How to Store And Use Fresh Herbs

Basil – How to store it: At room temperature in a vase of water for up to 1 week.
Use it up: Mince and combine with sugar for an aromatic fruit topping.

Chives – How to store them: In a sealed plastic bag in the crisper for 1 to 2 weeks.
Use it up: Chop and combine with softened unsalted butter; drop chunks on top of just-cooked steaks, pork chops, or fish.

Cilantro or Parsley – How to store it: In the refrigerator wrapped in plastic for up to 5 days.
Use it up: Puree 1 cup leaves with 1/4 cup olive oil and 1 clove garlic to make a pesto; use on pasta or as a dip for bread.

Rosemary – How to store it: In the refrigerator in a sealed plastic bag for up to 5 days.
Use it up: Whole branches make a perfect bed for roasted vegetables, or tuck them into the cavity of a chicken or other bird before roasting.

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The change of seasons and less sunlight can affect your mood

Aunt Martha’s Health and Wellness shared in the Daily Herald that almost all of us feel sad when summer days end and fall makes way for a long and cold winter. But bad weather, cold temperatures and the dark days affect some people more than others.

We all need some sun to absorb vitamin D production, and lack of the vitamin has been proven to negatively affect individuals as it relates to depression and a healthy immune system.

The sudden change in season can actually cause one type of depression, seasonal affective disorder (SAD), which worsens during the winter months and improves with the start of spring.

Researchers at the National Institute of Mental Health identified patients who experienced regular fall/winter depression. Also known as seasonal adjustment disorder, the condition affects about 10 percent of people in nontropical climates and about 20 percent report a milder form of depression.

“One of the most prevalent symptoms of Seasonal Affective Disorder is disabling fatigue,” said Dr. Saisha Gupta, chairwoman of psychiatry for Aunt Martha’s Health and Wellness.

“A sudden loss of energy, which can be both mental and physical, makes activities that were once fun and easy completely exhausting,” she said. “Another common symptom is alienating one’s self from social activities, hobbies or people that have played a large part in the individual’s personal life.”

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Easy Meal Prepping Ideas and Recipe

College of DuPage Nursing Student  Christine Nwaezeapu knows that  meal prepping can be a daunting task but there are lots of benefits, such as:

  • weight control
  • portion size
  • ingredients
  • a nutritionally balanced diet

So here  are some points to follow prior to beginning the process;

  1. Pick a specific day of the week to cook your meals
  2. Start small e.g. prep only meals for 2-3 days
  3. Use proper storage containers
  4. Create a meal plan with
  • 2-3 vegetable you might like
  • 1-2 proteins
  • 1-2 different Carbs

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5 Ways To Make Your Coffee Healthier

Jennifer Dawson, the Content Manager for a small health and wellness site, shared with Healthy Lombard that coffee remains as America’s favorite beverage. According to a poll, about 83% of American adults are coffee drinkers, consuming an average of three cups a day per person. Indeed, people all over the nation are investing in sophisticated coffee machines to replicate the experience that one can get in any of the coffee shops in the country. For decades, there have been conflicting findings on whether drinking coffee can be beneficial to one’s health. While it’s true that drinking massive amounts of caffeine can have adverse effects on your health and body, there are ways to make your favorite beverage healthier and better for you. Here are 5 simple ways to make your coffee healthier.

Try sparkling coffee

This is a great alternative to your coffee that doesn’t require a coffee maker. To make sparkling coffee or Aqua Java, combine organic coffee, a bit of cane sugar and erythritol (sugar alcohol) in a glass jar or a mason jar. Not only does it have only 20 calories per serving, but it also has less caffeine than ordinary coffee.

Use stevia instead of sugar

Do you take your coffee with sugar? Too much sugar not only wreaks havoc with your blood sugar levels, but it can also cause obesity and certain skin conditions. Instead of sugar, try adding stevia to your cup of joe. Stevia is a natural sweetener that has no calories and it can aid in weight loss and lower blood pressure.

Skip the artificial creamer

Artificial creamer can make your coffee taste great, but it contains lots of extra calories. Instead of powdered creamers, make your coffee healthier by adding rice milk or almond milk to your coffee. Even whole milk is more nutritious than artificial creamer, so skip it the next time you prepare your beverage. If you want to do away with dairy altogether, then add a few drops of pure vanilla extra to your pot for a special, low-calorie drink. Read more

Please Thank A Veteran Today

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3 Heart Healthy Mexican Dinners You will Love!

College of DuPage Nursing Student Joshua Davick found the following recipes that are delicious,  heart-healthy, have just 5 grams or less of saturated fat per serving:

Refried Bean Tostadas with Pico De Gallo

This is a vegetarian take on a delicious Mexican favorite that you can easily enjoy any night of the week.

Total Time: 15 minutes

Level: Moderate

Yield: 4 servings at 92¢ each


8 corn tortillas

2 tsp of canola oil

4 plum tomatoes

1 small jalapeno

½ small red onion

2 tbsp. of fresh lime juice

Kosher Salt


¼ cup of fresh cilantro

1 can of refried beans

Shredded romaine lettuce


  1. Heat oven 425 degrees F. Brush the tortillas with canola oil. Place on baking sheets and bake until just crisp, about 8 minutes, flipping halfway through. Transfer to a paper towel–lined wire rack to cool and harden.
  2. Meanwhile, transfer the refried beans to a microwave-safe bowl and cook on high until heated through, 1 minute, stirring halfway through. In a medium bowl, toss together the tomatoes, jalapeño, onion, lime juice, and 1/4 teaspoon each salt and pepper. Fold in the cilantro. Top the tostadas with the beans, tomato mixture, and lettuce, if desired.
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whole grain mozzarella sticks your kids will love!

College of DuPage Nursing Student Tomasz Grezegorzka shared that cheese is not only delicious, it’s also considered a great source of protein and calcium. With 20 minutes and a couple of mozzarella stick you can bake this cheesy snack with ease.


  • 5 slice – bread, sprouted, whole grain
  • 2 tablespoon – Parmesan cheese, grated
  • 2 tablespoon – olive oil
  • 1/2 teaspoon – Italian Seasoning
  • 1 large – egg
  • 1/4 cup – flour, whole wheat
  • 8 stick – string cheese


  • Preheat oven to 375 F.
  • Place the frozen bread in a blender or food processor and pulse until uniform medium crumbs form.
  • Stir in cheese, olive oil, and Italian seasonings.
  • Place the breadcrumb mixture in a small but wide dish. In another dish, add the egg, fork-whisked with a tablespoon of water. In a third dish, place the flour.
  • Unwrap the cheese sticks, and roll each one first in the flour, then the egg, then the breadcrumbs. Make sure each stick is well coated, then place it on a greased cookie sheet.
  • Bake 6-8 minutes, checking frequently, until cheese is just melted but not too runny.
  • Serve hot with marinara sauce for dipping.

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A Guide For Detoxing After Halloween

How to Lift Weights to Lose Weight

Writer and editor CINNAMON JANZER posted on My Fitness Pal that most people think you have to spend hours on the treadmill to lose weight, but more research is showing that building muscle through strength training is the way to go. “It’s a really well ingrained myth that running at a low intensity for long periods of time is the way to lose weight,” explains Amber Ellison Walker, a NASM certified personal trainer at I Think I Can Fitness in Minneapolis, Minnesota. “I used to work at a gym and that’s exactly what we were supposed to tell people, but now there’s research that shows that burning fat is about using energy and the most efficient way to use energy is to strength train,” Walker notes.

Some of the research she’s talking about is Bill Evans’ work. A professor in the Department of Medicine at Duke University and the Department of Nutritional Sciences and Toxicology at UC Berkeley, Evans explains that strength training is key to losing weight because it builds muscle mass. “As our muscles get bigger, they trigger protein synthesis, which requires calories. The result is a sustained burning of calories and an increased metabolic rate,” Evans explains. “During aerobic exercise, we use more calories while exercising, but quickly return to our base metabolic rates afterwards,” he adds.


Even if you haven’t been a weightlifter before, Evans’ work on sarcopenia (the loss of muscle mass associated with aging) proves it’s never too late to start. “Our research demonstrateshow resilient muscle is even in 50- and 60-year-olds and beyond, and that muscle is astonishingly responsive to exercise,” he notes.

It turns out that strength training is ideal for people with busy schedules or people who aren’t inspired to work out more than a couple of times a week, because that’s all you need. Many of Evans’ studies have participants strength training just three days per week because “muscles need time to recover — you don’t need to exercise them every day,” he explains. This study, focusing on women, required just two days per week, concluding that the routine is “behaviorally feasible for busy midlife women.”

“Another thing we’ve seen is that previously weak people become more active when they get stronger because they’re able to do things like climb stairs more easily,” Evans adds. Read more

Each day, at least 6,200 people die from starvation. Would you like to make a difference?

St. John’s Lutheran Church and Peace Lutheran Church, both located in Lombard, IL are providing a solution and YOU can be part of it  by participating on November 4th at a Feed My Starving Children Event being held at the Odeum in Villa Park, IL.

What’s happening? We’ll be packing 400,000 meals for starving kids with Feed My Starving Children MobilePack™ (FMSC) at the Odeum Expo Center. We’re calling the event “Live the Love” and hope to bring together individuals, businesses and organizations like churches, schools, civic groups and others in the Western Suburbs to help.


Why are we packing 400,000 meals?

5.9 million children under the age of five die each year of all causes, but nearly half are due to hunger.** From this data, FMSC estimates at least 6,200 children die each day from undernutrition. We want to provide nutritionally-balanced meals to help change this statistic.


What are the meals like?

FMSC’s nutritious MannaPack™ meal formulas are specifically designed to aid in reversing malnutrition, providing the protein (soy), carbohydrates (rice) and key nutrients (blend of vitamins and vegetables) a child needs to thrive. Each meal is packed in a sealed bag to be cooked when received.


When is the event happening?

The remote packing event will be Saturday, Nov. 4, 2017; with shifts from 9-11, 12-2 and 3-5 p.m. at the Odeum, 1033 North Villa Avenue, Villa Park, IL.


How are we going to pack 400,000 meals?

Working with FMSC, we are scheduling three 2-hour MobilePack™ shifts in which teams of 8-10 people will work together to measure, mix and seal ingredients for each meal in plastic bag. After filling a shipping box with meals, the team cheers loudly to have an FMSC worker remove the box so they can start on another. It’s a fast moving, fun event with a lot of enthusiasm, competition and motivating music! Volunteers can register to pack during one or more shifts.

Who is FMSC?

Founded in 1987, FMSC is a Christian non-profit that provides nutritionally complete meals for starving, malnourished kids in 70 nations. Pre-packaged dry meals cost just 22 cents each and are funded and assembled by donor-volunteers ages five to 100+. More than 99 percent of FMSC meals have safely reached their intended destination. FMSC consistently receives the highest awards for accountability and transparency from Charity Navigator.


How Can You or Your Organization Help?

To make this event a huge success, we need the following ways:

  1. Volunteer– We will need 1,500 volunteers to pack 400,000 meals. Consider getting a group together and signing up for a shift. Sign-up online starting October.
  2. Become a Sponsor– Individuals and organizations are invited to be a sponsor by donating. It will take $88,000 to pay for 400,000 meals. All donations to FMSC are tax deductible and go directly for food cost. We will help publicize sponsors in any a ways we can at the event and in marketing materials. Sponsorships are available at three levels:
    1. Sponsor 10 tables – $10,000 – signage, booth etc. (We’ll work with you)
    2. Sponsor 5 Tables: $5,000 signage, name on promotion materials etc.
    3. Sponsor 1 Table: $1,000 Name on promotion materials etc.

What are the benefits of sponsorship?

There are several.

  1. A sponsor’s table or tables will be reserved before general enrollment is open.
  2. This is a good team-building activity. This offers an opportunity for people from different departments or responsibility levels to work together in a friendly, non- threatening way.
  3. Employees have a shared experience that helps them feel good about themselves and their employer.
  4. You have publicity possibilities. Sponsors names will be on promotional materials.
  5. Your customers and employees will see that you are a caring organization.
  6. It is tax-deductible.


If your organization cannot sponsor a table, can your employees still volunteer?

Yes, they are welcome to register to volunteer when general enrollment is offered.


Will they have to make a donation?

No, a donation is not required to volunteer. However, we would appreciate your organization’s help to promote their participation, either as volunteers or financially. For example, you might promote FMSC on a certain day by asking everyone to give up one treat of their choice and putting the cost of it in a FMSC collection container. This would give everyone an opportunity to be part of the action. We would be happy to meet with you to discuss ways you and your employees can help.


Why is the event being held at the Odeum?

The Odeum is generously donating their facility as one of our sponsors. The facility is centrally located and has the space and the parking needed to accommodate the volunteers and activity.


How can we get involved?

Contact Ralph Blessing (630-487-9819, or to become a sponsor. You can also make donations or volunteer online or get more details at our event link If you send a check, please be sure to note that it is for the Live the Love event.