Summer's Here!

Summer is finally arriving, schools are dismissing, and your families are ready to enjoy the fun times. However, these fun times also must come with safety precautions. You can help protect your family from illness and/or injury by remembering a few simple precautions:

·Picnics–Food must be kept at the correct temperatures. Nothing should be left out over two hours. Keep cold foods cold, hot foods hot.

·Grilling–Be sure to use a meat thermometer to ensure that meat is cooked to the correct temperature. Also, if using charcoal grills, dispose of hot coals and ashes safely so no one will step on them.

·Water Safety–Even if your teenager has completed a boat safety training course, he should still have an adult present. Don't swim alone–use the buddy system so you have someone to assist if a problem should develop.

·Fourth of July–This is such a traditional holiday that everyone anticipates so much. Protect the children from fireworks–even sparklers can cause damage if the burned out ones are tossed on the ground. Keep a coffee can of sand for them to stick the burned out wires into. Also, the popular "poppers" can cause scorches if they hit clothing and could possibly burn a child if thrown at bare skin.

·Parks–Many families will be hitting the parks for family reunions and picnics. Keep a close eye on your children so they cannot become a target for child predators.

·Traveling–Remember how high the temperature rises in a parked car, especially on excessively hot days. NEVER leave a child or pet in this dangerous situation, even for a "few minutes".

·Seatbelts and car seats–Make sure your children are properly secured in their car seats. Set a good example for them by always fastening your own seatbelt before starting the car.

Have a very happy, safe and healthy summer.

Teresa Adams

Health Promotion Coordinator

lost nutrients eventually depletes your garden soil. By building a compost heap, you can recycle plant wastes into nutrient-rich humus to spread on your garden.

Composted organic matter helps sandy soils hold moisture and improves aeration and drainage in heavy soils.

Generally the minimum size for a compost pile is between 3 and 4 square feet. Piles smaller than this have too much outside area and too small a center, where the decomposing takes place. The optimum size for a compost heap is 5 feet high with a 7 foot square base. Larger piles may smell bad because of poor air circulation.

You can enclose compost piles with wire fence, cinder blocks or scrap lumber. Wrap wire into a cylindrical shape or build a three sided enclosure by stacking bricks, leaving openings between each brick. It needn't be an elaborate structure, but air circulation is important.

You probably have an abundance of good composting materials available: grass, weeds, small twigs, vegetable scraps, eggshells, corn stalks, leaves, newspapers and plant refuse. Large items, such as newspapers, should be shredded to aid decomposition.

Don't add meat, grease or bone scraps because they attract rodents. Also, don't compost any diseased or herbicide-sprayed plant material.

Start your heap with a layer of large materials such as corn stalks or twigs, to aid air circulation at the base. Then put down a 6-inch layer of grass clippings, weeds or other organic matter. Moisten but do not soak the organic matter.

Next, add an inch of soil that contains tiny decomposer organisms that are essential for a properly functioning compost heap. Add an inch of soil after each layer or organic matter.

The soil microorganisms need nitrogen to work effectively. So, to each organic layer, add a thick layer of high nitrogen material such as manure, leguminous plants or 10-10-10 fertilizer and a sprinkle of lime. Lightly pat each layer in place and moisten.

Turn your compost heap about every four weeks so that all sections of the heap will have a turn in the center where decomposition takes place.

As your layering begins to go awry, as it often does, turn the pile after every substantial addition. An active compost pile will heat up to 140-160 degrees at its center. The heat kills many weed seeds and disease organisms.

Side-by-side bins make turning the pile much easier. If you are willing to go to the extra work of tossing the pile every other day, you can substantially speed decomposition and have usable compost within a month.

The pile sinks as your trash turns into a rich, crumbly material. Use compost when it's fresh; nitrogen leaches from it over time.

If you begin a compost pile, now, you can add it to your garden this fall.

University of Illinois Extension

Strawberries are a versatile fruit that blends well with other fruit. Some like strawberries and rhubarb, while others like strawberries and bananas. But, if you would like a different combination with strawberries, try kiwi. They are a colorful blend and a tasty flavor blend. For preserving strawberries and kiwi, I recommend the following jam.

The recipe given is from the National Center for Home Food Preservation and one made two years ago at a jellied products program. A different twist results by adding crystallized ginger. We were pleased with the results and recommend serving over whole wheat toast.

For more information on home food preservation, visit the National Center for Home Food Preservation at:

http://www.uga.edu.nchfp/

Strawberry Kiwi Jam

3 cups crushed strawberries

3 kiwi, peeled and diced

1 tablespoon bottled lemon juice

1 tablespoon minced crystallized ginger

1 package powdered pectin

5 cups sugar

Combine strawberries, kiwi, lemon juice, ginger and pectin in a large saucepot. Bring quickly to a boil, stirring frequently. Add sugar, stirring until dissolved. Return to a rolling boil. Boil hard 1 minute, stirring constantly. Remove from heat. Skim foam if necessary. Ladle hot jam into hot jar, leaving 1/4 inch headspace. Wipe jar rims and adjust lids. Process 10 minutes in a Boiling Water Bath.

Yield: about 6 half-pint jars.

Nutrient Analysis per Tablespoon: 51 calories, trace of fat, trace of protein, 13 grams of carbohydrate, 0 milligrams cholesterol, trace of sodium.

Source: Jananne Fionck

Nutrition and Wellness Educator

University of Illinois Extension

Growing up in any family can be challenging at times, but there are often special problems and challenges for families in which one or both parents have a mental illness. Children in these families often have to deal with instability or unpredictability. Often there is confusion in family roles and children have to take over many of the adult responsibilities, such as taking care of younger brothers and sisters or managing household duties normally managed by adults. They may even have the responsibility of taking care of the emotional or physical needs of their parents.

Children in these situations do not always receive the parental care and nurturing they need. Often they feel ashamed to talk about their situation with others and consequently may withdraw from relatives or friends who could help them or support them. Often unable to articulate their needs, even to themselves, these children frequently feel isolated and alone.

Children of mentally ill parents may also experience added difficulties as adults. These may include:

Relationship difficulties:

·Difficulty in initiating relationships and experiencing feelings of isolation

·Difficulty in romantic relationships

·Difficulty in maintaining friendships

·Difficulty with trusting self and others

·Difficulty balancing level of intimacy (excessive dependence or excessive avoidance)

·Difficulty balancing taking care of self and taking care of others.

Emotional difficulties:

·Guilt, resentment

·Shame, embarrassment

·Depression

·Fear of inheriting parent's mental illness

·Fear of discovery by partner, friends

·Inability to express anger constructively, angry outbursts or repressed anger

·Confusion about one's own identity

·Negative outlook on life

·Inability to deal with life unless it is chaotic or in crisis

·Overly responsible or irresponsible in many areas of life such as commitments, money, alcohol, relationships, etc.

·Self defeating thoughts, attitudes, and behaviors such as "I don't matter; I'm not worth much; It's no use trying."

·Self defeating themes involving a tendency to equate worth as a person, such as: "Maybe I can matter if I can excel at something, be perfect in school, my job, my relationships. But, if I fail, I'm worthless and it's terrible.

If you are experiencing any of these difficulties you are not alone. It is helpful to recognize that these problematic feelings and behaviors helped you to cope and survive the most vulnerable years of childhood. Your recognition that they limit your life choices as an adult is the beginning of your search for more rewarding and functional ways of relating.

How You Can Help Yourself:

1.Acknowledge that you have a parent with a mental illness and acknowledge the effects this has had on you.

·Acknowledge previously inadmissible feelings such as anger, shame, guilt, etc.

·Grieve the parental support you never received

·Remember that you are not responsible for causing your parent's problems or for fixing his/her condition.

2.Develop new ways of taking care of yourself.

·Recognize your own legitimate needs and begin taking care of them

·Recognize the stressors in your life, and learn ways of managing them.

·Replace negative thoughts with more positive statements: "I am a worthwhile person. This truth does not depend on my successes or failures. My life has ups and downs, but my worth does not change."

3.Develop new ways of relating to others.

·Recognize old unhealthy family patterns of communicating, and practice new ways of relating to parents and other family members.

·Recognize the difficulties you have with relationships, and learn new ways of relating to others.

·Appreciate and enjoy stability in your relationships, recognizing that relationships don't have to be defined by crisis or dependency.

4.Explore other resources

Educate Yourself About Your Parent's Illness

This can help you understand what your parent is facing and what has caused problems for your family. It can also aid in relieving your feelings of guilt, resentment, embarrassment, and shame.

Consider Seeing a Mental Health Professional

A counselor can help you understand how your parent's illness impacts your life. Also, a counselor can help you learn healthier ways of relating to others and caring for your own needs.

Join a Support Group

A support group that addresses your specific situation can help reduce feelings of isolation. Seeking such support can be especially helpful when family members are either uncomfortable with or refuse to acknowledge the problem.

Counseling Center Resources

In addition to group and individual counseling, the Counseling Center also provides information about and referral to other campus and community resources. Support groups for children of parents with mental illness are also available through the Counseling Center. For more information or to schedule an appointment, call the Counseling Center at 333-3704. Appointments are strictly confidential.

The Counseling Center has several other self-help brochures that may be particularly helpful: Adult Children of Alcoholics; Your Parent's Divorce; and Understanding Depression.

For more information, contact the Counseling Center at the University of Illinois, 217/333-3704.

University of Illinois Extension

Separation Anxiety: A Destructive

Mental Illness

Ever wonder what your dog does when you're not at home? Perhaps he is taking a nap on your bed (and drooling on your pillow), chewing on your favorite pair of shoes, or terrorizing the cat. But people whose dogs suffer from separation anxiety are lucky if their house is still standing when they return home!

"Separation anxiety is a form of mental illness affecting dogs. The second their owners leave, they become extremely upset and anxious. Then they become frantic. At this point the dog is not in control of its behavior," explains Dr. Rhonda Schulman, a veterinarian at the University of Illinois Teaching Hospital in Urbana.

Separation anxiety is a panic disorder likely caused by overstimulation of the parts of the brain that regulate fear and stress, but the term is often misapplied. Like Attention Deficit Disorder in children, separation anxiety has become a trendy diagnosis. Not every dog that mis– behaves when the owners are away has separation anxiety.

Dogs are pack animals and are happiest around their "pack." They are extremely social critters that form strong bonds with their owners. Most dogs do not like it when people leave and will exhibit mild forms of the behaviors associated with separation anxiety. A typical dog left alone may chew shoes out of boredom, but dogs with separation anxiety will chew the refrigerator!

The three main signs of separation anxiety are destruction, vocalization, and elimination. These dogs will bark and howl the entire time the owner is gone. The destruction these dogs do is astounding.

"There are several hallmarks of separation anxiety. The first is the mass destruction that ensues when the dog is left alone. The dogs literally destroy the house, chewing through walls, doors, and even into the refrigerator! Exit points to the house are targets, perhaps because dogs think they can get outside to find their owners. Another distinction is that this extreme destruction occurs within the first 15 minutes after the owner leaves," says Dr. Schulman.

Separation anxiety is not a problem commonly seen in puppies. It is seen in dogs that have been through trauma. Pound dogs have had the worst happen to them: their owners did leave and never came back. Now they are afraid it will happen again. Another example of a scary situation that may trigger separation anxiety is if the dog is present during a burglary. Separation anxiety s generally the result of a traumatic experience.

"Unfortunately separation anxiety is self-perpetuating. These dogs keep getting more and more upset each time the owners leave. Having another pet does not help these dogs, as it is not boredom that is causing the behavior. These dogs are extremely attached to their owners and are very people-oriented. They are often wonderful pets otherwise," states Dr. Schulman.

There is no quick fix for this problem. Anti-depressant and anxiety drugs are not enough to conquer separation anxiety. Medication needs to be used in addition to desensitization therapy. Desensitization therapy involves having the dog sit and stay as the owner gradually steps away. Eventually the owner will step out of the room as the dog stays and learns that the owner will return. The goal is to take the "scary" factor out of the owner's departure. This is time-consuming work and takes dedication. Many veterinarians may refer owners to a behaviorist.

Crate training these dogs is helpful. It at least provides these dogs a safer place where they can't destroy things or harm themselves. Crate training is highly recommended for dogs that are eating socks out of boredom as well!

For more information about separation anxiety or if you are worried your dog has separation anxiety, contact your local veterinarian.

University of Illinois Extension

Fruit is a good source of fiber. New recommendations from USDA suggest a healthy adult should have about 14 grams of fiber for every 1000 calories consumed each day.

Some ways to enjoy fruit all day long include adding fruit to ready-to-eat or hot cereal or topping pancakes with fruit for starting the day with a good breakfast. For lunch or dinner, top lettuce and spinach salads with fruit or serve fruit for dessert. For snacks, keep fresh fruit and dried fruit handy or make a quick fruit smoothie with fresh or frozen fruit. Remember, smoothies can be made ahead and frozen to enjoy later. A quick and easy smoothie recipe is given below.

For more information on the new MyPyramid, visit the website at

www.mypyramid.gov

Favorite Fruit Smoothie

1 cup orange juice

1 banana

1 cup frozen fruit, unsweetened (i.e., strawberries, peaches, mixed fruit)

Mix together in blender and serve immediately. Makes 2 servings.

Nutrient Analysis Per Serving (2 servings using strawberries): 149 calories, 1 gram protein, 38 grams carbohydrates, 3 grams fiber, 1/2 gram fat, 9 cholesterol, 19 milligrams sodium. Exchanges: 2-1/2 fruit.

University of Illinois Extension

As summer approaches, we will turn our eyes to the skies, as thunderstorms become a concern. Lightning reportedly kills an average of 67 people each year in the United States.

There are several considerations for protection from a lightning strike:

·When you see lightning, count the time until you hear thunder. If that time is 30 seconds or less, the thunderstorm is within 6 miles of you and is dangerous. Seek shelter immediately.

·Do not stand under or next to a tree. If you cannot get to an indoor location, crouch in the open, keeping twice as far from a tree as it is tall.

·If there is a group of people outdoors, keep several yards distance from each other. Unless well grounded, open pavilions or other small shelters will not provide adequate protection.

·Lightning can enter a building through a direct strike, through wires or pipes that extend outside the structure, or through electrical, phone, plumbing, and radio/television antennas. If you are outdoors, avoid contact with corded phones or contact with electrical equipment. Also, avoid contact with plumbing, and do not lie or lean on concrete floors and walls. Stay away from windows and doors, and stay off of porches.

·Typical surge protectors will not protect equipment from a strike. During a storm, appliances and electronic equipment, including antenna connections, should be unplugged to the extent possible.

If someone is struck by lightning, call 911 or other emergency services. Check the victims breathing and pulse, then begin CPR if necessary and you are trained to do so.

Where lightning entered and left the body, burns may be present. In addition, other problems such as broken bones, loss of hearing or eyesight, and other nervous system damage may be present. After being struck, the victim does not carry any residual charge, so a rescue person should not be afraid of being shocked.

For more information on lightning and lightning safety, go to the NOAA lightning web site at:

http://www.lightningsafety.noaa.gov/overview.htm

University of Illinois Extension

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

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

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

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

The method of freezing is determined by personal preference. A sugar or syrup pack is recommended to maintain the texture and flavor of the fruit, but for those watching their sugar intake, sugar can be left out or artificial sweeteners can be substituted.

For a whole berry sugar pack, add 3/4 sup sugar to 1 quart (1-1/3 pounds) strawberries and mix thoroughly. Stir until most of the sugar is dissolved or let stand for 15 minutes. Put into containers, leaving 1/2 inch headspace. Seal, label and freeze.

If whole berries in a syrup pack are preferred, put berries into containers and cover with cold syrup, leaving 1/2 to 1-1/2 inch headspace.

To make medium syrup (30%), dissolve 1-3/4 cups sugar in 4 cups lukewarm water, mixing until the solution is clear. Chill syrup before using. Yield is about 5 cups of syrup.

For unsweetened packs, the dry pack is good. Simply pack the fruit into a container, seal, label and freeze.

A tray pack is an alternative that makes the fruit easier to remove from the container. This is the method I usually use. Simply spread a single layer of prepared berries on shallow trays and freeze. After a couple of hours, when the fruit is frozen, promptly package, label and return to the freezer. The fruit pieces remain loose and can be poured from the containers and the package re-closed. The fruit pieces remain loose and can be poured from the containers and the package re-closed. Te sure to package the fruit as soon as it is frozen to prevent freezer burn.

In addition to dry pack, unsweetened fruit can be packed in water, unsweetened juice or pectin syrup. The pectin syrup is often used for fruits such as strawberries, that retain texture better than if frozen in water or juice.

To prepare pectin syrup, combine 1 package powdered pectin and 1 cup water in saucepan. Heat to boiling and boil 1 minute. Remove from heat and add 1-3/4 cups water. Cool. Makes about 3 cups of moderately thick syrup. Use a small amount of pectin syrup to glaze the surface area of the fruit.

Sugar substitutes may be used in any of the unsweetened pack. But remember, while artificial sweetness gives a sweet flavor, they do not furnish the beneficial effects of sugar, such as color protection and thickness of syrup. Follow the directions on the container to determine the amount of sweetener needed.

Source–Jananne finck

Nutrition & Wellness Educator

University of Illinois Extension

Our mothers always told us, "Wash your hands!" Turns out that mother was right.

According to the Centers for Disease Control and Prevention, the single most important thing we can do to keep from getting sick and spreading illness is to wash our hands.

"The problem is that we just don't do it," says Carol Schlitt, nutrition and wellness educator with the University of Illinois Extension. According to one study of middle school and high school students, only 58 percent of girls and 48 percent of boys wash their hands after using the bathroom. And of those who did wash, only 33 percent of the girls and 8 percent of the boys used soap!

There are lots of reasons why kids in schools don't wash their hands:

·Sinks don't work

·No soap or paper towels

·No time in the school day to wash before meals

·Vandalism in the washrooms.

Washing hands does make a big difference. One study done in an elementary school in Tacoma, Washington, showed that children who washed their hands four times a day had 57 percent fewer absences from school than children who did not wash their hands in the same school.

"Schools need to make time for students to wash their hands throughout the day–but especially before eating and after using the restroom. It will help keep the kids in school," says Schlitt.

Parents can reinforce the message by reminding children to wash their hands at home. Help children understand that a quick pass under cold running water isn't enough. We need to wash our hands with soap and warm water for 20 seconds–long enough to sing the Happy Birthday song twice or Row, Row, Row Your Boat three times.

University of Illinois Extension

How can I help my young child learn to respect others? Are there things I can do to promote caring and compassion? Does pointing out how our actions may affect another child's feelings make a difference? Is it really that important?

Pre-school age is a time of learning by imitation. Children watch us to learn what is acceptable and unacceptable behavior. Although peers and TV can impact our children, parents are believed to have the most lasting effect. Modeling the behaviors that are important to you, reinforcing positive traits, and explaining why these qualities are important are a few ways to build character traits that can last throughout life.

U of I Extension has produced a series of six "Nibbles: Ideas for Families" fact sheets which answer many questions parents have about raising children of good character. Topics include:

·Being Fair

·Learning Respect

·Learning to Care

·Little Citizens: Learning Citizenship

·Raising Responsible Kids

·Teaching Children Trustworthiness.

If you are interested in receiving this free series of sheets, contact the Macon County Extension Office, 877-6042.

University of Illinois Extension

Watermelon–People have loved watermelon throughout the world for centuries. Egyptians grew watermelons more than 5,000 years ago, decorating wall paintings with watermelon. European colonists and African slaves are credited with bringing watermelon to North America.

Today Americans consume about 3 billion pounds of watermelon annually. Though available year-round, July and August is the peak season for locally grown melons.

Nutritious? Yes. Though 92% water, a 2/3 cup serving contains substantial vitamin C and some potassium for less than 40 calories.

University of Illinois Extension

There isn't anything as tasty as picking fresh fruit from your backyard garden on a summer day. But with the average home lot filled with shrubs, trees, a lawn and flowerbeds, where can you possible find space for a fruit planting?

If space is a problem, why not integrate small fruits into your landscape plan. Several of the small fruits lend themselves nicely to landscape use.

Of all the small fruits, strawberries are the best landscape subjects. They have shining green leaves throughout the growing season, attractive white flowers, red berries, and they add a little fall color.

Strawberries are easily tucked into a corner of the flowerbed or shrub border, used as ground cover, or as edging for flower border or walk. They may also be grown for specimen value in pyramids or barrels, or even grown singly in pots to be placed in selected garden spots.

Next in preference are blueberries. They are one of the most attractive shrubs available when properly placed and cared for. The blueberry plant has dainty white blossom clusters in the spring, beautiful glossy green foliage all summer and attractive blue fruit. The foliage also has splendid fall coloration. After the leaves fall, the graceful lines of the bright green or reddish branches provide color interest that lasts throughout the winter.

Blueberry plants grow quickly to maximum size and, if properly maintained, remain about the same size and shape for years. They rarely outgrow their original location and function. Furnish about the same acid soil and growing conditions as for rhododendrons and azaleas and you can grow blueberries in shrub borders, as specimens, in corner plantings or with other shrub groupings.

Grapes are excellent home garden fruits that easily fit into the landscape. The vines grow rapidly to produce an abundance of attractive dense foliage and fruit that may vary from green to red to dark purple, depending upon variety and season.

The shredding bark on an old trunk and the bright tan color of previous season's canes also add winter interest.

Grapes can cover an unsightly fence or screen an undesirable view on a standard arbor. You can put grapes on a semi-arbor against an expanse of blank wall, or on a standard trellis as a natural fence or boundary planting.

Raspberries are more difficult to fit into the average landscape plan. The thorns on many varieties and the suckering (spreading) habit of some species make confinement in the original location difficult.

Home gardeners who enjoy the raspberries will find they can make attractive summer hedges or screens when trained along a fence. You may also support them by a trellis or a single post in a group of plants.

Currants and gooseberries are fine landscape subjects but are rarely planted in Illinois. They deserve the attention of home gardeners who enjoy their fruits because home production is now practically the only way to obtain them. The bushes do not spread beyond their allocated space–growing three to four feet high and about as wide. They have small, attractive leaves, providing a variation in texture in the home landscape, and make excellent conversation pieces when heavily laden with their yellow or red fruit.

Elderberries, serviceberries, and highbush cranberries are other small fruits of dual purpose that deserve consideration as landscape subjects.

University of Illinois Extension

Are you getting "sticker shock" every time you go to the gas station? When gas prices are high, drivers often look for ways to stretch their fuel dollars.

"One of the easiest things you can do is slow down," says Lois Smith, consumer and family economics educator with the University of Illinois Extension. "When you drive at high speeds, you're using more gas. Stay within the speed limit–it's not only safer, but also more fuel efficient.

Smith says that using cruise control and avoiding abrupt starts and stops can also conserve fuel. When the weather isn't too hot, consider using the vehicle's air vents for circulation rather than running the air conditioner.

Here are some more tips from the Federal Trade Commission and American Automobile Association:

·Choose the right octane gas for your car. Check the owner's manual to find out what octane your engine needs. Octane ratings measure gasoline's ability to resist engine knock. The AAA says that only about 6 percent of cars sold in the U.S. need premium gas. Resist the urge to buy higher octane gas for "premium" performance.

·Avoid topping off the gas tank. In warm weather, fuel expansion can cause an overflow.

·Keep tires inflated to the proper level. Properly inflated tires provide less road resistance and can improve fuel efficiency. Check your owner's manual for appropriate inflation levels.

·Keep up with engine maintenance. Make sure that you change the spark plugs and filters according to the manufacturer's recommendations.

·Avoid packing things on top of the car. A loaded roof rack or carrier creates wind resistance and can decrease fuel economy by 5 percent. It's better to place items inside the car or trunk.

·Lighten your load. An extra 100 pounds in the trunk reduces a typical car's fuel economy by 1 to 2 percent.

University of Illinois Extension

Spring on the farm was a beautiful season with planting of crops the main order of business. We even started ordering seeds for the garden, too, which we all got to help plant. The philosophy was, if you eat, you help plant it...and being the oldest daughter, I got to help cook and prepare it too.

In our area, the first vegetable to come up was usually rhubarb, states Jananne Finck, University of Illinois Extension Educator, nutrition and wellness. While it is considered a vegetable, for purposes of home food preservation and preparation, rhubarb is handled like a fruit. It has a pH value below 4.5, which is considered a "high acid" food when canning.

While not a fan of rhubarb, I ate it because Grandma combined it with homegrown strawberries from their garden. Often they combine the two to make tasty pies, breads and preserves.

When picking or buying rhubarb, select crisp, tender, deep red stalks. For best quality, pick rhubarb early in the spring. Storage time of fresh rhubarb is about one month in the refrigerator and storing in the crisper compartment is recommended.

Rhubarb Cobbler

3 cups rhubarb

2 cups sugar

1 T butter or margarine

1 egg

1/2 cup shortening

1 cup flower

1/2 cup milk

1 tsp baking powder

Cut rhubarb into small pieces and place in 7x12" pan. Cover with 1 cup sugar and dog with 1 T butter or margarine. Cream shortening and 1 cup sugar, add egg and mix well. Combine flour and baking powder and add alternately with milk to batter. Stir to mix all ingredients. Pour over rhubarb and back 50-55 minutes at 350 degrees F. Makes 10 servings.

Nutrient Analysis per Serving: 3 grams protein, 52 grams carbohydrate, 12 grams fat, 25 milligrams cholesterol, 49 milligrams sodium.

Exchanges–3 breads, 2 1/2 fats

University of Illinois Extension

Mushrooms have been valued as food and medicine for thousands of years. Still some are highly poisonous, and you have to be an expert to harvest them in the wild. Like garlic and onions, mushrooms don't offer a lot in the way of vitamins and minerals, but they add flavor and interest to other foods, and they come in a wide variety.

White mushrooms are plentiful, fresh and canned. You will also often see the huge, delicious, brown portobellos (sometimes available in smaller sizes), as well as shitake, cremini, oyster mushrooms and others. Dried mushrooms are delicious, too–far more flavorful than their fresh counterparts. It takes a few minutes to reconstitute them, usually by steeping them in hot water, but they are worth the trouble.

Always gently wash fresh mushrooms. Wipe them with a damp cloth or soft brush to remove dirt, grit, or rinse them quickly under cold running water and dry on paper towels. You needn't peel mushrooms, though you may want to trim away the stem end, especially the woody root of the portobello. Slice with a sharp knife or cook whole.

Here are a few ways to cook mushrooms:

·Sauté them in olive or walnut oil. Add herbs of your choice. After a minute or two, the mushrooms will "give" up their juices. Add a little broth, and serve as a side dish.

·Microwave mushrooms and add them to other foods.

·Toss them with a little oil in a shallow pan and roast in a hot oven about 15 minutes, depending on their size.

·Grill or broil them after brushing with oil.

·For a "meaty" sandwich, cook a big portobello whole and serve it with sliced tomato and mustard between two slices of whole-wheat bread.

University of Illinois Extension

O.K., now that you have paid a small fortune for that cup of specialty coffee, do you know what you are getting? Most people do not. Cappuccino, Mochas, Lattes, and other blends are popping up everywhere. Whether hot or iced, it was the drink of the 90's and continues into the new millennium. Watch what goes into your specialty coffee. What about milk? Unless you specify, most coffee bars use whole or 2 percent milk. Skim milk is an option, but you will need to ask for it. Simple whipped cream toppings can add 110 calories and 12 grams of fat. Wow!

Size matters when it comes to specialty coffees. Stick to the smaller sizes and you can generally cut the fat and calories in half. If you are concerned about caffeine, decaf is always available. Get with the specialty coffee bar language. "Small skim decaff, skim–no whip." she said with conviction.

University of Illinois Extension

Over the years many studies have explored the connection between caffeine and health. No scientific evidence has been found to link moderate caffeine intake to any health risks, including cancer, cardiovascular disease, fibrocystic breast disease (benign fibrous lumps), or birth defects. And no studies show that caffeine causes attention deficit disorder in children.

Caffeinated beverages aren't the best source of fluid since caffeine can have a diuretic effect, increasing water loss through urination. The diuretic effect, however, depends on the amount of caffeine. The more caffeine, the greater its potential for increasing water loss.

While caffeine can increase slightly the amount of calcium lost through urine and feces, it's the amount of calcium in about 1 teaspoon of milk that's lost for each cup of regular coffee. To help counter this effect, drink your coffee as latte or cappuccino, both made with plenty of milk. And you don't need to use whole milk to get a foam on cappuccino. A lower-fat milk *skim or 1 percent) also will do the trick.

Although many people think a cup of coffee can help "sober up" someone who drinks too much alcohol, caffeine won't counteract the effects of alcoholic beverages.

In varying degrees, however, excessive caffeine intake may cause "coffee jitters," anxiety, and insomnia. Caffeine also may speed the heart rate temporarily. These physical effects don't last long since caffeine doesn't accumulate in the body. Within three to four hours, most is excreted.

The definition of "excessive" caffeine intake is an individual matter. Caffeine sensitivity depends on many factors, including the amount and frequency of caffeine intake, body weight, physical condition, and overall anxiety level. Tolerance to caffeine develops over time. A regular coffee drinker may not notice the effects as soon as someone who drinks an occasional cup. For most healthy adults, moderate amounts of caffeine–200 to 300 milligrams a day, or about two cups of coffee–pose no physical problems.

Should you cut back? As part of a healthful eating style, most people can enjoy caffeine-containing beverages and foods in moderation. But for those with trouble sleeping or who quickly get a case of "coffee jitters," cutting back on caffeine may be a wise decision. In addition:

·If you're pregnant or nursing...it's wise to go easy on caffeine. Sensitivity to caffeine may increase during pregnancy, and caffeine can pass to the baby through the placenta and through breast milk.

·If you have a medical problem...ask your physician to guide you on caffeine consumption, particularly if you suffer from high blood pressure, gastritis, or ulcers. People with stomach problems may be wise to steer clear of both caffeinated beverages and their decaffeinated counterparts. Substances in both stimulate the flow of stomach acids, potentially irritating the stomach lining.

·If you're older...your sensitivity to caffeine may increase with age.

·At any age...you should pay attention to the effects that caffeine may have on you, especially if coffee, tea, or soft drinks take the place of more healthful choices.

If you choose to decaffeinate your eating patterns, these are options you might want to consider:

Cut back gradually–if you've been ingesting a lot of caffeine to get your body accustomed to doing with less. For some people, abruptly cuting out caffeine can result temporarily in headaches or drowsiness for a few days. A gradual cutback helps avoid this problem.

Try a mixture of half regular and half decaffeinated coffee.

Drink instant coffee or decaffeinated coffee. A cup of instant coffee usually contains less caffeine than a cup of brewed coffee. Decaffeinated coffee has almost no caffeine at all.

Brew tea for a shorter time. A one-minute brew may contain just half the caffeine that a three-minute brew contains.

Drink decaffeinated tea or caffeine-free herbal tea.

Keep a cup of water handy to sip. If you drink coffee, tea, or soft drinks mindlessly, you may be drinking more than you need.

Read soft drink labels carefully. Approximately 75% of soft drinks consumed in the United States contain caffeine. If you choose to drink soft drinks, look for decaffeinated drinks or those without caffeine. Color doesn't indicate the presence of caffeine; both clear and caramel-colored soft drinks may have caffeine. You may find caffeine on the ingredient list.

Read medication labels carefully. One dose of an over-the-counter pain relief capsule can contain as much caffeine as one or two cups of coffee.

For those with insomnia, avoid coffee or other caffeine sources in the evening.

University of Illinois Extension

Choose a roast beef sandwich instead of a hamburger at fast-food restaurants. Roast beef is usually much leaner. Just go easy on the Russian dressing, mayonnaise, and other fatty toppings, or opt for mustard instead.

People who eat beans at least four times a week have a 22% lower risk of heart disease than people who eat them less than once a week. Beans and legumes are particularly high in soluble fiber, which has been linked with lower cholesterol levels.

University of Illinois Extension

Did you know that 76% of American households have blenders, but only 32% of blender-owners actually use them. Here's your chance to make good use of the blender again. Now, just where did you store that blender?

Now that the temperature has warmed up, we will all look for something cool to drink. Artificially flavored, artificially colored, carbonated, sugar water (better known as a soft drink, soda water or pop, depending on where you are from) can be an expensive source of empty calories. Most pop also contains caffeine. Caffeine is a diuretic. Diuretics stimulate the loss of fluid from the body, which can contribute to dehydration.

So why not treat yourself to a tall glass of non-caffeine, non-alcoholic, icy Fruit Cooler. Coolers are easy to make, fat free and so delicious. It is also a great way to increase your fruit intake toward the recommended "5 a day" (3 vegetable and 2 fruit servings). Instructions for a few varieties of Coolers are below, or invent your own cooler by blending your favorite summer fruits.

Pineapple-Banana Cooler

Start with very ripe fruit. Use bananas that have developed brown "honey spots." These spots indicate high sugar content and are perfect for making a Cooler. To determine the ripeness of a pineapple, it should be fragrant and the top leaves should be easy to pull with little force. Ripen pineapples at room temperature.

1 large banana, peeled

1 large ripe pineapple

1 (12-0z.) can of frozen tropical fruit juice, thawed (or substitute orange juice)

4 cups chilled sparkling water or tap

water

Lemon slices

Peel the pineapple, remove the eyes with a potato peeler, core and cut into 3/4 inch chunks. Peel the banana and cut into 1/2 inch chunks. Arrange fruit in a single layer on a cookie sheet and freeze solid, about one hour.

In a blender or food processor, using the steel knife, process half of fruit at a time to fine snow. Pour into a large bowl. Add fruit juice and sparkling water to fruit-snow, then taste. Adjust flavor by adding water to taste. Float lemon slices on top. Yield: 8 cups. *Variation: add 3 cups seeded, frozen watermelon chunks.

Orange Cooler

Here's a great way to boost your calcium intake on a hot summer day. Try an Orange Cooler for a quick, high-energy, low-fat breakfast.

1-1/2 cup crushed ice

1/2 cup non-fat dry milk

4-6 whole frozen strawberries

6 oz. Can frozen orange juice

Concentrate

Dash of cinnamon

Place all ingredients in a blender or food processor and mix well. Adjust taste by adding water, if needed. Sprinkle cinnamon on top. Delicious. Makes 2 8-oz. Servings.

Source: Drusilla Banks, Extension Educator

Nutrition & Wellness

Gifts have been a part of family traditions for generations. If your grandkids clamor for those expensive toys they see on TV, listen to what they have to say. Then check the toy for safety, cost, and suitability.

Before buying, ask yourself these questions when shopping for toys.

·Does the toy offer a wide range of creative possibilities? With a little imagination, can the child use it in many different ways? Or does the toy have one purpose and seem boring after a few days of play?

·Is the toy appropriate for the age of the child? Most manufacturers print the suggested age range of the toy on the box. It may not be accurate for all children, but it gives some idea of whether the toy is suitable for the child. Keep safety issues in mind, too. Young children can choke on small pieces.

·Will the toy last beyond the first day? Will it withstand the abuse most children give their toys?

If the toy doesn't meet these requirements, the fun and joy probably won't last. Children are often disappointed when the toy advertised doesn't appear to be as exciting in real life. Advertisements can make toys seem to do more than they are designed to do. The toys children will enjoy for the longest time are the ones that stimulate their creativity.

University of Illinois Extension

Besides protein, vitamins and fiber, there is another good reason to eat beans. Many of the pigments that make fruits and vegetables colorful are known to be powerful antioxidants that may help protect against chronic diseases such as heart disease and cancer. Now food scientists have found similar healthful pigmented compounds called flavonoids in the coating of beans, which makes up about 10% of the bean and is also the main source of its fiber. From navy beans, cranberry beans and mottled pintos to pink and dark red kidney beans, beans make a beautiful, nutritious mosaic. Even white great northern and black beans contain these flavonoids.

University of Illinois Extension

A teacher in New York decided to honor each of her seniors in High School by telling them the difference each of them had made. She called each student to the front of the class, one at a time.

First she told each of them how they had made a difference to her, and the class.

Then she presented each of them with a blue ribbon, imprinted with gold letters, which read: "Who I Am Makes a Difference."

Afterwards, the teacher decided to do a class project, to see what kind of impact recognition would have on a community. She gave each of the students three more blue ribbons, and instructed them to go out and spread this acknowledgment ceremony. Then they were to follow up on the results, see who honored whom, and report back to the class in about a week.

One of the boys in the class went to a junior executive in a nearby Company, and honored him for helping him with his career planning. He gave him a blue ribbon, and put it on his shirt. Then he gave him two extra ribbons and said, "We're doing a class project on recognition, and we'd like for you to go out, find somebody to honor, give them a blue ribbon, then give them the extra blue ribbon so they can acknowledge a third person, to keep this acknowledgment ceremony going. Then please report back to me and tell me what happened."

Later that day, the junior executive went in to see his boss, who had been noted, by the way, as being kind of a grouchy fellow. He sat his boss down, and he told him that he deeply admired him for being a creative genius. The boss seemed very surprised. The junior executive asked him if he would accept the gift of the blue ribbon, and would he give him permission to put it on him.

His surprised boss said, "Well, sure." The junior executive took the blue ribbon and placed it right on his boss's jacket, above his heart. As he gave him the last extra ribbon, he said, "Would you take this extra ribbon, and pass it on by honoring somebody else. The young boy who first gave me the ribbons is doing a project in school, and we want to keep this recognition ceremony going and find out how it affects people."

That night, the boss came home to his 14-year-old son, and sat him down. He said, "The most incredible thing happened to me today. I was in my office, and one of the junior executives came in and told me he admired me, and gave me a blue ribbon for being a creative genius. Imagine! He thinks I'm a creative genius! Then he put this blue ribbon that says, "Who I Am Makes a Difference", on my jacket above my heart.

He gave me an extra ribbon and asked me to find somebody else to honor. As I was driving home tonight, I started thinking about whom I would honor with this ribbon, and I thought about you. I want to honor you. My days are really hectic and when I come home, I don't pay a lot of attention to you.

Sometimes I scream at you for not getting good enough grades in school, and for your bedroom being a mess. But somehow tonight, I just wanted to sit here and, well, just let you know that you do make a difference to me. Besides your mother, you are the most important person in my life. You're a great kid, and I love you!"

The startled boy started to sob and sob, and he couldn't stop crying. His whole body shook. He looked up at his father and said through his tears, "Dad, earlier tonight I sat in my room and wrote a letter to you and Mom, explaining why I had killed myself, and I asked you to forgive me.

I was going to commit suicide tonight after you were asleep. I just didn't think that you cared at all. The letter is upstairs. I don't think I need it after all." His father walked upstairs and found a heartfelt letter full of anguish and pain.

The boss went back to work a changed man. He was no longer a grouch but made sure to let all of his employees know that they made a difference.

The junior executive helped several other young people with career planning, and never forgot to let them know that they made a difference in his life . . .one being the boss's son. And the young boy and his classmates learned a valuable lesson, "Who you are DOES make a difference."

You are under no obligation to pass this on to anyone. . .not to two people, or two hundred. As far as I am concerned, you can forget it and move on. On the other hand, if you want, you could send it to all of the people who mean something to you, or sent it to the one, two, or three people who mean the most. Or, just smile and know that someone thinks that you are important, or you wouldn't have received this in the first place.

Who you are does make a difference and I wanted you to know that. Isn't this a wonderful story? I'm passing the blue ribbon to you, for who YOU are does make a difference, too.

University of Illinois Extension

. .the true American pastime is snacking? According to research at Columbia University, virtually each one of will reach for a snack at least once a day, and, half of us reach for a snack two to four times a day. Our favorite snack time is afternoon, which is when we reach for something salty. Next comes the pre-bedtime snack, when we want something sweet. In 1997 these treats added up to 21.6 pounds per American, per the Snack Food Association, which is up more than 2 pounds from a decade ago. Snacking can be okay, but, good choices are the key. Eat only as much as you need to satisfy yourself. If one bite of that candy bar is all you need, wrap it up and safe the rest for the same time tomorrow.

University of Illinois Extension

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