Extra Calories from Soda

Don't forget the calories in sugared beverages. One 12-ounce soda contains about 150 calories. Drinking three cans of regular soda each day, without eating less food or doing more exercise, can add up to about a 1-pound weight gain each week.

If you regularly drink sugared beverages, try cutting back. Start by switching part or all of your consumption to sugar-free drinks. Consider making your own flavored
beverage by simply squeezing fresh lemon juice into your water.

Pumpkin Nutrition

Autumn is a great time to discover the versatility, flavor and nutritional benefit of pumpkin. Often the star ingredient in many sweet delights, such as pie and custard, pumpkin can also make a savory side dish. So don’t throw away your carvings; instead, roast, sauté, steam or mash…and enjoy! When you do, count on getting a good supply of vitamin A, beta-carotene, vitamin C, fiber, iron, potassium, and other nutrients. Hint: Small, 2- to 5-pound pumpkins are best for cooking.

How much water do you use?

Believe it or not, the average water usage per person per day is 200 gallons! 

Here's how...

• Showering wet down, soap up, rinse off = 4 gallons  
• Brushing teeth wet brush, rinse briefly, = ½ gallon
• Shaving, fill sink basin = 1 gallon
• Washing hands fill sink basin = 1 gallon Tub bath minimal water level = 10 to 12 gallons
• Flushing toilet using a smaller tank = 4 to 6 gallons
• Dishwashing washing and rinsing in the sink = 5 gallons
• Automatic dishwasher short cycle = 7 gallons
• Washing machine short cycle with minimal water level = 27 gallons
• Outdoor watering average hose = 10 gallons per minute
• Leaks - even a small drip can add up to 25 gallons per day

The above gallon usage is calculated minimally. You can count on using quite a bit more if you leave the water running while brushing your teeth, shaving, washing the dishes, using old toilets that require more water, running the dishwasher and washing machines on longer cycles and filling the bath tub to the top. Remember, water is not cheap or limitless. Please use this natural resource wisely and save on your water bill.

Are you a Vegetarian?

It is important for vegetarians to eat plenty of iron-rich plant foods. The type of iron (non-heme) found in plant-based foods is not as well absorbed as the iron (heme) found in animal sources.

Good plant-based sources include lentils, kidney beans, black beans, dark green leafy vegetables, dried fruit and whole grains. Iron-enriched products such as cereals and breads are also good sources. To enhance iron absorption, consume vitamin C-rich foods at the same time you eat iron-containing foods. These include strawberries, green peppers, tomatoes, broccoli and citrus fruits.

Boring but Important!

According to the National Highway Traffic Safety Administration, nearly 6,000 people died in 2008 in crashes that involved distracted driving.

Distracted driving applies to anything that takes your eyes off the road, your hands off the steering wheel, or interrupts your concentration while driving. If you need to take a phone call or send a text, pull off the road safely and stop.

Establish family rules with your children as well, so that they understand the dangers of texting while driving. Visit the Governors Highway Safety Association  Website to learn more about cell phone usage laws in your state.