As Illinois politicians and power companies continue to wage war over energy cost increases the majority of Illinois consumers are looking for ways they can voluntarily lower their bills. Here are some summer energy conservation tips that can save you money and frustration:

• Consider window fans, ceiling fans or whole house fans that use much less power than air conditioning units do.
• Close your blinds, drapes or shades during the hottest part of the day to keep the temperature inside your house from soaring.
• Turn off air conditioning if you are going to be gone for extended periods.
• Air conditioners remove humidity, so reserve moisture making jobs like laundry, bathing or dishwashing for early morning or night hours when it is cooler.
• Shade your outside air conditioner if possible. An air conditioner unit in the sun uses 5 percent more energy than one that is shaded.
• Clean or replace central or window unit air conditioner filters monthly.
• Install energy efficient compact fluorescent bulbs. They give off less heat and use 75 percent less energy than standard bulbs.

Be aware that practicing conservation all the time will not result in dramatic reductions in your monthly bill, but failure to conserve will assuredly result in hefty increases. If you are unable to pay your bill in full, be sure to contact the company early to work out a reasonable payment agreement. There is no need to feel embarrassed or afraid to do this since the majority of consumers are facing the same dilemma each month.

Low to moderate income families, along with seniors and the disabled, may be able to access assistance programs. To find out what may be available in your area contact someone at the power company, your area Senior Center or Health Department, local human service agencies or even your church. If cooling centers are open, consider spending a few hours a day there to socialize and keep cool. Be aware of the signs of heat related illness and seek help if you demonstrate symptoms. Check often on elderly neighbors and friends during heat wave conditions and report unsafe conditions to family, physicians or even law enforcement if you feel a situation places a person in danger of injury or death.

Teresa Easterly-Adams
Health Promotions Coordinator

The history of Father's Day Festival as seen today is not even a hundred years old. Thanks to the hard work and struggle of Ms. Sonora Louise Smart Dodd of Washington that just as we have set aside Mother's Day to honor mothers, we have a day to acknowledge the important role played by the father. However, some scholars opine that Father's Day history is much older than we actually believe it to be. They say that the custom of honoring dads on a special day is over 4,000 years old. There are a few more claims about the Father's Day origin about which we will learn on this page.

Earliest History of Father's Day

Scholars believe that the origin of Father's Day is not a latest phenomenon, as many believe it to be. Rather they claim that the tradition of Father's Day can be traced in the ruins of Babylon. They have recorded that a young boy called Elmesu carved a Father's Day message on a card made out of clay nearly 4,000 years ago. Elmesu wished his Babylonian father good health and a long life. Though there is no record of what happened to Elmesu and his father, the tradition of celebrating Father's Day remained in several countries all over the world.

History of Father's Day in US

The modern version of Father's Day celebration originated in the United States of America and spread to countries around the world. The world owes thanks to Ms. Sonora Louise Smart Dodd, a loving daughter from Spokane, Washington, as it is because of her struggle that Father's Day saw the light of day.

The idea of a Father's Day celebration, originated in Sonora's mind when she listened to a Mother's Day sermon in 1909. Fairly mature at the age of 27, Sonora pondered if there is a day to honor mother, then why not for father? Sonora felt strongly for fathers because of the affection she received from her own father, Mr. William Jackson Smart, a Civil War veteran. Sonora's mother died in childbirth when she was just 16. Mr. Smart raised the newborn and five other children with love and care.

Inspired by Ms. Anna Jarvis' struggle to promote Mother's Day, Ms. Dodd began a rigorous campaign to celebrate Father's Day in the U.S. The Spokane Ministerial Association and the local Young Men's Christian Association (YMCA) supported Sonora's cause. As a result, Spokane celebrated its first Father's Day on June 19, 1910. Though there was initial hesitation, the idea gained gradual popularity all over the U.S. and Father's Day came to be celebrated in cities across the country.

Looking at the heightened popularity of Father's Day in the U.S., President Woodrow Wilson approved this idea in 1916. President Calvin Coolidge also supported the idea of a national Father's Day in 1924 to "establish more intimate relations between fathers and their children and to impress upon fathers the full measure of their obligations". After a protracted struggle over four decades, President Lyndon Johnson signed a presidential proclamation declaring the third Sunday of June as Father's Day in 1966. In 1972, President Richard Nixon established a permanent national observance of Father's Day to be held on the third Sunday of June. Sonora Smart Dodd was honored for her contribution at the World's Fair in Spokane in 1974. Mrs. Dodd died in 1978 at age 96.

Other Theories of Father's Day Origin

• There are several theories behind the origination of Father's Day.
• Some believe that the first Father's Day church service was held in West Virginia in 1908.
• Others opine that the ceremony was first held in Vancouver, Washington.
• The president of Lions Club, Chicago, Harry Meek is said to have celebrated the first Father's Day with his organization in 1915 to stress on the need to honor fathers. He selected the third Sunday in June for celebration, the closest date to Meek's own birthday. In appreciation for Meek's work, the Lions Clubs of America presented him with a gold watch, with the inscription "Originator of Father's Day," on his birthday, June 20, 1920.
• Some historians honor Mrs. Charles Clayton of West Virginia, as the Founder of Father's Day.
• In 1957, Senator Margaret Chase Smith wrote Congress that, "Either we honor both our parents, mother and father, or let us desist from honoring either one. But to single out just one of our two parents and omit the other is the most grievous insult imaginable."
• In countries where the Catholic Church holds greater influence, Father's Day is celebrated on St. Joseph's Day (March 19).

Present Day Celebrations

Father's Day Festival has gained amazing popularity over the years. The festival is considered to be a secular one and is celebrated not just in U.S. but in a large number of countries around the world including Argentina, Australia, Belgium, Brazil, France, Germany, Japan, New Zealand, Norway and India though on different dates. World over people take Father's Day as an opportunity to thank fathers and pay tribute to them. On this day children present Father's Day cards not just to their dads but also grandfathers, uncles, stepfathers or any other person who commands the position of father in their life. There is also a trend to present a Father's Day gift to dad, most popular of all being a necktie. Another popular gift is roses, the official Father's Day flower. Many people rue that the trend of presenting gifts to fathers has led to over commercialization of the festival relegating the noble idea behind Father's Day celebration.

Source: Society for the Confluence of Festivals in IndiaAvailable from http://www.fathersdaycelebration.com/fathers-day-history.html
Accessed: May 3, 2007

Reminiscing with or about our Father can bring back many good memories. Dads are very special people, especially to their daughters...and their sons.

Thinking back to Father's Day when I was a youngster, I remember preparing a special meal with almost everything made "from scratch", including the ice cream. No matter the menu it was always a hit if it included Dad's favorite food of homemade ice cream.

Frankly though, any dairy food was a "keeper" for Pop. Maybe it was due to his growing up on a dairy farm. I can't remember how many cows Dad and his brother hand milked, but I recall the excitement in his voice when telling about their first new electric milking machine.

Since we had a dairy cow when I was growing up, pasteurized milk, cream and homemade butter were regular staples. But it took a special occasion like Father's Day or the Fourth of July to warrant making ice cream. Supposedly Dad's favorite flavor was vanilla, but I think that was Mom's since he always put lots of chocolate syrup on top.

We used an electric freezer to make vanilla ice cream since Dad (and Mom) didn't have fond memories of hand cranking the mixture. The freezer made one gallon, which usually disappeared in one setting. With five children, the labor was there, but the folks preferred not to listen to our fussing over who had to crank next.

Homemade ice cream tends to have a more brittle texture and will not keep as well as commercial ice cream. For this reason, homemade ice cream is best eaten soon after it is made. Today, we can buy a variety of mouthwatering ice creams and frozen desserts. But there are numerous recipes that can exceed and compete with what we buy. These recipes given are egg free so one doesn't have to worry about egg safety or pre-cooking the mixture. Have a great Father's Day!

Fresh Fruit Ice Cream

3 cups half-and-half
1 (14 ounce) can sweetened condensed milk
1 cup mashed fresh fruit (peaches, straw berries, bananas, raspberries, etc.)
1 tablespoon vanilla

In ice cream freezer container, combine all ingredients; mix well. Freeze according to manufacturer's directions. Yield: about 1-1/2 quarts ice cream.

Nutrient analysis per 1/2 cup serving: 232 calories, 6 grams protein, 28 grams carbohydrates, 10 grams fat, 45 milligrams cholesterol, 189 milligrams calcium, 87 milligrams sodium. Exchanges: 2 carbohydrates and 2 fats.

Frozen Yogurt

1 envelope gelatin
1 cup skim milk
1/2 cup sugar
2-1/2 cups vanilla low-fat yogurt
2 teaspoons vanilla
3 cups fresh or frozen pureed fruit (peaches, strawberries, raspberries, etc.)

Sprinkle gelatin over milk in a saucepan, let stand 1 minute. Cook over low heat, stirring constantly until gelatin dissolves. Remove from heat and add sugar and salt, stirring until sugar dissolves. Stir in yogurt, vanilla and purred fruit. Cover and chill. Freeze in a 4-quart ice cream freezer according to manufacturer's directions. Yield: approximately 2 quarts.

Nutrient analysis per half-cup serving: 79 calories, 3 grams protein, 16 grams carbohydrates, 1 gram fat, 2 milligrams cholesterol, 36 milligrams sodium, 94 milligrams calcium. Exchanges: 1 carbohydrate.

Freezing food is one of the best ways to preserve locally grown fruits like strawberries. Freezing will retain more of the original flavor, color, texture and nutritional value of fruits than any other home food preservation method when processed correctly.

Freezing requires less skill and equipment than other home canning methods, too. Yet we need to follow certain steps to ensure the fruit preserves the best product for later use.

According to the information from the National Center for Home Food Preservation (NCHFP), berries should be frozen on the same day they are harvested. Select fully ripe, firm berries with a deep red color. Wash and remove caps. Do not allow fruit to soak in water, rather rinse the fruit with cool water.

There are different options for freezing fruit. You can freeze berries with or without sugar and leave them whole or slice or crush them.

For more information on freezing berries and other fruit, visit the NCHFP website, sponsored by USDA at:
www.homefoodpreservation.com

Humans love chocolates. In fact, some people love it so much they have it in their landscapes–as mulch, that is. Over the past few years, the use of cocoa bean mulches has become more popular. They not only prevent weeds, they also look attractive and smell wonderful. However, dogs are also attracted to this sweet chocolaty smell and that can be dangerous for your pooch.

Research has shown that this mulch may be ingested as dogs dig through it. Of course, this may not be an issue if your dog is well behaved and understands that gardens are to be appreciated from a distance. My dog, however, loves to be directly involved with any gardening activity She also loves to dig and will put just about anything in her mouth. My guess is that she is more the rule than the exception. So what happens when dogs ingest cocoa mulch?

Chocolate contains two compounds that are toxic to dogs. They are methylxanthines, specifically theobromine and caffeine and each has an LD 50 of 100 to 100 mg/kg. The LD50 is the quantity of a chemical calculated to be lethal to 50 percent of the organisms in a specific test situation. It is expressed in weight of the chemical (milligrams) per unit of body weight (kilograms). However, severe and life-threatening clinical signs may be seen well below this dose. Seizures can occur at 60 mg/kg and mild signs such a vomiting, diarrhea, bloating and restlessness can occur at only 20 mg/kg (ASPA/APCC Database: Unpublished data).

So how much is too much for a pooch? The amount of methylxanthines in cocoa hulls is substantial at 225 mg/oz. And that's just the theobromine; no data was available for caffeine. In comparison, milk chocolate has only 64 mg/oz of methylxanthines and less than 1 oz. of milk chocolate/lb (2 ox/kg) is potentially lethal to dogs. So 65 oz. (4 lb.) of milk chocolate would be potentially lethal for my 65 lb. dog. But, if she were to eat cocoa hull mulch, by my calculations, it would only take about 2.25 oz. to produce mild signs and 12 oz. to be potentially lethal. Of course, these amounts would be much less for a smaller dog. Some manufacturers do include a warning statement on the bag. So, if you have dogs or wandering neighborhood dogs, another type of mulch should be considered.

For more information, call your local veterinarian or animal poison control center. You can reach a link to the center by clicking on http://www.aspca.org. Also at this site is an article on chocolate intoxication (http://www.aspca.org/apcc/toxbrief_0201.pdf) that gives detailed information on clinical signs and treatment, as well as an example for calculating the methylxanthine dosage. At the above Web address, you'll also find information on protecting your pet from pesticides and fertilizers, as well as a list of plants that are toxic to pets.

Source: Michelle Wiesbrook and Sharon Gwaltney-Brant
University of Illinois

There are a variety of severe weather hazards that affect Illinois, including floods, thunderstorms, and tornados. Every year lives are threatened or lost, and property is destroyed by severe weather events in the state.

Tornadoes pose the greatest severe weather risk to residents of Illinois. An average of 27 tornadoes occur in the state per year. In 1995, there were 76 confirmed tornadoes, 53 of which occurred in May. There were no tornado fatalities last year, but a number of people were injured.

Most tornadoes produce rotating winds of 50 to 120 mph. They move at speeds of about 30 to 40 mph. There have been tornadoes recorded in Illinois with winds of 200 mph moving at up to 70 mph.

Severe thunderstorms can also produce very damaging winds. They can cause significant structural damage to buildings, especially weaker structures such as barns and outbuildings.

Thunderstorms may be accompanied by large hail and dangerous lightning. Hail rarely causes injuries, but it can cause millions of dollars in damages to crops, vehicles, and buildings. Lightning poses a significant risk to citizens. In Illinois, 19 people have been killed in the past 10 years, and hundreds more injured. Victims are usually struck outdoors, but they can also be injured indoors when on the telephone, using appliances, or taking a bath/shower.

Flooding is a significant severe weather hazard in Illinois. Nationwide, more than 75 percent of the Federal Disaster Declarations have historically resulted from flooding. Most casualties occur when motorists try to drive through flooded roadways and are swept away by strong currents.

For additional information on these or other hazards, contact the following:

1. Your local Emergency Services & Disaster Agency (ESDA)
2. Your Local Chapter of the American Red Cross (ARC)
3. The nearest office of the National Weather Service (NWS)

The Illinois Emergency Management Agency (IEMA) appreciates the input the Illinois Disaster Education Action (IDEA) Committee made to this campaign. They are a partnership of Federal, State, local, and private agencies with a sincere interest in promoting disaster awareness and public education.

It's finally here. . .Memorial Day weekend. . .the official kickoff for outdoor grilling! Time to find the grill, clean the racks, and start planning the weekend menu. It's also a good time to review a few key safe food handling tips. While warm weather is the ideal time to cook outdoors, warm weather also provides ideal temperatures for bacteria to grow quickly, which can cause foodborne illness. A few simple guidelines for grilling food safely are provided by the USDA Meat and Poultry Hotline:

Wash hands and food surfaces often when working with food. All kitchen helpers, including the outdoor chefs using the grill, should wash their hands with hot soapy water before and after handling food. Also wash cutting boards, dishes, utensils and counter tops with hot soapy water after preparing raw meat, poultry, and seafood. Remember to wash hands and surfaces again before going on to the next food. . .to avoid cross-contamination.

Other cross contamination suggestions–separate raw meat, poultry and other perishable foods from the ready-to-cook foods, like bagged lettuce and hamburger buns; wash hands thoroughly before and after handling each food; and ALWAYS use a clean plate or platter for serving the cooked meat, poultry and seafood.

Cook meats to the proper temperatures. Use a clean food thermometer that measures the internal temperature of cooked foods like ground meats and poultry. Some key temps to note: ground beef should cook to at least 160°F, steaks to at least 145°F, and poultry to 165°F. All cuts of pork should reach 160°F.

Never partially grill meat or poultry and finish cooking later. Cook food completely to destroy harmful bacteria. When re-heating take-out foods or fully cooked meats like hot dogs, grill to 165°F, or until steaming hot.

Lastly, be sure to refrigerate perishable food promptly. From the time you purchase the food at the store until you serve, note the time perishable foods are at room temperature. Perishable foods should not be in the danger zone of 40°F to 140°F for more than two hours. Refrigerate or freeze perishables, prepared foods and leftovers within two hours. This includes thawing food in the refrigerator under cold running water or in the microwave.

The exception to the two-hour rule is hot weather. In hot weather (90°F and above), USDA recommends food should never sit out for more than one hour.

If you have further questions on grilling, contact the Meat and Poultry Hotline Monday through Friday, 10 am to 4 pm, Eastern Time at 1-888-674-6854. Or visit USDA's Food Safety and Inspection Service (FSIS) website at: www.fsis.usda.gpv

Have a Happy and (Food) Safe Memorial Day!

Reuben Sandwiches

12 slices rye bread
6 T. prepared hot mustard
3/4 pound of cooked, sliced corned beef
16 ounces sauerkraut, drained
6 sandwich slices of Swiss Cheese
Butter/margarine, softened

Grill temperature should be medium heat. Spread 6 slices of bread lightly with mustard. Top each with approximately 2 ounces of corned beef, sauerkraut and a slice of cheese. Spread remaining bread slices with mustard and place over cheese. Lastly, spread outside of bread slices with butter or margarine. Place each sandwich on heavy-duty aluminum foil and seal. Grill for 8 to 10 minutes on each side or until sandwiches are heated through. Place on serving plates and unwrap. Cut in halves and serve hot.

Nutrient analysis per 1 whole sandwich: 442 calories, 23 grams fat, 73 mg cholesterol, 2140 mg sodium, 36 grams carbohydrates, 22 grams protein. Exchanges: 2 bread, 2 lean meat, 1/2 vegetable, 3 fat.

Open-faced sandwiches are simply made with one slice of bread instead of two. Pick it up with your hands, cut into bite-sized wedges, or use a knife and fork. Serve as an appetizer, main-course with a salad on the side or as a snack. The key to greatness is sweet juicy, vine-ripened tomatoes.

2 teaspoons salted butter, at room temperature
2 teaspoons extra virgin olive oil
8 slices (1/4-inch thick) Italian bread
8 ounces mozzarella cheese, grated
8 large fresh basil leaves, sliced into ribbons
1 to 2 medium vine-ripened plum tomatoes, cut into 1/8-inch slices
Salt and fresh ground black pepper to taste.

1.Heat charcoal grill with lid to medium-high.

2.Meanwhile, combine butter and olive oil. Set aside. Cut bread. Lightly brush bread with oil/butter mixture on one side only. Place buttered side down on a cutting board.

3.Top bread with a thin layer of grated cheese. Add tomato slices, then the basil, sprinkle with salt and pepper. Top with more cheese. Place open-faced sandwiches on grill and close top or cover with a large lid to trap smoke and melt cheese. Grill until lightly brown and cheese has melted. Serve immediately while very hot. Serves four.

Play Time is Special–With Children and Grandparents

Grandparents often bring important qualities to your child's world:

• Love for children
• Life skills they are willing to share
• Time and patience
• Acceptance of children.

Play time shared by grandparents and grandchildren can be enjoyed by all generations. Parents may be free to work on other chores while grandparents and grandchildren play. Young and old may be less bored when they get together to play. Play activities help people to feel involved. Play is one way to learn new skills. People relax and have fun when they play. Exercise is fun if it is also play.

It's important to find something both grandparents and children will enjoy. Children may become bored with adult activities. Grandparents may become bored with children's activities. It's okay to say, "It's time for me to stop now. I cannot play as long as you can."

Researchers have found that many grandparents and grandchildren would like to share more time with each other. Here are some ideas for playing together:

• Make believe, children have active imaginations
• Art
• Games, try being partners to avoid winners and losers
• Singing, playing, or listening to music
• Storytelling, grandparents can teach new words and share family history
• Water play
• Cooking cookies, funnel cakes, pizza
• Picnics
• Treasure hunts
• Fishing
• Kite flying
• Puzzles
• Trips to museums, apple orchards, airport, farms

"He's got a room full of toys he doesn't seem to play with." Does this sound familiar?

When a child has too many toys to choose from he may have trouble picking one. He may go from toy to toy instead of settling down to play with one for awhile.

Here are some ideas to try:

• Box up some of the toys your child isn't playing with. Old toys become treasures when they come out of storage after a few weeks.
• If your child gets several new toys on a birthday, holiday, or garage sale shopping spree put some away for later.
• Move toys to a new play area. A rolling cart an be used to bring a few items to another room.
• Combine different toys together. Take the animals out of the barn, add some small toy people and it becomes a school. Put toy food and a toy cash register together and play restaurant.
• Add something new to spark interest. A new cookie cutter (no sharp edges) will make play dough exciting.
• Clear out toys kids have outgrown Kids can help sort toys to give away, swap or sell. Letting kids make some of the decisions will let them know their opinion is important.
• Divide toys so they're not all in the same location. Create play areas such as a quiet reading corner with books and a comfortable place to sit.

SAFETY NOTE: Before selling or donating toys to charity, check them out. Toys with sharp edges, points or loose pieces should be repaired or thrown away.

Some Bugs Benefit Your Garden

Your garden is filled with friendly insects. If you get to know them, you could reduce your problems with insect pests and your need for insecticides. If you use the wrong chemicals or overuse chemicals, you're usually much tougher on the beneficial insects than on pests. In some instances, you will have more pests than if you don't spray at all.

In fact, most of the insects in your yard are probably "good guys" that don't do any harm, and may actually feed on the bad guys. Tiny wasps comprise the largest group of beneficial garden insects. Each species of these quarter-inch wasps is "host-specific," which means they parasitize only one species of insect pest. These wasps use their stingers to lay their eggs in the bodies of adult pests or in the pests' eggs or larvae. When the wasp grubs emerge, they eat their host.

Other beneficial insects include ground beetles that feed at night on cutworms and grubs; lacewings and ladybird beetles that feed on aphids; and pirate bugs that hide in flowers and feed on small pest insects or their eggs. Many of these beetles and bugs look particularly nasty, but aren't.

Insects on a plant aren't necessarily pests. If you have the time, it's worthwhile to go out and observe the creatures. If you see one chewing on a leaf, that makes your decision easier. Otherwise, it may be a beneficial insect. Insects commonly seen in gardens are ladybird beetle larvae. Gardeners sometimes think these purple, dragon-like critters with spines/warts and big legs are pests, but if they're in your garden, they're helping you out. People may think these are causing damage to the plant when in reality they are destroying the aphid population. The worst thing you could do is go out and spray the larvae.

Some beneficial insects such as ladybird beetles and praying mantis are commercially available, but none are all purpose cures for garden pests. If you have aphids, some of our natural occurring ladybird beetle species will catch up with them.

Companies sell beetles that are in hibernation; when they wake up in your garden, they're not likely to stick around. The first response of any hibernating creature when it wakes up is to disperse, so the beetles fly away rather than stay in your backyard.

Praying mantises are beneficial garden insets and gardeners can buy capsules with 40 to 80 praying mantis eggs that will hatch in the spring. However, this approach to garden pest control also has problems. The first problem you encounter is that mantises are cannibalistic. They start feeding on each other as quick as anything else. Only three to four mantis may survive this mad dinner. The survivors may not stay in your garden and may not past through the winter. Praying mantis are interesting insects to have around but don't expect them to take care of all garden pests.

For best pest control, watch for insects and check their numbers before using pesticides. If pests are present, balance the damage they do with the effort needed to control them.

Now that most of our spring flowering shrubs and trees are finished blooming, it is time to prune them so they will flower on schedule next spring. These plants bloom best and can be kept in bounds with annual pruning. Since early flowering plants bloom from buds set the previous summer, prune now so plants have plenty of time to set buds for next spring.

Begin by removing all dead or broken branches. Multi-stem flowering shrubs can become too tall and bare at the bottom. They can be renewed by cutting out a number of the oldest stems to the ground each year. This stimulates new growth from the roots. Cut out 1/4 of the oldest stems all the way to the ground. Renewal in this manner keeps the plant quite free of borers and scale insects and the oldest stems will be only four years old.

Old plants may have only a few main stems. The immediate result of renewal on these plants may be somewhat unattractive. But new shoots from the bottoms of the plant will provide a better shape and foliage to the ground. Then future renewal pruning will result in no loss of beauty.

Stems remaining from renewal pruning are often too long and ungainly. They and single stem plants and small flowering trees may be headed back. Head back overly long branches by removing them to a shorter side branch that grows in the same direction or away from the center of the plant. The result will be a smaller plant, but it won't change the character or shape of the plant.

Flowering trees and single stem shrubs are often grafted on different rootstocks. Remove any suckers that are growing from the ground. Also flowering trees bloom best on horizontal branches. Remove any strongly vertical water sprouts that shoot up through the center of the tree before they take over.

Most people are afraid to do any pruning on their plants because they will think it will harm them or because they are afraid to make a mistake. Pruning actually stimulates plants to grow, making them more vigorous and healthy; they flower better. And plants continue to grow, so if you make a mistake, in a season or so when the plant has recovered, you can do the pruning again the right way.

Don't be afraid to experiment. Plants are very forgiving. They can take quite a bit of abuse and come back faithfully to provide enjoyment and beauty in our garden.

Using fresh culinary herbs in cooking is becoming popular among professional and amateur chefs. For those with a green thumb, herbs can be grown indoors and out using pots and small garden spots offering a fresh and low cost herb supply year round. If you don't grow herbs, note many food markets are offering fresh herbs now. If you can't get fresh herbs, consider using dried for a tasty alternative.

When using herbs in cooking, use small amounts, and experiment with fresh and dried. Most dried herbs are stronger than fresh and powdered are stronger than crumbled. When substituting fresh for dried, use a ratio of one to three–1 teaspoon dried for 3 teaspoons fresh. Cut leaves of fresh herbs very fine before adding to food. The more cut surface exposed, the more flavor will be absorbed. Crush dried leaf herbs by rubbing between your palms to release flavor. Herbs don't add calories or nutritional value to foods, and are a delicious option to replace fat and salt in some foods.

Ethnic seasoning blends are a healthy way to lower or replace salt amounts in some of those cultural delights you prepare for family and friends. For example, Mexican foods may be seasoned with cayenne, chili powder, cilantro, garlic, cumin, cinnamon and jalapeno peppers. Greek seasonings that many prefer are cinnamon, dill, garlic, mint, onion, oregano and paprika.

Italian seasonings include basil, red pepper, fennel, garlic, oregano, rosemary and sage. Chinese flavorings include pepper, garlic, ginger, sesame, red chilies, and 5-Spice. 5-Spice is a blend of spice mixtures containing fennel, cinnamon, cloves, star anise and peppercorns. Companies may have some variation of ingredients.

Storing herbs properly is important for food safety and quality. Store cut fresh herbs in the refrigerator and use as soon as possible. Rinse fresh herbs and pat dry with paper towel before using.

When storing dried herbs, keep in a cook, dry, dark place. Store them in a container that keeps the herbs dry and airtight. Herbs dried at home should be used within one year; purchased dried herbs are best if used within two years. Following are some herb blends you can prepare that are scrumptious, healthy and easy to make and use.

Italian Herb Blend

3 tbsp. Leaf oregano
3 tbsp. Leaf marjoram
1 tbsp. Leaf thyme
3 tbsp. Leaf savory
3 tbsp. Leaf basil
2 tbsp. Rosemary, crumbled
1 tbsp. Leaf sage

Combine all ingredients and store in tightly closed containers. Use for meatballs, salad dressings, tomato sauce, eggplant dishes, sauteed chicken and veal. Yield: 1 cup.

Nutrient Analysis per 1 Tbsp: 9 calories, trace of protein, trace of fat, 2 g. carbohydrates, 0 cholesterol, 1 mg sodium.

Fine Herbs

1/4 cup dried parsley flakes
1/4 cup leaf chervil
1/4 cup freeze-dried chives
1/4 cup tarragon

Combine all ingredients. Keep in tightly closed containers. Yield: 1 cup.

Nutrient Analysis per 1 Tbsp: 6 calories, trace of protein, trace of fat, 1 g. carbohydrate, 0 cholesterol, 2 mg sodium

Cheese Spread with Herbs

8 oz. Low fat cream cheese
1/2 cup low fat spread margarine
2 tbsp. Skim milk
1-1/2 t. fresh basil leaves
1-1/2 t. fresh dill weed

Soften cream cheese and margarine before mixing. Add milk and herbs, stir until blended. Cover and refrigerate. Best if used within one week. Yield: 2 cups.

Nutrient analysis for 1 tbsp: 42 calories, 1 g. protein, 1 g. carbohydrate, 4 g. fat, 60 mg. Sodium, and 4 mg. Cholesterol.

Eggs are an inexpensive source of protein and an important source of vitamins B12 and E. The one draw back to eggs is the cholesterol. The yolk of the egg contains about two-thirds of the total suggested daily maximum intake of cholesterol.

In the past research has shown that saturated fat has a greater effect on blood cholesterol levels than dietary cholesterol and eggs are not a major source of saturated fat.

All of the fat and cholesterol in the egg is in the yolk. The egg white is almost all protein and is low in calories. Egg whites can be used regularly in the diet by almost anyone. Two egg whites are equal to one whole egg.

In recent years there has been increased concern about salmonellosis in eggs. Previously, it was thought this bacterium was found only in eggs with a cracked shell. We now know the bacteria can be in uncracked eggs.

To reduce the risk of foodborne illness from salmonella, follow these simple rules:

·Avoid eating raw eggs and foods containing raw eggs.

·Cook eggs thoroughly until both the yolk and white are firm.

·Substitute pasteurized eggs or egg substitutes in recipes that will not be cooked.

Many people believe that carbohydrates are "fattening." The reality is, it's the serving size and the add-ons that increase the calorie content.

If you check the information about carbohydrates on www.MyPyramid.gov

you will find that the recommendation for carbohydrate consumption is 6 ounces of carbohydrates each day for most people. Half of those servings should be whole grain.

While six one-ounce servings of carbohydrates sounds like a lot of food, in actuality, most people probably consume at least that amount on most days. Take cereal for example. For dry cereals, one ounce is about 3/4 cup of ready-to-eat cereal, and most of us just pour a bowlful. If you measure what you pour into your bowl, you may find you have something like 2 to 3 servings instead of one. For cooked oatmeal, a serving is 1/2 cup of cooked oatmeal; and when we serve ourselves, we would more likely end up with a cup of cooked oatmeal, or two servings of carbohydrates.

Other carbohydrate food servings include: 4-6 crackers, 3 cups popped popcorn (no fat), 1/2 cup cooked spaghetti or other pasta, one slice of bread or one small tortilla or waffle. Again, if we just put what we want to eat on our plate, we often have much more than one ounce of a bread, cereal, rice, or pasta type food.

Spaghetti is another good example. Think about how much cooked spaghetti you place on your plate–probably 2 cups or more. That's four servings of carbohydrates. Add a cup of sauce and garlic bread to the mix, and you've added more servings from this food group. We're not saying that you can never eat spaghetti; but serving sizes do count, and extra servings mean added calories.

A one-ounce serving of bread (one slice of whole wheat, rye, etc,) has approximately 80 calories–most of which comes from carbohydrates. Bread has a small amount of protein and sometimes a very small amount of fat. But, add a tablespoon of butter or margarine to that bread and you have about 200 calories with 120 of those calories coming from fat. The same would be true for spaghetti and alfredo sauce. The 1/2 cup of cooked pasta is about 80 calories while 1/4 cup of sauce would add 180 calories–most of them from fat.

So you can see the direction we are going. It's not the carbohydrates that are "fattening." It's how much of them and what we top them with that add extra calories to the food.

Carbohydrates found in bread, cereal, rice and pasta groups have been discussed in this article. Yet, other food groups are also rich sources of carbohydrates. Those include vegetables (particularly the starchy vegetables), fruit and milk. Foods containing concentrated sweets such as candies, cookies, sweetened beverages and other foods also have high amounts of carbohydrates.

For information about healthy eating, visit the website www.MyPyramid.gov where you can customize an eating plan according to the number of calories you eat per day. University of Illinois Extension offices also have information available on healthy eating ideas.

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, carbohydrate units 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.

There's no question about it. If you want to do better at something, no matter what it is, you practice, practice, practice. Sports competition is no different. You train and put forth a lot of effort to become better at what you enjoy, whether it's track, baseball, softball, cheerleading, football or wrestling.

"Unfortunately, many athletes sabotage all their hard work by eating an unhealthy diet. What you eat and drink impacts your performance. For example, eating a high-carbohydrate diet can boost your endurance.

As an athlete you use more energy, lose more fluids, and put extra stress on your muscles, joints and bones. Your body needs nutritious foods to help rebuild any damage you've done during training and competition. And, fluids are also vital.

Even if you are slightly dehydrated, your physical performance may suffer. Dehydration can affect your strength and endurance. And heat stroke caused by severe dehydration, ranks second among the reported cases of death in high school athletes. So be sure to drink plenty of fluids, specifically water, before, during and after physical activity.

Carbohydrates, or "carbs," are an athlete's best energy source. Carbs can be found in cereal, bread, rice, pasta, beans, fruit, milk, yogurt and vegetables. Unfortunately, many high school athletes think that a soda and a candy bar right before an event will give them more energy to perform better. The truth is, a candy bar won't supply extra energy right away and may cause stomach cramps. Your best bet is to eat a nutrient-dense food such as fig bars, fruit, graham crackers or yogurt and wash it down with plenty of water.

Another myth is that extra protein builds more muscles, so athletes should eat more protein. The truth is that only athletic training builds muscle strength and size; consuming "extra protein" offers no added performance benefits. So what will help you perform better and keep your energy levels up?

• Start each day with a good breakfast. Cold cereal, milk, toast, fruit, and/or 100% fruit juice make an easy-to-fix, quick meal that provides plenty of energy.
• Don't skip meals! Include foods from all five food groups (grains, fruit, vegetables, milk, and eat/beans).
• Use snacks as another opportunity to power up. Peanut butter and jelly with milk is a quick, healthy snack any time.
• Drink plenty of fluids, even at mealtimes, to guard against dehydration.
• Get plenty of rest.

For more tips on eating right for sports, visit http://www.urbanext.uiuc.edu/hsnut/

And for a quick breakfast, try this healthy shake:

Easy Breakfast Shake

1 cup low-fat milk
1 cup frozen fruit (strawberries, bananas, blueberries, etc.)
Blend milk and fruit in a blender and enjoy!

Marinating is becoming a popular way to add flavor to poultry before it is grilled. According to the Food Safety and Inspection Service (FSIS) with the United States Department of Agriculture (USDA), poultry is marinated to tenderize or add flavor. The use of an acid ingredient in the marinade, like lemon, pineapple, or tomato juice helps tenderize the food.

If you decide to use a marinade, place the poultry pieces with marinade in a non-metal container and refrigerate. I like to use an airtight plastic bag or plastic container to hold the food. This allows me to rotate the food every few hours, to help combine flavors.

Poultry may be marinated for several hours or longer, but a popular suggestion is to marinate overnight, using within a day to prevent the food from becoming mushy. According to FSIS, the maximum marinating time for poultry is two days in the refrigerator.

If some of the marinade is to be used as a sauce on the cooked food, reserve a portion of the marinade before adding to the poultry. It is not recommended to reuse marinade. Marinade that has been used should be discarded.

Cooking poultry to 165°F is recommended, so be sure to use a food thermometer to check that the proper temperature is reached. For more information on cooking temperatures and food safety, visit the FSIS website at: http://www.fsis.usda.gov/

Marinated Lemon Thyme Chicken

4 skinned chicken breasts/pieces
3 tablespoons olive oil
2 tablespoons lemon juice
1 tablespoon chopped fresh thyme or
1 teaspoon dried thyme
2 cloves garlic, minced

Mix oil, lemon juice, thyme and garlic. Place chicken in shallow container and cover with mixture. Place in refrigerator for 30 minutes. Preheat grill or broiler. Cook chicken until tender and juices run clear and tests 180°F with food thermometer. Serves 4.

Nutrients per serving (using chicken breasts): 235 calories, 27 grams protein, 1 gram carbohydrate, 13 grams fat, 68 milligrams of cholesterol, 79 milligrams sodium.Exchanges: 4 lean meat, 2 fat.

University of Illinois researchers Soo-Yeun Lee and Shelly Schmidt are trying to solve a mystery: Why doesn't diet soda taste more like regular soda? Can a well-trained panel of "taste testers" pinpoint the exact problem? And can food scientists to anything to fix it?

"If we could make a diet soda taste better, it would be a big step in fighting the obesity epidemic," said Shelly Schmidt, a U of I professor of food chemistry. "Many people know they should cut calories, but they won't drink diet pop because they don't like the taste."

Consumers may claim they don't like diet soda because of artificial sweeteners, but Schmidt and sensory scientist Lee think people are also influenced by a subtle difference called "mouth-feel." Think body, fullness, thickness; regular soda contains high-fructose corn syrup, diet soda doesn't.

What makes these scientists think mouth-feel is the culprit? For one thing, artificial sweeteners have been greatly improved and extensively studied. "Taste profiles for artificial sweeteners now closely match the one for sucrose, which humans describe as the perfect sweetness," Lee said.

But the most compelling piece of evidence is the verdict of Lee's sensory panel–12 people trained for four weeks to use a 15-point scale in order to rate the characteristics that contribute to the mouth-feel of diet and regular soda. Lee called her panelists "highly trained instruments" because they could detect significant differences in the mouth-feel of 14 samples that the scientist's super-sensitive lab instruments identified as very, very small.

"We worked with solutions of sucrose and high-fructose corn syrup, asking panelists to detect when beverages began to differ from water in mouth-feel. And they were able to accurately identify varying degrees of viscosity on our 15-point scale," Lee said.

"The human mouth cavity appears to be a super-rheometer (the lab instrument that measures viscosity or thickness)," Schmidt added.

Enjoying food, according to the scientists, is more complicated than you'd think, involving not only taste and mouth-feel, but aroma vision, and even hearing.

"If you bite into an apple and it doesn't crunch, it affects the perception of the way the apple tastes. And if a beverage doesn't feel right in your mouth, that affects your perception of the way the beverage tastes too," said Lee.

All kinds of things affect the way we complicated humans make sensory "sense" of our food. Sensory scientists say an attribute has a halo effect if that attribute is enhanced by other characteristics of the product. If a sensory attribute is decreased by other characteristics of the product, it is said to have a horns effect.

"For example, when color was added to a lemon-lime beverage, panelists believed the beverage had more body (a halo effect). But color also influenced the panelists to think that the beverage had less carbonation (a horns effect)," Lee said.

The scientists found that flavor really can make a difference in the acceptance of soft drinks. It's not all haloes and horns, or even hype, Schmidt said.

"We think the lemon-lime flavor, which is exciting to the mouth, helps mask the mouth-feel difference, and that's why diet lemon-lime drinks were perceived as tasting more like their non-diet counterpart than cola-flavored drinks," Lee said.

"It's probably also the reason the new lime diet colas are so popular. The sour taste of the lime works with the carbonation to keep the mouth busy so the consumer doesn't notice the lack of body as much," she added.

Ideally the scientists would like to find an ingredient that gives body to diet soft drinks without adding calories or other unpleasant side effects. "We've identified the problem, but we haven't solved it yet. We need to find an ingredient that has no calories but gives the same mouth-feel as sucrose," they said.

When science finds that ingredient, the researchers believe diet drinks will be a lot more appealing to people who want to make the switch from regular to diet soda.

Lee, Schmidt, and S.M. Kappes, a former Ph.D. student who now works for Tate and Lyle applying this research, have co-authored four studies about the sensory characteristics of diet beverages, which appeared in issues of the Journal of Food Science in 2006-2007. The study was partially funded by the Cargill Women in Science Advanced Degree Scholarship.

Source: Soo-Yeun Lee and Shelly Schmidt
University of Illinois Extension

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.

Spring has finally arrived and with it the opportunity to build a new relationship between children and nature, said Jane Scherer, University of Illinois Extension urban programs specialist and director of web development.

"In nature, children find a place to stimulate their senses–to become more observant and find a sense of freedom and fantasy," she explained. "Research shows that natural spaces and materials stimulate children's imagination and serve as a way to stimulate inventiveness and creativity."

U of I Extension has a number of websites that encourage children to explore nature and the out-of-doors, she added. These sites cover everything from trees to insects to starting a garden.
"Walk in the Woods (http://www.urbanet.uiuc.edu/woods/) prepares kids for what they will see in the woods," Scherer said. "This includes everything from lichens to deer. It also features in-depth nature notes that explain in detail 19 different things encountered in the woods, including poison ivy and mushrooms.

"Kids also can share what they learned on the walk with other children in the 'Woods Walkers Journal.'"

Warmer temperatures mean insects are more visible. The website "Let's Talk About Insects
(http://www.urbanext.uiuc.edu/insects/) offers young people a chance to learn what an insect is and what makes insects beneficial to humans.

"And they learn just how many insects there really are–40 million in an area the size of a football field," she noted.

An interactive website, "Dr. Arbor Talks Trees," (http://www.urbanext.uiuc.edu/trees3/) is targeted to children in sixth through ninth grades.

"It covers tree anatomy–how roots, trunks, leaves, twigs, and buds are all put together," said Scherer. "The site also helps children learn to identify the various types of trees."

There is no better way to learn about nature than gardening and another website can help a child set up his or her first garden. "My First Garden" (http://www.urbanext.uiuc.edu/first garden/) teaches kids the basics of gardening.

"Children learn how to read a seed packet, for example, and what tools are needed," she explained. It also has a section for keeping a gardening journal.

"It covers both vegetables and flowers. And if children lack lots of yard space or a garden plot, they can learn about creating gardens in unusual places such as old shoes, cinder blocks and sewer tiles."

Using the website, children can plan and create their own salad garden, growing cucumbers, radishes, lettuce and tomatoes.

"There are even instructions for a 'pizza garden,'" she added. "These sites provide a wonderful opportunity for parents to introduce their children to nature in a positive way and combine fun with learning."

For years we've been told to eat 5 or more servings of fruits and vegetables every day, and then we were told to eat 9 or more servings every day. Knowing exactly what a "serving" is can be quite confusing! That's why the new fruit and vegetable campaign is so exiting and easy to understand: Fruits & Veggies–MORE Matters™. That's it. It's that simple.

Research tells us that fruits and vegetables are critical to promoting good health. Eating more fruits and vegetables has been shown to reduce the risk of certain cancers and chronic diseases such as diabetes, colon cancer and cardiovascular disease. Plus, fruits and vegetables are a great way to help lower your weight, or help maintain a healthy weight, because they are low in calories, fat free, and an excellent source of fiber.

Unfortunately, about 70 percent of Americans don't even meet the 5 or more goal. With the new campaign, the push is to simply eat more fruits and vegetables.

Nancy says it doesn't matter whether you choose canned, fresh, frozen, dried or 100% juice. The difference in nutritional quality of canned, frozen or fresh is minimal. And many times, frozen fruits and veggies retain more vitamins and minerals than the fresh you buy at the grocery store. But when it comes to taste, you just can't beat the locally-grown fruits and vegetables available at farmers' markets.

Choose a variety of colors including dark green, orange and red to give your body a wide range of the nutrients it needs. Try these tips to eat more fruits and veggies:

• Put a little less cereal in your bowl and a little more fruit.
• Top yogurt with a favorite fruit.
• Pack take-along snacks of dried fruits such a raisins, apricots or cranberries.
• Add beans, chopped apples, oranges, pears or raisins to your salad.
• Add broccoli, spinach, corn, beans or peas to your casserole.
• Have some soup–try to choose low-sodium soups when possible.
• Try eating at least two vegetables with dinner.
• Make a fruit smoothie with low-fat milk and frozen fruit.
• Dip baked tortilla chips in black bean and corn salsa.
• Buy ready-to-eat veggies like baby carrots, broccoli/cauliflower blends and salads.