Know Your Allergies

According to the American Academy of Otolaryngology–Head and Neck Surgery, allergic rhinitis occurs when the body's immune system over-responds to specific, non-infectious particles such as plant pollens, molds, dust mites, animal hair, industrial chemicals, tobacco smoke, foods, medicine and insect venom. During an allergic attack, chemical antibodies are produced in the body. One of these is histamine that opens blood vessels and causes skin irritation and swollen membranes. When this occurs in the nose, sneezing and congestion are the result.

The arrival of spring can mean misery instead of joy for people who suffer from seasonal allergic rhinitis (hay fever). Warmer days, budding trees and blooming flowers bring on an itchy, runny nose accompanied by sneezing and congestion. According to the Association, hypersensitivity to ragweed, not hay, is the primary cause of seasonal allergic rhinitis in 75 percent of Americans who suffer from this seasonal disorder. Others suffer symptoms when trees produce pollen in March or early April. Later in the year, an allergic reaction to mold spores can occur because of falling leaves in October and November.

Perennial allergic rhinitis is not dependent on seasons, it occurs year round. Perennial allergic rhinitis can result from sensitivity to things such as pet hair, household molds, carpeting, houseplants and upholstery. Bacteria are usually not the cause of allergic rhinitis, but some studies have found that patients with perennial allergic rhinitis have a significant number of the bacterial Staphylococcus aureus in the nasal passages. The conclusion is that the allergic condition may lead to higher bacterial levels creating a condition that worsens the allergies.

In order to find relief from allergic rhinitis it is important to work with your healthcare provider to determine which type of allergy you have. The first step in the process is to keep a log of your symptoms. This information will help your healthcare provider give you a proper diagnosis and treatment approach. Prescription and over the counter drugs are available to treat the symptoms of allergic rhinitis but it is important to use the right medication for your condition.

Teresa Easterly-Adams

Health and Wellness Coordinator

You can't turn back the clock to an earlier time when energy costs weren't nearly as high. But you can turn back the thermostat just a little bit and save as much as 10 percent.

Of course, that's assuming you turn the thermostat down by five degrees all day long, If you turn it back only at night and when you're gone, the savings wouldn't be quite 10 percent. But it would still be significant. He recommends that homeowners turn down the thermostat whenever they are going to be gone for more than four hours.

According to Funk, the amount of heat conducted through walls, attics and floors is directly proportional to the difference between the temperature outside and the temperature inside. The greater the temperance difference, the more heat is conducted outside. So, if you turn your thermostat back by five degrees, you reduce the temperature difference, as well as the amount of heat loss.

The only time when turning the thermostat wouldn't pay off, he added, is if you have an air-to-air heat pump. When you turn the thermostat back up, this system could be fooled into thinking the heat pump can't keep up with heating demands, causing an electrical resistance heater to kick in. An electrical resistance heater is less efficient than the heat pup.

Although turning back the thermostat usually pays off, Funk does not recommend another typical energy-saving tactic–shutting off the register in one room and closing the door.

The problem," he said, "is that by doing that you reduce the amount of air flow over the heat exchanger of the furnace. This reduces the efficiency of the furnace."

Funk also offers these tips to save heating costs:

1.Replace of clean furnace filters every month.

2.Close vents in crawl spaces all year-round.

3.Caulk around windows and doors.

4.Replace worn or missing door and window seals and weather-stripping.

5.Place foam gaskets behind electrical outlet gaskets.

6.Insulate attic access doors.

7.Seal leaky ducts in unconditioned spaces such as attics, crawl spaces and basements.

8.Use either mastic material or foil type duct tape–not plastic duct tape.

9.Insulate the water heater tank and pipes. If you increase the water heater jacket from an R8 to an R12 rating, there is less heat loss at "standby" times when the water heater is not being used.

10.Obtain a programmable thermostat, which can be set to automatically lower the temperature at nights or when you're gone during the day.

11.Male sure your fireplace is energy-efficient. With some fireplaces, you could lose more heat up the flue than you gain.

If you have a well-sealed, "tight" home, you have about a quarter of an air change per hour, Funk said. But if you have a "leaky" house, you might be getting one complete air change every hour. In other words, you have to re-heat an entire house of air every hour. And that can be a lot of air, depending on the size of the house.

"A 24,000-square-foot house contains about 1,400 pounds of air," Funk said. "That takes a lot of Btu's to warm up."

A septic system works by bacteria that start the decomposition of disease organisms and nutrients. These naturally occurring bacteria number in the millions, and are added regularly through wastes and materials normally found in wastewater.

Many different products enter a septic system, which may affect the bacterial action in a septic system. These include detergents from washing machines and dishwasher, and other types of cleaning products. As more anti-bacterial soaps and cleansers have come into the market, questions have arisen on how these affect bacterial action in septic systems. To assure a septic system continues to function properly, the following practices should be followed.

Do not use large amounts of chlorine (bleach). This may come from every flush toilet cleaner, drain cleaners, or bleaching clothes in the laundry. If bleach is used, use sparingly. Using a Laundromat for bleaching clothes may be an option. If water lines are disinfected, use only the amount of chlorine necessary to properly do the job. Do not place pool or hot tub water in a septic system.

Do not flush medications, especially antibiotics, into the system. Use washers that have a suds saver device. This requires less soap, and also uses less water. Waste products such as paints, solvents, and oil should never be placed into the system. Mild cleansers should be used in place of powerful products. Minimize the amount of hair, grease and food particles that go down the drain to reduce the need for drain cleaners.

For more information on septic systems, get a copy of the University of Illinois Extension publication "Septic Systems–A Guide for Homeowners", which is available in most local Extension offices.

Good health comes from an accumulation of good decisions and actions over time. During March focus on increasing what is good for you–that means fruits, vegetables, whole grains, and nonfat or low-fat milk and milk products.

Visit www.eatright.org for more nutrition information.

A diet that is low in fat and high in fiber is best for heart health. Most people have a limited budget (calorie wise) for fat. Did you know that the type of fat you choose has a big impact on your cholesterol level and more?

Healthy fats that are naturally found in fish nuts, and avocados are beneficial in small amounts. By choosing these foods along with fruits, vegetables, whole grains and beans/legumes, you will consume a healthier diet.

Choosing monounsaturated fat in place of saturated fat helps you keep your cholesterol low. Monounsaturated fats are found in olive and canola oils.

Polyunsaturated fats are classified as either omega 6 or omega 3 fatty acids. The omega 3 variety is best for the heart. It is found in cold water fish, canola oil, walnuts, ground flax, wheat germ, and some vegetables (squash, broccoli, and leafy greens). Most Americans consume too much omega 6 (refined oils) and not enough omega 3s.

Saturated fat and trans fats should be limited or better yet avoided. These fats raise LDL or bad cholesterol. Trans fat is even worse because it also lowers HDL, or good cholesterol. Saturated fat is usually found in many fried foods, frozen foods and package foods made with hydrogenated shortening.

When shopping, reading labels is very important. Try these tips:

·Choose foods that contain 0 grams trans fat. If you avoid a lot of frozen, fried and processed foods, you can keep your trans fat lower.

·Choose foods with 5% or less of the daily value for saturated fat. By choosing lean meat and fat-free dairy products you can keep your diet lower in saturated fat. (Be sure, though, to choose dairy products low in sugar, too!)

·Choose foods that are low in fat. A food that has 5% or less of the daily value for fat is low in fat.

It is not practical to calculate the ratio of omega 6 to omega 3's in your diet, but if you follow the following tips you are on the right track for eating the right fat:

·Choose olive and canola oils in place of other refined oils and shortening.

·Eat fatty fish like salmon, herring, sardines, mackerel, or trout twice a week. (Prepare with minimal fat.)

·Cut down on the use of refined oils, margarine, fried foods, salad dressings, and mayonnaise.

It is not a secret that portion sizes have expanded along with Americans' waistlines. Restaurants and super-sizing options are frequently blamed, but we re also guilty of serving ourselves too much food.

A study conducted by researchers at Cornell University found that our tendency to over-serve ourselves is influenced by the size of dishes and utensils. Researchers described the sizes of bowls and spoons as "consumption cues" that influence serving sizes–the bigger the dishware, the bigger portions we take. They pointed out that these cues are so subtle and common that even nutrition experts fall prey to their effect.

However, they also believe that cues such as dishware size are easy to alter–simply use smaller dishes for portion control which can, therefore, reduce unnecessary calorie consumption. Alternately, if the goal is to eat more fruits and veggies, perhaps a large plate would help!

Pygmy Goats Can Make Good Pets!

I was standing in the goat barn at a farm where I worked one summer when I noticed a little goat approach me with a rather inquisitive look on her face. At first I wondered what she wanted but as she started to butt my hand gently, I realized that she was just looking for some affection. I was surprised but quite charmed. I had not realized that goats could be so sweet.

Dr. R. Dean Scroggins, an equine Extension veterinarian retired from the University of Illinois College of Veterinary Medicine in Urbana, says, "Pygmy goats are very docile and are often kept as pets and as company for horses." In fact, if they are raised as pets then they can grow to be as faithful a companion as any dog.

Pygmy goats usually grow to be around the size of a large dog (standing at around 16 to 23 inches from the shoulder blade to the ground) and can weigh 120 pounds or more. Their hair coat can be light or dense making them able to adjust to different climates. They also have a variety of colors including white, tan, black and a color called agouti, which consists of white and black hairs mixed together that give the coat a predominately gray color. Female pygmy goats are very docile and make wonderful pets. Male pygmy goats can also make good pets but have an unpleasant odor that can be removed in a procedure called "descenting." They should also be neutered because they have a tendency to become aggressive as they reach adulthood.

If they are to be kept as pets, pygmy goats should also have their horns removed (a procedure called debudding) in order to prevent them from hurting people or other goats. They are also notoriously curious and often get their horns stuck in fences or other tight spots. Debudding is the safest and least painful when done at an early age.

Pygmy goats can even be kept in the house. Dr. Scoggins says, "Some goats are raised indoors and some people even claim that they can be housebroken; but they usually spend most of their time outside where they readily adapt to the outdoor environment." They do not tolerate cold quite as well as sheep but can exist comfortably in temperatures as low as 20 degrees.

A standard goat chow supplemented with hay is the preferred diet. An excessive number of treats should be avoided because goats have a tendency to get fat. Nutritional deficiencies and obesity can result if a goat is fed the wrong diet. It is also important to remember that goats like to munch on any available foliage so ornamental outdoor plants such as Japanese Yew, which are poisonous to grazing animals, should be kept out of their reach.

Unless they are worn down by walking on a rough surface, hooves should be trimmed regularly. "This procedure should be done every 4 to 6 weeks and there are many resources in books and on the Internet that give simple instructions on how to do it," commented Dr. Scoggins. Seriously overgrown hooves can cause lameness. Goats suffering from lameness will often kneel on their knees while eating; and, extended periods of time spent in this position, can eventually lead to arthritis.

Dr. Scoggins warns that, "Goats are fairly vulnerable to attack by stray dogs and other wild animals, so it is wise to watch out for unwanted trespassers that might harm your pet."

As with any other pet, a pygmy goat should have a physical exam by a veterinarian once a year and should be vaccinated for diseases common to goats such as tetanus and over-eating disease. If you have an other questions about pygmy goats, please contact your local veterinarian.

Question: Is it safe to eat the mold that forms on cheese?

Answer: It is important to differentiate between molds used to make certain cheeses and molds that form later in your refrigerator. Blue-veined cheeses such as Roquefort, blue, Gorgonzola, and Stilton are created by introducing mold spores, while cheeses such as Brie and Camembert have white surface molds. The molds used to manufacture these cheeses are safe to eat, according to the USDA Food Safety and Inspection Service (FSIS). But when cheeses develop molds not part of the manufacturing process they should be discarded (soft cheese) or the mold and at least an inch around it should be cut away (hard cheeses). Other hard cheeses can be similarly trimmed and then used. All soft cheeses such as cottage cheese, cream cheese, Neufchatel and chevre, as well as crumbled, sliced and shredded cheeses, should be discarded if they develop mold.

Why throw away even the "good part" of such cheeses? The FSIS warns, "Foods with high moisture content can be contaminated below the surface. Shredded, sliced, or crumbled cheese can be contaminated by the cutting instrument. Moldy soft cheese can also have bacteria growing along with the mold." Hard cheeses can be rescued, on the other hand, because mold generally cannot penetrate deep into such products.

Managing a diabetic diet can seem frustrating and difficult. With proper resource information, however, individuals wanting a varied and healthy diabetic diet that tastes good can find just that on the University of Illinois Extension web site. Great diabetic recipes can be found at http://www.urbanext.uiuc.edu/diabetesrecipes.

Karen Chapman-Novakofski, RD, LDN, PhD Associate Professor and Nutrition Specialist for University of Illinois Extension has created web-sites to make it easy for people managing diabetic diets to find healthy, balanced and diabetes friendly recipes for everything from appetizers to desserts. Each recipe is accompanied by a nutritional analysis. Exchanges have been calculated on the exchange list of the American Diabetes Association and the American Dietetic Association. For those individuals using the carbohydrate counting method of meal planning carbohydrates are also provided. For information about exchanges or carbohydrate counting, users can refer to http://www.urbanext.uiuc.edu/diabetes2/. It is important to remember that all nutritional analyses and carbohydrate exchanges are based on the serving size in the recipe. Larger servings will have more calories, more exchanges and more carbohydrate units.

Until now ethnic recipes such as Hispanic dishes have been difficult to fit into a diabetic diet. Challenges exist with Hispanic foods that are naturally high in both fats and carbohydrates. Some of this can be overcome by using low fat cheeses and sour cream, reducing portion size or sacrificing flavor. The new web site called "Fiesta of Flavors" features a search function that allows users to view foods in categories ranging from main dishes to dessert. This function helps users determine how a specific Hispanic dish affects their overall diabetic requirements. Individuals wanting to find great Hispanic recipes for a diabetic diet can find "Fiesta of Flavors" in English or Spanish at http://www.urbanext.uiuc.edu/diabetesrecipes%5Fsp/intro/cfm.

Daylight Saving Time or holidays often leaves most of us getting less sleep that we should or than we would like. Can this affect your diabetes management? Yes!

Inadequate sleep results in changes in glucose control in the body. Sleep deprivation (lack of sleep) can result in higher blood glucose levels because of increased production of glucose by the liver.

When sleep is fragmented, there is a release of hormones that can worsen blood glucose levels. Certain hormones related to stress may also become elevated, increasing blood glucose levels or affecting other body functions.

What can you do to improve your sleep?

There are a few important principles that guide healthy sleeping. It is important that you:

• Sleep and wake at regular times.
• Sleep in your bed and avoid using the bed for activities such as watching television, balancing a check book or working.
• Sleep in a quiet, dark room.
• Avoid strenuous exercise for about three hours before going to bed.
• Decrease or eliminate caffeine and nicotine.
• Allow one hour to "unwind" before bedtime. For instance, have a routine before going to bed that is quieting, like reading a few pages, listening to music or taking a warm bath.
• Avoid alcohol around bedtime, as this can fragment sleep.
• Avoid napping after 4:00 p.m.

Exercise as a Part of Living

Researchers in New Zealand analyzed 27 studies including 1,003 patients to determine the effects of different types of exercise on hemoglobin A1C, a measure of how well a person's blood glucose is controlled long-term.

The researchers found hemoglobin A1C levels fell by about 0.8 percent in cases where the exercise was continued for 12 weeks or longer. Combining aerobic exercise with resistance training had somewhat more of an effect on the hemoglobin A1C than either type of exercise alone. However, more intense exercise programs did not appear to be more effective. The researchers thought this might be because the more intense programs were more difficult for people to continue long term.

Medication Update

Insulin is needed to maintain blood glucose levels within a target range. Normally produced by the pancreas those with diabetes may need to take insulin injections.

Another hormone produced by the pancreas is amylin. Amylin works with insulin and helps to control how quickly glucose from a meal enters the blood from the intestines. Researchers have found that some people with diabetes have too little amylin as well as too little insulin.

A new medication has been approved that is a synthetic form of amylin, called Symlin. Those people with diabetes who have difficulty achieving their target blood glucose levels although they follow their medication and dietary prescriptions might benefit from this new medication.

Insulin levels usually are decreased, and amylin injections are prescribed before meals. Because amylin lowers blood glucose levels, careful self-monitoring of blood glucose levels is important. People with a history of low blood glucose probably should not take amylin.

For additional questions about this new medication, talk to your health care provider or pharmacist.

Day-Care Centers, Parents Unprepared for Child-Care Disruptions

A change in child-care providers can trigger both aggressive and regressive behaviors in small children, but worried parents often don't understand what's causing the problem. Further, few day-care centers or home child-care providers are equipped to help children through such a transition, according to a University of Illinois survey.

"When a caregiver provides regular physical and emotional care to a child, the relationship can develop attachment characteristics. Children grieve when such an attachment is disrupted, although a child's grief may not look like an adult's grief. Parents may see the child's actions as a behavior problem," said Angela Wiley, a University of Illinois family life specialist and associate professor.

Parents aren't the only ones who could do more to address the problem. Wiley's survey of 108 Illinois day-care centers and 117 home day-care providers found that the overwhelming majority of providers don't have a plan for easing children through these transitions.

Wiley became interested in the effects of day-care disruptions when a friend was worried about the regressive behavior of her four-year-old daughter. "Katie had started to wet the bed again. Her mother couldn't figure out what was wrong," said the researcher.

"Two weeks later, the mom learned that Katie's preschool teacher had taken another job. But the children had been told their teacher was sick, and the staff never mentioned her again. Katie was afraid her teacher had died," Wiley said.

Wiley wants to make sure parents understand two things: first, that infants and children are capable of forming multiple attachments and that it's a healthy, protective thing for them; second, that attachment to a day-care provider won't diminish the parent-child attachment–it will only enhance it.

"We used to think that infants and young children had one primary attachment figure–the mother. Now we know that it's a healthy thing for caregivers and children to be attached to each other and that their relationship can have really protective elements to it. In fact, when a caregiver relationship is disrupted, we often see a negative impact on parent-child interactions," she said.

Our society hasn't yet recognized that continuity in child care is important and hasn't addressed the problem, Wiley said. "Day-care centers are notorious for high staff turnover, and parents don't always realize the importance of continuity in child care either. Data from a recent National Institute of Child Health and Human Development study showed that 40 percent of infants had been in three or more child-care settings in their first year," she noted.

Wiley decided to do some research with an eye toward using U of I Extension educators to train child-care providers on dealing with transitions and developing materials for caregivers to use.

In answer to her survey, 75 percent of center directors reported that "children had a hard time adjusting to care disruptions at least sometimes," 52 percent said "parents have never come to them for help with a disruption," and 59 percent "did not have a plan in place for responding" to a child's difficulty with disruption.

Seventy percent of center respondents said they had looked for resources to train staff in this area, and 74 percent were interested in receiving materials that would help children cope. The response patterns were similar for home day-care providers.

"What we'd like to do is help parents and providers recognize the symptoms that show that a child is having a problem stemming from a caregiver disruption and then give the child some attention that addresses that problem," Wiley said.

"Ideally when a caregiver is going to take a new job, she should be the one to tell the children she's leaving, and busy day-care centers should have more than one staff person responsible for children at any one time. That way, if one teacher leaves, the other is still in place to help the children transition," she said.

If parents realize that a child is having a hard time with a teacher leaving, they can help him think of constructive ways to deal with it. "But if parents don't think it's an issue–if they think 'A teacher's a teacher, she just changes her diapers and feeds her,' they're not understanding the depth of the relationship that potentially evolves." she said.

Wiley acknowledges that parents have mixed feelings about a child-caregiver attachment. "When it comes to your child's affections, it's hard to share," she said.

"But there's reassuring news for parents too. As researchers, we know that there's something very primal about a child's relationship with the person who cares for them at night. Who puts them to bed, who gives them a bath, who does those kind of really basic care giving tasks? There's a level of trust there that elevates that relationship above others," she said.

Parents should remember that theirs is a role no one else can fill, Wiley said. When they're snuggled up with their child listening to all the things that happened at preschool that day, they can be thankful for the caring relationship their child has with her child-care provider.

Plan Your Gardens NOW!

Those garden catalogues have begun to arrive and the pictures of blooming gardens and baskets of harvested vegetables begin to make us think about our own gardens. Rather than pick up whatever seeds the grocery has available, why not start to plan now? A good plan with proper spacing and timing considerations is a great midwinter project. As you glance through the catalogues, why not consider a new item or variety this year.

Some things to consider when planning for the coming growing season:

• Consider the size of your past gardens. Do you need more space? Draw out your garden to scale. Is the space too big? If you always have bushels of tomatoes and squash that you can't even give away, then perhaps you should scale down. Has the number of people in your household increased or decreased? Grow what your family likes and will eat. Consider the 'Plant a Row' project, coordinated with the Extension office for some of your garden space.
• How did your plants do last season? Were problems evident in certain areas? Perhaps you should have your soil tested to determine if your soil is lacking in primary nutrients. Disease problems can be dealt with in several ways that reduce or eliminate the use of chemicals. Choose resistant varieties and consider crop rotation.
• Do not grow the same vegetable or related vegetables in or near the same location more often than once in three years. This helps to control diseases that over winter in the soil. You should rotate cold crops such as broccoli, cabbage, turnips and cauliflower, solanaceous crops such as tomato, eggplant and peppers and cucurbits crops such as cucumber, pumpkin, squash and melons.
• Is your garden in an area that once was sunny, but now, mature trees are casting more shade? Or, did certain varieties grow taller than anticipated and shadow other shorter types? Consider plants that tolerate a semi-sunny area rather than a full-sun situation. A vegetable garden requires a minimum of 8 to 10 hours of direct sun each day. Flower gardens can be planted according to the available light. Full sun annuals should receive 6 to 8 hours of direct sunlight. A semi-sunny area receives 4 to 6 hours of direct sun daily and a shady garden receives less than 3 hours of direct sunlight per day.

Fresh produce from your garden always seems to taste better and there is comfort in knowing how it was grown. A garden full of cheery flowers is always a welcome sight. So, sit back in your comfortable chair and start to look through all those catalogues. Your efforts will be rewarded!

Youngsters, and oldsters for that matter, tired of the dark, cold weather, can get an early start on spring by growing plants from things usually discarded in the kitchen. The simplest is to sprout a potato. Sprouted potatoes or sweet potatoes can be put in glasses of water and will rapidly grow into attractive plants, though don't expect to see any tubers form.

Beautiful plants can also be grown from fruit seeds that otherwise would end up with the garbage. Seeds from lemons, oranges, grapefruit, avocados or mangos, can be used for school science projects, for simple plants in that empty room space, or just for that feeling "I grew it myself."

Almost any scrap containers such as Styrofoam cups, cottage cheese cartons, milk containers, or even tin cans can be used for starter pots. Punch holes in the bottoms for drainage and use either a commercial potting soil or houseplant soil mixed with 1/3 sand and 1/3 coarse peat moss.

When starting plants from fruit seeds, choose the very ripe or over-ripe fruit. Seeds from over-the-hill fruit usually germinate sooner than seeds from less ripe fruit. Seeds from citrus plants such as oranges, lemons and grapefruit can be placed directly in the potting soil. Moisten them and keep them warm until germination takes place.

Avocado takes a little more time and effort. Support the pit in a glass of water by sticking three toothpicks into the sides of the pit and resting them on the rim of the glass. The pointed end of the pit is to the top. Keep the bottom immersed in water. When an inch or so of root appears from the bottom of the pit carefully plant in potting soil so the pit is half exposed above the soil line.

Most of the plants from citrus and avocado seeds will do well in bright light and 30% humidity. Soil should be kept moist, but not wet, and the plants should be fed every 3-4 weeks when they are actively growing.

For those who want to try growing mangos, make sure that the little eye in the pit is facing up. When planted right side up, a ripe seed should germinate in 3-6 weeks. When the pit is planted upside down, you may have to wait 12-15 weeks for a sprout to appear.

To start a mango, take a pit from a fresh, ripe fruit. Scrape off as much of the flesh as possible (use an old toothbrush and warm water. This must be done to reduce chances of rotting.

Soak the pit in tepid water for 3 to 5 days and then transfer it to potting soil with the pit's eye up. Soak the soil thoroughly, then let it dry slightly before watering again (5-7 days). Keep it in bright light. The new shoot may get six inches tall before leaves appear.

Carrot tops may grow if placed just beneath the soil line in a pot. New leaves should emerge in a matter of weeks, though it is unlikely that another carrot will develop.

Is the food you buy fresh enough to eat? Check the product date on the label. If manufacturers use "open dating" you will have an idea of just how fresh a product is.

In open dating, dates are stated alphanumerically (such as "Oct. 15") or numerically (such as "10-15 or 1015"). Open dates are printed or stamped on food labels. These dates are designed to give consumers an idea of how long a product will remain wholesome and safe. Remember that handling and storage will affect the freshness of the food product. For example: a partially used carton of cottage cheese left on the counter for hours may spoil before the use by date imprinted on the package label due to poor handling.

There are four types of open dates commonly used on food labels for your protection:

• Pull or "sell by" date. This is the last day that the manufacturer recommends sale of the product. This date is printed for product control purposes at the grocery store level. The date allows sufficient time for home storage and use. For example: The date on a milk carton is the last date the store can sell the milk. Generally milk does not carry a "use by" date because the time can vary. The date on the carton does not mean that the milk should not be used after this date. According to the Dairy Council of Wisconsin, milk that is properly stored in the refrigerator should be used within 7 to 10 days of the date stamped on the label.
• Freshness or quality assurance date. This date suggests how long the manufacturer thinks the food will remain at peak quality. The label might read, "best if used by October 2006." However the product still may be used later. Bread may carry such a date. A freshness date has a different meaning than the word "fresh" printed on the label. The term "fresh" often suggests that a food is raw or unprocessed.
• Pack date. This is the date when the food was manufactured, packaged, or processed. This date is sometimes in code or in a form unfamiliar to consumers. For example: 217-6 may mean the product was packed on the 217th day of 2006. Other letters and numbers may also appear which gives the manufacturer information about the product. These are referred to as a "product code."
• Product codes with code dating carry a large amount of information in just a few small letters, numbers and symbols. The code can tell you when and where a product was packaged. If the product must be recalled, the code helps manufacturers quickly identify, track and remove it from stores. FDA encourages product codes on packaging, especially for foods with a long shelf life. Canned goods usually carry a product code.
• Expiration date. This is the last day the product should be eaten. It might read, "Do not use after October, 2006." State governments regulate these dates for perishable foods, such as eggs or any other product they choose to regulate. The Food and Drug Administration regulates on the expiration dates of infant formula only.

Recent studies on the potential cholesterol-raising effects of TFA have raised public concern about the use of margarine and whether other options, including butter, might be a better choice. Some stick margarines contribute more TFA than unhydrogenated oils or other fats.

Because butter is rich in both saturated fat and cholesterol, it's potentially a highly atherogenic food (a food that causes the arteries to be blocked). Most margarine is made from vegetable fat and provides no dietary cholesterol. The more liquid the margarine, i.e., tub or liquid forms, the less hydrogenated it is and the less TFA it contains.

How to Choose and Store Mangos–Mangos may be varied in size, some are oval and rather fiat and others are round, depending upon the variety and area in which they are grown. However, regardless of variety, buy mangoes that are still rather firm and allow them to remain at room temperature until the fruit "gives" easily. Then, store in the refrigerator unless you plan to use them immediately. The outer skin may attain a somewhat speckled look by the time they are ripened sufficiently to eat, but this doesn't mean spoilage, only ripeness.

According to USDA's Agriculture Research Service, Americans are not eating enough fruit. Only 24% of us are eating the minimum recommended 2 servings of fruit a day. And that's only when you include apples from apple pie etc. The average number of servings is 1 and 2/3 serving. How many servings did you eat yesterday?

Most people like fruit. . .we just can't find ripe ready-to-eat fruit. Nothing is more disgusting than a rock-hard peach with the crunch of an apple. Or a mango that is so bitter it makes your mouth pucker.

The fact is, most fruit is picked while it is still green for shipping purposes. When we buy under ripe fruit and refrigerate it, it will never ripen. Refrigeration stops the natural ripening process. According to the United Fresh Fruit and Vegetable Association, many fruits ripen after they are harvested.

Don't Refrigerate Until Fully Ripe

avocados
papayas
bananas
peaches
cantaloupe
pears
plums
honeydew melons
mangos
persimmons
nectarines

To hasten the ripening of the fruits listed above, use the following procedure:

• Place a single layer of under ripe fruit, no stacking, in a large paper bag.
• Using a sharp object (such as a pencil or knife) punch about 15-20 small holes all around the bag.
• Place one apple in the bag with the under ripe fruit. Roll the top of the bag over to seal and store the bag at room temperature overnight.
• Next day, check the ripening progress of the fruit. If it is ripened to your satisfaction, store it in the refrigerator until you are ready to eat it. If it is still under ripe, reseal the bag and allow another 8 hours of ripening time. Check often to prevent over ripening.

An apple is used because apples give off a natural gas that hastens the ripening of fruits and vegetables. The apple, however, does not know when the fruit is ripe. If you forget about the bag of fruit, it will go from under ripe to rotten in a few days. Check frequently.

Sadly enough some fruits are ripe upon harvesting. They will not get sweeter or better with age or the ripening process described above. They will just deteriorate or rot. Store these fruits in the refrigerator until ready to wash and eat, which should happen in a few days. Selection becomes very important when you purchase these fruits. Look for fragrant, blemish-free fruit with no soft spots.

Refrigerate These Fruits Immediately

apples
pomegranates
blueberries
raspberries
cherries
cranberries
strawberries
grapes
tangerines

Purchasing fruits in season will increase your chances of getting fully ripened, sweet, juicy and delicious selections. Look for locally grown peaches, plums and apples and eat more fruit. Fruit is high in fiber, vitamins and minerals and is an important part of a well-balanced diet.

The American Heart Association's Nutrition Committee strongly advises that healthy Americans over age 2 limit their intake of saturated fat to less than 7 percent of total calories and trans fat to less than 1 percent of total calories. People should limit their total fat intake to 25 to 35 percent of total calories, adjusted to meet their calorie needs. The remaining fat should come from sources of monounsaturated and polyunsaturated fats such as nuts, seeds, fish and vegetable oils. For example, a sedentary female who is 31 to 50 years old needs about 2,000 calories each day. Therefore, she should consume less than 14 g saturated fat, less than 2 g trans fat and between 50 and 70 grams of total fat each day.

On the basis of current data, the American Heart Association recommends that consumers follow these tips:

• Use naturally occurring, unhydrogenated oil such as canola or olive oil when possible.
• Look for processed foods made with unhydrogenated oil rather than hydrogenated or saturated fat.
• Use margarine as a substitute for butter, and choose soft margarines (liquid or tub varieties) over harder stick forms. Shop for margarine with no more than 2 grams of saturated fat per tablespoon and with liquid vegetable oil as the first ingredient. Look for those labeled "trans-fat free."
• French fries, doughnuts, cookies and crackers are examples of foods that are high in TFA. Consume them infrequently.
• Limit the saturated fat in your diet. If you don't eat a lot of saturated fat, you won't be consuming a lot of TFA.
• Eat commercially fried foods and commercial baked goods infrequently. Not only are these foods very high in fat, but that fat is also likely to be vary hydrogenated meaning a lot of TFA.
• Commercial shortening and deep-frying fats will continue to be made by hydrogenation and will contain TFA. That's just one more reason to eat fried fast food infrequently.

Source–American Heart Association

Daylight Savings Time (DST) was initially conceptualized by Benjamin Franklin. The idea was to save oil for lamps, and to use the daylight hours, instead of keeping blinds closed while the sun was shining. The very first time that DST went into effect was during the First World War in Germany between April 30, 1916 and October 1, 1916.

1918: An Act to preserve daylight and provide standard time for the United States was enacted on March 19, 1918.

1919: The law was repealed with a Congressional override of President Wilson's veto, DST remained a local option. It continued in Massachusetts and Rhode Island, and in some cities, such as New York, Philadelphia, and Chicago.

1942–1945: World War II, President Franklin Roosevelt instituted year-round Daylight Saving Time, called "War Time," from February 2, 1942 to September 30, 1945.

1945–1966: No federal law regarding Daylight Saving Time, creating confusion, for the broadcasting industry, railways, airlines, and bus companies.

Early 1960s: Inconsistent observance of Daylight Saving Time.

1966: The Uniform Time Act of 1966 signed on April 12, 1966, by President Lyndon Johnson created Daylight Saving Time to begin on the last Sunday of April and to end on the last Sunday of October.

1972: Modified: If a state was in two or more time zones, the state could exempt the part of the state that was in one time zone while providing that the part of the state in a different time zone would observe Daylight Saving Time.

1974–1975: President Nixon signed into law the Emergency Daylight Saving Time Energy Conservation Act of 1973.

1986: Daylight Saving Time in the U.S. began at 2:00 a.m. on the first Sunday of April and ended at 2:00 a.m. on the last Sunday of October.

2005: On August 8, 2005, President George W. Bush signed the Energy Policy Act of 2005. Starting in 2007, most of the United States begins Daylight Saving Time at 2:00 a.m. on the second Sunday in March (March 11, 2007) and reverts to standard time on the first Sunday in November (November 4, 2007).

When DST starts, clocks are adjusted to allow more daylight in the evening and less in the morning.

DST is not a norm in the tropics or near the equator because the length of the day stays fairly constant. In other parts of the world, there is more daylight in the summer than in the winter.

Our society is already very short on sleep with the average American sleeping only 6.9 hours each day. When DST goes into effect, another hour of sleep will be lost.

Pros:

1.Energy savings

2.More light in the evening, making it safer for Halloween.

3.Days are longer, so more outdoor activities are planned.

4.Construction workers can get to their sites earlier.

5.Bars are open longer.

Cons:

1.Inconvenience

2.Sleep deprivation

3.Increased traffic fatalities–On the Monday following the shift to DST in the spring there was an increase in traffic accident rates of about 7 percent.

4.Decreased efficiency

5.Farmers and others who work according to the sun light hours may have scheduling conflicts and miss evening activities.

How can we prepare for DST?

Here are a few suggestions put forth by the National Sleep Foundation to assist in making the transition a smoother one:

1.Sleep 15-20 minutes earlier for a few days preceding the actual DST date.

2.Sleep time and wake up time should be consistent, on both weekdays and weekends.

3.Create a sleep inducing atmosphere.

4.Have a routine that is relaxing prior to retiring to bed–e.g. a hot bath.

5.Try and exercise regularly but finish exercising a few hours prior to bedtime.

6.Avoid caffeine, alcohol, or nicotine before bedtime.

The National Sleep Foundation celebrates the Annual Sleep Awareness Week (March 4-11, 2007) ending with the start of DST. It is an annual public education, information and awareness campaign.

• Make your grocery basket and your plate as colorful as you can. The darker and richer the colors of fruits, vegetables, and beans, the better. Not only do plant pigments make food appealing, they have potential health benefits, too. However, even pale plant foods–such as cauliflower, green grapes, white beans, and pears–are worth eating.
• Don't mistake thirst for hunger. Next time hunger pangs come on, start with a glass of water, wait 10 minutes, and see if that doesn't solve the problem.
• Brush your teeth around the time you want to stop eating for the night. This helps guarantee that you won't snack before bedtime.
• Organic wheat is no more nutritious than regular wheat. Several studies have found that farming methods have no effect on the nutritional content of the food contrary to many health food claims.

The American Heart Association and the National Heart, Lung, and Blood Institute have launched a new "Act in Time" campaign to increase people's awareness of heart attack and the importance of calling 9-1-1 immediately at the onset of heart attack symptoms.

Dial 9-1-1 Fast

Heart attack and stroke are life-and-death emergencies–every second counts. If you see or have any of the listed symptoms, immediately call 9-1-1. Not all these signs occur in every heart attack or stroke. Sometimes they go away and return. If some occur, get help fast! Today heart attack and stroke victims can benefit from new medications and treatments unavailable to patients in years past. For example, clot-busting drugs can stop some heart attacks and strokes in progress, reducing disability and saving lives. But to be effective, these drugs must be given relatively quickly after heart attack or stroke symptoms first appear So again, don't delay–get help right away!

Statistics

Coronary heart disease is America's No. 1 killer. Stroke is No. 3 and a leading cause of serious disability. That's why it's so important to reduce your risk factors, know the warning signs and know how to respond quickly and properly if warning signs occur.

Heart Attack Warning Signs

Some heart attacks are sudden and intense–the "movie heart attack," where no one doubts what's happening. But most heart attacks start slowly with mild pain or discomfort. Often people affected aren't sure what's wrong and wait too long before getting help. Here are signs that can mean a heart attack is happening:

• Chest Discomfort. Most heart attacks involve discomfort in the center of the chest that lasts more than a few minutes, or that goes away and comes back. It can feel like uncomfortable pressure, squeezing, fullness or pain.
• Discomfort in other areas of the upper body. Symptoms can include pain or discomfort in one or both arms, the back, neck, jaw or stomach.
• Shortness of breath. May occur with or without chest discomfort.
• Other signs. These may include breaking out in a cold sweat, nausea or lightheadedness.

As with men, women's most common heart attack symptom is chest pain or discomfort. But women are somewhat more likely to experience some of the other common symptoms, particularly shortness of breath, nausea/vomiting, and back or jaw pain.

If you or someone you're with has chest discomfort, especially with one or more of the other signs, don't wait longer than a few minutes (no more than 5) before calling for help. Call 9-1-1. . Get to a hospital right away.

Calling 9-1-1 is almost always the fastest way to get lifesaving treatment. Emergency medical services staff can begin treatment when they arrive–up to an hour sooner than if someone gets to the hospital by car. The staff are also trained to revive someone whose heart has stopped. Patients with chest pain who arrive by ambulance usually receive faster treatment at the hospital, too.

If you can't access the emergency medical services (EMS), have someone drive you to the hospital right away. If you've the one having symptoms, don't drive yourself, unless you have absolutely no other option.

Stroke Warning Signs

The American Stroke Association says these are the warning signs of stroke:

• Sudden numbness or weakness of the face, arm or leg, especially on one side of the body
• Sudden confusion, trouble speaking or understanding
• Sudden trouble seeing in one or both eyes
• Sudden trouble walking, dizziness, loss of balance or coordination
• Sudden, severe headache with no known cause.

If you or someone with you has one or more of these signs, don't delay! Immediately call 9-1-1 or the emergency medical services (EMS) number so an ambulance (ideally with advanced life support) can be sent for you. Also, check the time so you'll know when the first symptoms appeared. It's very important to take immediate action. If given within three hours of the start of symptoms, a clot-busting drug can reduce long-term disability for the most common type of stroke.

Cardiac arrest strikes immediately and without warning.

Here are the signs:

• Sudden loss of responsiveness (no response to tapping on shoulders)
• No normal breathing (the victim does not take a normal breath when you tilt the head up and check for at least five seconds).

If these signs of cardiac arrest are present, tell someone to call 9-1-1 and get an AED (if one is available) and you begin CPR immediately.

If you are alone with an adult who has these signs of cardiac arrest, call 9-1-1 and get an AED (if one is available) before you begin CPR.

Use an AED as soon as it arrives

Knowing which fats raise LDL cholesterol and which ones don't is the first step in lowering your risk of heart disease. In addition to the LDL produced naturally by your body, saturated fat, trans-fatty acids and dietary cholesterol contribute to blood cholesterol. Monounsaturated fats and polyunsaturated fats don't. Some studies suggest they might even help lower LDL cholesterol slightly when eaten as part of a low-saturated-fat diet.

Saturated fats

Saturated fat is the main dietary cause of high blood cholesterol. The American Heart Association recommends that you limit your saturated fat intake to 7-10 percent of total calories (or less) each day. If you have coronary heart disease or your LDL cholesterol level is 100 mg/dl. Or greater, your doctor should recommend the Therapeutic Lifestyle Change (TLD) Diet. It recommends 25-35 percent of calories from fat, with less than 7 percent coming from saturated fat. Cholesterol is limited to less than 200 milligrams a day.

Saturated fat is found mostly in foods from animals and come plants.

Foods from animals–These include beef, beef fat, veal, lamb, pork, lard, poultry fat, butter, cream milk, cheeses and other dairy products made from whole milk. These foods also contain dietary cholesterol.

Foods from plants–These include coconut oil, palm oil and palm kernel oil (often called tropical oils), and cocoa butter.

Hydrogenated fats –During food processing, fats may undergo a chemical process called hydrogenation. This is common in margarine and shortening. These fats also raise blood cholesterol. Use hydrogenated fats only if they contain no more than two grams of saturated fat per tablespoon. The saturated fat content of most margarines and spreads is printed on the package or Nutrition Facts label.

Polyunsaturated and monounsaturated fats–Polyunsaturated and monounsaturated fats are the two unsaturated fats. They're found primarily in oils from plants.

Polyunsaturated fats –These include safflower, sesame and sunflower seeds, corn and soybeans, many nuts and seeds, and their oil.

Monounsaturated fats–These include canola, olive and peanut oils, and avocados.

Both polyunsaturated and monounsaturated fats may help lower your blood cholesterol level when you use them in place of saturated fats in your diet. But a moderate intake of all types of fat is best. Use polyunsaturated or monounsaturated oils–and margarines and spreads made from them–in limited amounts. This is recommended in place of using fats with a high saturated fat content, such as butter, lard or hydrogenated shortenings.

Trans-fatty acids–Unsaturated fatty acids can be in one of two shapes–"cis" and "trans". These terms refer to the physical positioning of hydrogen atoms around the carbon chain. The cis form is more common that the trans form. Trans-fatty acids (TFA) are found in small amounts in various animal products such as beef, pork, lamb, and the butterfat in butter and milk. TFA are also formed during the process of hydrogenation, making margarine shortening cooking oils and the foods made from them a major source of TFA in the American diet. Partially hydrogenated vegetable oils provide about three-fourths of the TFA in the U.S. diet.

To make foods that will stay fresh on the shelf or to get a solid fat product, such as margarine, food manufacturers hydrogenate polyunsaturated oils. "Hydrogenate" means to add hydrogen. When unsaturated fatty acids are hydrogenated, some of the hydrogen atoms are added on opposite sides of the molecule to the already attached hydrogen. CIS double bonds convert to trans double bonds and the fatty acids become saturated.

How are trans-fatty acids harmful? In clinical studies, TFA or hydrogenated fats tend to raise total blood cholesterol levels. Some scientists believe they raise cholesterol levels more than unsaturated fats. TFA also tend to raise LDL ("bad") cholesterol and lower HDL ("good") cholesterol when used instead of cis fatty acids or natural oils. These changes may increase the risk of heart disease.

Because there are no standard methods, it's difficult to estimate the TFA content of food items. It's also difficult to estimate intake, especially long-term intake. The four most important sources of TFA in one large group of women studied included margarine; beef, pork or lamb as the main dish; cookies (biscuits); and white bread.

Since January 2006 the FDA has required trans fat to be listed on the nutrition label. Although changes in labeling are important, they aren't enough. Many fast foods contain high levels of TFA. There are no labeling regulations for fast food, and it can even be advertised as cholesterol-free and cooked in vegetable oil. Eating one doughnut at breakfast (3.2 g of TFA) and a large order of French fries at lunch (6.8 g of TFA) add 10 g of TFA to one's diet, so the lack of regulations for labeling restaurant foods can be harmful to your health.