Is using antibacterial soap necessary? We know that regular hand washing is essential to controlling the spread of bacteria that cause many diseases, but does it really matter if your soap is antibacterial? Antibacterial soap removes all harmful bacteria with the active ingredient triclosan that remains on the skin after washing to break down bacteria not removed by the hand washing. Plain soap on the other hand binds to dirt, oils and grease found on the skin to do the same. Research has shown that using plain soap is just as effective in preventing bacterial infections as antibacterial soap. The key is proper hand washing. In addition, antibacterial soaps do not kill viruses, so illnesses such as the flu and diarrhea will not be reduced by using antibacterial soaps.

While antibacterial soaps offer an easy way to ensure hands are clean, they do have adverse effects on both septic systems and the environment. According to Jodie Tate, University of Illinois Extension natural resources educator, antibacterial soaps that remove bad bacteria from our hands eliminate the good bacteria used by septic systems to clean wastewater. Increased use of soaps containing the active ingredient triclosan has led to the discovery of triclosan in water supplies. Wastewater treatment processes were not designed to remove triclosan. While small portions of triclosan are degraded, the majority of the product remains intact in sludge or treated water that is released back into rivers, lakes and streams. Is easy and convenient a good enough reason to use a product that is harmful to the environment? Why not go back to plain soap and remember to wash your hands often and properly:

• Wet hands with warm water.
• Add soap and rub hands together for 20 seconds. Don't forget the front, backs and under the nails of each hand.
• Rinse and dry with a clean towel.

Remember to teach your children how and when to wash their hands. For a kid- friendly site on hand washing visit www.scrubclub.org/home.aspx.

Teresa Easterly-Adams
Health Promotions Coordinator

It's holiday time again. And if you're wondering how you are going to get everything done, you are not alone. Each year, millions of people suffer from increased stress and tension during the holidays. Why do we feel so much stress?

"One reason is because we exhaust ourselves trying to do too much and what we do isn't very satisfying," says Cammy Seguin, University of Illinois Extension family life educator. "Sometimes we assume that we must do everything that our mothers and grandmothers did. They may have had more time to bake cookies, spend days decorating the house, or hosting dinner parties. But times have changed, and we must make our own changes accordingly."

Families have changed too. They often live further apart and cannot always gather for a holiday. Sometimes jobs or money prevent traveling to a family gathering. And today there are divorces, second marriages, step families, single parent families, and multiple sets of grandparents who want the children to attend their get-togethers. It can get very complicated just trying to get something organized. So, consider creating new traditions that build connections among your family and friends.

"Start by making a plan," suggests Seguin. "List everything that you feel you must do in preparation for a holiday celebration. Remember to include all of the after-holiday tasks such as cleaning up and putting away the decorations."

Take a look at your list. Put a check by all of the things that you really enjoy doing. Next, put a zero by those things that leave you exhausted or unsatisfied. Look at the items that received a zero. Should you continue doing them or eliminate them? Is there something else you could do instead that is more enjoyable and less work? Could someone else do some of the tasks for you? With these things in mind:

• Know and accept your limitations. This will help you prioritize your obligations and make conscious choices about what you can and cannot do.
• Look for ways to simplify your life. Do you need to prepare a large dinner or just serve a few snacks?
• Be flexible enough to allow for delays and problems that are likely to happen.
• Don't try to live up to the expectations of others or a fantasy family holiday.
• Make a plan that can be accomplished based on the amount of time and energy you have. If things don't work out as planned, make changes for next year.

The holidays don't have to be out of control. They can be a time of connecting with others and enjoyment for all.

With harvest rapidly coming to a close for most Illinois farmers, conditions appear very promising for an excellent deer hunting season. Deer numbers are up considerably and the 2007 shotgun season for deer in Illinois is scheduled for two time periods: November 16-18 and November 29–December 2.

After the last shot, the novice deer hunter often suffers a few minutes of frustration. . ."Now what should I do?" Illinois deer thrive on diets of corn and alfalfa, but the right care in the field will significantly improve your chances of getting any pounds of quality meat. A flyer entitled "From Field to Table–A Pocket Guide for the Care & Handling of Deer and Elk" provides an in-depth outline of suggested steps in properly handling your kill to ensure maximum meat quality and safety.

This four-page flyer highlights important points in field-dressing the deer, care in transport and processing, cutting the carcass, and food preparation tips. It also provides valuable information on how to identify deer which might be affected by a disease called Chronic Wasting disease (CWD).

CWD symptoms in affected deer include weight loss, stumbling, tremors, lack of coordination, excessive salivation, listlessness, teeth grinding abnormal head posture, excessive thirst and urination, and drooping ears. To date there is no evidence the CWD has been transmitted or can be transmitted to humans under natural conditions. However, neither is there strong evidence that such transmissions could not occur. Therefore, take a few simple precautions when handling and transporting deer carcasses.

A copy of this "Pocket Guide for the Care & Handling of Deer & Elk" is available on line and can be downloaded, at no charge, from the North Dakota State University Extension Service website:

http://www.ag.ndsu.edu/pubs/yf/foods/ncr525w.htm.

It is one of the best 'hands-on' pocket guides available for deer hunters to help ensure the best quality venison. The price for this pocket guide is right.

Holiday time can be full of food temptations for those with diabetes. But with a little planning, you can enjoy the holidays.

Think about your diabetes meal plan, and then you know what and how much to eat. According to Jananne Finck, Nutrition and Wellness Educator, University of Illinois Extension, Springfield Center, we can prepare and freeze meals ahead that are lower in sugar, fat and sodium. Then we can reheat meals quickly when prep time is limited.

Schedule your exercise before you schedule holiday activities. Be flexible, but if you don't plan exercise time, it won't happen.

For your own party, choose foods that fit your meal plan. Check the American Diabetes Association web site (www.diabetes.org) as it features a new recipe for each day or check out your library for recipes in diabetes cookbooks and magazines.

Focus on one or two diabetes self-managements during the holidays. No one is perfect, but you can stick to one or two habits that are good for you.

If invited to a party, call ahead for the menu. Offer to bring a dish you can enjoy without guilt.

At the buffet table, survey your options and only put on your plate what you really want. Use a small plate and leave plenty of space around your portions. Then sit down and eat away from the food. Don't go back for seconds.

Those with diabetes and wanting to consume alcohol, check with your doctor for further suggestions or recommendations.

Remember plain basic food is always the safest. Be careful of sauces, gravies, cheese sauces, cream sauces and casseroles that might have more carbohydrates than needed.

Cherry Oatmeal Drops

6 tablespoons granulated Splenda
2-4 tablespoons water
6 tablespoons sugar
1 cup oats
1/2 cup margarine, softened
1-1/2 cups flour
1 egg
1/2 teaspoon baking powder
1 teaspoon vanilla
1/2 teaspoon baking soda
1/3 cup chopped maraschino cherries
1/4 teaspoon salt
1/4 cup cherry juice

Mix together sugars and margarine. Add egg, vanilla, cherries, juice, and water (start with 2 tablespoons): stir well. Add dry ingredients; mix well (if too dry, add 1-2 tablespoons more of water). Drop by teaspoons onto greased cookie sheet. Bake at 350°F for 10-12 minutes. Yield: 3 dozen cookies.

Nutrition information (per cookie): 65 calories, 3 grams fat, 69 milligrams sodium, 9 grams carbohydrates, 1 gram protein, 5 milligrams cholesterol, less than 1 gram fiber.

Diabetic exchange: 1 fruit

A collection of recipes for diabetics: http://www.urbanext.uiuc.edu/diabetes recipes/

A collection of Hispanic recipes for those with diabetes:

http://www.urbanext.uiuc.edu/diabetesrecipes_sp/index.cfm?lang=en

The University of Illinois Diabetes Lifelines newsletter is available at:

http://www.urbanext.uiuc.edu/diabetes/

Chocolate, macaroons and gingerbread. . .how sweet are the aromas of freshly baked cookies around the holidays. Treat your tummy to these tasty yummies, but avoid licking the spoon or the mixing bowl if the batter contains uncooked eggs. Tasting cookie or cake batter can be tempting, but remember that bacteria could be lurking in those uncooked eggs, according to the U.S. Department of Agriculture (USDA).

A few suggestions from USDA for using safe egg recipes include:

• Egg mixtures are safe if they reach 160 F. So eggnog can be made safely from a cooked egg-milk mixture. Heat it gently, and use a food thermometer.
• USDA recommends making a recipe that specifies raw eggs safe by heating the eggs in a liquid from the recipe over low heat, stirring constantly, until the mixture reaches 160 F. Then combine it with other ingredients, and complete the recipe.
• If you are making divinity candy and 7-minute frosting, they can be made safely by combining hot sugar syrup with beaten egg whites. Avoid icing recipes using uncooked eggs or uncooked egg whites.
• When baking quiche and egg casseroles, the center of the mixture should reach 160°F when measured with a food thermometer.

For more food safety information on eggs, poultry and meat products, visit the USDA Food Safety and Inspection Service (FSIS) website at http://www.fsis.usda.gov/FactSheets

Good Nutrition is for the Birds!

What family pet does tricks, speaks, loves to play games and can live many years? It's not the peek-a-poo or the short-haired tabby; it's the pet parrot.

Just as with any species of pet, nutrition is an important component of health for parrots. The nutritional requirements of birds are based on multiple factors: species, physiological state, environmental factors, gender, and the quality of food sources available.

The calorie intake must meet the metabolic needs of the bird, molt, reproduction, sickness and stress. The diet of most birds in the wild is obtained through forage providing "preferred" and "optimal" food stuffs. Birds tend to prefer familiar foods, lessening the possibility of ingesting unpleasant, poisonous, or toxic food. Foraging is generally based on the use of "search images," rather than smell or taste. This behavior is taught to offspring by parent birds. In the wild, food tends to be selected based on previous experience food placement, particle size, fat content, texture, shape and color.

The optimal diet for a captive bird is balanced and contains appropriate levels of carbohydrates, protein, vitamins and minerals. A commercially-formulated diet offers complete nutrition in each pellet, but may also result in over-supplementation. Seeds are overwhelmingly the preferred brand by many birds but are largely deficient in any vital nutrients, such as B12, riboflavin, niacin, folic acid, vitamin A, ascorbic acid, lysine, methionine, tryptophan , calcium, manganese, sodium, copper, zinc, iodine, and selenium.

Because no single source of sustenance provides the most advantageous balance, a complete diet for most pet parrots should be comprised of:

• 50 percent commercial pellets. This is a good source of total nutrition.
• 20 percent grains such as seed, bread, cooked rice and pasta and cereal. This is an important source of calories, carbohydrates and complex sugars.
• 20 percent vegetables including beans or peas, dark green vegetables, orange and red vegetables. Vegetables offer natural protein, fiber, calcium and vitamin A.
• 10 percent fruit, meat and cheese. This part of the diet provides the necessary protein and fat.

While pet owners may be interested in offering a varied diet to their bird, introducing new food to the pet bird's diet should be done slowly and requires patience on the part of the owner. The health status of the bird should be established prior to any diet change because the stress of a changing diet may allow sub-clinical infection to manifest itself. New foods should be introduced in small amounts while slowly decreasing the amount of preferred foods typically eaten on a daily basis.

A local veterinarian who specializes in exotic animals is a good resource for individuals with a pet parrot.

You can't see or smell radon, but it may be in your home, posing a health risk to you and your family. The natural breakdown of uranium in the rocks and soil gives off a radioactive gas called radon, that can enter homes, polluting the air. At elevated concentrations and prolonged exposure, radon can cause lung cancer, leading to approximately 22,000 deaths each year in the U.S. Radon is the second leading cause of lung cancer for smokers and the first leading cause of lung cancer for non-smokers.

In recognition of November being Lung Cancer Awareness Month and during January's Radan Action Month, University of Illinois Extension encourages homeowners to test their homes for radon. High radon levels have been found in every county in Illinois. Testing is the only way to know how much radon is in your home. Homes can be tested for radon at any time of the year. Illinois residents can go online to: http://www.radon.illinois.gov or call IEMA at 1-800-325-1245 to request a free radon test kit directly from IEMA.

Radon detectors are also available to purchase at many hardware stores and some county health departments. Radon detectors are easy to use and low-cost. Homes with high radon levels can be fixed.

Visit the radon web site:

http://www.TakeActionOnRadon.uiuc.edu

Radon information is also available at the Illinois Emergency management Agency Radon Program at 800-325-1245.

Americans eat too much salt. Eating too much salt can cause high blood pressure. High blood pressure can cause heart disease and other health problems. The dietary Guidelines for Americans suggest reducing salt/sodium in your daily diet.

Table salt is made up of sodium and chloride. Salt and other sodium containing ingredients are often found in processed or packaged foods. Most of the sodium in our meals comes from processed foods.

Sodium is the part of salt that increases blood pressure. There is more sodium in salt than any other food that we eat. We eat salt because it makes food taste better. It enhances the flavor of almost anything we eat. Yet eating too much salt is dangerous.

The body needs sodium to hold water in the blood vessels. Sodium also regulates water balance in all parts of the body. If too much water is held in the body, the amount of blood increases. If it increases too much, problems will arise.

The increase in blood makes the heart work harder. The result can be high blood pressure. Other conditions, such as diabetes, can cause high blood pressure. The most common cause is eating too much salt/sodium. When high blood pressure is not controlled, it can lead to a heart attack, stroke or kidney disease.

How much sodium is too much?

Health experts recommend 1,100-3,300 mg of sodium per day for healthy adults. Most people eat 2,300 to 6,900 mg per day. This is too much sodium. Some people are salt/sodium sensitive. African Americans, Hispanics, and obese individuals are especially sensitive to salt.

Controlling the salt in your daily diet can reduce the risk of high blood pressure. Check your blood pressure often. If it is high, see a doctor. High blood pressure is a reading of more than 140/85. If your blood pressure is normal, keep it that way. Exercising, eating less salt and fat, and keeping your weight down will help your blood pressure stay normal.

Salt/sodium can hide in many foods. One teaspoon of salt contains 2,000 mg of sodium. The following suggestions can help lower salt intakes:

• Eat fewer salty snacks such as potato chips, nuts, cheese and pretzels
• Read the "Nutrition Facts" panel on food labels to see how much sodium you are eating.
• Read the label. Look for the words, low-salt or reduced-sodium on products to replace those with high salt.
• Use fresh or frozen vegetables instead of high sodium canned.
• Avoid pickled products like sauerkraut, deli meats, sausages and canned fish.
• Use herbs and spices like garlic powder, thyme, oregano, and basil to flavor food and use less salt. Season meat with lemon juice, bay leaf, crushed red pepper and rosemary. Season chicken with sage, seasoned vinegar and ginger.
• Limit the use of high-salt soy sauce, meat tenderizers, seasoned salt, and Worcestershire. Look for salt-free herb blends for cooking.

Many people have learned to reduce salt in their diets without missing the salty taste. You can too. Cut back on salt slowly, allowing time for your tastebuds to adjust. Replace the salty taste with another flavor.

You may use unsalted butter, margarine or olive oil for this recipe. Spread on thick grilled bread slices or use to season raw, lightly grilled or steamed vegetables. Make small batches and be sure to refrigerate leftovers. Prepare at least a day in advance and use leftovers within 5 to 6 days.

2 sticks unsalted butter (1 cup olive oil)
1 tablespoon chopped fresh green sweet basil
1 tablespoon chopped fresh marjoram
1 tablespoon chopped fresh chives
1 tablespoon chopped fresh rosemary
1 teaspoon fresh lemon juice
1/2 teaspoon finely minced lemon zest

1.Wash herb leaves under cold running water. Drain slightly and pat dry.
2.Use kitchen shears to snip to fairly fine pieces.
3.Mix herbs with butter or oil.
4.May use a food processor, pulse briefly or the mixture will puree and turn green.
5.Make a day or two in advance so the flavors can blend. Store in refrigerator. Bring to room temperature to use.

Preventing Child Abuse

One of the greatest fears many parents have is that their child might be sexually molested or abused. Prevent Child Abuse America defines sexual abuse as inappropriately exposing or subjecting a child to sexual contact, activity or behavior for the benefit of the offender.

Experts estimate 1 in 4 girls and 1 in 6 boys will be sexually abused before reaching adulthood. Girls are the most common targets (65-75%), boys are (25-35%) of the cases. Sex offenders are most often adults or adolescents known to the child, not strangers. While parents cannot guarantee that bad things will never happen to their children, here are some strategies to help protect your child:

Prevention Tips:

• Know who your child is with and what they are doing. In over 80% of cases, abuse occurs when a child is alone with an adult or teen.
• Choose activities where children are not alone with an adult or teen.
• Monitor one-on-one time with a trusted adult or mentor. Abusers often work to win your confidence. Generally adults should interact with a child in a public-semi-public place. Any alone time should be planned and clearly explained. Observe a child's behavior and mood after such time and promptly scrutinize any change.
• Make it easy for your child to confide in you, especially if confused, embarrassed or asked by someone older to keep "secrets".
• Create opportunities for peer interaction. Children who are targeted are often isolated or lonely. Role play and problem-solve when your child is having difficulty with friendships.
• Talk in an age-appropriate way about acceptable sexual behavior. Use words that help your child discuss sexual issues comfortably with you. Tell them it is wrong for an adult or older child to behave in a sexual way with them, even those they know and trust. Show them the "bathing suit area" that others should not touch.

How would I know if it happened to my child?

Children who have been or are being abused may not directly talk about their experience. Physical signs can include pain, bleeding, itching, or swelling in the genital areas. Your knowledge of normal behavior and your instincts are very important. Extreme emotional and/or behavioral changes (i.e., sudden excessive clinginess, aggressiveness, withdrawal,) recurring nightmares, or fears of being alone with a particular person can be indicators of sexual abuse. While excessive or detailed sexual behavior can be a sign of abuse it is important to distinguish problematic behavior from that which is normal and age-appropriate.

If you suspect your child may have been abused, seek immediate help from a medical professional (i.e., pediatrician, mental health expert knowledgeable about sexual abuse.) Report suspicions to your child protective agency (in Illinois, 800-25-ABUSE). These experts can help you thoroughly investigate and deal with the situation. For additional help, try these resources:

• Uncle Willy's Tickles: A Child's Right to Say No, by Marcie Aboff, 2003
• The Right Touch: A Read-Aloud Story to Help Prevent Child Sexual Abuse, by Sandy Kleven, 1998.
• Your Body Belongs to You, by Cornelia Spelman, 2000.

For parents:

• Fact sheets and tips on sexual abuse available at: www.preventchildabuse.org/learn_more/research_dics/sexual_abuse.pdf or http://www.darkness2light.org
• Understanding Children's Sexual Behaviors, $2.50 at www.TeavJohn.com
• Helping Your Child Recover from Sexual Abuse, C. Adams & J. Fay, 1992

Here are some ideas to make the holiday baking experience fun and safe for everyone:

• Set a time when everyone is rested.
• Make sure everyone starts with clean hands.
• Let children help choose recipes–either family holiday favorites or something new to start a tradition.
• Gather all of the equipment and ingredients needed.
• Make sure the task for each child is appropriate for their age and skills. Counting measures of flour can get the smallest child involved.
• Have paper towels and cloths or sponges ready to wipe up spills. Clean a little as you go, to save a large clean-up job at the end.
• Supervise use of knives and oven carefully.
• When decorating cookies, have lots of supplies and let creativity and imagination go free.
• Be patient. Don't get upset if the end product isn't exactly like you might have made. Remember, the important thing is for the family to spend holiday time together.

Choose the Perfect Tree for the Holidays

Most tree farms open the day after Thanksgiving. Some farms allow you to tag your tree before the holiday. Think about purchasing a real tree this year from one of our local farms.

Why should you purchase a real tree? Trees remove dust and pollen from the air. An acre of trees provides for the daily oxygen requirements of 18 people. They also provide a habitat for wildlife. Recycled trees have been used to make sand and soil erosion barriers. Artificial trees may last for a few years in your home, but they will last for centuries in a landfill. Plus, what can beat walking into a room with a real tree and smelling that wonderful tree aroma.

So now that I have persuaded you to buy a real tree from a farm or a corner lot, here are a few hints on how to make that pursuit of the "perfect" tree an easy one.

Pick out a local tree farm to visit from the extensive listing of Illinois farms on the University of Illinois Extension website.

Do a little research on different tree types. For example, the Scotch pine has excellent needle retention with the needles hanging on for weeks even when they are dry, plus it keeps its aroma throughout the Season. The Illinois Christmas Tree Association also has an extensive listing of farms on its website.

Decide on where you will place the tree. Will it be seen from all sides or will some of it be up against a wall? Be sure you choose a spot away from heat sources, such as TVs, fireplaces, radiators and air ducts. Place the tree clear of doors.

Choose a tree that fits where it is to be displayed. For example if the tree is displayed in front of a large window, then all four sides should look as good as possible. If the tree is displayed against a wall, then a tree with three good sides would be okay. A tree with two good sides would work well in a corner. The more perfect a tree, the more expensive it is.

Measure the height and width of the space you have available in the room where the tree will be placed. There is nothing worse than bringing a tree indoors only to find it's too tall. Take a tape measure with you to measure your chosen tree and bring a cord to tie your tree to the car and a tarp to cover it to avoid exposure to drying winds.

If choosing a tree from a retail lot, remember that trees sold on retail lots in urban areas may have come from out of state and may have been exposed to drying winds in transit. They may have been cut weeks earlier. Buy trees early before the best trees have been sold. Ask the retailer whether his trees are delivered once at the beginning of the season or are they delivered at different times during the selling season.

Choose a fresh tree from the lot. A fresh tree will have a healthy green appearance with few brown needles. Needles should be flexible and not fall off if you run a branch through your hand. Raise the tree a few inches off the ground and drop it on the butt end. Very few green needles should drop off the tree. It is normal for a few inner brown needles to drop off.

Make sure the handle or base of the tree is straight and at least 6-8 inches long so it will fit easily into the stand.

If you decide to go to a cut-your-own farm, prepare for a day in the country. Wear comfortable shoes and old clothes. The "cutter downers" and the "loader uppers" should also have gloves. Don't forget the camera.

Go into the field and choose the tree that fits your predetermined needs. Check the trunk to be sure that it is straight. Keep in mind that pines will usually have, at least, some crook in their trunks. Also check that the tree has a sufficiently long handle to accommodate your stand.

Most farms will provide saws. After you cut down your tree, many farms will net the tree to make transporting it easier.

If you are not putting the tree up right away, store it in an unheated garage or some other area out of the wind and cold (freezing) temperatures. Make a fresh one inch cut on the butt end and place the tree in a bucket of warm water.

When you decide to bring the tree indoors, make another fresh one inch cut and place the tree in a sturdy stand that holds at least one gallon of water. Keep the tree watered.

Enjoy your real tree and the holiday season.

For other holiday related information from the University of Illinois Extension, check out the following websites:

The Poinsettia Pages http://www.urbanext.uiuc.edu/poinsettia/

Turkey for the Holidays http://www.urbanext.uiuc.edu/turkey/

. . .almonds are high in calcium? A 3/4 cup serving contains 282 mg calcium compared to 300 mg in an eight-ounce glass of skim milk. Adding almonds and other nuts to your diet is a good one. Remember. . .variety is the spice of life.

. . .the bran in brown rice helps to lower cholesterol and reduce blood pressure? When research subjects at Tufts University Medical Center in Boston consumed 20% of their total daily calories as rice bran oil, average LDL levels dipped 20%. White rice does not contain bran.

. . .you should not stretch cold muscles? Stretch before and after exercising, but don't stretch cold, tight muscles. Warm up first with five or six minutes of gentle exercise, such as jogging in place for 5 minutes or do 50 jumping jacks. When you've begun to perspire slightly or feel warm, it is safe to start stretching. Otherwise, you may cause microscopic tears in your muscles, which can be very painful.

When was the last time you and your spouse or partner went out on a date and had fun . . .and not with another couple or with the kids, just the two of you?

"Whether you have been together one year or 60 years, taking time for fun is crucial in a relationship," says Milly Kaiser, University of Illinois Extension family life educator. "It is a way to connect, achieve intimacy, and keep the relationship alive and exciting."

Most couples have a great deal of fun early in their relationship. But as time goes on, fun can go by the wayside.

"We often become so absorbed with work, caregiving responsibilities and managing daily life that we forget to make the relationship a high priority," says Kaiser.

Fun does play a vital role in creating and maintaining a healthy relationship. In the book, Fighting for Your Marriage, co-authors Howard Markman, Scott Stanley and Susan Blumberg reported a study that surveyed married couples on their satisfaction, commitment and communication in the relationship. Among all these aspects in a relationship, the amount of fun these couples had together emerged as the strongest factor in their overall marital happiness.

Here are a few dating pointers for couples:

• Make time for fun dates. If your lives are extremely busy, you need to be serious about scheduling and making these commitments a top priority.
• Brainstorm fun things to do together. Write down those ideas you agree upon and start scheduling time to do them.
• Protect fun from conflict. During your date, avoid discussions that deal with difficult issues in the relationship. Talk about conflicting issues at another time.

The bottom line is this: Don't take your partner for granted. Making time for your partner can be one of most rewarding things you do to nurture your relationship, says Kaiser. And if you have children, an example of a fun, healthy relationship can be the greatest gift you give them.

1. Have regularly scheduled routines. Everyone in the family needs a regular bedtime and getup time, not just the kids. It may take time to get used to this if you have not have a regular schedule. Plan meals at regularly scheduled times. Help everyone in your family "reset" their body clocks.
2. Slow down and give others a break.. If there are ten things on your "TO DO" list, cross off five. Reduce the pace in your life and let your body recuperate.
3. Lighten your social engagements. Make few outside commitments. Only go out one night a week. Say NO more often. Let someone else cook the holiday meal.
4. Postpone making changes in your home. Don't rearrange the furniture. Don't paint. Allow things to stay the same, until you can make changes peacefully.
5. Reduce the number of hours at work or school. Make it a policy not to routinely work more than forty hours a week. Take a day off. Leave early for a change.
6. Eat balanced meals. Keep your blood sugar steady. It's hard on our bodies to have sugar highs and lows. Avoid high sugar food. Eat plenty of fruits and vegetables along with whole grains.
7. Reduce the use of artificial 'Pick Me Ups." Using sugar, caffeine, tobacco and alcohol to relieve stress works great . . .for a short time. Continued use leads to health problems and can lead to family problems.
8. Enjoy exercise. Get your family moving at least three times a week for at least twenty minutes. Join the YMCA or YWCA and go swimming together. Take a family walk or a bike ride. Play basketball. When is the last time you went roller skating? Turn on the radio and have a dancing contest. Show the kids how to twist.
9. Learn More. Share jokes at dinner. Rent funny movies. Listen to comediennes on TV or on tape. Life is short. Lighten up and find good in the life you have been given.
10. Have more fun times together. Plan a trip somewhere you haven't been. Go fishing or bowling or try a concert. Try a new craft project, play a musical instrument, read a book. Spend less time worrying and more time relaxing and enjoying the people in your life.

Working out combined with healthy eating habits is the best way to control weight. Studies show that being overweight or obese is the leading cause of illnesses such as type II diabetes, high blood pressure, heart disease, and stroke. Being active helps control weight by using extra calories that would have been stored as fat. Also, people who are active tend to have more energy. Even just a little, regular exercise such as walking can have many health benefits that include:

• Lower blood pressure
• Higher HDL (good) blood cholesterol
• Stronger heart muscle
• Improved lung capacity
• Improved blood flow
• More positive about life
• Lower blood sugar
• Improved muscle strength
• Improved sense of well-being

How Do I Get Started?

One of the biggest problems most of us face when beginning an exercise program is . . . getting started! Before you start any exercise program, talk with your doctor, especially if you have not been active for many years. If you are diabetic or have high blood pressure, be sure to see your doctor before you begin or change an exercise routine. Once you decide to begin an exercise program, start slowly. Begin by doing something you enjoy. Exercise does not have to be hard or boring to be good for you. Anything that gets you up and moving around on a regular basis is always a good start. You can do the following:

• Take a short easy walk around the block.
• Park further away from stores when you shop and walk
• Walk up stairs
• Do some yard work
• Put on some music and dance
• Go swimming
• Exercise with a friend

How Much Should I Exercise?

Decide the type of exercise you will do. Then, plan how much time and how often you will do it. Some health experts say that we should do 60 minutes of vigorous activity three to four times a week. Plus, they say to do some strengthening and stretching activity twice a week. If you have been inactive for a while, you may want to begin by doing only ten minutes here and there during the day. Once you are in better shape, slowly increase your workout to 60 minutes a day. Remember start slow and easy, then increase the time and strength. You will become healthier without hurting your body.

Some Exercise Tips:

• Wait two hours after you eat before you work out.
• Always warm-up before you start.
• Cool-down after by doing some stretching.
• Wear loose-fitting, comfortable clothes
• Drink water before, during, and after a work out. This replaces the water lost as you sweat.
• Avoid sweet drinks, coffee, tea and soft drinks before you exercise
• Avoid outdoor activity in bad weather
• Don't over exert yourself.
• Check with a doctor right away if you have chest pain, or shortness of breath
• Any amount of exercise is better than none.

What Type of Exercise is Best?

You want to feel good about any activity you start to do. Find an activity that fits into your lifestyle. Any exercise you choose to do will improve your overall quality of life. Keep a record of your activities to check on your progress.

Make physical activity a part of your daily routine. Here are some other exercise ideas:

• Bicycle
• Use a treadmill or stationary bike
• Ice skate
• Roller Skate
• Row in place
• Tennis
• Brisk walk
• Jog
• Lift weights

Appreciate Yourself!

Regular exercise can help improve your self-image. It boosts your mood and gives you more self-confidence. Anything that gets you moving around for even a few minutes a day is a healthy start. The more you exercise, the easier it becomes, but you have to start somewhere. Remember:

• Start slowly
• Set goals
• Do something you enjoy
• Fit exercise into your daily routine
• Keep track of your progress
• Don't give up

Using a tree windbreak around a home can lower fuel consumption by 10 to 25 percent. Windbreaks reduce and shift air movement around the home, thus slowing heat loss from the walls of a house or building.

"Windbreaks can reduce wind velocity by approximately 50 percent," says Tony Kahtz with University of Illinois Extension. "How effective a windbreak is depends upon the type, rows and height of plants as well as the wind speeds."

Winter winds in the Midwest are typically from the north and northwest. So, windbreaks should be planted to block winds coming from those directions. If space permits, a windbreak should be planted approximately 50 feet from each corner of the area to be protected. For small areas, a row planted next to the outside of a house can also be effective by acting like a blanket. However, do not plant a windbreak on the south or southwest side of the residence since evergreens may block solar heating in the winter.

If you only have room for one row of plants, evergreens like pine (Pinus spp.), spruce (Picea spp.) or arborvitae (Thuja spp.) should be used. Pines and spruce perform best when allowed to grow naturally. Arbovitae can be pruned to form a hedge as they grow. Furthermore, if you have a small yard, the addition of just two or three trees sited in the right location can help block winds.

For extremely small areas where trees and shrubs will not fit, an evergreen vine such as English ivy (Hedera helix) can be used to climb a wall or structure. But clinging vines should not be used on wooden material because they retain moisture and speed up the decomposition of wood. Only use evergreen vines on the north side of a home to block winter winds.

The most effective windbreaks are made up of several layers of evergreen and deciduous trees. An example would be a row of evergreen trees placed behind small flowering trees and shrubs. Rows should be planted at least 15 feet apart. In addition, the windbreaks that are most effective are typically planted in "U" or "L" shapes.

There are four key points to remember when planting a windbreak:

1.If more than one row is planted, stagger the plants.

2.Plants that branch to ground level are the most effective.

3.The broader the planting the more effective it is.

4.Some wind penetration is necessary; otherwise, a partial vacuum may be created on the protected side, reducing its effectiveness.

Windbreaks are essentially an investment in the future. It may take years before the plants are fully mature. However, they can still provide some protection until then.

Other potential benefits of windbreaks are that they can provide cooling effects during the summer, provide a natural habitat for wildlife, and act as a privacy screen.

Fruitcakes are a holiday treat that people either love or love to hate. . . There doesn't seem to be any in-between. For those who enjoy this holiday tradition, there are many recipes out there if you want to make your own. Interestingly, those who make this spiced cake use the same recipe year after year–just because that cake suits their taste buds.

When researching fruitcake, it's suggested the origin is English; but there seemed to be some doubt. What sources did agree on are the characteristics. Fruitcake is traditionally a heavy spiced cake that includes lots of dried and/or candied fruits and nuts. In fact, there is not much batter in the recipe, just enough to hold the fruit and nuts together.

Often fruitcakes include some "spirits", either in soaking the fruit before baking or added to the batter. Some also wrap their fruitcakes in cheesecloth soaked with brandy and/or wine for a little more flavor. Fruitcake seems to improve with age, and this helps to bring out flavors.

Recipes for fruitcakes include light or white fruitcake, dark, golden and so on. Often the dark fruitcake has molasses added.

Baking time for fruitcakes is in a lower-than-normal temperature. Many recipes found were at 275-300 F. With this lower temperature comes a longer baking time; 2-3 hours is common. Because of the longer time, it was recommended that a shiny or glass pan be used rather than a dark pan in order to reduce chances of getting the edges too dark.

Pans are usually lined with wax or parchment paper to make removal from the pans easier. Trust me, you can't ignore this step. The only way I got one cake out was to take it out in pieces–it broke my heart!

The recipe shared is over 30 years old. At least that's how long I've had it. In taste testing a few years ago with my co-workers, most who don't like traditional fruitcake had to admit it was good. It won hands-down over another "nontraditional" cake made with apples, grapes and another no-bake fruitcake made with graham crackers, marshmallows, nuts and dried candied fruits.

Notice the cake is flavored with orange juice rather than brandy or a wine. It is best to store it like most fruitcakes–in a cool place, like the refrigerator. Be sure it is well wrapped with plastic wrap, then placed in an airtight container.

Orange Slice "Fruit" Cake

3-1/2 cups all-purpose flour
1/2 teaspoon salt
1 lb. Cut-up orange slices
8 ounces chopped dates
2 cups chopped pecans or walnuts
1-1/4 cups flaked coconut
1 cup butter or margarine
2 cups sugar
4 eggs
1 teaspoon soda
1/2 cup buttermilk
1 cup orange juice
2 cups sifted powdered sugar

Sift together flour and salt. Set aside. Combine orange slices, dates, nuts and coconut in large bowl. Add 1/2 cup of flour/salt mixture to dried fruit mixture. Stir well to coat with flour. In a large bowl, mix butter until light and fluffy. Gradually add sugar while beating, to cream well. Pour into large tube pan that has been greased and floured. Bake at 350°F for 1 hour and 45 minutes. Remove from oven. Combine orange juice and sifted powdered sugar, mix well ad pour over hot cake. Allow to cool. Cover and let stand in refrigerator overnight before removing from pan. You may make 5 smaller loaves if desired. Reduce cooking time to 1 to 1-1/4 hours; test to be sure it is done.

Makes 1 large or 5 small loaves to yield 50 servings.

Nutrient Analysis Per Serving: 207 calories, 2 grams protein, 32 grams carbohydrates, 1 gram fiber, 8 grams fat, 22 milligrams cholesterol, 98 milligrams sodium.

Exchanges–2 starch/carbohydrates, 1-1/2 fat.

For many years, health professionals have recommended Americans eat less fat, sugar, and salt, but increase fiber. According to Jananne Finck, Nutrition & Wellness Educator, University of Illinois Extension, Springfield Center, MyPyramid and Dietary Guidelines from the U.S. Department of Agriculture reflects this advice.

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

• Eat fewer foods that are high in fat, sugar and salt. Save foods like candy, pastry, snack chips, cake and cookies for special occasions.
• Choose whole grain breads and cereals more often than highly processed cereals and breads.
• Take smaller portions of food.
• To increase amounts of fiber, modify recipes to decrease the amount of fat, sugar, and salt. It is recommended the average American consume 14 milligrams of fiber for each 1000 calories.
• Use more fresh fruits and vegetables in planning meals and snacks.

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

For more information on MyPyramid, contact your local University of Illinois Extension office or visit the USDA website at: http://www.mypyramid.gov

Children spend about 1,000 hours per year in school. So, helping children enjoy learning and being successful in school is an important goal for parents, other family members, and schools. It takes two major institutions, the home and the school, working together to successfully educate the child. Helping Children Succeed in School is a program written by University of Illinois Extension educators that gives successful strategies for parents and caregivers to help their children succeed in school.

Students, family members, and teachers are all necessary links in a positive learning experience. Even the most caring and competent teacher needs support from parents and family members who will encourage children and teach them to value education. Parents and other family members are the most important teachers of their children. By nature, children are curious and want to learn. A parent's attitudes and values about education are easily transferred to children by their actions and words. To ensure success in school, children need their parent's support for school and non-school activities. This program offers ways to:

• Learn practical steps to help children be successful in school,
• Gain skills to communicate effectively with their child's teacher and school personnel
• Help children gain skills for optimum learning
• Identify resources to gather more information related to school success

Studies indicate that children whose parents and/or family members share in their formal education tend to do better in school. Their involvement may be more difficult based on challenges that they face such as lack of time, knowledge of ways to be involved, and poor communication between school and home. An activity on how to value education assists parents in experiencing the art of good communication. This helps them understand the other person's viewpoints, values, dreams, and interests. They learn to recognize the basic learning styles of themselves and their child in order to work effectively with them. A guide to general study habits provides information on how to encourage and the materials necessary for successful studying. Test taking skills, communication are covered to contribute to the success of the child, parent, school relationship.

Children need and want their families to be involved in their lives. Looking to the future, employers will want employees who are willing to take on responsibility, learn new skills, and effectively communicate with their co-workers. Helping our children be successful in school today can improve their success in the world of work.

"During early childhood, developing trust provides a foundation for parents and children," states Patti Faughn, University of Illinois Extension family life educator, Springfield Center. Dr. Stanley Greenspan shares five principles for parents to guide their children's emotional development in his book, Playground Politics.

1.Structure a daily time of "floor time." This just means set aside a time when you get down on the floor with your child and be involved in his play. Let the child take the lead in playing something he is interested in–whether it is playing cars, building roads or taking care of a baby doll. It is important to let the child lead while you play along.

2.Establish a time for problem-solving. This may include a discussion about a relationship with a sibling or friend, a disagreement with someone or a talk about having a happy or grumpy attitude. The point is to help a child learn about interactions with others and solve challenges through choices we make.

3.Take time to see problems the child is facing from his point pf view. It isn't always easy to identify and empathize with the child's point of view, especially when we don't agree with it. A child who refuses to eat his peas can be challenging until we stop to consider how we would feel if someone forced us to eat something we did not like. Children usually have reasons for what they do or think. When we take the time to listen, we may find we can understand why it is important to the child; and we may even be able to accept it or be able to help the child understand why it is still important to learn to like at least some vegetables. It often helps us to be patient with the child as they are learning how to handle strong emotions and say "no" in socially acceptable ways.

4.Break a challenge into small pieces. When teaching chores, how to play a game or how to learn something new, it is important to be patient and guide a child through each specific step. For instance, instead of saying "dust the furniture," show a child how dusting involves taking each item off the furniture first, then spraying the furniture, wiping it dry and rubbing each item before placing it back on top of the furniture. A child who has been shown each step you expect will be more confident in doing a chore and in knowing how to please you.

5.Set limits. Limits give children guidance in what they can and can't do, and they give children security. Children feel safe and secure when they know what is allowed and not allowed and when they know that you also practice the rules that you make.

These five principles can guide parents and others to create supportive relationships and patterns of interaction that strengthen a child's emotional development and abilities.