(ARA) - Want to do something good for your heart? Find new ways to increase your intake of potassium. This nutrient may help reduce the risk of high blood pressure and promote heart health. The U.S. Food and Drug Administration reports that diets containing foods that are a good source of potassium and that are low in sodium may help reduce the risk of high blood pressure and stroke.

Did you know potatoes are a good source of potassium and contain no sodium? In fact, one medium potato (5.3 ounces) with the skin on contains 620 mg of potassium. That's 18 percent of your daily requirement and more than a banana. Need more reasons to love potatoes? Read on.

1. Did you grow up listening to your mother tell you to eat your vegetables? Well, potatoes are vegetables, so eat away.

2. This one's simple: one medium-sized potato (5.3 oz.) has 110 calories and is fat- and cholesterol- free.

3. Potatoes (with the skin) are a good source of potassium. Research shows that potassium may help lower blood pressure, contributing to a heart-healthy diet.

4. Hit by a cold? What you eat can help fight it off. A medium-sized spud has nearly half the recommended daily value of vitamin C and is also a good source of vitamin B6.

5. Potatoes are also a source of dietary fiber, a complex carbohydrate, which is known to increase satiety and help with weight loss.

6. Russets, reds, fingerlings, blues, purples, yellows and whites - with six common fresh potato varieties, there's always a new color or texture to experiment with.

7. No time to boil or bake? That's a good thing. The quickest methods for cooking potatoes, microwaving and steaming, are also the healthiest because they allow the potato to retain the most nutritional value.

8. Potato casserole, potato salad, mashed potatoes, baked potatoes, roasted potatoes - what do these dishes have in common? They can all be made in less than 20 minutes and without turning on the oven or boiling water.

9. Potatoes with skin rank highest for potassium content among the top 20 most frequently consumed raw vegetables and the top 20 most frequently consumed raw fruits. That means they have more potassium than a banana, more than broccoli, more than an orange, more than spinach ... you get the idea.

10. For a potato dish that's packed with potassium, try Quick and Healthy Microwave Mashed Potatoes or visit www.potatogoodness.com for more ideas.

Quick and Healthy Microwave Mashed Potatoes
Prep time: 10 minutes
Cook time: 10 minutes
Cost per serving: $.37
Makes four servings

Ingredients:
1 1/4 pounds Russet potatoes (Red, white or yellow-fleshed potatoes can be substituted)
1/2 cup each: nonfat plain yogurt and fat-free milk
1 1/2 tablespoons healthy butter spread
1/4 teaspoon sea salt (or 1/2 teaspoon garlic or seasoned salt)
Freshly ground pepper to taste

Directions:
Place whole potatoes (do not poke) into microwave-safe dish. Cover dish. (If covering dish with plastic wrap, poke small hole in plastic.) Microwave on high for 10 to 12 minutes depending on strength of microwave. Use oven mitts to remove dish from microwave; carefully remove cover and mash well. Stir in yogurt, milk, butter spread and seasonings. Cook for a minute or two more to heat if necessary.

Nutritional analysis per serving with skins:
Calories: 170, Fat: 3.5 grams, Saturated Fat: 1 gram, Trans Fat: 0 grams, Cholesterol: 0 milligrams, Sodium: 220 milligrams, Potassium: 644 milligrams, Carbohydrates: 29 grams, Fiber: 2 grams, Sugar: 4 grams, Protein: 5 grams, Vitamin A: 10 percent, Vitamin C: 50 percent, Calcium: 10 percent, Iron: 6 percent

Courtesy of ARAcontent

(ARA) - As your children grow older, it can be difficult finding fun family vacations for everyone to enjoy together. Here are some tips to get out and have a pleasurable family vacation:

1. Go camping. Find a campground near scenic hiking trails, cool and refreshing lakes, or even extended ATV trails. This is a fantastic trip idea for the entire family, especially if each of you has different ideas about what you want to do on your vacation. For example, you can do some bird watching while your son attempts to cast for dinner. And your spouse might enjoy reading a book in a hammock strung between two trees while your daughter chases fish through the lake using her snorkel and fins.

2. Travel back in time. Turn the vacation into a history learning experience by exploring the Old West, walking the streets of America's founding cities or designing a road trip along the Mississippi River and popping into the small river towns teeming with river history. Educational vacations don't have to be boring - many communities in historical settings offer live recreations of the event or events, and if your children happen to be studying that era in school, it's an even better experience.

3. Take an off-road trip in the wide-open spaces with the Polaris RANGER RZR 4, a sporty, multi-passenger side-by-side vehicle that can handle dunes, desert sands and wide-open spaces with ease. The bonus is this vehicle seats four, which means your family saves money on renting or purchasing multiple off-road vehicles. ATV and side-by-side trails allow your family to travel great distances off the main roads, giving you the opportunity to see new geography and potentially different wildlife which you wouldn't be able to see from your car on the highway.

4. Visit one or several of the national parks stretching from coast to coast. You can take in the Atlantic Ocean from the cliffs of Maine in Acadia National Park, rare and endangered species in the waters of Everglades National Park, pretend you're part of the explorers following the Lewis and Clark National Historic Trail that stretches through 11 states over mountains, through rivers, across prairies and all the way to the Pacific coast, or admire the architecture of more than 600 cliff dwellings built by the Ancestral Puebloans in Mesa Verde National Park. That's just to name a few of the hundreds of parks you can explore.

5. Organize an extended scenic drive. Plan a trip around one of the great lakes, or through a mountain range or even across the expanse of a desert. Research some of the small towns along the route for new and interesting things to see. Try out new restaurants and ask the locals what some of the more popular dishes are. If you are on your trip during the harvest time, stop by a roadside stand and make a picnic or a tailgate party out of the fresh produce that's available.

When planning your next family vacation, make sure you pack plenty of food and beverages, as well as your camera. Encourage the kids to take along journals so they can document the sights they see and the new places they are experiencing. But most of all, enjoy the time spent together on vacation.

Courtesy of ARAcontent

(ARA) - A mom is always walking a fine line between trying to provide her family with everything they need, while at the same time balancing a budget and saving money for the unexpected surprises life can throw at her.

Yes, life can get busy with running errands, shuttling children and taking care of the household chores. Here are some tips that you can use as a smart mom to save time and money.

1. Go on a treasure hunt at garage sales and estate auctions with your children. This is a great opportunity if you are redecorating a room, or looking to replace household items. Create a "scavenger hunt" list of what you wish for, and scour the sales, looking for the best deals. If you save money on curtains, home accessories, furniture or toys, everyone wins.

2. As a busy mom with three girls, Anna Teoli found shopping online was the easiest way for her to save time.

"I always looked for the best deals, and for some reason, I always felt that if I searched more, I would find an even better deal," Teoli says. "One day it just hit me, why not gather all that information myself and let everyone know - all the best bargains and deals, online coupon codes, in-store coupons and all the ways to save more money."

Teoli started the MommySavesBig blog in 2007 and now MommySavesBig.com has all the coupon codes, deals and in-store coupons for popular stores a mom needs to keep her budget and family happy at the same time.

3. Before shopping at a favorite store online, join the company's newsletter. Not only will the company give you the latest product and services information, but within 48 hours they usually will e-mail you a coupon.

4. Compare prices with a little research. This is very important when you are shopping for more expensive items. Use the Internet to research the products available, compare prices for the product you want at different stores, and also search for available discounts or coupons. Don't be in a hurry to buy, because you will always save more money by doing your homework.

5. Ask for discounts. Some stores accept printable coupons. Other stores accept expired coupons or competitor coupons. It doesn't hurt to ask if you can get a discount, and there is nothing wrong with trying to save money, especially in these hard times.

Moms work long hours and are always trying to make ends meet, says Teoli.

"In today's world, having everything is not enough, we always want more," she says. "Therefore, shopping and spending my money wisely simply makes me feel better and MommySavesBig helps me achieve that goal."

Courtesy of ARAcontent

(ARA) - Moms and dads know that young kids need a solid nutritional foundation to grow up healthy and strong. But for many little kids, stubborn eating habits can stand in the way of a healthy meal. It can be tempting to give in to a tantrum and let your child eat whatever he or she wants. But nutrition experts and pediatricians agree that the right balance of nutrients, including calcium, protein, and certain vitamins, is critical for a healthy future.

Inger Hustrulid, registered dietitian and founder of Foundations Family Nutrition, Inc., specializes in helping families give their children a tasty and nutritious start in life. Here are Inger's healthy tips:

* Set an example. You can't expect your kids to eat something you won't. Whether it's broccoli, fish, or yogurt, it's important for your children to see you enjoying nutritious, satisfying foods. Treat yourself, and your kids, to sweets in moderation, and exchange unhealthy desserts for a healthier option-such as a whole-fruit popsicle instead of cookies.

* Know your nutrients. Ninety percent of bone strength is developed during childhood and adolescence, so it's essential that young children get enough of calcium, protein and Vitamin D. To help them get some of the nutrients they need, choose a power-packed dairy snack like Dannon's new Dan-o-nino as part of a balanced diet and healthy lifestyle. Dan-o-nino has a thick and creamy taste preschoolers will love. It is also an easily spoonable snack that they can eat by themselves while they develop their motor skills. Dan-o-nino is an excellent source of calcium, delivering ounce per ounce two times the amount of calcium of milk. It also contains 6 percent of the recommended daily value of Vitamin D per serving and is a good source of protein with three grams per serving - 19 percent of the recommended daily value.

* Start young. Encourage your kids to be active from an early age, and make it part of your daily routine. Take a family walk after dinner or enroll them in a youth sports program.

* Be creative. Your picky eater won't eat a healthy meal if it doesn't taste good. Homemade breaded and baked fish sticks taste better than frozen ones. Lightly bread the fish with rice cereal or corn flakes and then bake.

* Make it a family affair. Bring your kids to the grocery store to introduce them to healthy food choices. The produce aisle can be a good place to learn about shapes and colors. There are also plenty of ways young children can help in the kitchen. Have them wash fruits and vegetables, measure ingredients, or stir (cold) sauces and batters. For a fun, nutritious frozen dessert, add a popsicle stick through the foil lids of Dan-o-nino and put them in the freezer. The eating habits kids learn today will set the stage for a lifetime of healthy consumption. To learn more about making Dan-o-nino part of your child's diet, visit http://www.danonino.us.com.

Courtesy of ARAcontent

(ARA) - Saving more for retirement is always a good idea, especially now. In 2009, the Employee Benefit Research Institute estimated that Individual Retirement Accounts (IRAs), a cornerstone of retirement savings, sank to a median value of less than $29,000 post-financial meltdown. That leaves many Americans working even harder to recoup their losses and stay on track to make retirement a reality.

The good news is that many people can increase their saving potential simply by learning more about IRA dos and don'ts. Saving as much as possible, handling rollovers correctly and avoiding costly penalties are the keys to success.

"There's no question that saving through an IRA is a strategic move, but it's not quite as simple as 'set it and forget it,'" says J.J. Montanaro, a Certified Financial Planner with USAA. "Staying aware of what to do and what not to do can really pay off, especially now, when you have the opportunity to invest and potentially save on your tax bill."

Montanaro outlines eight of the most common mistakes IRA investors make when it comes to making the most of this retirement-saving tool:

* Thinking you've missed the deadline: Though 2009 is over, it's not too late to make your IRA contribution count toward this year's tax bill. This year, you have until April 15 to make "2009" IRA contributions and claim eligible deductions on your tax return.

* Not contributing enough: Contributions to a Traditional IRA are tax deductible, within limits, so you can help secure your future and cut this year's tax bill at the same time. If you're younger than 50 years old, you can contribute up to $5,000 annually. Maxing it out makes for maximum tax savings.

* Not playing catch-up: Age does have its rewards. If you're 50 or older, you may be eligible to contribute an extra $1,000 (up to $6,000 per year) to an IRA account. This "catch-up" contribution offers a chance to kick your savings into overdrive.

* Assuming you can't contribute: If you're a stay-at-home spouse, you can still open an IRA as long as contributions from both spouses don't exceed your combined taxable compensation. A "spousal IRA" is especially handy when the working spouse is already covered by an employer retirement plan and can't deduct IRA contributions. What you can deduct will depend on your Modified Adjusted Gross Income (MAGI), but every bit counts.

* Rolling the wrong way: If you've recently switched jobs or lost your job, you can roll the funds from your old employer's retirement plan into an IRA. Just be sure the transfer is made directly from one custodian to the next - a direct rollover. If the payout goes to you first, it will be subject to a mandatory 20 percent withholding tax. Then, you'll have only 60 days to move the funds you received, plus the 20 percent that was withheld, to a new account or you'll have to pay income taxes on the distribution, plus an early withdrawal penalty if you're not at least age 59 1/2.

* Not considering a Roth: You might be able to save more on taxes in the long run by contributing to a Roth IRA instead of a Traditional IRA depending upon your tax situation. Roth IRA contributions aren't tax deductible, but the Roth can provide tax-free withdrawals come retirement time. And starting this year, the income restrictions to convert a Traditional IRA to a Roth IRA have been eliminated, opening the door to millions more investors. Ask a trusted financial adviser if opening or converting to a Roth IRA would be the right move for you. It's important to keep in mind that conversions from a Traditional IRA to a Roth IRA are subject to ordinary income taxes, so it's recommended that you consult with a tax advisor regarding your particular situation.

* Withdrawing too early: Your IRA is designed to remain untouched until you reach age 59 1/2. If you make a withdrawal from your Traditional IRA before then, you'll have to pay taxes on the income and investment earnings, and fork over a 10 percent penalty, with some exceptions. While a Roth IRA allows you to withdraw your contributions, not including earnings, at any time without taxes or penalties, you'll thank yourself later for not raiding the piggy bank.

* Procrastinating: More than any technicality, it's plain old procrastination that hurts investors the most. Whether its uncertainty in the markets, cash flow concerns or the rising costs of college, there will always be excuses to put off this year's IRA contribution. But time-honored investing principles show that consistent contributions - through good times and bad - provide the clearest path to long-term investing success. So make the commitment and take action to help secure your financial future now.

For complete IRA details, visit www.irs.gov and search for Publication 590. When in doubt, you can contact professional financial advisors at USAA through www.usaa.com or at (800) 531-USAA (8722) to help you determine how investing in an IRA can help you meet your financial goals.

Courtesy of ARAcontent

Raisins and super-grain quinoa combine in a nutrient-packed recipe   (ARA) - Even the healthiest eaters have their weaknesses - those foods that make them "splurge," ignoring calorie counts and fat grams. It's an easy trap to fall into; we're surrounded every day by foods that taste good and inspire cravings.

The problem is that when you splurge too much, it can start to affect your health. America's overweight and obesity rates are startlingly high, but the good news is that all of us are only one smart choice away from getting on track with healthy eating and snacking.

It might sound like a difficult challenge, particularly if you have kids. So many of the foods that aren't good for you seem to be a more convenient choice. A great way to start on the path to better nutrition is to take a new approach to grocery shopping. Start by making a loop through the store - by sticking to the outer edge, you'll typically find the foods that are closest to their natural state - packed with beneficial nutrients.

You don't have to sacrifice flavor to eat more nutritious foods. Those with a sweet tooth can snack on naturally sweet California Raisins for a healthy snack that doesn't taste like "health food." In fact, recent analysis, funded by the California Raisin Marketing Board, of data from the National Health and Nutrition Examination Survey suggests that raisin and dried fruit consumption are associated with better overall eating patterns and nutrient intake among adults.

You'll inevitably need some dry ingredients for cooking at home, like pasta and rice. Browse the aisles carefully, looking for nutritious whole-grain pasta and brown rice. Or switch things up completely and try a different grain, such as quinoa.

What is quinoa? Quinoa (pronounced keen-wah) is an ancient grain from the Andes Mountains of South America. It is just as easy to prepare as rice, tasty and packed with vitamins and healthy amino acids.

Another good rule of thumb for a more nutritious diet is to look for short ingredient lists that are mostly made up of words you recognize. When you take your healthy goods home, leaf through cookbooks or browse online for recipes. California Raisins are a versatile ingredient, as this family-friendly recipe shows. Look for more like it on the Web site, www.LoveYourRaisins.com and get your family started on the track to better nutrition.

Mediterranean quinoa salad with California raisins
Prep time: 15 minutes
Cook / stand time: 22 minutes
Chill time: at least one hour

2 cups water
1 cup quinoa
1/3 cup apricot or mango chutney
1/4 cup lime juice
2 tablespoons olive oil
1/4 teaspoon salt
1/2 cup each: California natural raisins and California golden raisins
1/2 cup each: garbanzo beans and diced red bell pepper
1/3 cup minced red onion
2 tablespoons each: chopped fresh parsley and mint
Freshly ground pepper to taste

Bring water to a boil in a medium saucepan. Rinse quinoa in a fine mesh strainer and drain well. Add to boiling water; reduce heat and simmer, covered, for 12 minutes. Remove from heat and let stand for 10 minutes. Fluff with a fork and let cool. Whisk together chutney, lime juice, olive oil and salt. Stir into quinoa mixture, then carefully stir in all remaining ingredients. Cover and chill for at least one hour.

Makes six servings

Courtesy ARAcontent

(ARA) - It is 2010 and for pregnant women, that means alcohol, cigarettes and sushi are among the many taboos, whereas yoga, Pilates and aerobic exercise are on the list of "to-dos." When it comes to pregnancy and fitness, studies advocate physical activity leads to a more pleasurable pregnancy, a healthier labor and delivery, an improved post-baby recovery and even a healthier newborn. So, why isn't every newly pregnant woman prepping her Pilates mat or tying her tennies?

Research also estimates that 80 percent of all pregnant women endure morning sickness in the first 12 weeks of pregnancy. Symptoms range from a queasy stomach to vomiting-induced dehydration (requiring IV therapy). Morning sickness, actually a misnomer, can be present on and off throughout the entire day and some woman even suffer the entire nine months of pregnancy.

So, how can a mommy-to-be get in a good workout, if she can't even get out of bed? And this begs the question: Can morning sickness be prevented?

Jillian Moriarty, who has a master's degree in physical therapy and is a nationally recognized yoga and Pilates instructor and owner of Happily Ever Active, believes that morning sickness can not only be dramatically reduced in severity, but can also be treated through natural therapies. "Morning sickness may not be 100 percent curable for all women, but for those with mild symptoms, prevention is absolutely possible!" she says. "The first thing a new momma needs to do might be the last thing she wants to do, and that is move! Gently at first, until symptoms subside."

In her DVD, "Morning Sickness Blues to Bliss," Jillian guides pregnant women through eight essential yoga poses to prevent and diminish morning sickness symptoms. Gentle yoga with its emphasis on full, deep, diaphragmatic breaths is a perfect starting point. Deep breathing leads to relaxation, a lower heart rate and lower blood pressure and naturally combats stress and anxiety, which are known catalysts to nausea. Plus, the use of compressive and opening postures used in yoga creates a physical pump to internally squeeze and detoxify the liver and intestines, thereby removing excessive hormone build up that usually escalates a pregnant woman's symptoms.

In her DVD, Jillian also discusses and demonstrates numerous tips and techniques to get rid of the "pregnancy green" and get back the "pregnancy glow." A free Baby2Belly&Beyond tips guide is available at www.LiveHappilyEverActive.com or by calling (888) 9Happily.

In addition to yoga and Pilates workouts, there are other tools and techniques to ease the way, including acupressure. "The use of wrist acupressure to relieve nausea is drug free, easy to implement and scientific studies support its effectiveness," says Romy Taormina, co-founder and nausea relief chief of Psi Bands. Psi Bands work by placing gentle acupressure on the P6 point at the inside of the wrist, historically a point to treat and prevent nausea from multiple causes. Also, women love them because they are stylish as well as functional.

Today's Internet-savvy pregnant woman is just a click away from advice, products and services to ease her symptoms. Other common natural remedies include avoiding strong odors, spicy or rich foods and drinks that aggravate symptoms. Make sure to get plenty of rest and eat smaller meals more frequently throughout the day.

"Nauseated mothers may find success with Vitamin B supplements," says registered nurse Sara Pearce, a certified midwife and owner of Amma Maternity. "Also, ginger has been shown in clinical trials to help with chemotherapy-related nausea, so we might conclude it's also effective for pregnant women." The recommended dosage of Vitamin B6 and B12 is 50mg each daily. Ginger may be taken in pill or herbal tonic form, used naturally in cooking, steeped in tea or massaged into the skin and enjoyed aromatically as an essential oil.

Bottom line? A pregnant woman's body is changing dramatically to create a human being inside her abdomen, so it is not surprising she might feel some unpleasant side effects. For this reason, some people even think of it as a good sign or proof that her body is taking care of baby. But when the symptoms take over and limit the ability to be active, healthy and fit, intervention is essential. With alternative therapies, including yoga, Pilates and acupressure, pregnant women can get back to living life to the fullest.

Courtesy of ARAcontent

(ARA) - When you clean your house in the spring, you really want it to be clean. Dirt, dust and germs are banned, and all appliances, floors and walls are scrubbed clean. But is your house really clean, or have you traded dirt and germs for caustic and toxic chemicals found in most conventional cleaning products?

Even some so-called natural cleansers can contain these same or similar nasty ingredients. And you would know this only if the manufacturer practices full disclosure of ingredients on their labels, which is not required on home care products. Think about it - when was the last time you saw a full ingredient listing on your spray cleaner?

The best way to make sure your living space is clean and healthy is to use safe, natural cleaning products you create yourself, using natural and inexpensive ingredients you can pick up at any natural grocery store. It's cost-effective, not difficult and, like the task of spring cleaning itself, it's satisfying and rewarding. You can craft your own, home-spun versions of everything from carpet cleaner to furniture dusting polish - and have the satisfying assurance that you really are keeping your home clean and green.

Whether you're shopping for prepared natural cleaning solutions or making your own, keep in mind that the word "aromatherapy" is now being applied to everything scented - from dishwashing liquid to laundry detergent. The true practice of aromatherapy relies on using pure essential oils extracted from plants. These natural plant essences nurture us on mental, emotional, physical and even spiritual levels. House cleaning isn't exactly a spiritual exercise, but adding the effects and properties of essential oils to your homemade household products can enhance the experience and the effectiveness of your task.

Essential oils have potent antimicrobial effects along with their clean, pleasant natural aromas. Here are a few "classic" homecare essential oils suggested by the experts at the leading aromatherapy company, Aura Cacia: lemon (clean, sweet, uplifting scent; deodorizing), peppermint (minty, fresh; air purifier; mild pest repellent), eucalyptus and tea tree (air and surface sanitizers; fresh, therapeutic aromas).

Here's a shopping list of key ingredients for making your own homecare products:

* Baking soda (Sodium Bicarbonate) - Gently abrasive scouring powder, odor absorber and an excellent base for making your own cleaning preparations.
* Washing soda (Sodium Carbonate)
* Borax (Sodium Borate) - Natural mineral compound, laundry booster, multipurpose cleanser, fungicide/insecticide.
* White distilled vinegar (Acetic Acid)
* Liquid soap (Sodium Hydroxide) - Choose from vegetable oil-based soaps such as olive oil or sweet almond.
* Distilled water - Clean, distilled water acts as a better carrier and dirt solvent. Tap water will often contain salts and minerals that can lead to spotting and build-up.
* Essential oils
* Spray bottles
* Natural bristle scrubbing brushes
* Squeeze bottles
* Cotton dusting cloth
* Hemp or Jute fiber scrubbing cloth
* Tote to put it all in

Follow these simple recipes for making your own basic homecare products:

Basic Spray Cleaner
2 cups water
1/2 teaspoon sodium borate
1/4 teaspoon liquid soap
36 drops essential oil*

*Cleansing and purifying essential oils: lemon, tea tree, eucalyptus, spike lavender.

Gentle Scouring Cream
1/2 cup baking soda
Liquid soap
18 drops essential oil*

*Oils that brighten: lemon, lemongrass, grapefruit.

Add essential oils to baking soda and blend. Next, incorporate the liquid soap, several drops at a time, until a creamy paste forms.

Window Cleaner
2 cups water
3 tablespoons vinegar
1/4 teaspoon liquid soap
36 drops essential oil

Wooden Furniture Polishing Oil
3 tablespoons vinegar
1/2 teaspoon jojoba oil
10 drops lemon essential oil

Carpet Deodorizing Powder
1 cup baking soda
18 drops essential oil*

*Deodorizing essential oils: bergamot, coriander seed, lavandin.

Carpet Cleaner
1 cup baking soda
1 teaspoon liquid soap
18 drops essential oil

For more information and eco-friendly cleaning tips, visit www.auracacia.com.

Courtesy of ARAcontent

(ARA) - Valentine's Day is no longer just a romantic day that is reserved only for lovers - it has grown to include friends and family with widespread celebrations. Try a role reversal with either friends or family members and give the usual cook a well-deserved break. Small and thoughtful acts can have a large impact this holiday.

People's lives are crazier than ever with having to juggle work, children and personal relationships. "I feel that the most valuable thing we can do for those we love is to do something a little out of the ordinary such as a Valentine's Day family dinner," says Andrea Alexander, academic director for The International Culinary School at The Art Institute of Austin. "It does not have to be an expensive or time-consuming event but rather, a moment to share thoughts, feelings, smiles and laughter."

According to Alexander, the Valentine's Day dinner does not have to be any more difficult than any other meal; just add creativity and a lively atmosphere. A fun menu idea is to purchase individual pizza crusts and an array of fresh toppings such as red, yellow or green bell peppers; halved cherry tomatoes and olives; diced sweet onions, pepperoni or shredded chicken breast; and don't forget the pizza sauce and mozzarella cheese. "Let each friend or family member assemble their own pizza and then have a tasting party to experience each of the pizzas," says Alexander.

If you are looking to "wow" the crowd and prepare a more formal dinner, then you might want to incorporate beef. Filets are always a palate pleaser, but if you are looking for more cost-effective and just as tasty cuts, then rib-eyes or New York strips can be your staples. Instead of beef, pork tenderloins are also a healthy and tasty cut of meat and easy to prepare. Simply cook in the oven on a roasting rack or sheet pan for 15 minutes at 500 degrees and then let rest for 15 minutes. The tenderloin will come out perfect every time. As a side dish, halve a few pounds of red new potatoes, boil until fork tender and coat them in a mixture of horseradish and basil pesto for a zesty taste.

Chocolate is a nice finish to any meal and is always a welcome Valentine's Day treat. "Interactive desserts are great because they are always fun and can bring a smile to the faces of everyone involved," says Alexander. "Try an ice cream sundae bar with lots of fun Valentine's Day-inspired toppings such as heart-shaped chocolates, Red Hots candy and red and pink sprinkles, all on top of scoops of red raspberry ice cream." For a more romantic touch, try the iconic strawberries dipped in dark chocolate.

Whatever you choose to do this Valentine's Day, keep your plans simple and heartfelt with a special dinner for friends and family as a terrific option to celebrate this day of love.

To learn more about The Art Institutes schools, visit www.artinstitutes.edu/nz.

Courtesy of ARAcontent

(ARA) - In many areas of the country, the snow and wintry conditions will linger into spring. And yes, the risk of contracting colds, especially those "change-of-season" colds, will arise. When cold weather hits, you prepare your house by checking the furnace and making sure your car has the proper fluids. "Winterization" applies to your car, your house and your body. To ward off those winter to springtime change-of-season sniffles, think back to what your mom told you - eat right, go to bed early and to stop touching everything.

Her advice has apparently withstood the test of time. Dr. Carl Wurster, chair of the Allied Health Department at Brown Mackie College - Boise, provides us with 10 tips on ways you can stay healthy the remainder of the winter.

1. Exercise more. You'll help ward off sickness if you're in good shape. The body does not go from marginal to excellent health in a short time span. Regular exercise increases blood circulation and you also tend to drink more water when you exercise, which increases adrenalin secretion.

2. Eat more protein and good fats. "If you're not in good shape, adjusting your diet is the best thing you can do," says Dr. Wurster. "Proteins contain immune globulins, which the body uses to fight viral and bacterial infections. Proteins also contain chemicals that make up antibodies. You naturally crave foods with higher fat content in the winter because when the sun gets lower in the sky, your body increases the production of dopamine. That's the chemical that makes you feel good. Almonds and yogurt are good fats that help maintain body temperature."

Dark chocolate is loaded with dopamine. It makes the brain feel better. Even if you gain five or 10 pounds during the winter and early spring, the insulation helps protect you from the cold. Don't worry, because your appetite for rich foods drops in the summer. It's all biochemical.

3. Drink more water to prevent hypothermia. We drink less water in the winter because we're not as thirsty. Mountain climbers and hikers know that inadequate water leads to dehydration and frostbite. Without enough water, the mucus in your throat gets thicker and sets you up for pneumonia. "Some people die of pneumonia during the winter and early spring because they don't have the normal clearing functions to get the bacteria and viruses out of their system," says Dr. Wurster. The change-of-season weather, when you think it's OK to leave home with a thin jacket - can lead to severe colds.

4. Get enough sleep. Most people sleep longer in the winter because it's colder and they're not very active. Increased sleep causes a big change in cortisone secretion from your adrenal gland - which has a positive effect on the immune response. Adequate sleep lowers your chances of picking up a bug.

5. Take your vitamins. By taking vitamin C and other supplements you lower your chances of picking up an upper respiratory infection. The average person has 2.3 colds a year, according to the American Academy of Family Physicians Foundation.

6. Lower the thermostat at your home. We often set thermostats too high during the winter months. The humidity dries out the mucus in your respiratory tract, increasing the chance of an infection. Before leaving your house for a short trip to the market, open several windows for a few hours to circulate the air.

7. Wash your hands. Beware of fomites. "Viral bugs thrive on fomites, which are communal objects, that we all touch - like door handles or phones," says Dr. Wurster. After thoroughly washing your hands, use the paper towel to open the restroom door.

8. Take more showers and fewer baths. The steam from a shower helps loosen the mucous membranes. "That's why steam rooms are good for you during the winter and spring," he adds.

9. Don't invite sick people to your house. Sick friends and relatives should stay home. The same goes for the workplace. Airplanes are the main vectors for the spread of disease caused by re-circulated air. Try to keep your hands away from your nose and mouth until you de-plane and then wash your hands. Or, better still; always keep a small bottle of antibacterial hand sanitizer with you.

10. Don't overuse antihistamines and decongestants. This dries up the mucous membranes, making them a haven for infections.

When was the last time Dr. Wurster had the sniffles? It's been several years. He's taking his mother's advice.

Courtesy of ARAcontent

(ARA) - The holidays have come and gone, and the long haul to the first day of spring can certainly take a toll on mood and energy levels. Don't let the winter doldrums get you down. Lifting your spirits may be as easy as eating the right mood foods.

Carbs to the rescue
Yes, eat carbs. Carbohydrates trigger the release of serotonin, a hormone that reduces pain and regulates mood. Healthy carbohydrate foods that you should always keep on hand include whole grain breads and crackers, brown rice, cereal and fruits. Try spreading a small amount of peanut butter on a sliced apple for a mid-afternoon snack. The natural carbs of the apple will help to relax your mind and improve focus. Additionally, the protein from the peanut butter provides a jolt of energy, keeping you full feeling until dinner.

Tuh-may-toh or tuh-mah-toh?
No matter how you pronounce it, one thing is certain - canned tomatoes are an essential ingredient no pantry should be without. In his new book "The 10 Things You Need to Eat" chef, author and TV host Dave Lieberman lists tomatoes as one of the 10 foods you should eat. Why? Because studies show tomatoes - rich in vitamins and lycopene - provide a mood-improving energy boost, and may also help reduce the risk of heart disease and certain types of cancers.

"Experts say, unlike most fruits and vegetables, tomatoes are most nutritious when they are cooked," says Lieberman. "In fact, canned tomatoes, which I always have in my pantry (Del Monte Stewed Tomatoes are particularly good), contain more nutrients and lycopene because they are pre-cooked, enhancing their nutritional content."

Go a little nutty, without really losing it
The lull between lunch and the end of the work day can sometimes feel like an eternity, causing us to feel lethargic and irritable. Pull yourself out of the mid-afternoon slump with a handful of nuts or seeds, such as almonds, walnuts or sunflower seeds. The protein in nuts is perfect for a quick pick-me-up, and just a small handful packs a powerful punch of B6 vitamins - key nutrients in the creation of mood-enhancing serotonin to calm anxiety. Keep a jar of raw almonds in your desk, or mix up your favorite trail mix for a homemade de-stress treat.

Nothing fishy about this
Tuna packs a tasty trifecta of nutrients - inflammation-reducing omega-3s, emotion-enhancing B vitamins and serotonin-increasing vitamin D. Tuna is a good source of lean protein, which helps to sharpen awareness and alertness. Spread tuna on whole grain crackers for a quick lunch or for a stress-relieving dinner, reach in your pantry and toss tuna with a can of chopped spinach and whole wheat pasta to wind down after a long day.

Get moving
It is no surprise that most Americans spend a significant amount of time each day traveling to and from work, sitting at a desk, staring at a computer, and then settling down on the sofa to watch hours of television. But experts recommend that everyone should get at least 30 minutes of exercise a day, which increases serotonin levels and gives you a natural high. This can even be accomplished in 10-minute intervals if you can't always find a free half-hour. Walking is one of the most efficient and effective forms of exercising - it relieves stress, lifts your mood, and helps you get a better night's sleep.

Avoid the crash
Eat small meals or snacks every few hours to avoid peaks and valleys in blood sugar, and maintain positive energy levels. When you start to feel like you are running on empty, resist the urge to reach for caffeine. It's good for a temporary lift, but too much caffeine is linked to depression, anxiety and mood swings, the latter which can make you crash even harder.

The most important thing is to set realistic, attainable goals and build activity and healthy eating into your daily routine. For more healthy eating tips to help boost your mood year-round, visit www.delmonte.com/solutions.

Courtesy of ARAcontent

(ARA) - When Kathy Paul heard all the laughter coming from her kitchen during the Paul family reunion, she knew compiling a family cookbook was the perfect way to record such joyful moments.

"As we were preparing the dishes, my nieces were laughing and having a great time remembering stories about their childhoods at Grandma and Grandpa's house," says Paul, who lives with her husband, Don, on a farmstead that has been in his family for more than a century.

She wanted a tangible way to preserve for younger family members all the memories and recipes that have been so important to her family. "I was sitting at home making notes for the reunion and trying to think of a way to make it really special. I thought a cookbook would be a really great thing for every family member to have, and, hopefully, pass on to future generations."

First, Paul sent out letters and e-mails and called relatives, asking them to bring special recipes and memories to the reunion. Then, she started collecting family photos dating back to the mid-1800s, plus photos of the original farm house, barn and the still-blooming rose bush that has been part of the farmstead since it was transplanted from Pennsylvania by Don's great-grandparents around 1865, when they first came to Iowa.

"I put the photos on display for the reunion and it got everyone talking about the things they remember," says Paul. With about 50 family members in attendance at the reunion, she was also able to snap a group photo that day to include in the cookbook.

Once gathered, Paul was able to send the recipes and photos to G&R Publishing. The custom cookbook company then typed and formatted her information to create "The Paul Family Cookbook, From Pennsylvania to Illinois to Laurel, Iowa." G&R Publishing's expertise in creating family cookbooks, as well as cookbooks for fundraisers, churches and schools, made the project simple to complete and gave it the professional touch that Paul was looking for. She explains, "My son-in-law created our custom cover and the people at G&R brought it all together, adding the special touches I wanted."

From start to finish, cookbooks can be in your hands in less than eight weeks. After Paul received her shipment of cookbooks, she could hardly wait to distribute them to her family. "I use my mother's recipes and Don's mother's recipes all the time. I like to think that future generations can go back to this cookbook and remember the recipes their mother and grandmother used to make."

Whether it's a family cookbook or one for a local church, custom cookbooks make a great keepsake with recipes that can be shared and enjoyed by many. For more information, call (800) 383-1679 or visit www.GandRPublishing.com.

Courtesy of ARAcontent

(ARA) - Most parents can relate: Redecorating your child's room often turns out to be far more challenging than freshening up the decor in other areas of your home. After all, kids have their own personalities and tastes - and what you like might not mesh with their ideas of the world's coolest bedrooms.

Obviously, as parents, we want the best for our kids but we also need to be budget-conscious these days. And, redecorating projects often spiral into endeavors that gobble up not only your budget but also your sanity. Often, what started out as a fun redecorating project can quickly turn into an overwhelming task that everyone in the family dreads finishing.

But, if you do it right and with some thoughtful pre-planning, redecorating kid spaces doesn't have to be draining to your bank account or your patience, notes Donna Schroeder, Dutch Boy color marketing and design manager.

"There are a few basic decorating foundations that can have a huge impact on a child's room, with color being at the forefront," Schroeder says. "Aside from floors and window treatments, the largest area where color is used is on the walls. Luckily for parents, painting their child's room is a fun, easy and very inexpensive way to update a living space. It's also a great way to involve your child in the decision process so they can help create a memorable space to call their own."

When choosing paint, a little forethought and some fundamental knowledge on color selection are all that's needed. Don't make the mistake of thinking there are "right or wrong colors." Let creativity -- and your child's tastes -- be your guide.

To lend a helping hand, Crayola and Dutch Boy offer a complete, 96-color palette of Crayola colors tinted in Dutch Boy Paint. It features fun, unique color chips sure to generate some enthusiasm from any child for a room makeover, as well as 16 inspiration cards featuring exciting room themes and designs that can help jump-start the creative process. With so many choices, chances are your child's "favoritest" color will be among the mix.

Redecorating a fresh, new space for children goes beyond selecting paint colors and decorating themes. If you're planning a significant revamping of a room, or are perhaps welcoming a new baby, look into double-duty furniture, such as changing tables that convert easily into a bureau, so once a baby is out of diapers, the table can still serve a purpose in the room.

If your children are older, there's nothing wrong with refurbishing hand-me-down furniture to give their rooms a new look -- and save some money. A little ingenuity, paint and some old-fashioned elbow grease can turn a beat-up, dated old armoire, bookshelf or desk into a whimsical piece of expression in any room, not to mention handy storage for toys, clothing, books and more.

Speaking of storage, more is always better - over-plan rather than installing just enough for current belongings. Let's face it: kids come with lots of stuff that seems to multiply nightly. The cabinet that can hold a few blankets and books today likely will end up stuffed with clothes, toys and collectibles even a year or two down the road. There are plenty of cost-effective and colorful storage and closet units available at a variety of home improvement retailers.

And don't forget extending creativity to the finishing touches -- accessories like window treatments and novelty throw rugs. Create fanciful designs on plain, inexpensive roman shades or room-darkening blinds by decorating them with patterns from fun stencils or stamps, using paints that coordinate with the wall and trim palette. From flowers or cars to trains or fairies, the possibilities for livening up plain window treatments are endless -- and far from costly. Area rugs add another bit of special personalization to a child's bedroom. A lively, patterned rug can add a lighthearted feel to any space.

"With a little planning and a lot of imagination, it's easy to create a playful space for kids that pops with color and some personalized magic, even on the tightest budget," Schroeder says. "In fact, they might like it so much when you send them to their room; they might not want to leave."

Courtesy of ARAcontent

(ARA) - A harsh winter may have many Americans dreaming of daffodils, green grass and open windows welcoming in fresh air. How will you celebrate a day of warm weather that signifies spring has arrived? Many people will devote the day to spring cleaning. Cleaning windows is the most dreaded spring cleaning chore for nine out of 10 homeowners who intend to take on such projects, according to research from Pella Windows & Doors. Second on the list of least favorites is clearing out gutters or organizing the inside of the home and third is yard work.

Spring into action
Not only will spring bring warmer temperatures and cleaning chores, but a likely wave of remodeling projects. According to Pella's research, 61 percent of homeowners plan to make improvements to their current home, while only 6 percent said they would move into a home that doesn't require upgrades. A smaller group of consumers plan to build their dream home in 2010.

Homeowners in the Midwest and South are more likely than those in the Northeast and West to do home improvement projects themselves. And families with children are more likely to take on their own home improvements to reduce job costs versus those without kids.

Spruce up for a new look
Installing new carpet or flooring is perhaps the most popular home improvement slated for the new decade. According to the study, 48 percent of homeowners planning to make upgrades have intentions of replacing carpet or flooring. Updating the interior or exterior of the home was a close second and planting a new landscape was the third most popular curb appeal task.

Tranquil colors emerge
So for those pulling up the carpet or painting their house, what do the experts say are the latest colors and trends to consider? This year, the consensus on home decor and design is "ease." Tranquil, cool colors fit the notion of relaxation and respite, while kitchen design trends showcase the total dining experience and blend the kitchen to meld seamlessly into the rest of the home. You can learn more about design trends at Pella's Web site pressroom.pella.com/news_releases/new/307.

Simple solutions
To create a simple, beautiful space in your home, begin by taking a look around at rooms or items that have become unattractive or non-functional. Consider everything from your front door (is it attractive and welcoming) to your windows and window treatments. If window cleaning is a dreaded chore, window replacement may be high on the list, too. And relax; Pella helps simplify your life and the process of choosing windows and doors.

Whether you're considering replacing windows or adding new to a remodeled room or home addition, the process can be simplified by working with one company that offers a variety of energy-efficient window and door choices (wood, fiberglass, vinyl). Pella experts will come to your home, take measurements and see to it that windows and doors are properly installed.

Enlighten your days
You don't have to compromise design to save energy, so factor that into the benefits of home improvement. More windows mean more natural light, a natural mood-enhancer in cold or warm weather months. Plus adding windows doesn't mean you'll be adding to your utility bill. With energy-efficient products like Pella Designer Series wood windows or doors with window treatments (blinds or shades) included between panes of glass and superior energy-efficient windows, you'll save on monthly energy costs and to help maintain a sunny disposition year-round. For more details, visit pressroom.pella.com/news_releases/new/308.

When spring weather hits, make improvements that will give your home a breath of fresh air. For more information on Pella remodeling projects or to contact a sales representative visit www.pella.com or call (888) 847-3552.

Courtesy of ARAcontent

(ARA) - Now that the flu season is well underway you want to protect your family and yourself as much as possible, especially when your children's classmates continue to miss school and your co-workers are still calling in sick.

Lifestyle choices will play a role in how well you cope with the rest of the flu season, says Dr. Woodson Merrell, chairman of the Department of Integrative Medicine at Beth Israel Medical Center and technical advisor to Boiron. He shares some of his tips on how to how avoid getting sick and what measures to take if you do experience the flu or flu-like symptoms:

* Get plenty of sleep: Between seven and eight hours of sleep each night are recommended. You need sleep to give your body energy to protect it from viruses.

* Stay active: Incorporate moderate exercise into your daily routine - take walks, work out at a gym or attend an aerobics class - again, to give your body energy and strength. Avoid strenuous exercise though when feeling ill.

* Drink water: Stay hydrated by drinking plenty of fluids. Dr. Merrell recommends drinking five to six glasses of water or other non-caffeinated beverages every day.

* Skip junk food: By eating a healthy and balanced plant-based diet, which is naturally antioxidant and anti-inflammatory, you're giving your body plenty of nutrients to help keep flu symptoms at bay.

* Use hand sanitizer, either alcohol- or thyme-oil based: Wash your hands thoroughly - especially before meals - and use hand sanitizers to combat germs when soap and water aren't available. Keep a bottle in your purse, at your desk at work or any place else it's easily accessible.

* Take quick action to nip flu-like symptoms in the bud if you start to feel run-down with a headache, body aches, chills or fever. Oscillococcinum or Oscillo is a natural flu medicine that has been shown in studies to shorten both the duration and severity of flu-like symptoms when taken at the onset. Since Oscillo is homeopathic, it has no side effects like drowsiness or sleeplessness, doesn't interact with other medications and is safe for anyone 2 years and older.

By being proactive, your family has a much better chance at staying healthy and making the most of wintertime activities.

Courtesy of ARAcontent