The American Heart Association recently released revised diet and lifestyle recommendations to reduce cardiovascular disease risk. Being aware of these recommendations and making appropriate lifestyle changes can greatly reduce your risk of developing cardiovascular disease.

• Balance caloric intake with physical activity to maintain a healthy weight – know how many calories you consume each day. AHA recommends that adults exercise 30 minutes most days to maintain weight and 60 minutes to lose weight.
• Consume a diet rich in vegetables and fruits
• Consume whole-grain, high fiber foods
• Consume fish, especially oily fish, at least twice a week
• Limit your intake of saturated fat, trans fat and cholesterol – a healthy diet includes no more than 7 percent of daily calories in saturated fat, 1 percent in trans fat and less than 300 mg of cholesterol.
• Minimize the intake of foods and beverages with added sugar – these foods raise calorie intake that results in weight gain
• Choose and prepare foods with little or no salt – to help control blood pressure your diet should contain no more than 2.3 grams of sodium every day.

Consume alcohol in moderation – alcohol should be consumed only with food. Men should have no more than two drinks per day and women no more than one drink per day.

Teresa Easterly-Adams
Health Promotions Coordinator

Proper handling of food to prevent illness caused by bacteria is a serious concern. Bacteria are not always visible. In fact, we usually can't see, smell or taste bacteria that can cause a food borne illness.

During National Food Safety Education Month®, USDA's Food Safety and Inspection Service and FDA Center for Food Safety and Applied Nutrition stress safe food handling to prevent food borne illness. One of the first steps to prevent food borne illness is to wash your hands.

Thoroughly wash your hands with warm, soapy water before working in the kitchen. Hands should be washed for at least 20 seconds. Use a disposable paper towel to dry hands.

Washing hands is especially important before you start to fix food for a meal or shack. It is vital to wash hands again after touching raw meat, poultry or fish.

If you have pets, wash after touching or petting them and before and after feeding them.

Wash hands thoroughly with warm, soapy water after using the bathroom, changing a diaper, coughing or sneezing. Again, hands should be washed for 20 seconds.

For more information on food safety and National Food Safety Education Month®, visit the government's website at: www.foodsafety.gov

Whether you carry your lunch to school or work, food brought from home can be kept safe if it's handled properly. Perishable food must be kept colder than 40°F or hotter than 140°F to be food-safe. If perishable food is in the "danger zone", temperatures between 40 and 140°F, for more than two hours, harmful bacteria may multiply and grow resulting in food borne illness. If the room/air temperature is warmer than 90°F, the two hours is reduced to one hours.

Begin with safe food. Perishable food, such as raw or cooked meat and poultry, must be kept cold or frozen at the store and at home. Check prepackaged combos that contain luncheon meats along with crackers, cheese and condiment, etc. for proper storage recommendations. Many of these packages recommend refrigeration.

Keep everything clean. Wash hands before food preparation and after preparing each food item. A solution of one teaspoon of bleach in one quart of lukewarm water may be used at home to sanitize surfaces and utensils.

Don't cross-contaminate. Use one cutting board for fresh produce and a separate one for meat and poultry, or wash and sanitize the cutting board between steps of food preparation. Also wash utensils and countertops between steps.

At lunchtime, discard all used food packaging and paper bags. Don't try to reuse one time use packaging because it could contaminate other food and cause food borne illness.

Pack the amount of perishable food that can be eaten at lunch. That way you don't have to worry about leftovers and proper storage.

Consider preparing the food the night before and store the packed lunch in the refrigerator. Freezing sandwiches helps them stay cold. However, for best quality, don't freeze sandwiches with mayonnaise, lettuce, or tomatoes; rather refrigerate these ingredients and add just before consuming.

Insulated, soft-sided lunch boxes or bags are best for keeping food cold, but metal or plastic lunch boxes and paper bags can be used too If using paper lunch bags, create layers by double bagging to help insulate the food. An ice source should be packed with perishable food in any type of lunch bag or box.

To keep lunches cold away from home, include a small frozen gel pack or frozen juice box. Some foods that are safe without a cold source include whole fresh or canned fruits, vegetables, hard cheese, canned meat and fish, chips, breads, crackers, peanut butter, jelly, mustard and pickles.

For hot foods, use an insulated container to keep hot. Fill the container with boiling water, let stand a few minutes, empty and then put in the piping hot food. Keep the insulated container closed until ready to use so the temperature is 140°F or above.

When microwave cooking and reheating, cover food to hold in moisture and promote safe, even heating. Reheat leftovers to at least 165°F. Cook frozen convenience meals according to package instructions.

For more information on food safety, contact the Meat and Poultry Hotline at 1-888-674-6854 or visit the FSIS Web site at: www.fsis.usda.gov.

Consumers can expect the price of milk to increase 30 to 40 cents a gallon, 40 to 60 cents per pound for cheese, and 80 cents to $1.20 per pound for butter throughout 2007 said a University of Illinois Extension dairy specialist.

"This is due to increases in the prices of corn and feed for dairy cattle, shifting to ethanol production, energy costs, and a shortage of dairy products in the world market," said Mike Hutjens. "These will increase farm prices by four to six cents per pound of milk."

The average consumption of all dairy products in the United States in 2005 (the latest year for which statistics are statistics are available) was 33 percent as fluid milk, 40 percent as cheese, 13 percent as butter, and 8 percent as frozen dairy product.

Consumption patterns for the average American in 2005 included 32 pounds of cheese, 8.6 pounds of yogurt 27 pounds of fat-free milk, 81 pounds of reduced-fat milk, 57 pounds of whole milk, 4.4 pounds of sour cream/dips, 14.5 pounds of flavored milk, 26 pounds of ice cream, and 2.6 pounds of cottage cheese.

"Losers among dairy products in 2005 were yogurt, down 6.6 percent; whole milk, down 4.4 percent; and cottage cheese, down 3.7 percent," said Hutjens.

"In 2005, the average consumer spent $371 on dairy products out of a total of $5,781 in food purchases–$3,347 for food at home and $2,434 for food away from home."

Hispanics invest the most in dairy products at $425 per person/per capita, he added. The Northeast region of the United States invests the most at $417 per person.

"School milk consumption was up 6 percent and could increase as more school districts remove soda as a beverage choice," Hutjens said.

Organic milk makes up 1.9 percent of dairy product consumption.

Romania is the world's leader in milk consumption at 365 pounds per person compared to 204 pounds per person in the United States. New Zealanders consume 14 pounds of butter per person compared to 4.6 pounds for U.S. consumers.

"However, the United States leads in cheese consumption at 32 pounds of cheese person with the European Union second at 29 pounds," he said.

The United States exported $1.5 billion in dairy products last year, up 11 percent from the previous year, to Mexico, Canada, and Japan as whey proteins and milk powder. The United States imported $2.6 billion in dairy products last year, up 12 percent from the previous year, primarily as specialty cheese and butter.

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 U.S. 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. Use an airtight plastic bag or plastic container to hold the food, as this allows you to rotate the food every few hours to combine flavors.

Poultry may be marinated for several hours or longer, but a popular suggestion is to marinate overnight. Then use within a day to prevent the food from becoming too soft. 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 before adding to the poultry. It is not recommended to reuse a marinade. Instead, it should be discarded.

For more information on outdoor grilling safety, visit the FSIS website at: 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 tea spoon 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 till it tests 165 degrees Fahrenheit with food thermometer. Serves 4.

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

Using Blueberries

There are lots of recipes for using blueberries, but some of the best ways to use them are simple and easy:

• Wash and eat
• Add to pancakes, muffins or quick bread
• Serve on top of ice cream or frozen yogurt.
• Top dry or cooked c4ereal with them
• Add the to fruit salad or tossed salad
• Enjoy this colorful, healthy fruit of summer.

The Perils of Bird Feeders, and Other Cautionary Tales of the Wild

Most people have the best of intentions when they attempt to help Mother Nature out by feeding the hungry and caring for the orphaned. Unfortunately, well-meaning folks sometimes do more harm than good in their efforts to help wild animals. Here are some guidelines for ensuring that your backyard charity brings its intended benefits.

What could be more wholesome than offering a free meal and refreshing bath to our feathered friends? Believe it or not, bird feeders and baths can harbor hazards, according to Dr. Kenneth Welle, adjunct professor of medicine in Urbana and a faculty adviser to the College's student-run Wildlife Medical Clinic, which cares for more than 1,000 wild animals each year.

"Because bird feeders and baths can attract large numbers of birds to one site, they increase by many-fold the chances of transmitting disease," advises Dr. Welle. "For example, mycoplasmas–bacteria that cause general upper-respiratory symptoms such as swollen sinuses, sneezing, and inflammation of eye tissues that makes the birds' eyes swell shut–have become a problem in house finches. One way these bacteria may be spread is through a cylindrical feeder known as a thistle feeder. When the birds poke their heads through the small holes in the feeder to reach the seed, bacteria are left on the feeder and can infect the next bird that visits."

"Trichomonas, a parasitic disease that infects birds' mouths and crops, is transmitted among mourning doves at bird baths, a many other diseases are spread at sites that attract large numbers of birds," says Dr. Welle.

"Cleaning is the most important way to minimize the risks to the animals" he says. "At least weekly, wash the feeder or bird bath with dish detergent to remove all organic material can harbor pathogens. You can also disinfect the surfaces by soaking them for about 10 minutes in a solution of 1 part bleach to 30 parts water. Always rinse the feeder or bath thoroughly with water to remove soap or bleach residue."

Dr. Welle notes that diseases are spread more rapidly at these sites in summer because heat accelerates bacterial growth. In winter, problems can occur when people suddenly stop filling their feeders, jeopardizing some birds that may have come to rely on this food source and that, because of it, may not have migrated to a warmer climate with plentiful food.

"Bird feeding stations are really more for the enjoyment of people than for the benefit of the birds," says Dr. Welle. "However, for people who care for their stations responsibly, bird feeding builds sympathy and understanding for wildlife, which benefits the species in the long run."

Another fact that nature lovers should become attuned to involves "orphaned" wildlife. "A lot of 'orphans' are actually kidnapped by well-meaning people. Baby birds come out of the nest long before they can fend for themselves," explains Dr. Welle. "The parents are still caring for them, so unless you know for sure that the parents have died, it's best to leave these fledglings alone."

The same is true for nests of bunnies disturbed when you mow the lawn. "It is a myth that the touch of a human will make an animal refuse its young," says Welle. "To take the young away from their parents is the worst thing you can do. Put them back in the nest. If you want to make sure the parent has returned to care for them, cross two pieces of string over the nest. Most rabbits feed their babies only once a day, so wait 24 hours before checking whether the string has been moved. If it has, you'll know that the mother has been there."

People are not very successful at raising wild animals to succeed behaviorally and physically in the wild. In fact, it is illegal to raise orphaned wildlife unless you have a permit to do so. A true orphan should be taken to a trained wildlife rehabilitator, who not only will have the knowledge and skills to provide proper care and nutrition for the animal but also may have other specimens of the same species so the orphan can learn its natural behaviors and socialization.

To learn more about what to do if you find an injured or abandoned animal, visit the Web site of the University of Illinois Wildlife Medical Clinic at: http://www.cvm.uiuc.edu/wmc/wmc.htm

1 cup flour 1/2 cup brown sugar
2 teaspoons baking powder 1 egg
1/2 teaspoon salt 1 cup skim milk
1/2 teaspoon cinnamon 1/4 cup vegetable oil
3/4 cup rolled oats 3/4 cup blueberries

Mix dry ingredients. Add brown sugar and oats. In a big bowl, beat egg, milk and butter. Add dry ingredients and mix gently until just mixed. Add blueberries. Fill greased or lined muffin cups 2/3 full.

Bake 20 minutes at 375°F. Makes 12 servings.

As you save and invest for retirement, do you have a good understanding of how you will pay for health care services that are not covered by Medicare, once you retired? Research shows that many people approaching retirement age do not have a strong understanding of their own retirement health benefits and the potential out-of-pocket costs of health care during retirement. Being uninformed can affect your retirement budget and financial security significantly.

Research shows that less than 22 percent of people in the 45-54 year old age group (and 29 percent in the 55-64 year age group) have thought extensively about how they will pay for health care in retirement. Claudia Schur and her co-authors state (in their 2004 article published in the journal Health Affairs) about half of people in the age range of 45-64 years reported giving the subject little thought. In the 45-54 year-old group, 30 percent of the survey respondents reported not thinking about the subject at all (24 percent in the older cohort). People with lower incomes were more likely to think about this than wealthier people, and women were more likely than men to have thought about this issue. Have you thought about paying for health care costs in retirement? Have you discussed this with your spouse or significant other?

I suggest starting in two places to gain an understanding about the impact of health care costs on your retirement. First, take a careful look at your savings and investing. Understanding the basics of money management and investing is necessary and so is doing a projection of your retirement income. You can use the Plan Well, Retire Well website (www.RetireWell.uiuc.edu) to do a detailed forecast of your retirement income. Go to the section "Goal Setting" and click on "Develop a Plan of Action." Or, you can do a quick estimate of your retirement income using the Ballpark Estimate at the Choose to Save website, http://www.choosetosave.org/ballpark/

Second, I suggest you look into the possible sources of health care coverage in your retirement years. Look into the retiree health benefits offered with your job. Many employees are not aware of changes in their company's retiree benefits and the increases in cost-sharing that have occurred over the past decade. Also, you'll need to make sure you understand how the Medicare program works and the website www.medicare.gov can help you. If you'll be purchasing Medigap coverage (supplemental coverage to handle costs not covered by Medicare), you'll need to understand the premium levels for these products. While looking at the insurance coverage you might have, you should keep in mind that, according to Fidelity.com, a 65-year-old is likely to require more than $6,600 annually to pay the out-of-pocket costs and premium costs of health care and health insurance in their retirement. For a couple retiring at age 65, this implies an expected spending on health care in retirement of over $200,000.

Gaining a firm understanding of your savings and investments as well as your likely retirement health care benefits and costs will help you as you plan for your retirement. For more information on planning for a secure retirement, go to www.RetireWell.uiuc.edu

Source: Paul McNamara
Associate Professor and Extension Specialist
Department of Agricultural and Consumer Economics
University of Illinois

Making fresh salsa is easy to do and adds a healthy side dish to family meals and snacks. According to Jananne Finck, University of Illinois Extension nutrition and wellness educator, Springfield Center, fresh salsa is also a tasty way to use those extra tomatoes, onions and peppers that many gardens are providing.

The following recipe is from U.S. Department of Agriculture (USDA) and makes about three to four cups. Please note this recipe is not recommended for canning, but may be frozen.

For information on canning salsa at home, visit USDA's National Center for Home Food Preservation at
www.homefoodpreservation.com

Fresh Salsa

1 to 2 garlic cloves, finely chopped
1/3 large onion, finely chopped
1/2 large green bell pepper, finely chopped
1/2 to 1 whole jalapeno pepper, finely chopped
3 to 4 large Roma (paste) tomatoes, chopped
1 small bunch of cilantro leaves, finely chopped
Juice from 1/4 lemon

Mix ingredients together and serve, altering the recipe to suit your own taste preferences. Store covered in the refrigerator. To keep calorie and fat content low, serve with baked tortilla chips. Serve fresh and store in refrigerator. Use within 2-5 days, or freeze in freezer-safe containers. It is NOT recommended for canning.

Nutrient Analysis Per Serving: 39 calories, 2 grams protein, 6 grams carbohydrates, 1 gram fiber, 1/2 gram fat, 0 cholesterol, 21 milligrams sodium, 489 milligrams potassium. Exchanges: 1 vegetable

A Better Perspective on the "Terrible Twos"

As a new parent, you've probably heard someone say, "Just wait until the terrible twos!" These words could leave a parent wondering about the troubled days ahead! But maybe we should say, "Just wait until the terrific twos!"

"It is normal for toddlers to explore their environment by pushing, pulling, jumping, running, filling, dumping and touching," says Milly Kaiser, University of Illinois Extension, family life educator. "Around age two, toddlers start to explore independently while at the same time learning that they can always return to the security of their parents. This is the time when they are developing their language, emotional, motor and cognitive skills."

Sometimes we forget that toddlers don't have the language skills to express their needs. We often expect them to be able to tell us what they want and to understand what we are telling them the first time.

"We need to remember that toddlers aren't trying to be rebellious on purpose. They are just trying to express themselves. They may have temper tantrums or say "no" when they are frustrated, bored, hungry or over stimulated when too much is going on around them," explains Kaiser.

Toddlers may also act out when they are offered too few or too many choices. They cannot yet understand or remember rules. They often get demanding as they start to want their independence, while still seeking their parent's approval. This stage is also a time when their favorite words are "mine," "no," and "I do it."

Kaiser offers these suggestions to parents as they encounter the "terrific twos":

• Give them safe opportunities to explore through "hands-on" experiences.
• Help them learn by reading children's books to them (choose books that address the issue at hand such as how to deal with anger).
• Give them choices but with limits (pick out two outfits for them to select from).
• Set and enforce limits by giving them simple reasons why the rules are needed (but don't expect them to understand and remember too many limits).
• Give older toddlers safe and simple tasks to do (Put toys back in their storage container).
• Praise the effort (even if the shirt is on backwards).
• Be patient with your children while they are learning about their world.
• Don't expect too much from your toddler (toddlers are still too young to stay with an activity for more than a few minutes).
• Provide them with a safe, secure and nurturing environment.

Have fun with your toddler and enjoy the "terrific-twos." You are building the foundation for those teenage years that are just around the corner.

Parents working hard in the workplace and at home, struggling with time and competing demands, have a place to go for help–University of Illinois Extension's "Working Families" website.

"The website is an online version of a newsletter Extension has mailed to families and worksites for several years," explained its editor, Judy Taylor, University of Illinois Extension, youth development educator based in Springfield. The content is targeted at dual income or single parent families that are working.

The information is presented in a short and timely fashion in order to fit into the sometimes hectic schedules of working people."

"Working Families" website (http://web.extension.uiuc.edu/workingfamilies/) features information on a variety of topics that can help make things a bit easier and less hectic for busy families.

Data from the American Community Survey indicates as many as 56 percent of all women over age 16 are employed. Sixty percent of households with children under six years of age and 71 percent with children between the ages of six and 17 have both parents in the labor force. In households maintained by the mother, 67 percent have the mother in the labor force.

Even 60 percent of grandparents who are responsible for their grandchildren under the age of 18 are in the labor force. All this ads up to a lot of responsibility and demands, placing time at a premium.

Topics covered in the newsletter include time-saving tips and bits of information dealing with food, nutrition, health, family relationships, parenting, personal development, family finances, lawn care and gardening, consumer buying, public issues, time management, and family conservation issues. New issues will be posted four times per year–March, June, September and December.

"Content is provided largely by University of Illinois Extension educators and specialists," Taylor said.

Insecticidal Soaps Becoming Popular

Soap has been used as an insecticide for many years by home gardeners. In the past, the origin of these soaps varied considerably, and in some cases, resulted in plant injury.

In the 1970's a major breakthrough occurred when scientists were able to unravel the insecticidal properties of certain naturally occurring plant oils and animal fats. These natural compounds are known as "fatty acids".

Fatty acids play important roles as basic energy sources for living organisms and are major components of cell membranes. Before utilizing the benefits of these fatty acids from the hundreds found in nature, researchers had to find those that would not harm the plant. In the mid 1980's this task was completed, and there are now formulations available for pest control. Common insecticidal soaps now found on the market are normally prepared from natural food items, such as milk and peanut oil.

The soap itself actually consists of approximately 50 percent potassium (K) salts of fatty acids and is formulated by treating selected acids with a potassium base. The inert ingredients are a combination of water and alcohol, which aids in the mixing of the soap concentrate. Most insecticidal soaps do not contain any organic solvents or dangerous inerts.

Insecticidal soaps are considered biodegradable and are exempt from residue tolerance by the EPA. Because soaps are formulated from specific fatty acids, they are relatively selective against pest insects and usually are not lethal to beneficial insects. Their special formulations reduce their phyto-toxicity, or ability to damage plants. Homemade soap sprays may damage or kill plants at the same time they reduce the insect pests.

Soaps are considered a contact insecticide, and the insect or mite pest must receive a direct application of the spray in order for it to be effective. Soaps are only effective in the liquid state, and there should be no insecticidal activity present once the material has dried on the application surface.

Insecticidal soaps differ from conventional insecticides in that the latter specify the amount of active ingredients per acre or per 100 gallons of water. With insecticidal soaps, the relative concentration of the soap in the spray solution is important.

Follow label directions for the desired concentration necessary to control the pest and to cover the foliage thoroughly.

Have you noticed a sticky substance on the leaves of trees and shrubs, or have you recently parked your car under the boughs of a spreading maple only to discover it splattered with a sticky material? If so, don't blame the tree. The substance is not tree sap but an indication of an infestation of insects called aphids.

Aphids, often called plant lice, seem to be infesting many plants this summer. They can be found on maples, peppers, cabbage, pine trees, bluegrass, apples and many other plants.

An aphid is usually specific to one plant or possibly a very few species. For example, the tomato aphid is found on tomatoes; the pine bark aphid is found on pine limbs and trunks; and the cabbage aphid infests cabbage, cauliflower and broccoli. However, some aphids are general feeders, such as the green peach aphid found on peach trees, peppers and potatoes.

Aphids are slow moving, winged or wingless, soft-bodied insects that vary in size and color. They multiply rapidly often producing live young that mature in a week or less to produce even more aphids. They are also very susceptible to disease and attack by parasites and predator insects. Therefore, an aphid population on a particular plant can increase rapidly or disappear just as fast.

Evidence of an aphid infestation includes curled leaves caused by aphid feeding, the presence of a sticky substance called "honeydew" with a sooty black mold growing on it and ash-colored skins shed by the aphids as they grow. Live aphids may have disappeared due to disease, lack of food or other factors. Heavy aphid infestations can generally be controlled by insecticide sprays including a few systemics. A few aphid species are, however, resistant to some of these insecticides.

A heavy stream of water will knock aphids off the plants. An insecticidal soap is an organic alternative.

An infestation of aphids on healthy established shade trees generally does not need to be treated. The insignificant damage to the tree does not justify the cost of hiring a commercial sprayer who has the equipment to treat large trees. Heavy infestations on small or weak, ailing trees can be controlled with the above-mentioned insecticides.

Time and money is often better spent fertilizing and watering to ensure good recovery and health. Avoid fertilizing trees and shrubs until after July 15. Late summer fertilization can often stimulate lush growth that does not have sufficient time to harden off before winter sets in.

The greatest response to fertilization is seen when it is applied in the fall or early spring.

Insecticidal Soaps Becoming Popular

Soap has been used as an insecticide for many years by home gardeners. In the past, the origin of these soaps varied considerably, and in some cases, resulted in plant injury.

In the 1970's a major breakthrough occurred when scientists were able to unravel the insecticidal properties of certain naturally occurring plant oils and animal fats. These natural compounds are known as "fatty acids".

Fatty acids play important roles as basic energy sources for living organisms and are major components of cell membranes. Before utilizing the benefits of these fatty acids from the hundreds found in nature, researchers had to find those that would not harm the plant. In the mid 1980's this task was completed, and there are now formulations available for pest control. Common insecticidal soaps now found on the market are normally prepared from natural food items, such as milk and peanut oil.

The soap itself actually consists of approximately 50 percent potassium (K) salts of fatty acids and is formulated by treating selected acids with a potassium base. The inert ingredients are a combination of water and alcohol, which aids in the mixing of the soap concentrate. Most insecticidal soaps do not contain any organic solvents or dangerous inerts.

Insecticidal soaps are considered biodegradable and are exempt from residue tolerance by the EPA. Because soaps are formulated from specific fatty acids, they are relatively selective against pest insects and usually are not lethal to beneficial insects. Their special formulations reduce their phyto-toxicity, or ability to damage plants. Homemade soap sprays may damage or kill plants at the same time they reduce the insect pests.

Soaps are considered a contact insecticide, and the insect or mite pest must receive a direct application of the spray in order for it to be effective. Soaps are only effective in the liquid state, and there should be no insecticidal activity present once the material has dried on the application surface.

Insecticidal soaps differ from conventional insecticides in that the latter specify the amount of active ingredients per acre or per 100 gallons of water. With insecticidal soaps, the relative concentration of the soap in the spray solution is important.

Follow label directions for the desired concentration necessary to control the pest and to cover the foliage thoroughly.

Have you noticed a sticky substance on the leaves of trees and shrubs, or have you recently parked your car under the boughs of a spreading maple only to discover it splattered with a sticky material? If so, don't blame the tree. The substance is not tree sap but an indication of an infestation of insects called aphids.

Aphids, often called plant lice, seem to be infesting many plants this summer. They can be found on maples, peppers, cabbage, pine trees, bluegrass, apples and many other plants.

An aphid is usually specific to one plant or possibly a very few species. For example, the tomato aphid is found on tomatoes; the pine bark aphid is found on pine limbs and trunks; and the cabbage aphid infests cabbage, cauliflower and broccoli. However, some aphids are general feeders, such as the green peach aphid found on peach trees, peppers and potatoes.

Aphids are slow moving, winged or wingless, soft-bodied insects that vary in size and color. They multiply rapidly often producing live young that mature in a week or less to produce even more aphids. They are also very susceptible to disease and attack by parasites and predator insects. Therefore, an aphid population on a particular plant can increase rapidly or disappear just as fast.

Evidence of an aphid infestation includes curled leaves caused by aphid feeding, the presence of a sticky substance called "honeydew" with a sooty black mold growing on it and ash-colored skins shed by the aphids as they grow. Live aphids may have disappeared due to disease, lack of food or other factors. Heavy aphid infestations can generally be controlled by insecticide sprays including a few systemics. A few aphid species are, however, resistant to some of these insecticides.

A heavy stream of water will knock aphids off the plants. An insecticidal soap is an organic alternative.

An infestation of aphids on healthy established shade trees generally does not need to be treated. The insignificant damage to the tree does not justify the cost of hiring a commercial sprayer who has the equipment to treat large trees. Heavy infestations on small or weak, ailing trees can be controlled with the above-mentioned insecticides.

Time and money is often better spent fertilizing and watering to ensure good recovery and health. Avoid fertilizing trees and shrubs until after July 15. Late summer fertilization can often stimulate lush growth that does not have sufficient time to harden off before winter sets in.

The greatest response to fertilization is seen when it is applied in the fall or early spring.

A University of Illinois study confirms what has long been thought about the benefits of organized youth activities: It's not enough to appear in the yearbook's Pep Club picture or show up for the really big games. To maximize the benefits of any youth activity, teens must invest time and energy in them, participate because they truly enjoy the activity, and take on a leadership role.

"Quite naturally, the kids who go to all the games, become club officers, teach new cheers, make and wave banners, and care passionately whether their team wins or loses are the ones who get the most out of being in Pep Club," said David Hansen, a U of I assistant professor of human and community development.

But Pep Club? What can you get out of Pep club? According to the study, engagement in an activity may be more important to a teen's development than the activity he chooses, the researcher said. "As a rule, participation in organized youth activities predicts college achievement, interpersonal competence, reduced risky behaviors and adult civic engagement," shares Hansen.

In the study, 1,822 eleventh grade students were surveyed about their experiences in different types of organized activities, including sports, performance and fine arts, academic clubs and leadership, community-based groups (such as 4-H and Scouts), career and technical organizations (such as FFA), service groups, and faith-based youth groups.

The teens reported the amount of time they spent in an activity, their motivation for joining, their leadership roles, and the adult-to-youth ratio. In answering the survey's questions, they rated activities for positive experiences in identity development, initiative building, emotional regulation, teamwork and social skills, positive relationships, and adult networks and social capital. They also documented their negative experiences.

"We found that the amount of time teens put into an activity made more difference than the type of activity they were putting their time into," he said. "And teens' opportunities are broadened if adult leaders are able to inspire kids and are confident in handing teens the reins," said Hansen.

What about the influence of peers or parents in selecting and sticking with an activity? "Peers are important in getting their friends into an activity, but once a teen's in it, it's actually the activity that keeps them there. They stay because they enjoy it." "And parents, who know their child's interests and aptitudes, can point out the activities that might appeal to them but as their teen transitions into high school, a parent's main role is offering support, saying I'll help you get to practices and attend your games or concerts," he said.

"By the time kids get to high school, they're voting with their feet," Hansen added. "They're looking for a group that fits their interests and gives them the chance for recognition and responsibility for what happens in the activity."

And if a teen shows no interest in any youth activities? "Those are the kids we're concerned about, mainly because they're apt to also be disconnected in school and possibly from their families.

"But an adult in a youth activity can be really effective in reaching those kids, so it's important for youth leaders to be aware of these teens, try to connect with them and find ways to get them involved," he said.

The study, which was co-authored by Reed Larson, was published in this month's issue of the Journal of Applied Developmental Psychology. The research was funded by the William T. Grant Foundation.

For more information on teen opportunities with 4-H and Extension in Macon County, contact the University of Illinois Extension office at 877-6042.

Ice cream is a favorite treat any time of the year, but especially in the summer. Many remember making their own ice cream in a crank freezer in the backyard on a hot summer day. Nothing tasted better. Now we may not have the time or equipment to do this. Here is a quick easy fun way to make a serving or two of ice cream. This is a great way to have a delicious treat and make wonderful memories with a grandchild, niece, nephew or child from the neighborhood.

Ice Cream in a Bag

1 tablespoon sugar
1/2 cup milk
1/4 teaspoon vanilla
6 tablespoons rock salt
1 pint-size enclosable plastic bag
1 gallon-size reclosable plastic bag
Ice cubes

Fill the large bag half full of ice and add the rock salt. Close the bag. Put milk, vanilla and sugar into the small bag and seal. Place small bag inside the large one and seal again carefully. Shake until mixture is ice cream, about 5 minutes. Wipe off top of small bag, open carefully and enjoy.

Summer is coming to a close, and many families are getting ready to adjust to a school schedule. At this time of year, families will also be welcoming their stepchildren into the home.

"This time of adjustment after a stepchild moves in can be full of both excitement and challenges," says Renate Jobst, University of Illinois Extension, youth development educator. "For many families, it is a time of excitement, happiness and anticipation. Those are the good emotions. But often there also comes apprehension over how things will go. Children may miss their other natural parent and may even get a big depressed over the change."

Stepparents and parents can help make the transition easier for children.

Jobst suggests sitting down with your spouse prior to your stepchild moving in. Discuss discipline and household rules so you both know what to tell the child to expect. Always provide a united front once the child is living with you and back each other when proper discipline is given. Avoid being critical of the child or the other parent. If a stepchild needs to be disciplined, be firm but caring as the discipline is carried out.

"Keep in mind there are new relationships that will be formed between the child and the stepparent," Jobst said. "Even if you have had contact with the child in the past, things will be different when they are living with you permanently."

Stepparents sometimes expect the stepchild to instantly love them, but it takes time. Remain positive and realize love might take awhile, if it ever does flourish. Some stepparents might also feel they don't love the stepchild as much as their own child. Regardless of whether love develops over time, the stepparent-stepchild relationship should always convey caring and respectful attitudes.

Encourage the child to talk about the parent who is not living in the home. Jobst also reminds stepparents that they should never view their stepchild as competition or be jealous of the attention the child gets from the parent. When marrying a person who has a child from a previous relationship, the stepchild is important and should always be treated as such.

A good way to bond with a new stepchild is to spend some one-on-one time doing something that you both enjoy, Jobst said. Encourage the child to talk freely. Ask questions and talk about things the child enjoys, but don't push the conversation. Let the child feel free to talk or not talk.

This one-on-one time gives stepparents a chance to learn what their stepchildren like and don't like, what makes them "tick."

More than anything, Jobst advises stepparents to be patient with themselves and the child during the transition. Do everything you can to reduce stress. The adjustment might take some time, but hopefully the transition will be a positive one.

One of the delicious ways to use zucchini is to make a quick bread. According to Jananne Finck, University of Illinois Extension, nutrition and wellness educator, Springfield Center, the following recipe is from the United State Department of Agriculture (USDA) and has been altered to make it a little lower in fat and sugar.

To increase fiber, a recommendation encouraged by the new 2005 Dietary Guidelines from USDA, whole wheat flour is added. This makes the recipe a healthier option for serving family and friends.

This bread freezes very well, just be sure to wrap it in an airtight freezer container or freezer bag. So if you have a plentiful supply of zucchini in your garden, make a few batches and freeze to enjoy this winter.

Zucchini Bread

1 cup whole wheat flour
1 cup all purpose flour
1-1/2 teaspoons baking powder
1 teaspoon ground cinnamon
1/4 teaspoon baking soda
1/4 teaspoon salt
3 egg whites
1/2 cup sugar
1/3 cup oil
1-1/2 teaspoons vanilla
2 cups zucchini squash, coarsely shredded, lightly packed.

Preheat oven to 350°F. Lightly grease or spray 9x5x3 inch loaf pan. Mix dry ingredients, except sugar. Beat egg whites until frothy. Add sugar, oil and vanilla. Continue beating for 3 minutes. Stir in zucchini; mix lightly. Add dry ingredients. Mix just until dry ingredients are moistened. Pour into loaf pan. Bake 40 minutes or until toothpick inserted in center comes out clean. Cool on rack. Remove from pan after 10 minutes. To serve, cut into 18 slices about 1/2 inch thick.

Yield–18 slices

Nutrient Analysis Per Slice: 115 calories, 3 grams protein, 17 grams carbohydrate, 4 grams fat, 0 cholesterol, 93 milligrams sodium. Exchanges: 1 carbohydrate, 1 fat.

Scientists have discovered that most berries contain a cornucopia of phytochemicals–natural compounds that can protect our bodies from damage that might lead to cancer. Oral, esophageal and breast cancers are among the diseases researchers believe berries might help to prevent.

Small, Dark and Wholesome

One of the main families of phytochemicals in berries is phenols (FEE-nols). According to James Joseph, Ph.D., a scientist at Tufts University's USDA Human Nutrition Research Center, "As we age, our system becomes less able to deal with reactive molecules called free radicals. They cause oxidative stress. Berries have a lot of plant compounds called phenols that have very good antioxidant properties."

Phenols seem to fight cancer on several levels. "They influence the metabolism of carcinogens so they do less damage to our DNA," says AICR-funded researcher Gary Stoner, Ph.D., chair of Environmental Health Sciences at Ohio State University. "They slow down the growth rate of pre-malignant cells. They also inhibit blood vessel formation, so the emerging tumor doesn't have the blood supply to proliferate," he says.

"Anthofcyanins (an-tho-SY-a-nins), which give berries and other produce their red or blue color, are the most abundant phenols," says Dr. Stoner. "Studies have shown the darker the color, the more anthocyamins and higher antioxidant potential there are."

Treatment or Prevention

Initially, Dr. Stoner and others looked mostly at ellagic acid, another plant phenol, and showed that it had tumor-fighting ability. "Berry pulp and seeds were found to contain ellagic acid. So we removed the water from berries and ground them into a powder. These powders reduced colon and esophageal cancer in rodents by up to 60 percent," says Dr. Stoner.

"Then, once we started looking in berries we found they had other cancer-fighting phenols, like quercetin, as well as the minerals calcium and selenium and vitamins A, C and E."

Dr. Stoner has begun some small trials with berries for cancer treatments in humans. "We put berries in a toothpaste-like gel and applied them to precancerous oral lesions. In more than half of the 15 participants, the lesions became more normal," he says.

"Where tumor tissue can come into direct contact with the berry, that's when it seems to help the tumor regress," says Lyndon Larcom, Ph.D., Professor of Physics and Microbiology at Clemson University, who also studies berries.

Cancer develops partly because our body is constantly exposed to toxins like ultraviolet radiation in sunlight or air pollution. "Your body works to detoxify and repair itself all the time, but occasionally enough changes can occur that they overcome the body's defenses," says Dr. LARCOM. He believes berry consumption might be best for preventing certain cancers rather than treating them.

Berries Bog Down Tumor Growth

Last November, California scientists found that extracts from cranberries, blackberries, black raspberries, blueberries, red raspberries and strawberries inhibited growth and stimulated death of human oral, prostate and colon cancer cells in test tube studies.

Until more evidence is in, researchers advise eating berries themselves, instead of seeking supplements developed with single berry extracts. Berry drinks, freeze-dried berry powders (sold on the Internet) and frozen berries are often cheaper than fresh berries and have been shown in research to be just as beneficial, Dr. Stoner notes.

"Three to four half-cup servings of berries a week may boost your diet's protective ability, and perhaps more would benefit people who smoke or have precancerous lesions," he says.

The main microbial spoiler of jams, jellies and preserves is mold. Molds can send "roots" down into the jelly, which may produce toxic substances. For this reason, moldy jelly should be discarded.

The United States Department of Agriculture (USDA) home food preservation guidelines recommend all jams and jellies be processed in a boiling water bath canner if they are not refrigerated or frozen.

To process jellied products in a boiling water bath, pour the boiling product into a hot, sterilized canning jar, leaving 1/4-inch headspace. Wipe the jar rim, and close with a two-piece canning lid and screw band.

Place on a rack in a canner filled with boiling water. The water should cover the jars by at least one inch. Cover the canner and bring the water back to a boil, and boil gently for five minutes. Turn off heat, and remove canning lid. Let sit 5 minutes, and then remove jars to a protected surface, leaving jars upright and cool, away from drafts. Jars should be spaced at least 1-inch distance apart to help with cooling. Cool jars upright for 12 to 24 hours while vacuum seal is drawn and jam or jelly sets up.

For more information on processing jams and jellies and other home-canned foods, visit USDA's National Center for Home Food Preservation at: www.homefoodpreservation.com

More hot days of summer are coming, so it's time to think about what flavor of ice cream you want to make! According to Jananne Finck, nutrition and wellness educator with University of Illinois Extension at the Springfield Center, the following vanilla ice cream recipe from University of Illinois Extension may be adapted to make flavored ice cream–by omitting the vanilla and using flavorings as follows:

For chocolate "lovers" combine a small portion of the milk or cream, sugar and 5 ounces of unsweetened chocolate in a heavy saucepan. Place over low heat until chocolate is melted. Beat with a rotary beater until smooth. Add this mixture to the remaining milk or cream before proceeding with the recipe.

Coffee ice cream connoisseurs can dissolve one-fourth cup instant dry coffee in one-half cup of hot water, and then add this to the milk mixture.

If you prefer candy flavored ice cream, add one to two cups of crushed hard peppermint candy, crushed peanut brittle, chopped chocolate or butterscotch bits to the ice cream mixture after it is partially frozen.

For buttered pecan ice cream, brown the nuts lightly in about 2 tablespoons of butter before adding the chopped nuts to the partially frozen ice cream.

To make fruit ice cream, add 2 to 3 cups sweetened, crushed or pureed fruit to the mixture. To ensure an even distribution of crushed fruits or fruit and nuts, add these ingredients after the mixture is partially frozen.

One final food safety reminder–homemade ice cream can be made safely with shell eggs, if the base is cooked. Just heat the egg-milk mixture gently and use a thermometer to be sure the egg mixture reaches 160°F. If in-shell pasteurized eggs are available, they can be used safely in recipes that won't be cooked.

Egg products can be substituted in recipes typically made with raw eggs that won't be cooked to 160F. But USDA's Food Safety and Inspection Service (FSIS) recommends that although pasteurized, for optimal safety it is best to start with a cooked base, especially if serving high-risk persons.

For more information on egg and egg product safety, checkout the FSIS fact sheet at: www.fsis.usda.gov/Fact_Sheets/Egg_&_Egg_Product_Safety.

Homemade Vanilla Ice Cream

2 cups sugar

1/4 cup cornstarch

1/4 teaspoon salt

2 cups milk

4 eggs

2 tablespoons vanilla

6 cups half-and-half

Mix sugar, cornstarch, and salt. Blend in 2 cups milk and 2 cups of the half-and-half. Cook over low heat, stirring constantly, until thickened, about 12 to 15 minutes. Beat the eggs. Stir a small amount of the hot cornstarch mixture into the beaten eggs; then stir the eggs into the remaining cornstarch mixture. Cook over low heat, stirring constantly for 4 to 5 minutes. Chill thoroughly. (This is essential for a smooth ice cream.) Stir in vanilla and remaining 4 cups of chilled half-and-half. Freeze in a gallon ice cream freezer using 1 part salt to 6 parts crushed ice. Yield: about 3 1/2 quarts or 28 half-cup servings.

Nutrient Analysis Per half cup Serving (using whole milk): 152 calories, 3 grams protein, 18 grams carbohydrates, 6 grams fat, 58 milligrams cholesterol, 76 milligrams calcium, 64 milligrams sodium.

Exchanges: 1 bread/starch, 1 fat

What Do "Healthy" Food Logos Really Mean?

Grocery store shelves are lined with food packages bearing logos that identify them as supposedly healthful choices. This might seem to instantly simplify your grocery shopping–just grab the packages with the logos, right? But before you start relying on this shopping strategy, learn the following facts about food logos.

First , consider that a "healthy" food logo really means. Symbols often relate to specific characteristic of a food, but don't necessarily mean that the food supports all the goals of healthful eating. For example, one logo helps you find truly whole-grain products. However, such foods could still be high in sodium or unhealthy fats. Some logos help you find foods low in saturated fat ad sodium, but these foods could be high in sugar or refined carbohydrate. Individual food companies also have developed logos to highlight the products they consider healthful. Each company may use different criteria to define "healthful," which may not match the standards of health organizations.

Second, lack of a "healthful" logo on a package doesn't mean a food is not a good choice. Many logos require food companies to pay a licensing fee for their use. Some companies that offer foods that are just as healthful may prefer not to pay the fee.

Third, the standards used to define these foods as healthful are based on the nutritional value of one serving. If your portion is equal to 2 or 3 of the servings listed on the label, what you are eating could provide unhealthful amounts of fat or sodium. Cornell University research suggests that people often eat larger portions when they choose low-fat snack foods, and end up increasing the total number of calories they consume.

Use logos to help identify foods that might help your eating. But be sure to check the Nutrition Facts panel to see what you are really getting.

You just made it through another family gathering, featuring aunt Sally's fried chicken, Cousin Fred's barbecued ribs and your daughter-in-law's chocolate cake. And you ate more of these festive foods than you ever intended to. What happened?

Every time people eat, the choices they make are affected by whom they are eating with, what is available, and where, when and how they are eating. Understanding how context affects your eating can help you manage the situation and make conscious, healthy food choices.

Other People Strongly Influence Eating

Research shows that people eat differently when they are with others than when they eat alone. One study found that women who recently married tended to eat more meat and drink higher-fat milk and more alcohol that before they were married. Men, on the other hand, tended to eat less meat and drink lower-fat milk and less alcohol. Spouses clearly seem to influence each other's food choices.

In families, different generations may have different perceptions of what constitutes a healthy meal. The ideal "square meal" once featured a large helping of meat, a "starch" like white potatoes or rice, and "roughage" - some kind of vegetable, followed by a dessert like cake or pie. As new, science-based information about healthy eating has emerged, the old square meal concept becomes less desirable in light of mostly plant-based meals that can lower risk of cancer and other diseases.

The impulses behind feeding and eating also may be dictated by past experience. Grandparents may still give grandchildren candy or cookies because sweets were once rare at a time in their lives due to poverty or scarcity. Yet children today are surrounded by sweets, and suffer from obesity and related diseases like type 2 diabetes more than ever before.

You can help your loved ones by:

• Having a family discussion about the foods each family member prefers and learning about healthy eating. Then decide together how to make healthier choices before situations arise to pressure you into eating less-than-healthy foods.
• Offering children and other family members healthier foods that taste good–like fresh fruit, peanut butter on whole-grain crackers, unsalted pretzels with mustard or homemade pita wedge chips toasted in the oven and sprayed lightly with olive oil spray.
• Setting an example to show them they can make healthier food choices like whole grains, vegetables, fruits and low-fat dairy foods. Enjoy a juicy slice of cantaloupe or a bowl of delicious strawberries together. If children won't eat vegetables, it is likely they will prefer the sweetness of fruits.
• Being adventurous together. Try unfamiliar fruits–maybe a kiwi, a mango or a star fruit.
• Offering non–food treats, like a trip to a local zoo, miniature golf, or a museum. Go boating, swimming, bowling. Go for a "nature walk" at a local park. Teach them a craft you may know like knitting or crocheting, to take the focus off eating.

When you are eating with others, recognizing certain influences is the first step in making conscious decisions in social situations. Ask yourself the following questions:

• Do the people I am with encourage or discourage eating healthy foods?
• Should I tell the others that I am eating less fat and sugar, and more vegetables for good health so that I may get their support?
• Will I have the opportunity to choose what I eat, or will it be decided by others?
• What should I say if people insist on my eating things I don't wish to eat?

Planning Food Choices Helps

The foods available in social situations may be richer, sweeter and more fatty than foods you typically eat. Do some advance planning to maintain some control over your food choices. Consider:

• If I am eating at the home of someone who is not likely to serve healthy food, can I bring a
  healthy side dish?
• Before I go, should I eat a healthy snack like a piece of fruit or drink a glass of water or fat-free
  milk to feel full so I won't be as tempted by less healthy items?
• Will there be non-alcoholic beverages available so that I can limit my drinking:

Location Affects Food Choices

Where you choose to eat socially can greatly affect the types of foods you choose. That not only means the general location, like at home or a restaurant, it also means a specific place in that location, such as at the kitchen table or in front of the TV. Here are some points to consider before and during the meal:

• When entertaining in your home, seat everyone at the table instead of having a buffet, if possible.
• Balance the meat and other animal proteins and higher fat foods you serve with a variety of tasty vegetable dishes.
• Similarly, when dining at a restaurant, choose table-service restaurants and avoid all-you-can-eat buffets.
• When you have to serve yourself from a buffet, make a rule to take food only once. Survey the whole buffet before you choose your selections. Or, eat a salad first and then fill your plate with small portions of the other dishes once.

Source–American Institute