Smart Living Weekly - March 19, 2014

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Save Smarter • Live Better • Rockford Region/Freeport 95¢ • March 19, 2014

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Right in Our Region

All Eyes on Van Vleet for March Madness

By Paul Anthony Arco asketball fans will have plenty of college teams to root for, when March Madness kicks off this week across the country. But there’s one player that many Rockford fans will be pulling for: Wichita State sophomore guard Fred Van Vleet.

The Rockford native has had a dream

B

season. Wichita State is ranked second in the country, thanks, in large part, to the stellar play of Van Vleet, a semifinalist for the muchcoveted Naismith Trophy, which honors college basketball’s top player. He’s also a strong contender for the Bob Cousy Award, given to college’s top point guard.

Continued on p. 20

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Getting Better Sleep • Your Style: Embracing Bracelets • Blooming Springtime Desserts Heart Health: Know the Basics • Boost Your Online Password Security

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We’ re here , fo r yo u.

Area’s best in patient safety FHN Memorial Hospital was recently recognized for a second year for our patient safety record by the world’s largest independent, non-profit product-

We at FHN are committed to a safe patient experience, and are proud that

and service-testing organization. In their second U.S. study, in which safety scores were calculated for nearly 2,000 hospitals, only 6% nationwide – and only four hospitals in Illinois – earned a score

FHN Memorial Hospital, which scored higher than any other hospital close to the communities it serves.*

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It is our goal to offer our communities the best possible healthcare services we can provide, and recognition such as this confirms our commitment to your confidence in our processes and capabilities.

Whether you need surgery, cancer treatment or other specialty care close to home, a hand in welcoming a new baby into your life, help in handling a chronic health condition, or emergency care,

choose the best in the area for patient safety: FHN.

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In This Issue

Right in Our Region: .....................Cover & p. 20 The Unstoppable Fred Van Vleet Your Home ........................................................11 Mattress 101: Get a Better Night’s Rest Inspiration & Worship .....................................12 Qualities of Jesus: Inspiring Hope Your Kitchen .................................................... 15 Colorful Frosting Flower Cupcakes Your Style .........................................................17 Jewelry That Shows Personality Your Health ...................................................... 25 12 Tips For Heart Health Your Fun ........................................................... 27 Dining Locally ................................................. 29 Tips ................................................................... 31 How to Read Nutrition Labels Your Money ...................................................... 33 Avoid Simple Online Passwords

Smart L iving Weekly ™

Publisher/Editor-in-Chief Bill Hughes Executive Editor Janine Pumilia

Managing Editor/Web Editor Chris Linden Associate Editor/Special Projects Editor Karla Nagy Senior Staff Writer/Promotions Coordinator Paul Anthony Arco Graphics Director Blake Nunes Graphic Designer Samantha Ryan Contributing Writer Jim Killam General Sales Manager Brent Hughes Sales Manager Brad Hughes Account Executives Steve Blachford, Brian Hughes Administration & Circulation Manager Lisa Hughes Website www.NWQSmartLiving.com Published by Hughes Media Corp.

728 N. Prospect St., Rockford, IL, 61107 (815) 316-2300, Fax: (815) 316-2301 lhughes@northwestquarterly.com Smart Living Weekly.

Copyright 2014 by Hughes Media Corp., 728 N. Prospect St., Rockford, IL, 61107. All rights reserved. Reproduction in whole or part of any text, photograph or illustration without written permission from the publisher is strictly prohibited.

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March 19

Thanks, But I’d Rather Shop Local

T

he chipmunks are awake, and those shaggy piles of dirty snow are flnally slipping away out of sight. It all adds up to springtime, which, in our offlce, means one thing: we’re busy preparing our annual WeBuyLocal issue.

For 10 years, it’s been Northwest Quarterly Magazine’s mission to shine a light on the strengths of our region, and that includes the locally owned businesses that distinguish it from other places.

If each of us made a point of spending at least some of our money at local shops and businesses, we’d all enjoy a stronger local economy Why? Because: 1. Money spent at locally owned businesses tends to be re-spent inside our community. Think about it. Shopping at chain stores and big boxes is like mailing our money out of state, straight to the store’s headquarters.

2. It’s a fact that shopping local creates more and better-paying jobs. Locally owned companies value employee stability and logevity. The Big Box, by comparison, often drives down the earnings of retail workers.

3. Local, independent businesses are proportionally more generous to local charities, schools and community events than chain stores, and they’re more accountable to their customers. After all, you’re more likely to flnd small-business owners while visiting church, school or the grocery store.

On top of that, buying local is better for the environment and helps friends and neighbors to keep their businesses’ doors open. It’s a simple case of “use it or lose it.” And haven’t we already lost too many locally owned businesses?

Be sure to get your copy of WeBuyLocal, when it hits the streets in a few weeks. Meanwhile, happy (local) shopping!

Janine Pumilia, Executive Editor Tell them you saw it in ... Smart Living Weekly

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FUN AT CHURCH! Join us at Court Street United Methodist Church at 10 a.m. every Sunday to see what God has in store for you. Bring the whole family! There’s something for everyone to enjoy including: · Exciting music · Groups for all interests · Children’s activities · Taize services · Summer camps for kids · Much, much more!

The public is welcome to all of our activities and services at Court Street United Methodist Church!

Open hearts. Open minds. Open doors.

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Mattress 101: How to Get a Better Night of Rest

By Chris Linden

T

ossing and turning all night is no fun, and neither is waking up with aches and pains caused by your mattress.

“Consumer Reports says that the average lifespan of a mattress today is about seven to 10 years,” says Mitchell Johnson, store manager at Gustafson’s Furniture & Mattress, 808 W. Riverside Blvd., in Rockford. “So, if your mattress is 10 years old, it’s probably a good time to start looking for a new one. Or, if you’re waking up with a lower backache and it goes away in a few hours, it’s probably a good indication that your mattress is no longer supporting you properly.”

Many of Johnson’s customers have not only waited 16 to 18 years to replace a mattress, but also have forgotten a simple maintenance rule: flip the mattress 180 degrees at least four times a year.

The good news is that mattress technology has improved dramatically over

the past 20 years. While manufacturers still make traditional mattresses, they’ve also developed models that enhance comfort, such as gel-infused memory foam mattresses. This foam is infused with little pieces of solid gel, a material that wicks away heat and conforms quickly as you shift. Johnson describes it as a step up from the Tempur-Pedic.

Pocketed coils are another innovation. Like a slinky in a sock, each coil offers support independent from neighboring coils. The double-pocketed coil takes it up a notch.

“In the center, there’s a firm coil, and on the outside, there’s a soft coil,” says Johnson. “A bigger person sinks down further, but still gets support. A lighter person lays down and doesn’t sink as much.”

Johnson sees more young customers opting for adjustable beds, because they enjoy angling their mattresses in ways

that make it easier to read, work on laptops and tablets, or watch TV. What works best for you depends entirely on your personal preferences. Find the bed within your budget that’s most comfortable, says Johnson, and be sure to really test them out.

“You should take off your shoes, take off your coat, and lay down,” he says. “And don’t just lay down – lay down in your favorite position. If you’re a back or a side sleeper, lay on your back or your side.” ❚

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I  W

Got Hope?

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specially as we approach the Easter season, we’re reminded that our faith is rooted in hope that some day we’ll be together with Jesus Christ.

Meanwhile, most of us fear and grieve the end of life on this Earth. This is natural. Even Jesus prayed for God to take away the ordeal set before him.

And he went a little farther, and fell on his face, and prayed, saying, O my Father, if it be possible, let this cup pass from me: nevertheless not as I will, but as you will. (Matthew 26:39, AKJV).

After his crucifixion and resurrection, Jesus made various appearances to his disciples and others for 40 days, before ascending and disappearing into a cloud. As his apostles watched this phenomenon, two angels told them: “Men of Galilee, why do you stand here looking into the sky? This same Jesus, who has been taken from you into heaven, will come back in the same way you have seen him go into heaven.” (Acts 1:11, NIV).

Knowing that Jesus Christ will someday return is a source of hope, joy and comfort to us. Writing to Christians at Thessalonica, Paul told believers: Brothers, we do not want you to be ignorant about those who fall asleep, or to grieve like the rest of men, who have no hope. We believe that Jesus died and rose again and so we believe that God will bring with Jesus those who have fallen asleep in him. According to the Lord’s own word, we tell you that we who are still alive, who are left till the coming of the Lord, will certainly not precede those who have fallen asleep. For the Lord himself will come down from heaven, with a loud command, with the voice of the archangel and with the trumpet call of God, and the dead in Christ will rise first. After that, we who are still alive and are left will be caught up together with them in the clouds to meet the Lord in the air. And so we will be with the Lord forever.

Therefore encourage each other with these words. (I Thessalonians 4:13-18, NIV). ❚

Get SLW Inspiration & Worship articles every week. Visit NWQSmartLiving.com and start your e-Edition today.

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Let Your Dessert Table Bloom with Color L

et springtime blossoms bloom on your dessert plate. Cupcakes make a great and easy foundation for trying new things. With a small surface to work with, you can top your treat with one fabulous larger-scale flower or multiple smallerscale flowers.

Try these tips from Wilton to create your own bouquet of sweet treats: • Botanical Beauties: Planning a bridal shower or other special occasion?

Make cupcakes that mimic the flowers used for the event or those planned for the bride’s bouquet.

• Fun with Flowers: Pick up fresh decorating inspiration in the new Wilton Method Course 1 – Building Buttercream Skills at your local craft store.

You’ll learn the techniques and discover the tools that make it easy to create extraordinary decorating projects, including six beautiful flowers, for cupcakes, sweet treats or a layered cake.

• Floral Fantasy: Adapt techniques to suit your floral style. Sometimes, just changing the size of the decorating tip changes the look of a flower dramatically. Experiment with tip size, color and design to create a garden full of icing flowers. After all, who says you can’t create the flowers you see in your dreams?

• Bloom Where You’re Planted: Carry the floral theme from the bottom of your treats to the top. Highlight your gorgeous icing flowers by using Wilton Petal Baking Cups for your cupcakes, rather than traditional baking cups. The petalshaped top edge will beautifully accent your cupcake blooms.

For more spring flower ideas, baking tips, inspiration and where to take a class, visit wilton.com.

You Will Need: • Decorating bags • Drop flower decorating tip (use tip 2D for practice) • Buttercream icing (medium consistency) Fit decorating bag with drop flower decorating tip 2D and fill half full or less with medium-consistency icing.

Hold decorating bag at 90 degree angle to treat, with tip just touching surface.

Squeeze, letting icing build up to make flower.

Stop squeezing, then lift tip away.

Hint: Pipe drop flowers in buttercream icing directly on cupcake. Piped dots or candy can be used for flower centers. ❚ (Source: Family Features)

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Jewelry Choices Reflect Your Personality T

he buzzword in fashion jewelry today is individuality.

That can be achieved with collectible ensembles, like charms and other pieces from makers like Pandora or O.W.L. (Ones We Love), or with unique combinations of materials, colors and styles, says Debra Fontana, Proprietor of Frank Jewelers, 19 E. Stephenson St., Freeport.

“What’s really trending hugely is layering,” she says. That means wearing several necklaces or bracelets together.

“It’s not just one any more. It’s stacking.

And that’s with bracelets, also. Nobody wears one. Everybody wears three, flve, eight.”

That’s a departure from the days when a woman would wear a single, gold tennis bracelet.

“Now it’s stylish to wear a diamond bracelet, a Pandora bracelet and

several bangle bracelets together on one arm, mixing color, style and texture, also refecting a woman’s personality and uniqueness,” she says.

The change happened largely because the price of gold has gone so high, she says. But it’s given rise to a whole new set of style options.

“Now there are so many metal alternatives. You have to, to have price points all over the map. Years ago, when we would go to shows, we would buy white gold, yellow gold and platinum. When gold went so high, even for wedding bands, they came out with titanium, ceramic, enamels. That’s when you started seeing all this sterling jewelry.”

Take Pandora, for example. It’s one of Fontana’s biggest sellers, and she credits that to nearly limitless combinations and a wide variety of prices.

“Of the thousands of bracelets that I’ve sold and put together, there are never ever two that are the same,” she says. “It’s very personal and individualized. There are just so many possibilities. They are constantly coming out with new things: new, limited edition collections.” ❚

Get SLW Style articles every week.

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March Maddness Continued from Cover Earlier this season, Van Vleet and his teammates graced the cover of Sports Illustrated. To top it off, Van Vleet was recently named the 2014 Missouri Valley Conference Larry Bird Player of the Year.

He’s only the second sophomore in history to earn the prestigious award.

“That’s really amazing,” says Van Vleet. “Just the history is mind-blowing.

That’s good company to be in. If that’s any indication for the future, I’m excited for what lies ahead.”

Van Vleet is no stranger to high praise for his basketball skills. As a student at Rockford Auburn High School, Van Vleet earned several accolades for his play on the court. He was named NIC10 Male Athlete of the Year in 2012; he earned the conference’s first Associated Press first team all-stater in 14 years, and led the Knights to a third-place finish in

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the Class 4A state tournament.

“We knew all along he was destined for greatness,” says his mother, Sue Van Vleet. “We just didn’t think it would happen this fast. With some kids, you can sense the talent just by being around them. Fred’s one of those kids. It’s unbelievable to see my son playing on the biggest stage in college basketball. It’s been fun so far.”

Van Vleet has had plenty of support along the way. Growing up, his stepfather, Joe Danforth, nudged the youngster out of bed at 5 a.m. to work on his game at the YMCA, before school started. The extra work has paid off.

“Fred was always unselfish,” says Danforth, who coached his stepson in youth basketball. “I always told him, ‘Fred, you have to shoot the ball more.’ It was like pulling teeth. I think he got tired of me bickering with him, but by his senior year at Auburn he started becoming more aggressive and taking over games.”

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Van Vleet averaged 20 points and six assists per game his senior season.

After graduating from Auburn, Van Vleet had opportunities to attend Northern Illinois University and Kent State University, among other schools, but it took just one visit to Wichita State’s campus in Wichita, Kan., for Van Vleet to make his decision. “He fell in love with the school and the coach,” says his mother, Sue. “He came home and said, ‘that’s where I want to go.’ That was it. There was no way he was going to be talked out of it.”

Last year, Van Vleet came off the bench as a freshman, as Wichita State shocked the country by reaching the Final Four. This season, as a starter, Van Vleet has averaged 11.9 points, 5.3 assists and 4 rebounds for the undefeated Shockers.

But his coach says his best skills go beyond the numbers.

“He puts you at ease, as a coach, knowing that you’ve got him running

R  O R your program, handling the basketball, and being a leader on the floor,” says head coach Gregg Marshall. “He enables you to sleep well at night. He’s an extension of the coaching staff on the floor, and it’s comforting knowing that he’s not even done with his sophomore season.”

Emily Tropp is a former sports reporter who covered Van Vleet when he was in high school. “We haven’t seen a local athlete do the things that Fred does,” she says. “We knew he had the talent and the character, but it’s mind-blowing what he’s done in such a short amount of time.

On the court, he’s so calm. Nothing rattles him. I’m proud of the way he handles himself.”

As his game continues to evolve, some predict a pro career in Van Vleet’s future.

“I do think in my heart he has a chance to make it to the NBA,” says Danforth. “Sometimes God has a plan for you. Everything has fallen into place for

Fred. It may not be this year, or next, but I think he’s got a shot at getting into the league. People don’t see the hard work Fred puts into his game. He’s humble, but he’s also confident.”

Van Vleet isn’t worried about his future for now. He’s squarely focused on

getting the Shockers back to the Final Four.

“We still have a lot of work to do,” he says. “These awards won’t mean anything if we don’t take care of business and finish out the way we want to finish out.” ❚

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Heart Health: 12 Things You Should Know

By FHN, Freeport eart disease accounts for 28.5 percent of American deaths, with malignant tumors placing second at 22.8 percent, according to the U.S. Centers for Disease Control & Prevention. FHN offers the following heart health advice.

1. Don’t smoke or use tobacco. When you quit, your risk of heart disease drops dramatically within a year.

2. Exercise at least 30 to 60 minutes on most days of the week. Everything from housework to walking the dog counts! If you don’t have time to “work out,” break up your exercise time into 10-minute sessions throughout the day.

3. Reduce stress. Operating in “panic mode” raises your blood pressure, makes your heart work harder, and elevates your body’s levels of hormones like adrenaline and cortisol. Try deep breathing, guided imagery or yoga to reduce stress levels.

4. See your health care provider reg-

H

Signs of Heart Attack • Chest discomfort (uncomfortable pressure, squeezing, fullness or pain) • Discomfort in other areas of the upper body (arms, back, neck, jaw or stomach) • Shortness of breath • Breaking out in a cold sweat • Nausea • Lightheadedness

ularly and ask how you can improve your health.

5. Know your risk factors for heart disease. Your provider will check your weight, blood pressure, cholesterol, blood glucose level and explain how they affect your risk of developing heart disease.

6. Control diabetes. It’s important to monitor and keep your blood glucose levels under control. About two-thirds of people with diabetes die of heart or blood vessel disease.

7. Control high blood pressure, since

it can increase your risk of heart disease.

Have your blood pressure checked at least once every two years.

8. Maintain a healthy weight and pay attention to portion sizes. Eat lots of nutritious vegetables and fruits.

9. Choose whole grains over white bread and stay away from reflned grain products like frozen waf‡es, quick breads and sweets.

10. Limit unhealthy fats and cholesterol in your diet. Choose lean meats with less than 10 percent fat. When you do use fats, choose healthier ones like olive or canola oil, and cholesterol-lowering margarine spreads.

11. Reduce sodium use. Much of the sodium you get comes from processed foods, so watch labels. Use herbs and spices to ‡avor your foods.

12. No matter how healthy you are, make sure you know the signs of a heart attack, shown above. ❚

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Spring Awakening Gathering March 22, 1-8 p.m. Outdoor activites; barn dance; community supper; live music. The Pec Barn, Pecatonica River Forest Preserve, 7260 Judd Road, Pecatonica, Ill., (815) 335-2915, wcfpd.org.

Murder at the Speakeasy March 22, 6-8:30 p.m. Get out your flapper dress, zoot suits and Tommy guns. At a speakeasy during Prohibition, where bathtub gin is being mixed, the mob and the police are sure to bring trouble. $20. Tinker Swiss Cottage Museum, 411 Kent St., Rockford, (815) 964-2424, tinkercottage.com.

Freeport United Way Dinner March 22, 6-10 p.m. Enjoy an evening full of antics in the name of charity – a fun way to support 31 local member agencies during a night filled with local celebrities and an auction. Masonic Temple, 305 W. Stephenson St., Freeport. $35. (815) 232-5184.

Spring into Science March 24-28, 10 a.m.-5 p.m. Jumpstart your spring break with amazing science demonstrations, a planetarium show and fresh arts and crafts. Discovery Center, Rockford, discoverycentermusuem.org.

Jazz at Lincoln Center Orchestra March 27, 7:30 p.m. Enjoy 15 of the best soloists, ensemble players and arrangers in jazz, widely regarded as one of the best big bands in the world today. Coronado Performing Arts Center, Rockford, coronadopac.org.

Spring Constellations March 28, 7-8 p.m. Learn about the spring constellations and other planets. Free. Weiskopf Observatory, 7993 N. River Road, Byron, Ill., (815) 234-8535, byronforestpreserve.com.

Nano Day March 29, 11:30 a.m.-3:30 p.m. Greeting cards that sing, fabric that stretches, and

(Julie Huber photo)

AJG: Exploring Hostas in Japan March 20, 7 p.m. Mark Zilis, owner of Q & Z Nursery in Rochelle, Ill., will talk about diverse Japanese hosta habitats, from the rocky outcrops at the edge of rushing rivers on Shikoku to the grasslands at the base of Mt. Fuji. Zilis has introduced more than 300 hostas to the nursery trade and has studied them in gardens throughout the U.S., Netherlands, Belgium and Japan. Anderson Japanese Gardens, 318 Spring Creek Road, Rockford, AndersonGardens.org.

Enjoy a historical happy hour at the Oscar Taylor Home in Freeport on March 29.

thermometers that turn color owe their remarkable properties to nanoscience technology. Real scientists, special hands-on projects; more. Discovery Center, Rockford, discoverycentermuseum.com.

Historical Happy Hour March 29, 5-7 p.m. Enjoy a special night at the Oscar Taylor Home on the grounds of the Stephenson County Museum. Wine cocktails from Famous Fossil Vineyard, cheeses from The Cheese Market, a silent auction, guest bartenders, a photo booth and more. Attendees are encouraged, but not required, to wear their best 1950s outfits. $25. Stephenson County Museum, 1440 S. Carroll Avenue, Freeport. (815) 232-8419.

24th Annual Egg Artists’ Show & Sale March 29-30, 10 a.m.-4 p.m. Amazing artistic eggshells; egg art vendors; classes; Featured Artist demos; food & snack vendors. Vote for People’s Choice. Midway Village, Rockford, midwayvillagemusuem.org.

Earth Day Luncheon April 3, 11:30 a.m. to 1 p.m., RSVP by March 27. Hosted by Keep Northern Illinois Beautiful, at Giovanni’s Restaurant, 610 N. Bell School Road, Rockford. More info at knib.org.

Botanica: A Gardener’s Luncheon April 17. 9:30 a.m. registration; 10 a.m. design workshop by Poska and K. Hill Antiques; 11 a.m. social hour with silent auction; noon lunch; 12:30 p.m. live auction; 12:40 presentation “Creating Perennial Plant Communities – The Know Maintenance Approach,” by Roy Diblik, renowned landscape designer. Location: Giovanni’s Restaurant, 610 N. Bell School Road, Rockford. Presented by Klehm Arboretum, Klehm.org. ❚

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GLASS SERVICE, INC.

815-397-7211 WWW.ABILITYGLASS.COM 905 22ND STREET, ROCKFORD

Mirrors Beveled • Framed • Frameless Shower Enclosures Heavy Glass • Framed • Frameless Insulated Glass Tinted • Low E. • Argon Aluminum Storefronts Entrances

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Smart Dining Weekly Our Top Picks for Terrific Local Restaurants D Dinner, L Lunch, Br Brunch, Bk Breakfast. Cost: $ under $12.50; $$ $12.50 - $25; $$$ $25+ 2nd Cousin’s Bar & Grill  Casual/American. Full bar.

6246 E. Riverside Blvd., Loves Park, Ill., (815) 637-2660.

LD M-F 11am-2am, Sat-Sun 8am to late. $. abreo  Upscale-Casual. Tapas menu. 515 E. State St., Rockford, (815) 968-9463. D M-Th 5-10pm, F-Sat to midnight. Bar open late. $-$$.

Amici Italian Grill  Upscale-Casual/Italian. Fresh, authentic Italian cuisine. 5506 Clayton Circle, Roscoe, Ill., (815) 623-7171. LD Sun-Th 11am-9pm, F-Sat 11am10-pm. $-$$.

Backyard Grill & Bar  Casual/American. 5390 Elevator Rd., Roscoe, Ill., (815) 623-6677. 201 State St., Cherry Valley, Ill., (815) 332-4176. 6473 N. 2nd St., Loves Park, Ill., (815) 636-9430. LD M-Th 11am-midnight, F-Sat to 2am, Sun noon-10pm. $-$$.

™

JMK Nippon Japanese Restaurant & Sushi Bar  Upscale-Casual/Japanese. Food cooked at your table.

2551 N. Perryville Rd., Rockford, (815) 877-0505. L T-F 11:30am-2pm, Sat to 2:30pm; D M-Th 5-9:30pm, F-Sat to 10:30pm, Sun 4:30-9:30pm. $$.

Joey C’ Cucina & Cocktails  Upscale-Casual/Italian specialties. 2583 N. Mulford, Rockford, (815) 639-1200.

LD M-T 4-10pm, W-Th 11am-9pm, F to 10pm, Sat-Sun 4-10pm $.

Leombruni’s Italian Village Pizza & Restaurant  Casual. 110 W. 2nd St., Byron, Ill., (815) 234-2696. D T-Th 5-9pm, F-Sat to 11pm, Sun to 10pm. $.

Lucha Cantina  Casual/Mexican. Fresh ingredients, no MSG, steaks, mac ‘n cheese, burgers. 1641 N. Alpine, Rockford, (815) 977-4319. LD M-Th 11am-midnight, F-Sat 2am. $.

Lydia’s Café  Casual/American. Your friendly neighborhood café. 1710 Rural St., Rockford, (815) 2290322. BkL T-F 7am-1:30pm, Sat to 1pm, Sun 8am-1pm. $.

Bravo Pizza  Italian/American favorites, full bar. 376 Prairie Hill Road, South Beloit, Ill. (815) 624-7900. LD M-Th 11am-10pm, Fri. & Sat. 11am-11pm, Sun. 11am10pm. $.

Maciano’s Pizza & Pastaria  Casual. Gourmet pizza, Italian favorites, beer & wine. 6746 Broadcast Pkwy., Loves Park, Ill., (815) 963-7869. LD Sun-Th 11ammidnight, F-Sat to 11pm. $$.

Butterfly Club  Upscale-Casual/Fine Dining. 5246 E. Co. Road X, Beloit, Wis. (608) 362-8577. LD T-Th 5-9:30pm, F 4:30-10pm, Sat 5-10pm, Sun noon-8pm. Live bands. $$.

Merrill & Houston’s Steak Joint  Fine Dining/ American. Ironworks Hotel (formerly Beloit Inn), 500 Pleasant St., Beloit, Wis. (608) 313-0700 D. Sun.-Th 4:309p.m, Fri-Sat. to 10pm. Bar open later. $$.

Cannova’s Pizzeria & Fine Italian Cuisine  Casual.

Pizza, pasta, steak, seafood. 1101 W. Empire St., Freeport, (815) 233-0032. D T-Th, Sun 5-9pm; F-Sat 10pm. $-$$.

Mulligans  Casual/American Pub. 2212 N. Main St., Rockford, (815) 963-7869. LD M-Sat 11am-2am, Sun to midnight, F-Sat to 2am. $

Ciao Bella Ristorante  Upscale-Casual/ItalianAmerican. Extensive wine list; daily specials. 6500 E. Riverside Blvd., Loves Park, Ill., (815) 654-9900. LD M-F 11am-9pm, Sat 5-9pm. $$.

Murphy’s Pub & Grill  Casual/Irish-American. 510 S. Perryville Rd., Rockford, (815) 986-0950. LD M-Sat 11am2am, Sun to midnight. $-$$.

Costa’s Italian Ristorante  Upscale-Casual. 133 Blackhawk Dr., Byron, Ill., (815) 234-4707. Open daily.

D Sun-Th 4-10pm, F-Sat to midnight. $-$$.

Dos Reales  Casual/Authentic Mexican. 5855 E. State St., Rockford. LD M-Th 11am-10pm, F-Sat to 10:30pm, Sun to 10pm $-$$.

Fifth Alarm Firehouse Pub  Casual/American. 120 N. Union St., Bryon, Ill., (815) 234-7000. LD daily 11am. $-$$.

Giordano’s  Casual/Italian. Authentic stuffed pizza, salads, sandwiches, entrees, desserts. Pick-up/delivery available.

333 Executive Pkwy., Rockford, (815) 398-5700. LD Sun-Th 9am-11p.m, F-Sat to midnight. $.

Olympic Tavern  Casual/American. 2327 N. Main St., Rockford, (815) 962-8758. LD M-Sat 11am-2am. $-$$.

Slanted Shanty Vintage Pub  Upscale-Casual/American. Vintage/Burlesque-themed pub. 6731 Broadcast Pkwy., Loves Park, Ill., (815) 708-7879. D M-Th 3:30pm-11pm, F 11am-midnight, Sat 3:30pm-midnight. $$.

Vito’s Ristorante  Casual/Italian. Authentic fare from family recipes. Sauces, soups, mama’s meatballs, desserts fresh daily. 1620 N. Bell School Rd., Rockford, (815) 312-5080. LD T-Th 11am-10pm, F-Sat to 11pm. $$. ❚

Visit NorthwestQuarterly.com/Dining to See Our Expanded Dining Guide Online

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Tips for Reading Nutrition Labels

E

very food product has a story to tell, or better yet, sell. Information printed on packages is helpful, but it’s often confusing and even a bit misleading.

“The best guide for making decisions affecting your diet is the nutrition facts panel, which is regulated by the FDA and, for meats and poultry, by the USDA,” says Carolyn O’Neil, registered dietitian and nutrition advisor for BestFoodFacts.org.

She suggests: • Always notice the serving size. If you read that a serving contains 100 calories, for instance, that may be for 8 ounces of a juice beverage and the container may hold 16 ounces.

• Be aware of unhealthy contents.

If looking to limit sugar, fat and sodium, pay close attention to these callouts on the label. Many foods deliver more than your daily limit of these substances. Remember that trans fat should be avoided completely.

• Look for the good stuff. A healthy diet consists of vitamins and nutrients, which nutrition labels also spell out. Go for foods that are good sources of the good guys: dietary flber, vitamins A and C, calcium, iron and potassium.

• Don’t be fooled by healthy looks.

While package designs may illustrate pretty farm scenes or people engaging in healthful activities, only the nutrition facts label helps a consumer to see what’s really inside.

For more food tips, visit BestFoodFacts. org. ❚ (Source: Family Features) Get SLW Tips & Information articles every week. Visit NWQSmartLiving.com and start your e-Edition today.

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Avoid Making Online Passwords Too Simple

By Jim Killam

A

BC123. That’s the online password equivalent of hiding the house key under the welcome mat, and it’s the bane of bankers who want to help customers protect themselves from fraud and identity theft.

Passwords should be long, strong and known only to you, says Sara Porter, Assistant Vice President, Application Support/eBanking, Alpine Bank, 6838 E. State St., Rockford.

“They should be a mix of letters and numbers,” says Porter, who’s seen ABC123 far too many times. “They should never contain a family member’s name – a child’s name, a grandchild’s full name. They should never contain anything that is easily identiflable to you. A lot of times people can guess your password by your Facebook pages and your social networks.”

Other too-easy-to-guess choices: The family dog’s name. A favorite sports team. Birthdays and anniversaries.

So, how to come up with something more foolproof, but that you won’t forget? One method Porter suggests is starting with a phrase you can remember, then using the flrst letter from each word, followed by a number – say, your birthday plus 500. So, “My favorite ice cream is mint chocolate chip” and the

birthday April 7 lead to the password: Mflcimcc0407.

If a site allows for special characters – slashes, asterisks and such – use at least one as part of your password system.

Then, come up with a separate variation for each site that requires a password – perhaps adding the flrst letter of the site’s name, for instance.

Still afraid you’ll forget them all?

Porter suggests trying a password management system like the free Norton Identity Safe, which requires knowing just a single password (just be sure you make that one strong).

The other important step is to change all of your passwords regularly – at least twice a year and probably more. That helps to thwart password-stealing malware that most users unknowingly have on their PCs, Porter says. ❚

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R

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