Extension Connection Sullivan County
Upcoming Events & Programs
Upcoming Events & Programs
Caregiver Cafe’ July - Dec. 2025
Protecting Your Legacy: Conservation Easements for Farmers
Tai Chi for Arthritis & Falls Prevention
D.I.Y. Energy Savings Session Friday
Fitness Series Winter 2025 - 2026
Planning for Ag Success: Municipal Strategies for Farmland Preservation
2025 CRC Monthly Virtual Caregiver Support Group
Sullivan Fresh Kitchen Takeover at the Cochecton Firestation
See more events and opportunities on sullivancce.org/events.
Issue Highlights Issue Highlights ssue
Sullivan Fresh Kitchen Takeover Fundraiser
Sullivan County Press Release: Spreading Important Info About the Right to Farm in Sullivan County
Pressed Flowers Can Preserve Memories
Sullivan West Elementary 9 Square in the Air
Family Trees from the Strengthening Families Program
Make the Most of Your Winter Resources for Caregivers
December is National Pear Month! Check out fast facts about pears on p.12!
The 4-H Small Town Country Group and its members standing to be recognized at the 2025 4-H Achievement Night.
Welcome to the Issue!
Page 3
Sullivan Fresh Kitchen Takeover Fundraiser
Page 4
Sullivan County Press Release: Spreading Important Info About the Right to Farm in Sullivan County
Page 6 Pressed Flowers Can Preserve Memories
Page 7 October DHIA Report
Page 10 CCE Spotlights!
Page 12 Fast Facts!
Page 14 Sullivan West
Elementary 9 Square in the Air
Page 16 How to Eat Better
Page 17 Choose Your Own Workout
Page 18 Make the Most of Your Winter
Page 20 Resources for Caregivers
Page 22 Family Trees from the Strengthening Families Program
Page 23 Thanks to our Sponsors!
Page 24 Friday Fitness Series Winter 2025 - 2026
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BOARD OF DIRECTORS
Dawn Parsons.......................President
Alex Alorro...................Vice President
Robert Kaplan.......................Secretary
John Garigliano.....................Treasurer
Brian McPhillips...........Legislative Rep.
Patricia Claiborne.............Cornell Rep.
Erika Malmgreen
Steve Marton
Mark McLewin
Laura Quigley
Gary Silver
Gary Silverman
Nicole Slevin Nikolados
Diana Weiner
PROGRAM COMMITTEE
Heather Brown
Roberta Chambers
Nu El
Courtney Hanback
Carmela Hugel
Cathi Paci
Carol Roig
Stephen Stuart
Eugene Thalmann
Deborah Worden
EXTENSION CONNECTION
Produced by: Cornell Cooperative Extension Sullivan County Edited by: Aaron Denman & Colleen Monaghan Cornell Cooperative Extension Sullivan County provides equal program and employment opportunities.
NOTICE: Official endorsement of advertisers and their products is not intended by the acceptance of their sponsorships for the Extension Connection.
STAFF MEMBERS
Colleen Monaghan..............................................................................Executive Director
Monica Ponce-Agredano ...............................................................Ag. Program Assistant
Tracy Broyles...............................................................................SALT Program Manager
Alan Carroll...................................................................Food Systems Program Manager
Lynn Colavito..............................................Community Cupboard Program Coordinator
Martin Colavito...........................................................Prevention Programs Issue Leader
Haley Collins...................Agriculture Farmland Protection & Planning Program Manager
Wanda V. Cruz...............................................Healthy Communities Program Coordinator
Aaron Denman.........................................................Association Operations Coordinator
Eugene Doyle...................................................................................................Custodian
Drew Fuller............................................................................. CPIP Program Coordinator
Katie Gasior........................................................................Horticulture Subject Educator
Jenna Gangel..........................................................................Shop Taste NY Coordinator
Joy Leon.................................................................Nutrition & Physical Activity Educator
Kim McDonnell..................................................................................Taste NY Assistant Manager
Nancy McGraw.......................................................Educator, Caregiver Resource Center
Melinda Meddaugh.......................................................Ag & Food Systems Issue Leader
Barbara Moran................................................4-H Youth Development Program Manager
Luis Ocasio........................................................................Prevention Program Coordinator
Patricia Ocasio...................................................................Prevention Program Coordinator
Shanice Owens..............................................Community Cupboard Program Coordinator
Abyssinia Pla El...................................................................................Finance Coordinator
Michelle Proscia..............................................Agriculture Production Program Manager
Tara VanHorn.........................................................................................Finance Manager
Malinda Ware................................................................Statewide Engagement Specialist
John Wilcox..........................................................................................Facilities Manager
Veronica Yangis.........................................................................Taste NY Operations Coordinator
Kayla Evans, Sharyn Flanagan, Kaylee Hawks, Michelle Lujan..............Ag Market Coordinators
HEATHER BROWN COMMISSIONER
COUNTY OF SULLIVAN
DIVISION OF PLANNING & COMMUNITY DEVELOPMENT
For Immediate Release: November 7, 2025
Spreading Important Info About the Right to Farm in Sullivan County
Monticello, NY – To raise awareness about existing Right to Farm laws, a signage initiative has been launched across Sullivan County to remind residents of the importance of agriculture and the protections in place for local farmers.
Eleven of the 15 towns in Sullivan County – Bethel, Callicoon, Fremont, Rockland, Mamakating, Neversink, Liberty, Cochecton, Delaware, Lumberland, and Forestburgh – have enacted Right to Farm (RTF) laws.
“These laws are designed to protect farmers and promote agricultural activity, but public awareness remains low,” said Sullivan County Planning Commissioner Heather Brown. “Many residents only learn about these laws when a conflict arises with a farming neighbor, often leading to frustration on both sides.”
To bridge this gap, Cornell Cooperative Extension Sullivan County; the Sullivan County Agricultural and Farmland Protection Board; the Sullivan County Division of Planning, Community Development and Environmental Management; and local municipalities have partnered to install Right to Farm signs throughout the 11 towns. These signs serve as visual reminders of agriculture’s vital role in the county and aim to foster better understanding between farmers and non-farming residents.
“RTF laws are designed to protect and promote a farmer’s ability to operate a successful agricultural business. These laws affirm the right of farmers to engage in essential agricultural practices without undue interference or restrictions,” explained Melinda Meddaugh, Ag & Food Systems Senior Issue Leader at Cornell Cooperative Extension. “RTF laws are typically enacted at the town or county level
Sullivan County is an Equal Opportunity/Affirmative Action Employer
to support and encourage farming activities. While the core purpose remains consistent – to safeguard farming operations – the specific provisions can vary from one municipality to another.
A town’s Right to Farm law allows farmers to carry out reasonable and necessary agricultural practices, provided they do not pose a threat to public health or safety. These laws are designed to support farming operations while promoting positive relationships between farmers and their neighbors.
“To help foster understanding, many RTF laws require real estate agents to inform prospective buyers that they are moving into a farming community, where activities like dust, noise, and odors may occur as part of normal agricultural operations,” added Meddaugh.
RTF laws also often include dispute resolution provisions. If a conflict arises between a farmer and a neighbor that cannot be resolved informally, either party may submit the issue to a designated committee for mediation.
Why does it matter?
“Farmers grow the food we rely on, and Right to Farm laws help protect their ability to do that work,”
Commissioner Brown explained. “Agriculture isn’t always quiet or tidy, but it is a critically important piece of our community. Without these protections, farmers could face nuisance lawsuits for simply doing what’s necessary to raise livestock or grow crops.”
“Farming is already a challenging profession. From unpredictable weather to fluctuating market prices, farmers navigate constant uncertainty,” added Meddaugh. “If towns were to impose restrictive regulations, it could make farming unsustainable—leading to fewer farms and more development. Once farmland is sold to non-agricultural buyers, it’s often lost forever, replaced by pavement instead of produce.”
“That’s why it’s critical to protect farmers from unreasonable interference and ensure the public understands these laws,” she said. “Everyone in the community benefits from a strong local food system, and that means coexisting with the realities of farm life.”
So next time you’re stuck behind a tractor for a couple of miles, take a breath, advised both Meddaugh and Brown. That delay might only cost you 10 minutes – and it supports a way of life that feeds everyone. Turn up the radio, enjoy the view, and share the road with the people who grow your food!
This project was funded by the County of Sullivan. The signs were created by the Sullivan County Division of Public Works’ Sign Shop and designed by W Design.
PRESSED FLOWERS CAN PRESERVE MEMORIES.
Written and submitted by Katie Gasior, Horticulture Subject Educator
Frozen herbs can conjure up the delights of warm weather even in the depths of winter. Here’s how to get started.
Parsley -- the herb I use most, week in and out -- is almost never on my shopping list these days. And the last time I bought canned tomatoes was probably 20 years ago.
It is no coincidence that it has been about that long since a precious portion of my garlic harvest began sprouting in storage, deteriorating before I could use it all.
What do all of these things have in common? The food-preservation power of the freezer, which enables me to store homegrown ingredients for a yearround supply, minimizing food waste.
Maybe this sounds familiar. You find yourself craving a bit of cilantro to simmer with the black beans, or some parsley or chives for a frittata or omelet, but there is none -- especially outside of garden season. My experiments in freezing started there, with the desire to have green herbs on hand to enliven
such dishes, or just to take tonight’s salad dressing up a notch.
Now you’ll find various herbal packets and potions in freezer bags and jars in the dark, zerodegree space above my refrigerator. A gallon bag of vegetable trimmings, including onion ends and peels and carrot tops, is always in the works in there, too, destined to become vegetable stock. That’s also where I keep my secret ingredient: the mostly scooped-out skin of the latest roasted Butternut squash, which makes the broth sweeter, richer and more golden.
Waste not, want not -taken to the extreme.
Three Ways to Freeze Green Herbs
Frozen herbs are not an ideal substitute in every situation. Defrosted pieces of flat-leaf Italian parsley -- Gigante D’Italia is my preferred variety -- won’t play a role among the greens in my salad the way the fresh ones do.
But as an ingredient in many recipes, they’re very good. So I freeze chives, dill, parsley, basil, oregano, cilantro, sage and mint.
Whatever the herb, be sure to rinse it first. Then dry
it in a salad spinner or on dish towels. Remove the desired portions -- usually the leaflets -- from the stems, as you would for any other use. I have had good results simply tucking many kinds of herb foliage in double-layered freezer bags, with all of the air expressed; I chop and stash chives in four-ounce canning jars.
An easy, versatile method is to purée virtually any herb in a food processor with a little olive oil, and then freeze as you would an ice cube. These cubes can be knocked out for storage in double bags. A dollop of defrosted cilantro garnishing a bowl of winter squash garam masala soup is a treat.
Or make a pesto, with garlic and grated cheese added. Some cooks worry that herbs frozen with extra ingredients won’t taste as fresh after a month or two, but as someone who has defrosted and spread many a pesto cube on toast to brighten a winter day -- or slathered a pizza crust in the making with one when no fresh basil is on hand -- I disagree.
Water-based cubes are another variation. Add a little liquid when puréeing, or just press the chopped leaves into ice-cube trays and cover them
leaves into ice-cube trays and cover them with water, topping each compartment up with more after it freezes, to cover the inevitable green bits that emerge.
Let the herb and its intended end use dictate which method and ingredients you choose. Basil, for one, seems to hold up better in an olive-oil base (and is traditionally combined with it in cooking). But using olive oil with mints, including lemon balm, seems a mismatch.
I freeze some herbs, including parsley, in more
than one form: as pesto cubes and also in my goto concoction that I call parsley logs.
To make your own, stuff whole leaflets that have been washed and dried into the bottom of a sandwich-size bag -enough to form a dense, log-shaped mass that is between a quarter and half-dollar size in diameter. Then roll the bag around it, seal it tightly and reinforce it with rubber bands.
After it’s frozen, slice a disk or two from the end of the log as needed, and then wrap it back up and return it to the freezer.
Compressed herbs that are frozen this way -- I’ve done cilantro, chives and dill foliage, too -- are easy to chop later, if desired.
Other possibilities: June’s hardneck garlic scapes can become pesto. And so can arugula or sorrel.
Ever have leftover ginger that could wither before the next time you need it? Peel, slice and bag it, and put it in the freezer, too.
Store-bought or homegrown lemongrass, trimmed and cut up, can also be frozen -- as can extra scallions.
DHI Report: October 2025
Continued on page 8.
Freezing Garlic (and the Occasional Onion)
Multiple factors figure into how long garlic will last, including the plants’ condition at harvest. But softneck garlic varieties can generally be stored for longer than hardneck garlic, so use the hardneck first or plan to preserve some.
The first time I froze whole, peeled garlic cloves, it was attempted triage -- a panicky rescue operation. One February, some of the previous summer’s harvest was showing signs of sprouting. I knew the current year’s crop would not be ready until late July, meaning a monthslong supply gap.
With nothing to lose, I peeled the individual
cloves and tossed them in the tiniest amount of olive oil, to barely coat them. My instinct -- that this would minimize freezer burn -- wasn’t based on any expert research, but it proved sound. I packed them in glass canning jars, and have frozen a portion of my harvest that way every year since.
When I’m preparing to freeze whole cloves, I don’t smash them to loosen the skin, the way I might if I were going to use them right away. Instead, I break apart the heads and employ the noisy but fairly effective method that Saveur magazine popularized a dozen or so years ago: Placing them in a metal bowl, I cover it with a second, inverted bowl and shake madly. This
works best if the garlic isn’t fresh from the garden; waiting a couple of months means the cloves will have shrunk a little, loosening the skins.
Another freezing option: Mince the garlic or make a paste in the food processor, adding a little olive oil, and then freeze the mixture as cubes or dollops dropped on a baking sheet, transferring it later to bags.
But I love the whole cloves the most -- and not just as an ingredient. Miraculously, they can go straight from the freezer into an oiled pan, and they roast beautifully, each a mouthful of sweetness with that Allium twist.
My triage adventure also taught me to store net
bags of harvested garlic at a cooler temperature than I had before. Garlic won’t last in the pantry more than a couple of months. The ideal spot is dark, dry and cold -somewhere between just above freezing and about 38 degrees, with humidity at 60 percent or lower. That’s a tricky environment to simulate at home, so I make use of a room above my barn that’s kept at about 40 degrees all winter.
A final Allium lesson: Any onions that look as if they intend to sprout are immediately chopped and frozen -- or cut into chunks, with the skins on, and tossed into that soup-stock ingredient bag.
Bags of Whole Tomatoes, Jars of Tomato Junk
From the start, using the freezer yielded impressive results with little effort. Soon I stopped canning a year’s worth of applesauce and tomato sauce, my two mainstay recipes. The same jars that once held apples and tomatoes for processing in a hotwater bath now do the job in suspended frozen animation, inside one of two three-cubic-foot freezers that support my freezer obsession.
And then there is what I call Tomato Junk, a sort of mad-stash last haul,
transformed within freezer tubs into colorful bricks of frozen goodness. Each vintage is a little different, depending on what is around for the picking before the first frost warning. All are useful.
Tomato Junk can be used to start soups, stews or chili -- or most recipes that call for canned fruits. I gather tomatoes, of course, and herbs, zucchini and whatever else I can find. I have made batches with added peppers (labeled ‘’for chili’’) or with celery and carrots, broccoli or green beans and kale (‘’for vegetable soup’’).
To make your own variety, sauté some onion and garlic in olive oil. Once they soften, add tomato wedges. After those soften, too, and are simmering, add pieces of the other vegetables in the order of their required cooking times, harder ones first.
Add water if needed, but remember: Freezer space is likely at a premium, and you can always dilute the mixture later.
By now, all of last fall’s Tomato Junk is gone. The final freezer bag of 2022’s whole tomatoes -the easiest preservation method of all, and how I weaned myself off the supermarket canned version -- just became a weeknight pasta sauce.
Other tomatoes get the deluxe (but still easy) treatment, making their way into the freezer in the roasted, herbed form that an old friend, Alana Chernila, taught me, from her cookbook ‘’The Homemade Pantry: 101 Foods You Can Stop Buying and Start Making.’’
Cut the tomatoes into wedges (or leave them whole, if you’re using cherry types). Arrange them flesh side up on a parchment-lined, rimmed baking sheet garnished with garlic cloves, oil, salt and herbs, and roast them in a 275-degree oven for several hours. Once cooled, they go straight into a freezer bag.
The exhumed frozen bag will become pasta sauce or (with the addition of cream) tomato soup -- the ultimate endpoint for the previous summer’s garden bounty, with a supporting role played by the evertalented freezer.
Margaret Roach is the creator of the website and podcast A Way to Garden, and a book of the same name.
Adapted from: Roach, Margaret. “Pressed Flowers Can Preserve Memories.” New York Times, August 27, 2023, 7. Gale Academic OneFile (accessed April 23, 2025). https:// link-gale-com.proxy.library.cornell.edu/ apps/doc/A762339058/AONE?u=nysl_sc_ cornl&sid=ebsco&xid=15ab889a.
CCE Sullivan Spotlights
Program Spotlight
gram Sp
4-H ACHIEVEMENT NIGHT 2025
ACHIEV
Submitted by Aaron Denman, Association Operations Coordinator
tted d Aaron ovember 9, 20 and R y Yo athered at the s Sulliva year, clu dition of awards s g a 4-H member’s eople attending the mazing work, but also ve developed from th gratulations to all who azing
On November 9, 2025, 4-H members, volunteers, family and friends gathered at the Rockland House Restaurant in Roscoe to celebrate the achievements of the Sullivan County Youth. Each year awards are given for completing the 4-H project year, club officers’ reports, leadership, and community service, with the addition of awards such as the Norman F. Garbriel award and Over the Rainbow honoring a 4-H member’s years of dedication in the program. With approximately 165 people attending the celebration not only did we honor this year’s 4-H members amazing work, but also those who have aged out of 4-H and will take the skills they’ve developed from their membership into their careers and adult livelihoods. Congratulations to all who attended, who received awards, and thank you for an amazing year! es uth. Ea
Youngsville Busy Beavers
Barbara Moran, 4-H Youth Development Program Manager, and Emma Moran
CCE Sullivan Spotlights
4-H Independent Members
Small Town Country 4-H
Kenoza Lake Hummingbirds
Deihl Us In
Moo Juicers
Goat Getters
December Focus: Fast Facts, Cool Tools, & News to Use
December is National Pear Month!
December is national pear month
Extension
Written by Becky Henne, Michigan State University Extension
Submitted Aaron Denman, Association Coordinator
Submitted by Aaron Denman, Association Operations Coordinator
As one of the most favored fruits, the pear offers many nutritional benefits and is easy
As one of the most favored fruits, the pear offers many nutr itional benefits and is easy to use and transport.
all r ights well.
FDA. They are an excellent source of fiber percent of recommended daily value), only varieties the fruit.
Apple cider, caramel apples and bobbing for apples all conjure up the visions of fall. This is the season of the apple. It is also the season of the pear, a fruit often overlooked in the shadow of the apple. Pears deserve bragging rights as well. They are sodium free, cholesterol free and fat free. They are one of the top 20 most popular fruits, according to the FDA. They are an excellent source of fiber (24 percent of recommended daily value), only 100 calories and don’t require any prep to enjoy. With over 3,000 varieties grown around the world, December has been declared national pear month. Michigan State University Extension encourages you to explore the fruit.
Pears provide nutrients that can assist with preventing cardiovascular disease and various cancers. They are a natural source of antioxidants which are important for bone and tissue health and in lowering the risk for infection. Pears also contain flavonoids that have been associated with a decreased risk of Type 2 diabetes in both women and men.
lowering
Pears can be incorporated into a variety of dishes, is a healthy snack and is a food tolerated by sometimes fussy stomachs. For a variety of recipes that incorporate pears, visit MyPlate Pear-fect Idea to Fill MyPlate. The USDA Recipe Finder is another source for which individual ingredients can be searched to locate recipes that incorporate that specific
Pears can be incor porated into a variety dishes, is sometimes stomachs. For a of that incor porate individual incorporate that ingredient.
When you are selecting a pear, choose one that is firm and without blemishes. Wash the fruit before eating. If you are cutting the pear ahead of serving, be mindful that the pears oxidize quickly and will turn a brownish color. You can prevent this by applying several drops of orange, lemon or lime juice to the fruit immediately after cutting. For more information on preserving pears, visit the MSU Extension Michigan Fresh campaign and the Michigan
When are a choose one that is firm and without blemishes. Wash the fruit before If are the ahead of be mindful that the oxidize quickly and will turn a brownish color. You can prevent this by several drops of lemon or lime juice to the fruit after For more information on visit the MSU Extension Fresh and the Pears fact sheet that covers food safety and preservation.
The USDA ChooseMyPlate campaign encourages us to make sure that half of our plates are made up of fruits and vegetables. Tips on how to consume more fruit can be found at this
MyPlate’s 10 tips to help you eat more fruits.
This article was published by Michigan State University Extension. For more information, . To have a digest of information delivered straight to your
visit p . email inbox, visit https://extension.msu.edu/newsletters p
Pear
What am I?
Pears are a sweet fruit generally in the shape of a bell or oval with a light green or greenish yellow color skin. They have a soft white flesh that surrounds a core containing seeds. Pears can be eaten fresh with their skin on or used for baking.
How do I grow?
• Pears grow on trees that can live to be 100 years old.
• They do not ripen while on the tree but ripen from the inside out.
Nutrition Facts
Pears are a good source of vitamin C, potassium and high in fiber.
Fun Facts
• There are more than 3,000 varieties of pears but the most common are Bartlett, Anjou, Bosc and Comice pears.
• 95% of pears sold in the US are grown in California, Oregon and Washington.
SULLIVAN WEST ELEMENTARY 9 SQUARE IN THE AIR
Written
and submitted by
Nancy McGraw, Team Leader & Caregiver Resource Center Educator
Toward the end of the 2024-25 school year, Sullivan West Elementary was able to purchase outdoor equipment using CHSC grant funds in coordination with Sullivan 180 and CCE Sullivan’s Creating Healthier Schools and Communities (CHSC) team.
The 9 Square in the Air® combines elements of traditional volleyball and 4-square into a game that
encourages students of all abilities and skill levels.
The game is portable and can easily be set up practically anywhere there is a level surface, transforming the area into a play space. Because it is portable, it is also easy to take apart and put together, and does not require very much storage space.
The game is constructed of plastic pipes and foam connectors, making it lightweight and easy to move to another location. The addition of the 9
Square is a great way to encourage students to be more physically active while having fun.
Shown in the picture below are students at Sullivan West Elementary in Jeffersonville this Fall, trying out their new 9 square in the air® game. And for those who are curious, the official rules of the game are also shown.
Healthy for Good
HOW TO EAT BETTER
CREATE A HEALTHY EATING PATTERN
Eat well-balanced meals throughout the day to keep your heart and brain working at their best. Don’t worry about “special foods” – a variety of healthy foods is best.
ENJOY
LIMIT
vegetables, fruits, whole grains, beans, legumes, nuts, plant-based proteins (like beans, lentils, nuts), lean
fat dairy). Drink plenty of water throughout the day, and unsweetened tea and coffee can also be enjoyed.
sweetened drinks and alcohol. Eat less salty food, fatty foods, and processed meats. Limit foods like butter, whole milk, full-fat yogurt, and cheese. Take the skin off poultry before cooking. Use plant-based oils, such as olive, canola, or avocado oil, instead of oils like coconut or palm oil.
AVOID
trans fats. Trans fats are found in some store-bought baked goods and fried foods.
READ NUTRITION LABELS
Understanding food labels can help you make healthier choices.
When you have more than one choice, compare nutrition facts. Foods with less sodium, bad fats (saturated and trans fats), and added sugars are better for you.
TIPS FOR SUCCESS
Make room for healthy portions of different food groups in your meals and snacks.
COOK AT HOME
Cooking at home can be more nutritious than eating out. Fresh, frozen or canned fruits and vegetables are all great options. If they are canned or frozen make sure they don’t have added sugars or salt. Learn healthy prep methods at heart.org/eatsmart
The Heart-Check mark helps part of a
IN NEED OF INSPIRATION?
The American Heart Association has hundreds of recipes at heart.org/recipes.
CHOOSE YOUR OWN WORKOUT
Circuits can be a great way to work out and reduce stress without any special equipment
TO BUILD YOUR CIRCUIT, CHOOSE 3-4 EXERCISES FROM EACH CATEGORY:
Alternate cardio and strength exercises in short bursts of 30 seconds for up to 3 minutes, then repeat the circuit two to three times.
CARDIO EXERCISES
–Jumping jacks
–Squat jumps
–Jogging or marching in place
–Stair-climbing or step-ups
–High knees
–Mountain climbers
–Star jumps
–Burpees
STRENGTHENING AND STABILITY EXERCISES
–Plank and side plank
–Pushups
–Sit-ups or crunches
–Hiplift or bridge position
–Tricep dips on a chair
–Lunges
–Squats or chair position
–Wall sits
MAKE THE MOST OF YOUR WINTER
Written and submitted by Joy Leon, Nutrition & Physical Activity Educator
The air is crisp and cold, wind gusts, and evergreens are just about the only pop of color on an otherwise grayand-brown landscape. Occasionally, tiny snowflakes spin through the air, making their way to the ground in a frozen haze. Other times, larger crystals of precipitation drift down from a white sky.
Does this scene sound like a dream to you, or is it more of a nightmare? If you find yourself dreaming of palm trees, warm air, blue skies, and white-sand beaches, you’re not alone.
For years, I too, shuddered at the thought of a long winter. But time and experience have given me perspective. Now I find ways to appreciate the chilly season. I enjoy watching the snow fall and look forward to displays of holiday lights brightening up dark nights. Below are 5 tips for making the most of your winter here in Sullivan County.
• Take time to rest.
Winter is, after all, the
season of hibernation. Use the extended hours of darkness as an opportunity to cozy up and get a bit more shut-eye.
• Go outdoors for a few minutes in the morning. Exposure to natural light early in the day helps our bodies regulate their circadian rhythm, responsible for our sleep- and wake-cycles. During the winter, since you will likely get less sunlight, you may want to take a vitamin D supplement – check with your doctor.
• Socialize and stay connected. If you have family members you haven’t spoken with in a while, call them just to catch up. If they are nearby, make plans to get together. If not, find ways to stay connected to your community. Volunteering with a local food pantry or community organization can contribute to a sense of purpose and connectedness.
• Dedicate yourself to a winter hobby or two. Try reading a new genre (regular or audiobooks), listening to podcasts, cooking, practicing a musical instrument, drawing, painting, writing, or engaging in a physical activity such as
ice skating, snow-tubing, dancing, or yoga.
• Eat with the seasons. Enjoy root vegetables, winter squash and kale, cooked into scrumptious, warming and nutritious soups and stews. Brush up on your nutrition knowledge by visiting myplate.gov or learning more about your recommended daily macro-nutrient intake using one of the many calculators available online.
Follow-up Ideas:
• Sign up for a group program or class at CCE Sullivan, such as the Calico Geese, Friday Fitness Series, Bone Builders or Tai Chi.
• Head to your local library’s website or stop by in-person to find out about upcoming programs.
Staying Healthy and Safe:
• Check the forecast/travel advisories. Make sure you have good tires on your vehicle (and warm, well-treaded shoes on your feet!) or stay home when roads are slick.
• Be prepared for an emergency – keep extra coats/blankets in your vehicle and have a plan in place in case your power goes out during a storm.
• Know where the nearest warming centers are.
• Don’t forget to hydrate!
Adequate water intake is just as important for your health in the wintertime, a fact people often forget. If you prefer warm drinks, try warm water with lemon or herbal tea. Caffeinated and sweetened beverages do not have the same hydration benefits as plain water, so make sure to balance your beverages.
With these tips in mind, I wish you a cozy and enriching winter. Check out the related resources below to dive deeper into the topics mentioned.
Resources:
Libby: a free app that syncs to your library card and allows you to check out audiobooks and e-books through your mobile phone or tablet.
Food pantries: https:// sullivancce.org/foodnutrition/food-assistanceprograms, https:// regionalfoodbank.net/ find-nearest-agency/.
Warming centers: https:// www.sullivanny.gov/ news/warming-centersopening-season-1.
Sullivan County will be opening its two warming centers this Friday, November 21, in Liberty and Monticello:
• United Methodist Church, 170 North Main Street, Liberty
• St. John’s Episcopal Church, 15 St. John Street, Monticello
These facilities will remain open to anyone from 8 p.m. to 8 a.m. every night through midApril 2026.
Nutrition: www.myplate. gov | https://www. calculator.net/macrocalculator.html.
Recipes: https://www. myplate.gov/myplatekitchen.
Emergency preparedness: https://www.sullivanny. gov/Departments/ Publichealth/.
RESOURCES FOR CAREGIVERS
Written and submitted by
Nancy McGraw, Team Leader & Caregiver Resource Center Educator
Did you know that more than half of individuals who provide some type of personal care to a family member or friend in the U.S. don’t recognize themselves as caregivers? As a result, many people do not connect with support that can make a difference throughout their caregiving journeys.
A caregiver is a person who provides assistance to another individual who needs help with daily living activities due to age, illness, disability, or injury. Informal caregivers
can be unpaid family members or friends. Their responsibilities can range from basic personal care and meal preparation to managing medications, scheduling medical appointments, and offering emotional support. Informal family caregivers often do not get paid and are also likely to be juggling a full or part-time job and find themselves needing to take time off regularly to care for their loved ones or take them to appointments.
The Caregiver Resource Center (CRC) is a partnership between CCE Sullivan, the Sullivan County Office for the Aging, and the Alzheimer’s Association. The CRC provides free monthly support
groups, information, assistance & referral, caregiver counseling, and workshops. There are many free resources available to help you navigate your caregiving journey:
• Information, Assistance and Referrals - support for your caregiving challenges.
• Support Groups–Connect with others and learn practical strategies for managing caregiving stress. We offer in person and virtual meetings.
• Workshops – some topics of available workshops include navigating the healthcare system, making the home safer to prevent falls, financial and legal planning for caregivers, managing dementia related
behaviors, identifying the warning signs of early dementia, and learning about healthy lifestyle choices that can help prevent or delay the onset of dementia.
Caregiver Stress? We Can Help!
Are you feeling overwhelmed, constantly worried, tired, sad, easily irritated, and/or extremely stressed? You are not alone and there is support available. Families are the primary source of support for older adults and people with disabilities in the U.S. Research indicates caregiving takes a significant emotional, physical, and financial toll.
If you would like to learn more about resources, tools, and supports available for caregivers, please answer the following questions.
• Are you over the age of 18 and caring for an older adult (age 60+)?
• Are you over the age of 18 caring for an individual (any age) with Alzheimer’s disease or a related disorder (e.g., dementia, traumatic brain injury, mild cognitive impairment, chronic traumatic
encephalopathy)?
• Are you over the age of 55 and living with and caring for a child (not biological) under the age of 18?
• Are you over the age of 55 and living with and caring for an adult (can be a biological child) aged 18-59 with a disability?
There is help available to you through the Any Care Counts - New York (ACCNY) Campaign which recognizes and supports the millions of unpaid caregivers across the state! Through ACC-NY you can discover your caregiver
intensity score by taking the ARCHANGELS Caregiver Intensity Index (CII) at https:// www.archangels-cii.me/ anycarecounts-ny/.
It takes just 2 minutes to complete. You will find out whether you are “in the red,” “yellow” or “green,” and be connected to trusted resources.
If you would like to learn more about how we can assist you, please contact Caregiver Resource Center at 845-2926180 ext. 122 or email sullivancrc@cornell.edu.
STRENGTHENING FAMILIES
PROGRAM
Written and submitted by Patricia Ocasio, Prevention Program Coordinator, & Aaron Denman, Association Operations Coordinator
Written and submitted Patricia Ocasio, Prevention Coordinator, & Aaron Denman, Association Coordinator
Strengthening Families Series, our based, hands-on project designed showing family members and their understand that they are all different and can work together in their own dynamics with the leaves and roots being their strength. Additionally, the parent-child affect) which help youth well together and found excitement nuclear family blended family, and shared and given an equal amount of appreciation, proving the activity
Within one of our most recent educators introduced participants to The Family Tree Activity. The Family Tree Activity is a strengthsto promote appreciation, positive communication, and identifying positive qualities within the family unit. Created as a visual diagram relationships, it helps families understand that are all different dynamics with the leaves and roots their the activity builds “protective factors” (e.g., family bonding and positive which youth resist peer pressure and problem behaviors like substance abuse. All participating families worked in the idea of creating their own unique family tree. Single family, single families were all identified, successful in bringing together participants in their own units.
