Prevent Infection–Wash Your Hands

Did you know that hand washing is a simple habit that is one of the best ways to avoid getting sick? According to Mayo Clinic, infectious diseases spread through hand-to-hand contact includes the common cold, flu, and several gastrointestinal disorders, such as infectious diarrhea. Inadequate hand washing also contributes to food related illnesses, such as salmonella and E. coli infection. The CDC reports that as many as 76 million Americans contract a food-borne illness every year. Of these, about 5,000 die because of their illness.

Good hand washing techniques include washing your hands with soap and water or using an alcohol-based hand sanitizer. Anti-microbial wipes or towelettes are just as effective as soap and water in cleaning your hands, but are not as good as alcohol-based sanitizers. Anti-bacterial soaps are no more effective than regular soap and water and using these soaps can actually lead to the development of bacteria that are resistant to the products' anti-microbial agents. Over time, it can be even harder to kill the germs.

Hand washing doesn't take much time or effort, but it offers great rewards in terms of preventing illness. Protect your health, the health of your family and those around you. Resolve today to adopt this simple habit and don't forget to teach the kids!

Teresa Easterly-Adams
Health and Wellness Coordinator

Today's supermarket is filled with thousands of prepackaged foods for consumers to choose from; making the best nutritional choice can be difficult for most of us. Using the Nutrition Facts label located on the packaging can be a wealth of information to help you get the most nutrition for your food dollar.

While there is a lot of information on the Nutrition Facts label and you may not want to read the entire label while shopping, there are a few places that you can scan quickly.

First of all, check the serving size and how many servings are in the label. If the container holds two servings and you plan to eat it all at one time, you need to double the values on the package.

Remember that calories do count. Check how many calories are in a serving and what nutrients you are getting for those calories. In general, a food with 400 or more calories per serving is a high-calorie food.

Does the food contain a lot of sugar? Remember that sugar provides calories and little else. The ingredient list can be a key to the sugar content also; added sugars should not be one of the first few ingredients on the list. Some names for added sugars include sucrose, glucose, high fructose corn syrup, corn syrup, and fructose.

Keep the saturated fats, trans fats, cholesterol, and sodium low. On the label, less than 5% of the DV of a fat is low, 20% is high. Choose foods that contain monounsaturated or polyunsaturated fats rather than saturated or trans fats. The 2005 Dietary Guidelines for Americans recommends individuals consume no more than 20 to 35 percent of their calories from fat each day.

Sodium recommendations are to consume less than 2,300 milligrams per day and that doing this may help reduce the risk of high blood pressure. Processed foods may be high in sodium, so read the label for the amount of sodium in a food.

The Nutrition Facts Label gives you much more information than these few points. If you have questions about

Did You Know. . .

. . . More than 90% of the poultry and poultry products sold in United States supermarkets and consumed by Americans comes from just 10 large companies?

. . .Women hold stronger beliefs about nutrition than men and are more likely to have tried several different diets?

. ...the average US consumer eats 231 morning snacks, 283 afternoon snacks, and 261 evening snacks in a year?

It's the time of year when coming home to a house full of the aroma of homemade soup is really inviting. No matter what the season, a slow cooker can help save time doing food preparation. The major question, according to University of Illinois Extension Educator, Shirley Camp, is the food cooked in a slow cooker safe?

According to the United States Department of Agriculture, the answer is yes. Even though the slow cooker appliance cooks food between 170° and 280°F, the long cooking time and the steam that is created in the appliance with a tight-fitting lid, combine to destroy bacteria and make the slow cooker a safe way to cook food.

There are some precautions you need to take to ensure safe cooking though, Camp says. To begin with, you need to make sure that the cooker and all other utensils are clean. Perishable foods should be kept refrigerated until preparation time to help prevent bacteria from growing to dangerous levels prior to placing in the slow cooker.

Meats and poultry should be thawed before being placed in the slow cooker. Also, make foods that have high moisture content such as soups, stews, or similar products. Cut the food into chunks or small pieces to aid in the cooking process. Do not use the slow cooker to cook big roasts or a whole chicken because the slow cooking process will leave the center of these foods in the danger zone for too long.

Camp recommends that you fill the slow cooker no less than half full and no more than two-thirds full. Since vegetables take longer to cook, place them in the slow cooker first, then add the meat. The food should be covered with liquid to also help with the cooking process. Keep the lid on the cooker and remove it only to stir the food or check for doneness.

Many slow cookers have two settings–high and low. At the beginning of the cooking process, Camp recommends placing the cooker on the high setting for the first hour and then switching it to low for the remainder of the cooking time. According to the FDA, the food will remain safe during the cooking and after it's done as long as the cooker is operating correctly.

In the event that there is a power outage while you are using your slow cooker, if you are not at home when the outage occurs, Camp recommends discarding the food even if it looks done. If you are at home, finish the cooking process by some other method.

Leftovers should be placed in a shallow covered container and refrigerated within two hours after the cooking has finished. Do not reheat leftovers in a slow cooker. If you use your slow cooker as a hot-holding appliance, heat the food to steaming before placing it into the preheated slow cooker.

You can't see, smell or taste carbon monoxide (CO). But it's poisonous and can cause illness or even death. Known as the "silent killer." many victims are overcome in their sleep.

"Carbon monoxide is a gas created when fuels such as gasoline, wood, coal, natural gas, propane, oil and methane burn incompletely," explains Lois Smith, University of Illinois Extension consumer and family economics educator. "In the home, dangerous levels of carbon monoxide can be produced by heating and cooking equipment that burn fuel and by vehicles or generators running in an attached garage."

Illinois' new carbon monoxide detector law which went into effect on January 1, 2007, requires all buildings that use fossil fuel and have sleeping rooms or an attached garage to have an approved, operating carbon monoxide detector installed within 15 feet of any sleeping area. Homes that have all electric appliances and do not have a fireplace or an attached garage are exempt from the requirements. The law will be enforced by local jurisdictions. Failure to install a detector is a Class B misdemeanor. Tampering with or removing, destroying or disconnecting an alarm (except in inspection or maintenance) is a Class A misdemeanor.

There are a few exemptions to the new law. The law exempts residential units that are in buildings that: (1) do not rely on combustion of fossil fuel for heat, ventilation or hot water; and (2) are not connected in any way to a garage; and (3) are not sufficiently close to any ventilated source of carbon monoxide. Buildings that have electric heat are exempt.

As many as 600 Americans die each year from carbon monoxide poisoning. Smith says the number of people who became ill from carbon monoxide poisoning is not known because the symptoms can be confused with other ailments such as flu and food poisoning. Symptoms of carbon monoxide poisoning vary with the concentration and time of exposure to the dangerous gas. Dizziness, nausea, headache, coughing, irregular heartbeat, and pale skin with cherry red lips and ear tips are symptoms of carbon monoxide poisoning.

Carbon monoxide detectors are available in most home improvement and general merchandise stores. The detectors may be battery powered, plug-in with battery back-up, or AC hardwired with battery back-up. Prices range from $20 to $50, depending on features. The detector should carry the Underwriter's Laboratory (UL) standard's seal.

To prevent carbon monoxide buildup in the home, follow these recommendations:

• Have your fuel-burning heating equipment (furnaces, fireplaces, water heaters, wood and coal stoves, space or portable heaters) and chimneys inspected by a professional every year before cold weather arrives.
• When using a fireplace, open the flue for adequate ventilation.
• Never use an oven to heat your home.
• Never leave a vehicle running in an attached garage, even if the garage doors are open.
• Never use a barbecue grill indoors.
• Never use a generator in an enclosed structure.

Smith urges everyone to comply with the new law. Your life, or the lives of those you love, may depend on it.
For more information on the carbon monoxide detector law, visit the Illinois State Fire Marshal website at:
www.state.il.us/osfm.

Good friends know each other well. So, how well do you know your partner? How many of the following do you know?

• I can name my partner's best friends.
• I know what stresses my partner currently faces.
• I know some of my partner's life dreams.
• I am very familiar with my partner's religious beliefs.
• I can list the relatives my partner likes least.
• I know my partner's favorite music.
• I know what my partner would do if he/she won the lottery.
• I know a stressful thing that happened to my partner in childhood.
• I ask my partner how things are going.
• I feel my partner knows me well.

If you answered yes to several, give yourself a pat on the back. If not, take time to learn more about what makes your partner "tick."

Cold Weather Tips for Your Pets

Most of us throughout the country will agree that this winter has been especially mild, but it seems that as soon as we let our guard down mother nature sends in a cold front to remind us who's in control. Our pets have to weather the weather as well as we do and there are some things you can do to make your pet more safe or comfortable throughout the winter months.

Owners who house pets in garages or generally allow them outside unsupervised in the winter have some safety issues to consider, says Dr. Petra Volmer, a veterinary toxicologist at the University of Illinois College of Veterinary Medicine, Urbana, Ill.

She says that common items that we typically utilize during the winter months can cause harm to your pets. Items such as anti-freeze can be deadly. Pets may ingest anti-freeze because it is reported to have a sweet flavor. Cats are more sensitive than dogs so it takes less to cause a toxic reaction or death. Signs of toxicity include initially drinking and urinating a lot, depression, vomiting, rapid breathing and eventually kidney failure. Make sure to keep the anti-freeze out of reach, and make sure your car isn't leaking any onto the garage floor.

Rock salt, while typically not a problem as something that is eaten, can be extremely harsh on paws. Dogs and cats that spend a lot of time outdoors may develop painful cracks on the bottom of their paws. Make sure you check for this periodically.

Many people use space heaters for their pets in the winter to heat up a dog house or a garage. A space heater has the potential to emit carbon monoxide, a toxin to both people and pets. Carbon monoxide is an odorless, tasteless, colorless gas that has proven itself as deadly. Carbon monoxide impairs the ability of blood to release oxygen to body tissues. Signs of carbon monoxide poisoning include drowsiness, uncoordination and a bright red color to the gums.

People and pets alike suffer from dry skin in the winter. If you find your dog or cat scratching a lot and you can see flakes of dry skin, try bathing it with a shampoo that has some sort of oatmeal as a main ingredient. It is soothing to the skin and will provide a good source of moisture. You can also try adding a fatty acid supplement to your animal's meal. Supplements of vitamins A, D, E and K are formulated to be put in your pet's food every day and can be found in your local pet store or veterinarian's office.

Although completely unnecessary, you might try adding water to your pet's dry dog food and heating it up in the microwave. This is an excellent treat that your pet will thank you for on those bone chilling days. But a word to the wise: make sure you test the food with your finger before handing it over to your pet. It is really easy to overheat wet dog food and cause oral burns to your pet's mouth.

We all try to muddle through iced windshields in the morning, long hours of darkness and the extreme cold of winter. These tips will help both pets and humans alike get through this winter season.

If you are concerned about the potential poisoning of your pet, contact the ASPCA Animal Poison Control Center at 1-888-426-4435 or your local veterinarian.

Friendship is an important foundation in couple relationships. When you think of having fun, does your partner come to your mind or only other friends? If you answered the latter, then it is past time to add fun to your relationship. Taking time to schedule a date night is one way to keep friendship and fun times alive in your relationship. How well are you doing at dating? When was the last time you went out with your partner to do something fun? Do you have other couples that you go out with for fun? What activities does your partner enjoy that you can do together and when was the last time you did one of them?

Date night can be as traditional as going out to eat and to a movie or as simple as sharing coffee or dessert. The important thing is that you take time to enjoy each other.

Make an agreement not to discuss the daily issues and concerns that can rob you of enjoying each other and reserve other times to discuss them. Research has shown that couples do better at handling stressful times when they have more positive times to draw from. So, when you take time to refresh and build fun in your relationship, you will be stronger in managing the difficult times.

When you are feeling the winter blahs, take time to notice the natural wonders of the world we live in. Our world reminds us there is a predictable order that is set in place – that summer follows winter, harvest follows seedtime, and day follows night. There is intricate detail in all creation that speaks of this world being part of a carefully thought out plan rather than just an accident. There are many messages we can find around us when we stop to consciously consider them. Here are just a few to ponder:

• Each morning the sun rises, lights, and warms our day and each evening the moon and stars illuminate the sky and shine over us. There are predictable lights to guide and order our steps even in darkness.
• Even though there are times of earthquakes or sudden disasters, the earth quickly returns to its normal condition. Most of the time the ground is solid and dependable beneath our feet, bring stability to our walk.
• The vastness of the sky above us reaches out as far as the eye can see. Although it can make us feel small and powerless as we gaze up into space, it also provides a covering that wraps around and protects us.
• The sunset paints a gift of bold, rich colors across the sky each evening. It's as if we have been given a unique hand-painted work of art to daily remind us we are important to the painter, and there is beauty in each day.
• The intricacy of a leaf, a snowflake, or one finger on our hand speaks of the unique value and the elaborate thought and plans that went into the tiniest of all that has been made.
• The breath of life that keeps us alive is invisible, yet all around us. The rain nourishes the ground and the trees, replenishes the waters, and cools us during the heat. The lakes, streams, rivers and waterfalls refresh our spirit like a much needed drink on a hot day. The rhythmic waves of the oceans bring a calmness and serenity to the hustle and bustle and chaos of our lives. There is refreshment for our lives.
• The mountain peaks, hills, valleys and flat plains speak of highs and lows and level times in our lives. The changing seasons speak of the different seasons in our lives – times when life can be cold, dark and dreary, and other times when it is warm, bright, and full of color. It teaches us there are times of growing and blooming and other times of waiting, watching, or planting seed. It gives us hope that we will again find life and meaning after we have experienced hopelessness and despair–that just as the trees that appear dead and lifeless in the winter return to new life in the spring, a time will come when we will also feel alive again.

Take a walk by yourself, with your family or a friend. What lessons do you hear or see around you? When we take the time to listen, there are messages of hope and strength for each of us during the winter seasons of our lives.

Some dietary fat is needed for good health. Fats supply energy and essential fatty acids and serves as a carrier for the absorption of the fat-soluble vitamins of A, D, E, and K and carotenoids. But, high levels of saturated fat, cholesterol and trans fat in the diet increases the risk of unhealthy blood lipid levels, which, in turn, may increase the risk of coronary heart disease.

Information in the 2005 Dietary Guidelines for Americans, developed by the United States Departments of Agriculture and Health and Human Services, recommends that adults choosing a diet that provides between 20 to 35 percent of total calories from fat. This means the upper limit on the grams of fat in your diet will depend on the calories you need. For example, if one consumes 1600 calories, 35 percent of the calories from fat would be 62 grams of fat. If one consumes 1600 calories, 35 percent of the calories from fat would be 62 grams of fat. If one consumes 2000 calories, 35 percent of calories from fat is 78 grams.

Some food groups in MyPyramid are higher in fat than others. Fats and oils, and the way some foods are prepared may increase the fat in food which provides more calories but few nutrients. Fat intakes that exceed 35 percent of calories are associated with both total increased saturated fat and calorie intakes.

Many foods in the milk group and in the meat and beans group (which includes eggs and nuts, as well as meat, poultry and fish) can be high in fat, as are some processed food in the grain group. To reduce fat, choose lower fat options among these foods. Again, check labels to compare and select healthier options. This allows you to eat the recommended servings from these groups and increase the amount and variety of grain products, fruit, and vegetables In your diet without going over your caloric needs.

For more information on weight loss, visit the Weight-control Information Network (WIN), with the National Institutes of Health. This site is available in English and Spanish at:

http://win.niddk.nih.gov/index.htm

It's Just Common Courtesy

I was recently in the presence of a group of young adolescents over lunch. We had ordered pizza for a group of nine. After the pizza arrived, I left the room for no more than a few minutes and returned to find there was no more pizza. Some kids had gotten as much as four slices while those at the end of the line only got one slice. Three of us were left with nothing. Maybe I should have ordered more pizza, I thought. Or did this group of adolescents not know about common courtesy? If they don't, they should.

This inspired me to write about etiquette and good social skills, which is never too soon or too late to teach children. Anytime is a good time to practice.

This goes for individuals who have children or just work with children. It takes all of us to raise a well-mannered youth. Kids will eventually be adults and need to be prepared to handle themselves over business lunches and social events.

First, it is important to be practical about what to expect from kids. Rosemary Black, author of an article "Mealtime Manners" says we should "Be Realistic. A child's behavior is intrinsically tied to his development, so don't expect too much too soon."

I also recommend reminding your child of basic table manners before arriving at someone's home for dinner or a restaurant. As they get older, you will need to do this less and less. Nevertheless, a good reminder never hurt anyone. Here are some basic things they should be reminded of:

• Say "please and thank you"
• Excuse themselves properly from the table with a simple "excuse me".
• Have portion control. Remind your children to not serve more than they can eat. They should serve themselves a small portion and make sure everyone has eaten before getting seconds.
• Use formal greetings with adults like Mr. or Mrs. unless it is family or close friends.
• Avoid making faces of disgust at the dinner table.
• Eat their food and not play with it
• Cover their face if they sneeze or cough at the table.

When teaching your young kids table manners, get creative. An article I recently read called "Table Time," describes a DVD video called Time for Manners, which educates children about table manners and essential social skills by using "friendly puppets." This is a wonderful idea to incorporate into your teaching. As children get older, you should simply stress the importance of knowing these essential skills. Do not forget to reinforce good behavior. When your child has used good etiquette, make sure you tell him what an outstanding job he has done.

As kids become more mature, teach them about the basic table setting. Teens may be asked to go to a special luncheon for school. The more prepared they are, the more confident they will feel. Things to remember:

• Start with utensils from the outside first and work your way in
• Solids on the Left (includes the bread plate/dinner knife)
• Liquids to the right (includes the soup spoon and glassware)

And last, but not least, let us not forget to remind our children to always say thank you to their host.

Getting a child prepared for starting school begins a long time before kindergarten or even preschool. Even as an infant and toddler, children are progressing towards school readiness. The family still has the primary influence on a child's development and readiness for school, although child care programs are becoming a key component of the early years as well.

We know that research has much to say about how the first three years of life are of considerable significance to brain development and how a child learns. There is much parents can do to prepare a child for school during the first years of life.

Brain studies indicate that the experiences children have with their parents, babysitters, child care professionals and teachers build a foundation for readiness to learn colors, shapes, ABC's, and counting. Healthy relationships are built on consistent, nurturing adult care. Meeting a child's physical needs for food, rest, and elimination begins to provide a trusting environment that says "Your needs are important to me." Good relationships are built on trust.

A child's emotional needs are of equal importance in building a trusting relationship. As the child is provided with warm positive experiences such as loving touches, hugs, pleasant talk, singing, and reading together, the child experiences the many positive emotions of a loving relationship. When difficult emotions erupt, such as disappointment, anger, and fear, the child learns he can receive comfort or hurt from those who care for him. Harshness, impatience and scolding do not help a child develop a positive self-image or learn self-control. Modeling calmness, patience, and problem solving communicate to the child that she is loved and she can also learn from you how to stay calm and control strong emotions.

Although we don't immediately think about consistent nurturing relationships being the first stepping stone toward school readiness, research does show that positive social and emotional experiences have great impact on a child's ability to learn. Children who are insecure in their relationships with those most important in their life, can be hindered from learning. All their energy is spent on getting the attention and love they need rather than being free to learn from others or their environment. Paying attention, getting along with others, and following rules and routines can be more difficult for them.

This doesn't mean parents have to provide a perfect environment for children to learn. It does mean the time we take to provide positive nurturing environments and relationships for our child, especially when there have been broken ones in the past, will do much to help him feel confident discovering his world and feeling ready to learn.

Avoid Early Spring Fertilizing

Fertilizing lawns may not be the best for the grass in the long run, according to David Robson, University of Illinois Extension horticulture educator. Unfortunately, advertising and chemical combinations in the spring makes it next to impossible not to apply some form of plant food.

Most Illinois lawns are composed of cool season grasses such as Kentucky bluegrass, turf-type tall fescue and perennial ryegrass. Shady area may contain additionally creeping, red or chewing's fescue. These grasses remain actively growing as long as temperatures are lower than 85 degrees Fahrenheit.

The primary purpose of spring lawn care is to produce a lawn tough enough to survive the summer. The ideal lawn care period starts September 1 when temperatures area on the slow decline.

Studies at the University of Illinois indicate grass roots are actively growing when temperatures are between 55 and 65 degrees Fahrenheit. Grass shoots start developing when temperatures range between 60 and 75 degrees. Grass roots are the first to start thriving when spring temperatures warm. New and deeper roots are formed, creating a network of interlocking roots. The deeper the roots, the more likely the grass plant will be able to survive hot, dry summer conditions. In fact, spring lawn care should be aimed at developing a deeper and more extensive root system than shoot growth.

Unfortunately, nitrogen fertilizer promotes shoot growth at the expense of the root system.

Even with the cool soil temperatures, the grass plant shifts growth to shoots to use the nitrogen applies. The root system stays undeveloped.

Homeowners have been conditioned to expect a thick green lush lawn in the spring as soon as temperatures warm. Part of the problem can be traced back to crabgrass killer combination, states Robson.

Most crabgrass pre-emergence weed killers contain fertilizer to aid in the greening of the lawn. Pre-emergence weed killers must be applied before the weed emerges; since crabgrass germinates by Mid-April, most chemical applications are applied by the first of April.

The turf industry tends to promote the need for greening in early spring with weed control. Ultimately, it's the homeowner who demands the green color in early spring as leaves are budding and tulips blooming.

The best bet is to search for a crabgrass or pre-emergence weed killer that doesn't contain fertilizer. They may be more difficult to find, but are available. Check with local garden centers, greenhouses or nurseries. Lawn care services should be contacted to limit early spring nitrogen applications.

Lawns can be fertilized in the spring. However, wait until the roots have stopped growing. Fertilize with a pound of actual nitrogen fertilizer around the middle of May. Check the fertilizer package for proper application information.

Late fall fertilizer applications should provide sufficiently enough fertilizer to stimulate the grass in spring. Homeowners are encouraged to remember to apply plant food in November of this year. For more information on lawn fertilizer, contact your local Extension office.

Some of the most common and most damaging pests affecting houseplants are spider mites. Fine webbing over yellowed leaves often indicate a spider mite infestation. Schefflera, ivy, palms and some cacti, along with flowering houseplants, usually fall prey to the mites.

Spider mites are tiny animals that are not really insects, but are more closely related to spiders, ticks and scorpions. Adults have four pairs of legs and are usually light yellow with dark spots.

Mites feed on plant juices and chlorophyll. Less severe feeding gives the leaves a mottled appearance with light yellowish-green areas where the chlorophyll has been removed. More heavily damaged leaves have a bronze cast, with high infestations causing the leaves to turn yellow or gray and then die.

Spider mites spin fine webbing where the leaf joins the stem, over the leaves and between the leaves. In bright light, they are easily seen as specks crawling along the webbing. Since the mites are so small, the webbing and off-color plants are usually noticed long before the mites are seen.

Females lightly glue their round, almost colorless eggs on the underside of the leaves. The eggs look like miniature pearls under a hand lens.

To kill the mites, spray the plant with an insecticidal soap, covering the plant thoroughly from top to bottom. You may have to spray the plant every week for a couple of weeks to kill eggs that hatch.

Also, make sure to isolate infested plants to prevent the spread of mites to other plants.

For other chemical control recommendations, contact your county U of I Extension office.

Life-changing disasters can strike at any time and any place playing havoc with the best-laid financial plans. These disasters can happen quickly and unexpectedly, forcing you to deal with situations at a time when you may not be thinking clearly.

Advance planning will not eliminate these disasters but certainly will make dealing with them a lot easier. A good financial plan is built around saving and acquiring assets, as well as protecting your assets. As well as investing for retirement, you need an emergency savings fund that can be accessed easily in case of a disaster. Without a good financial plan a disaster can wipe out your savings and ruin your retirement plans.

In addition to saving, you can protect your assets by taking a look as your insurance needs, reviewing your will or preparing one if you don't have one, and organizing your financial files.

Insurance needs are often underestimated. Do you have disability, life, health and homeowners/renters, or auto insurance that will provide enough coverage in the event of an accident, death, illness, or natural disaster? Making an inventory of all your assets will help you determine the coverage you need.

Wills need to be reviewed and updated every five years or when you acquire new assets or in case of divorce, death, or other life changing event. Make sure that the will clearly states how you want your assets divided upon your death.

Organize and keep up-to-date files about your financial information. Make sure your spouse, adult children or other responsible person knows where to find the files and understands your filing system. They should also know where to find the safe deposit box key. If you are among the people who keep all their files on a computer make sure you keep a backup copy of important files and that someone knows where to find your password in case you are not able to communicate.

An emergency savings fund, appropriate insurance, wills, and organized files are all important components of a good financial plan. Protecting your assets is important to ensuring your financial security and minimizing the financial impact of disasters and other life-changing events.

For further information about protecting your financial future, visit the Plan Well Retire Well website at:

www.RetireWell.uiuc.edu

Winter is known for cold weather, ice and snow...which means hot chocolate to warm your body up when getting back indoors. There are many cocoa mixes one can buy; in fact, last holiday season, I received two different cocoa mixes–one was dark chocolate and the other was flavored with raspberry.

When buying prepared cocoa mixes, usually sugar and/or sweeteners have been added. There is a big range in calories and grams of carbohydrates because of the type and amount of sugar or sweetener used.

When food shopping, I found calories for a single serving of cocoa, ranging from 25 to over 90 calories. Carbohydrates showed the same variance ranging from 4 to over 20 grams per serving. Without doubt, there may be some other companies making products higher and lower than these amounts.

Myself, I have fond memories of making our own hot cocoa when we came in from riding the school bus home. We added cocoa, sugar, and a pinch of salt to warmed milk and topped it all with marshmallows.

One way we lowered the calories and grams of carbohydrates and fat in our homemade mix was changing the type of milk added. By using skim or non-fat powdered milk, we took our calories (per cup of milk) down to just 80 or 90 calories and eliminated the fat. Carbohydrates stayed about the same, 12 per cup. But whichever type of milk we used, whole, 2%, 1%, or nonfat...it always tasted fantastic because we made it ourselves. Mom especially liked it because it was a low cost drink and we were learning to cook....an invaluable life skill.

The following recipe is originally from an Illinois 4-H book that has been altered to reduce calories, fat and sodium. Whip up a batch and store in an airtight container to have on hand for those cold, snowy days. All you need is a nice warm fire, a warm blanket and someone to share your cocoa with!

Easy Instant Cocoa Mix (Low Sugar) Makes about 3 cups mix, about 12 servings

2 cups powdered milk
1/2 cup cocoa
1 cup Splenda®

In a small bowl, combine all ingredients together. Store in airtight container. Use 1/4 cup mix per 1 cup hot water.

Nutrient analysis per serving (using Splenda): 58 calories, 5 grams protein, 10 grams carbohydrate, 1/2 gram fat, 1 milligram cholesterol, 63 milligrams sodium, 152 milligrams calcium. Exchanges 1/2 milk.

For many years, health professionals have recommended Americans eat less fat, sugar, and salt, but increase fiber. According to Jananne Finck, Nutrition and Wellness Educator, University of Illinois Extension, Springfield Center, MyPyramid and Dietary Guidelines from the U.S. Department of Agriculture 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 small portions of food
• To increase amounts of fiber, modify recipes to decrease the amount of fat, sugar and salt. It is recommended the average American consume 14 milligrams of fiber for each 1000 calories.
• 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 these actions may be to change some cooking methods and maintain moderation in lifestyle.

For more information on MyPyramid, contact your local University of Illinois Extension office or visit the USDA website at:

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 are easily overlooked.

Most individuals can eat more sodium than recommended without raising their blood pressure because they can excrete the excess fairly efficiently. However, some persons cannot. These people are sodium sensitive and too much sodium increases their blood pressure. If you have high blood pressure, ask your doctor if you should limit your sodium intake.

To help those wanting to reduce sodium, but still have flavor, we encourage using herbs to replace salt. Herbs and herb blends contain just a trace of sodium and can add great flavor to a low sodium diet.

The recipe given is from USDA and offers a tasty alternative to salt and uses herbs that many have in their kitchen.

Shaker Spice Blend

5 teaspoons onion powder

2-1/2 teaspoons garlic powder

2-1/2 teaspoons paprika

2-1/2 teaspoons dry mustard

1-1/4 teaspoons thyme leaves, crushed

1/2 teaspoon ground white pepper

1/4 teaspoon celery seed

Mix thoroughly and place in shaker for use at table, on main dishes, vegetables, soups or salads. Sodium: 1.78 milligrams per teaspoon

Herbed Seasoning

2 tablespoons dried basil leaves, crumbled

2 tablespoons onion powder

1 teaspoon dried oregano leaves, crumbled

1 teaspoon celery seed

1/4 teaspoon grated dried lemon peel

Pinch freshly ground pepper

Combine all ingredients in small bowl and blend well. Spoon into shaker and use with poultry and fish. Store in a cool dry place. Sodium: 0.65 milligrams per teaspoon.

An "emergency" is a general term describing any situation in which immediate care is required. Emergencies do not happen on schedule. To be prepared for an emergency, at home and away, make sure your first aid kit includes the following:

·For cuts–adhesive or gauze wrappings or pads in several sizes, bandages or surgical tape. An antiseptic solution (such as hydrogen peroxide) to clean wounds and an antiseptic cream to prevent infection.

·For burns–cold packs, burn spray and antiseptic cream (such as bacitracin?.)

·For aches and pains or fever–aspirin or acetaminophen

·For insect bites and stings–hydrocortisone cream, if a member of your family reacts to bee or other insect stings, have a kit containing ephephrine (adrenaline) readily available.

·For ingestion of poison–syrup of ipecac to induce vomiting

·For general care–soap, tweezers, sharp scissors, cotton tipped swabs, tissues, thermometer, first aid manuals and reserve supplies of medication your family members may need.

Supplies should be stored in a plastic, water-resistant tub or chest available at discount stores. Make sure the words "First Aid Kit" appear clearly on the container.

An "emergency" is a general term describing any situation in which immediate care is required. Emergencies do not happen on schedule. To be prepared for an emergency, at home and away, make sure your first aid kit includes the following:

• For cuts–adhesive or gauze wrappings or pads in several sizes, bandages or surgical tape. An antiseptic solution (such as hydrogen peroxide) to clean wounds and an antiseptic cream to prevent infection.
• For burns–cold packs, burn spray and antiseptic cream (such as bacitracin?.)
• For aches and pains or fever–aspirin or acetaminophen
• For insect bites and stings–hydrocortisone cream, if a member of your family reacts to bee or other insect stings, have a kit containing ephephrine (adrenaline) readily available.
• For ingestion of poison–syrup of ipecac to induce vomiting
• For general care–soap, tweezers, sharp scissors, cotton tipped swabs, tissues, thermometer, first aid manuals and reserve supplies of medication your family members may need.

Supplies should be stored in a plastic, water-resistant tub or chest available at discount stores. Make sure the words "First Aid Kit" appear clearly on the container.

There are two types of cicadas commonly found in large numbers in Illinois. There are dogday or annual cicadas that emerge every year. Periodical cicadas emerge every 13 years in the southern half of Illinois and every 17 years in the northern half of the state. Cicadas are large bodied and have large compound eyes.

Cicadas are sometimes mistakenly called locusts. In actuality, they are not related to locusts at all . They are grasshoppers. The male cicadas "sing" during the day to attract females. Dogday cicadas tend to sing more in late afternoon and evening. Each cicada species has its own distinctive sound to avoid attracting the wrong cicada. Typically, periodical cicada emergences consist of three species that can be distinguished by the male songs as well as by slight differences in their appearance. The nymphs of these cicadas feed on the roots of trees and shrubs.

There are many species of dogday cicadas (also called harvestfies). They are about 1-1/4 to 1-1/2 inches long and 1/2 to 7/16 inch wide. Some species may be as long as two inches. The wings are clear membranes except for the green coloring along the leading edge of each wing. The wings are one and a half inches to two inches long, depending on body size. The upper body has a green and brown pattern to green and black pattern while the lower half of the body is mostly whitish.

13 or 17 year "Locust"?

The periodical cicada emergences are composed of three distinct species. Some experts consider the three species that occur in 13 year emergences as different from the three that occur in 17 year emergence, but others do not. Thus, depending on the expert, there are six or three species and each species vary from each other in size, color, and song. These species are further divided into broods, referring to the year and geographical area where they emerge. Some broods are small and cover a limited area. Others are very large and emerge across many states at about the same time. There is a brood emerging somewhere every year. The periodical cicadas found in Illinois tend to be dark brown and black on top with lighter reddish brown patterns at the wing bases. The lower body color is similar to the wing bases. Compound eyes are red with orange major veins in the membranous wings.

The northern Illinois brood, which will emerge in late May 2007, has a reputation for the largest emergence of cicadas known anywhere. This is due to the size of the emergence and the research and subsequent reporting over the years by entomologists Monte, Lloyd and Henry Dybas at the Field Museum in Chicago. During the 1956 emergence, they counted an average of 311 numphal emergence holes per square yard of ground in a forested floodplain near Chicago. This translates to 1-1/2 million cicadas per acre. This number is more typical of emergence numbers but is still a tremendous number of insects. For comparison, a city block contains about 3-1/2 acres. When the cicadas start dying and dropping from the trees later in the spring, there are large numbers on the ground, and the odor from their rotting bodies is noticeable. In 1990, there were reports from people in Chicago having to use snow shovels to clear their sidewalks of the dead cicadas.

Life Cycle

Dogday cicadas emerge from the soil during the heat of the summer–the dog days of summer. The harvestfly name came about because some crops are being harvested at the time of their emergence. Once they emerge, they mate and lay eggs. The eggs hatch and the nymphs feed on the sap in tree and shrub roots from two to five years. When fully grown, the nymphs emerge from the soil, climb a tree, building, or other upright object, and shed the exoskeleton that protected their body and wings while tunneling up through the soil. By pumping body fluids to the thorax area behind the head, the thorax swells and splits the exoskeleton. This allows the adult to emerge. Once free, fluids are pumped into their wings causing them to unfold and expand. Once the wings are fully extended, the cicadas let them dry before they fly.

Birds and other predators, including humans, feed on dogday cicadas. One of the more noticeable predators is the cicada killer. This is a large wasp that catches the dogday cicada. After catching and stinging the insect to paralyze it, the cicada killer carries it back to its hole and drags it underground to a chamber where it lays its eggs in the paralyzed cicada. When the eggs hatch, the wasp larvae feed on the paralyzed, but still living, cicada.

The damage done to a tree by the dogday cicadas is not significant enough to justify trying to control the cicada. Let nature take its course. As for the cicada killer, leave it alone and it will leave you alone.

The Next Emergence?

The 17 year cicada broods in the Chicago land area apparently emerged four years early in 1969. It then returned to a seventeen-year cycle. In 1986 and 2003, the smaller division emerged. This sub-brood emerges throughout much of the Cook County suburbs, the eastern half of DuPage County, southeastern Lake County, and northeastern Will County. The emergence is a curved band running from Deerfield on the northeast, arcing to Addison and Lisle on the west and Crete on the southwest. The inside of the band arcs across northwestern, western, and southwestern Chicago. Its territory is not as large as the main brood which will emerge in the spring of 2007. The main hatch will be heavier in number and cover a much larger territory.

Cicadas Are Edible

Periodical cicadas are also edible. Native Americans utilized them in their diet. In 1990 several college students were filmed eating them alive. When asked what they tasted like, the students reported that they tasted like almonds.

Drying them in a microwave oven carefully causes them to release an almond smell.

With half of all first marriages ending in divorce, is there anything that makes a difference in creating a successful, lasting marriage? Or, is marriage an old-fashioned out-of-date idea? Rutgers University found that marriage relationships can remain alive and well if couples do the following, according to Patti Faughn Family Life Educator in the Springfield Center.

·Make marriage a top priority. Married people are generally healthier, wealthier, happier, and live longer.

·Learn and practice relationship skills. Marriage education classes can help prepare couples for both dating relationships and marriage.

·Education makes a difference. People with more education are more likely to marry and less likely to divorce.

·Delay sexual activity. The majority of teens who are sexually active say they regret it and wish they had waited. Avoid heartaches and regrets such as sexually transmitted infections, teen pregnancy, and HIV by waiting until you are older and/or married.

·Marry only after you are at least twenty years old. Teens are two to three times more likely to get divorced than people in their twenties or older.

·Have a child only after you marry and are at least 20 years old. Teen mothers are likely to live in poverty and never finish high school. Having a child before marriage brings lots of problems for both men and women. Children of unwed parents face greater risks for depression, mental illness, crime, poverty, substance abuse, school drop out, teen pregnancy and suicide.

·Know the person you plan to marry well. The length of time you have known each other, as well as similar backgrounds, goals, personalities, beliefs and values increase the likeliness of success in marriage.

·Refrain from living together outside of marriage. Living together before marriage is linked to a less satisfying marriage and a higher divorce risk. Contrary to a popular belief, it is not likely to strengthen marriage or prevent future divorce.

·Strengthen your relationship with a trusted adult. Those who share their life and concerns with a caring adult have fewer problems. Whether it's a parent, relative, pastor or teacher, find an adult who is a positive role model.

·Take a premarital course with your partner before marriage. These courses can help you have a satisfying marriage and see how well matched you are as a couple.

Tainted Food Can Cause Arthritis. Arthritis that can result from foodborne illness is called reactive arthritis. Research indicates that foodborne illness from Salmonella, Campylobacter and other bacteria can lead to chronic arthritis and related conditions in about 2 percent of those affected. Researchers are not sure why this happens, but it is another reason to kill bacteria in food.

Fat City: New Orleans. According to the University of California at Berkeley Wellness Letter, New Orleans, famous for high-fat dishes and large portions, has the highest percentage (37 percent) of obese citizens of the 33 largest U.S. metropolitan areas surveyed. This information was reported in a recent National Weight Report. The rest of the top ten cities all topped 28 percent, in descending order: Norfolk, San Antonio, Kansas City, Cleveland, Detroit, Columbus, Cincinnati, Pittsburgh and Houston. The large cities with the lowest obesity rates are Denver, Minneapolis and San Diego.

If winter weather or other factors keep children marooned at home, University of Illinois Extension has some help to offer. "We have a number of websites that offer fun, interactive learning experiences for children and at the same time increase their knowledge of science and nature," said Jane Scherer, U of I Extension urban programs specialist.

"A Walk in the Woods (http://www.urbanext.uiuc.edu/woods)" provides a virtual tour of the woods plus all the things a child should watch for, such as plants and animals, along with tips for making the experience more enjoyable," she said. "It is illustrated with color photographs and includes links to more sites dealing with the animal and plant worlds."

The development and history of rivers is covered in "The All-Star River Explorers" (http:www.urbanext.uiuc.edu/rivers) . It shares information in an entertaining manner and at a level easily grasped by youngsters.

"Let's Talk About Insects (http://www.urbanext.edu/insects)" provides learning opportunities about the creatures that account for half of all life on the earth.

"The 'Dr. Arbor' (http://www.urbanext.uiuc.edu/trees3/01.html) site covers the basics of trees, including parts and fun 'tour' of Dr. Arbor's laboratory," said Scherer. "All of these sites, as well as other Extension sites geared toward children, can be the answer for parents looking for a way to keep youngsters occupied in productive ways."

For additional sites, visit: http://www.urbanext.uiuc.edu and click on the "Just For Kids" icon.

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

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

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

If you prefer tomato sauces, following are two recipes from the United States Department of Agriculture. The recipes use convenience foods for the crust so they may be purchased ahead and kept on hand.

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

Snack Pizzas

Refrigerator biscuits–can of 10
1/4 cup tomato paste
1 teaspoon oregano
1/4 cup chopped onion
1/3 cup mushrooms, chopped
1/2 cup low fat cheddar cheese, shredded

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

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

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

Mexican Snack Pizzas

2 whole-wheat English muffins
1/4 cup tomato puree
1/4 cup kidney beans, canned, drained, chopped
1 tablespoon onion, chopped
1 tablespoon green pepper, chopped
1/2 teaspoon oregano leaves
1/4 cup mozzarella cheese, part skim milk, shredded
1/4 cup lettuce, shredded

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

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

Exchanges: 1 bread/starch, 1/2 meat, 1/2 vegetables