Warren County Connection - December 2020

Warren County Connection A Publication of Cornell Cooperative Extension of Warren County

December 2020

Multi-Benefit Plants in the Landscape

By Holly List, Master Gardener, Lancaster County, PennState Extension

In this issue:

Learn about plants that offer benefits in many ways and in all seasons.

My tendencies to be thrifty, cost conscious and a bargain hunter carry over into my gardening life, so I embrace plants that give more for the money.

These plants not only have demonstrative beauty but have other value at different points throughout the year.

Let’s consider some plants that provide multiple rewards.

Evergreens Losing 4 Needles: Fall Needle Drop

Fothergilla in autumn, Photo credit: Holly List

are loved by pollinators) and outstanding fall color (shades of bronze, gold and deep orange). Additionally, while slowgrowing, as it matures it sports suckers Trees and Shrubs which are easily cut back or divided for Oak trees (Quercus spp.) are at the top more free plants. Dig around the suckof the list. An oak is a beautiful tree to ers, cut them away from the parent and include in your garden, when you choose replant in a new location. the right species and have adequate space in your landscape. It is a long-lived Winterberry holly (Ilex verticillata) is a noble tree that provides great shade. moisture-loving plant that is very useful The oak is considered the number one in rain gardens and damp locations. Its tree for nature-friendly gardening, beautiful berries are available in late fall according to Doug Tallamy (Bringing and winter and are enjoyed by birds, Nature Home, Timber Press 2007). It is a including northern mockingbirds (Mimus host plant to 517 species of lepidoptera polyglottos). These birds are frequent (butterflies and moths). Its springtime visitors to this holly in our garden. The catkins are a wonderful food source for berries can also be used for seasonal early pollinators. Its acorns provide food decorating. for a wide variety of animals, which you can enjoy viewing as they visit your yard.

It is so much fun to watch a blue jay (Cyanocitta cristata) fly away with an acorn in its beak!

Fothergilla (Fothergilla gardenii) is an under-utilized native shrub. Merits include its small size (less than 6 feet in height, often shorter), beautiful springtime bottlebrush-type blossoms (which

Winter Survival of Insects - The Right Stuff

4

Pets As Holiday Gifts

6

Holiday Decoration Safety Tips

7

How to Cope With The Winter Blues and COVID-19

8

Don’t Let “Sam” & “Ella” Ruin Your Holidays!!

9

Warren County Non-Profit 10 Spotlight - Family Service Association of Glens Falls, Inc. Fat-Free Banana Bread

11

10 Tips for Exercising Safely

11

Special points of interest: 

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Calendar of Events

Warren County Connection

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Cornell University Cooperative Extension of Warren County 377 Schroon River Road Warrensburg, NY 12885

Phone: (518) 623-3291 or (518) 668-4881 Fax: (518) 668-4912

Visit Our Web Site: www.cce.cornell.edu/warren

Who We Are Nation-wide, thousands of people in each state tap into their state’s land-grant university research and know-how to make sound confident decisions concerning family, home, business, finances, and the future. In New York State, the land-grant university is Cornell University.

The Cornell Cooperative Extension network brings you the expertise of Cornell University, other land-grant universities across the country and locally-based Extension Educators, volunteers, and other experts through such programs as: horticulture, youth and families, leadership, environment, food, nutrition & health, home environment, and financial management.

Staff Dr. James Seeley, Executive Director John Bowe, Associate Team Leader Dan Carusone, 4-H Natural Resources Coordinator Marybeth Mitcham, Nutrition, Food Safety, and Healthy Living Educator Roxanne Westcott, 4-H Family Living Educator Jessica Holmes, Master Gardener Coordinator Sharon Bellamy, Finance Manager Amy Sabattis, Public Relations/Publications Manager Michele Baker, Administrative Assistant Chris Dittus, Administrative Assistant Samantha Sprague, Maintenance

Warren County Connection

CALENDAR Please visit our website for more events www.cce.cornell.edu/warren 12/10/2020 12:00 PM or 7:00 PM - Diabetes and Covid 19 Join Judy Carr, RD, Saratoga Hospital Certified Diabetes Care and Education Specialist, to learn why people with diabetes are at higher risk, and what people with diabetes can do to boost their immune system. No fee.

Presented online via Zoom, register for the 12:00 PM session https://cornell.zoom.us/meeting/register/tJcudyqqjoqGtWCsCROvFUVujXYUAKnyIUn. or 7:00 PM session - https://cornell.zoom.us/meeting/register/ tJAodOuvqzgjHNU2wvV3MRj9H3Emg8xZl98n.

For help with Zoom or other program details contact Cornell Cooperative Extension, Albany County at 518-765-3500, Saratoga County at 518-885-8995 or Warren County at 518-623-3291. Online Training Via Zoom CCE Albany, Saratoga, & Warren County.

Our office will be closed on December 24th and 25th.

Board of Directors

William Mason - President Laura Conway- Vice President Julie Pearl - Secretary William Hamelin - Treasurer Aimee Azaert Daniel Bruno Peter Benoit Ed Griesmer Jim Kneeshaw David Strainer Michael White

Extension Service Committee Chair - Andrea Hogan Daniel Bruno John Diamond Ben Driscoll Susan Shepler Matthew Simpson Michael Wild If you have special needs as addressed by the Americans With Disabilities Act and need assistance with attending these workshops, please make your needs known by the registration deadline. Reasonable efforts will be made for accommodations.

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Warren County Connection Red twig dogwood (Cornus sericea) and yellow twig dogwood, (Cornus sericea 'Flaviramea') are also valuable plants for moist sites in the landscape. Their white berries are beautiful and popular with birds. Stem color is more vibrant on young growth, so remove one third of its oldest growth each year by cutting it down at the base. Stems are more colorful in fall and winter and are stunning against a snowy background. They are beautiful additions to seasonal décor. I also like to use cut stems (approximately 4 to 5 feet long) to use to support a clematis vine as it grows up a lamppost. I use three of four stems, placing their cut edges securely into the soil at the base of the post.

Perennials Butterfly weed (Asclepias tuberosa) has striking blooms of orange or golden yellow. It is a host plant for the monarch butterfly caterpillars (Danaus plexippus). Because of its beauty and value to wildlife, I strongly recommend that you add it to your garden. Butterfly weed has a much tidier growth habit than common milkweed, another monarch host plant.

Bee balm (Monarda didyma) is a favorite of mine and of hummingbirds and bees, too! It has a shaggy, colorful bloom and freely spreads in the garden. Thankfully, it is easy to pull out and transplant or give away. The bonus feature is its value as a tea plant. Add fresh stems and flowers to a pitcher of water for a flavorful iced “meadow tea.” You can dry its stems and flowers and add to a cup of hot tea this winter to remind you of the flavors of summer. This plant was shared by the Oswego, a Native American tribe, with John Bartram, a leading American botanist of the 18th century. Hence, its common name is “Oswego tea.”

Annuals and Herbs Many annuals have merit beyond the beauty and color in their summer burst of blooms. Many herbs have merit beyond their culinary and medicinal value to humans.

Sunflower (Helianthus annuus) is easy to grow from seed, has beautiful blooms in mid- to late-growing season and is very attractive to pollinators. It is a fun plant to watch. It grows quickly with some varieties reaching 15 feet. Its immature flower follows the sun through the day. This characteristic is called heliotropism or phototropism. Sponsor a neighborhood contest to see who can grow the tallest sunflower. Grow a “sunflower house” for the children and future gardeners who

play in your garden! This annual is also a tremendous edible seed producer. Harvest for your own kitchen or for feeding birds and other wildlife. To dry it, cut the mature seedhead, leaving a small stem, and place it in a paper bag in a warm, dry spot inside. In the winter, lay the dried seedhead in the snow and watch as the visitations begin! Sunflowers are eaten by 45 bird species, as well as squirrels and other mammals.

Coleus (Coleus scutellariodes) is a beautiful annual foliage plant with many different color combinations and leaf forms.

It can be challenging to find the same variety next year that you enjoyed this year. To overcome this challenge, you can actually overwinter your coleus as a houseplant. It likes a bright sunny location inside.

Repot it and enjoy coleus in your outdoor garden next year.

Dill (Anethum graveolens) and parsley (Petroeselinum crispum) are host plants for the black swallowtail butterfly (Papilio polyxenes). Violets (Viola spp.) are host plants for fritillary butterflies. These and many other herbs have additional value in attracting pollinators with their blooms, a great reason to allow them to flower. Humans, too, are attracted to their flavorful leaves and flowers.

How beautiful thy frosty morn, When brilliants gem each feathery thorn!

How fair thy cloudless noon!

And through the leafless trees, at night, With more than Summer's soften'd light, Shines thy resplendent moon. ~Bernard Barton, "Stanzas on the Approach of Winter" (stanza VIII), Napoleon and Other Poems, 1822 All sounds are sharper in winter; the air transmits better. At night I hear more distinctly the steady roar of the North Mountain. In summer it is a sort of complacent purr, as the breezes stroke down its sides; but in winter always the same low, sullen growl. ~John Burroughs, "The Snow-Walkers," 1866

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Warren County Connection

Evergreens losing needles: Fall needle drop

By Ken Johnson, Extension Educator, Horticulture, Illinois Extension

from top to bottom. If entire branches or needles at the tips of branches begin to die or the pattern is not uniform in the tree, it is not fall needle drop. Something else is happening to the tree and will warrant a closer inspection.

There are some conifers, such as larch and bald cypress, that aren’t evergreen, but are deciduous and will lose all their needles each fall. While this may be alarming, especially if you’re not familiar with these trees, it’s natural for these species. Just like their deciduous broadleaf brethren, they will produce new foliage in the spring.

The arrival of fall/autumn brings not only cooler temperatures but also a change in scenery. Our trees transition from green to golds, yellows, oranges, purples, reds, and browns, blanketing our landscapes in a kaleidoscope of colors. We expect our deciduous trees like maples, oaks, sweetgum, and dogwoods to change color and drop their leaves. They aren’t the only trees that do undergo these changes, though.

Despite being called evergreens, conifers (pine, spruce, yew, cedar, etc.) will also drop their needles (leaves) in the fall. Just like in deciduous trees, the leaves of conifers will change colors and begin to drop in response to shorter days and cooler temperatures as winter approaches.

While this may be alarming, this is normal for this time of year.

Conifers will produce new needles every year. Therefore, there are always new and old needles on a tree at one time. How long these older needles stay on a tree will depend on the species. Eastern white pines will usually keep their needles for 2-3 years. Other pines, like Austrian and Scots, usually keep their needles for three years, and red pines for four years. Spruces typically keep their needles longer than pines do, generally for 5-7 years.

Only the oldest needles are dropped during fall (aka natural, seasonal, and inner) needle drop. Since new needles are added every year, these older needles are on the inside of the tree canopy. Just like in deciduous trees, the older needles will begin to turn colors, like yellow, brown, or reddish-tan, when it is their turn to be dropped from the tree.

Fall needle drop occurs uniformly throughout the tree

Winter Survival of Insects – the Right Stuff

By Pamm Cooper for UConn Extension, Home & Garden Education Center

During the cold New England winter months, we are blissfully ignorant of all the survival drama going on in the natural environment, at least as far as insects are concerned. Out of sight, out of mind, so to speak. While we have heated homes, running water and warm winter clothing, insects have only the bare necessities required to survive temperature extremes. Those that do not, such as the Monarch butterflies and some dragonflies, may migrate to more insect- friendly climates.

Those insects that remain have special survival mode states or processes that will see them through even the toughest icebox conditions nature may throw at them.

While many butterflies can overwinter in the chrysalis form, there is one that encloses as an adult in the fall and remains a butterfly for the winter. That champion of the (Continued on page 5)

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Warren County Connection

deep freeze is the Mourning Cloak, Nymphalis antiopa).

This butterfly finds shelter under loose tree bark, in open sheds or tucks away in woodpiles. Freeze tolerance is accomplished by small ice crystals that form outside the cells of vital organs. The small size of the crystals keeps them from damaging chemicals in the insect’s blood as well. Thus, the Mourning Cloak can survive freezing and thawing episodes and can even be seen flying about open woods during warm winter days.

The life cycle of insects may include a phase known as diapause where dormancy, similar to the hibernation period of some animals, keeps the insect in a state where it can survive adverse environmental conditions for long periods of time. This may include surviving as an egg or inside a puparium. Aphid eggs are often laid in twig or bark crevices or underneath growth buds. Moths often survive by pupating in leaf litter, under the soil or in leaf shelters. Woolly bear and other tiger moth caterpillars survive winters under leaf litter and snow.

A final look at insect survival in our cold winters involves aggregation, which may also cause aggravation, if they do so in our homes. Lady beetles and Box elder bugs are two such insects that utilize this strategy, which is really more like a hop, skip and jump migration into a warmer place. A short flight to enjoy the “Florida” of our homes until survivable outdoor conditions return. While in a torpor, they may be well hidden, needing no food for the entire winter. Occasionally they venture out of hiding, but often fade away back into the shadows. It could just be a little spot check to see what is happening, with a quick retreat as they discover that nothing is.

Some insects produce chemicals resembling anti-freeze, like glycerol, that lowers the freezing point of the insect’s blood. Somewhat like what plants undergo, insects subjected to rapid freezes cold may die, but those that are physiologically prepared hardening will tolerate the same conditions. When fully hardened to the cold, insects can survive in bark crevices or under mulch. Some, like lightning bugs, may come out from inside bark cracks if the winter temperatures rise above 40 degrees, especially on the south-facing sides of tree trunks. A few years ago, the winter was especially mild. On sunny days you could find many lightning bugs on trees, barely able to move, but still making a brief appearance.

Some insects survive by retreating in the soil below the frost line. Bumblebee queens, ants, beetle grubs and termites do not even have to go that deep in soils if there is as little as six inches of insulating snow cover. This is how scarab beetle grubs are able to return in the spring and resume feeding on lawn grass roots.

The social honeybees profit by their cooperative efforts to keep the queen warm. The worker bees do this by crowding together around the queen and shivering so that their muscles generate heat. As the periphery cools, the worker bees constantly shift positions so each has a timely turn in the warm inner parts, the ultimate example of the “gung ho” principle in action.

As spring arrives with warmer temperatures, the little world of insects will slowly make its appearance, whether for good or bad. So enjoy their absence, or look forward for their return, as you see fit.

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And talk therapy is a proven treatment; a randomizedcontrolled study of adults with SAD found that cognitivebehavioral therapy can be more effective than light therapy for the treatment of seasonal depression. Many mental health providers are offering video-chat sessions during the COVID-19 pandemic, making therapy more accessible than before to many people.

There are some alternative treatments that are not backed up by the evidence. Systematic reviews have found no data that show St. John’s Wort or melatonin are effective for seasonal depression.

The take-home message: People who experience seasonal depression may struggle with worsening symptoms this year due to the social restrictions imposed by COVID-19.

But there is evidence that some treatments will help, including light therapy, consistent exercise and talk therapy. As always, if you or someone you know is struggling with depression, work with a doctor to identify a solution that’s the best course of action.

Source: http://evidencebasedliving.human.cornell.edu/

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Warren County Connection

Pets as Holiday Gifts

Giving an adorable puppy or kitten as a gift this holiday season may seem like a wonderful idea, but it is important to remember that pets need a lifetime of care and commitment long after the holiday season. Surprising your family with a new fuzzy friend on that special holiday morning is tempting, but be sure to first consider these facts to avoid being unprepared when bringing a pet home.

Giving the gift of companionship requires a considerable amount of research and preparation. There can be many reasons why a pet may be unsuitable for a home, such as if the receiver is not financially or mentally prepared for a pet. Dr. Stacy Eckman, clinical assistant professor at the Texas A&M College of Veterinary Medicine & Biomedical Sciences, explained how pets can often come with hidden expenses. “Pets, even healthy ones, require a financial commitment for basic requirements, such as food, collars, and leashes, as well as medical needs, such as basic vaccinations,” she said. “Unexpected illnesses or injury may also add to that financial burden, which can be too much for some owners to handle.”

Other reasons a pet may not be an appropriate gift this year is if the receiver is allergic to pets, if the receiver does not have an appropriate place to keep the pet, or if the receiver does not want a pet or have time to commit to a pet.

Taking care of a cat or dog is a responsibility that is often simplified in the minds of children, but the reality is that pets need care throughout their entire lifetime. Giving a pet as a gift to children who are not yet responsible to care for it can lead to pets being seen as “play-things,” rather than living and dependent animals. Adults often take on the responsibilities of feeding, bathing, and cleaning up after the pet when the initial newness wears off. Sometimes adults are guilty of neglecting the pet too, especially if they were unaware of the financial commit-

ment from the beginning. This can lead to many pets entering shelters for the remainder of their lives or until another family adopts them.

Although there are many reasons why giving a pet as a holiday gift can be a bad idea, a pet can make a great holiday gift for someone if the proper amount of research and preparation is done. If the receiver has expressed their commitment to a pet, proven their responsibility, and are financially and mentally ready for a pet, the gift giver must then consider the receiver’s pet preferences for gender and breed. Adoption is also a great option, especially if the new owner prefers an older dog or cat. Many pets are patiently waiting in shelters for a forever home, and the adoption staff at the shelter will be able to help you choose the perfect pet for the new owner.

Although giving a pet as a gift this holiday season may seem like a wonderful life-long memory for your family, there is a considerable amount of research and preparation involved in bringing a pet into a new home, especially if it is a surprise to the new owner. If the receiver has proven their responsibility and expressed their desire for a new fuzzy companion, be sure to consider their pet preferences as well as adoption.

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8. For strength training, good form is essential. Initially use no weight, or very light weights, when learning the exercises. Never sacrifice good form by hurrying to finish reps or sets, or struggling to lift heavier weights.

9. Exercising vigorously in hot, humid conditions can lead to serious overheating and dehydration. Slow your pace when the temperature rises above 70°F. On days when the thermometer is expected to reach 80°F, exercise during cooler morning or evening hours or at an air-conditioned gym. Watch for signs of overheating, such as headache, dizziness, nausea, faintness, cramps, or palpitations.

10. Dress properly for cold-weather workouts to avoid hypothermia. Depending on the temperature, wear layers you can peel off as you warm up. Don't forget gloves.

Delayed muscle soreness that starts 12 to 24 hours after a workout and gradually abates is a normal response to taxing your muscles. By contrast, persistent or intense muscle pain that starts during a workout or right afterward, or muscle soreness that persists more than one to two weeks, merits a call to your doctor for advice.

Source: https://www.health.harvard.edu/healthbeat/10-tips-for-exercisingsafely

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Warren County Connection

Holiday Decoration Safety Tips

Candles  Never use lighted candles on a tree or near other evergreens.  Always use non-flammable holders.  Keep candles away from other decorations and wrapping paper.  Place candles where they cannot be knocked down or blown over.

Trimmings  Use only non-combustible or flame-resistant materials.  Wear gloves while decorating with spun glass “angel hair” to avoid irritation to eyes and skin.  Choose tinsel or artificial icicles or plastic or nonleaded metals. Leaded materials are hazardous if ingested by children.

In homes with small children, take special care to:  Avoid decorations that are sharp or breakable.  Keep trimmings with small removable parts out of the reach of children. Pieces could be swallowed or inhaled.  Avoid trimmings that resemble candy or food. A child could eat them!

Fires  Before lighting any fire, remove all greens, boughs, papers, and other decorations from fireplace area.

Check to see that flue is open.  Keep a screen before the fireplace all the time a fire is burning.  Use care with “fire salts” which produce colored flames when thrown on wood fires. They contain heavy metals which can cause intense gastrointestinal irritation or vomiting if eaten. Keep away from children.

Paper  When making paper decorations, look for materials labeled non-combustible or flame-resistant.  Never place trimming near open flames or electrical connections.  Remove all wrapping papers from tree and fireplace areas immediately after presents are opened.  Do not burn papers in the fireplace. A flash fire may result as wrappings ignite suddenly and burn intensely.

General Rules for Holiday Safety  Keep matches, lighters, and candles out of the reach of children.  Avoid smoking near flammable decorations.  Make an emergency plan to use if a fire breaks out anywhere in the home. See that each family member knows what to do. PRACTICE THE PLAN!  Avoid wearing loose flowing clothes—particularly long, open sleeves—near open flames - such as those of a fireplace, stove, or candlelit table.  Never burn candles near evergreens. Burning evergreens in the fireplace can also be hazardous. When dry, greens burn like tinder. Flames can flare out of control, and send sparks flying into a room, or up the chimney to ignite creosote deposits.  Plan for safety. Remember, there is no substitute for common sense. Look for and eliminate potential danger spots near candles, fireplaces, trees, and/or electrical connections.

Trees Many artificial trees are fire resistant. If you buy one, look for a statement specifying this protection.

A fresh tree will stay green longer and be less of a fire hazard than a dry tree.

To check for freshness, remember:  A fresh tree is green.  Fresh needles are hard to pull from branches.  When bent between your fingers, fresh needles do not break.  The trunk butt of a fresh tree is sticky with resin.  When the trunk of a tree is bounced on the ground, a shower of falling needles shows that tree is too dry.

Place tree away from fireplaces, radiators and other heat sources. Heated rooms dry trees out rapidly, creating fire hazards.

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Cut off about two inches of the trunk to expose fresh wood for better water absorption. Trim away branches as necessary to set tree trunk in the base of a sturdy, water-holding stand with wide spread feet. Keep the stand filled with water while the tree is indoors.

Place the tree out of the way of traffic and do not block doorways. Use thin guy-wires to secure a large tree to walls or ceiling. These wires are almost invisible.

“Snow” Artificial snow sprays can irritate lungs if inhaled. To avoid injury, read container labels; follow directions carefully.

Lights  Indoors or outside, use only lights that have been tested for safety. Identify these by the label from an independent testing laboratory.  Check each set of lights, new or old, for broken or cracked sockets, frayed or bare wires, or loose connections. Discard damaged sets or repair them before using.  Fasten outdoor lights securely to trees, house, walls or other firm support to protect from wind damage.  Use no more than three standard-size sets of lights per single extension cord.  Turn off all lights on trees and other decorations when you go to bed or leave the house. Lights could short and start a fire.  Never use electric lights on a metallic tree. The tree can become charged with electricity from faulty lights, and any person touching a branch could be electrocuted! To avoid this danger, use colored spotlights above or beside a tree, never fastened onto it!  Keep “bubbling” lights away from children. These lights with their bright colors and bubbling movement can tempt curious children to break candleshaped glass, which can cut, and attempt to drink liquid, which contains a hazardous chemical.

Source: US Consumer Product Safety Commission

Warren County Connection

How to Cope with the Winter Blues and COVID-19 In the northern hemisphere, darkness now falls before dinnertime. Most northern latitudes have less than ten hours of daylight in November – meaning most people spend the majority of their daylight hours at work.

Evidence clearly establishes that darkness impacts the moods and mental health of millions of people. Seasonal Affective Disorder (SAD) is a well-founded medical condition that affects about 5 percent of Americans; and another 15 percent experience a milder form of SAD, often referred to as the “winter blues.”

People with SAD experience the symptoms of clinical depression, but only in the colder, darker months.

These include unexplained fatigue, sadness, loss of interest in activities, and cravings for carbohydrates and sweet foods which often lead to weight gain.

This year, the social restrictions put in place during the COVID-19 pandemic will likely amplify the symptoms of SAD. Researchers have already established that the pandemic has led more people to feel anxious, depressed and stressed. As winter approaches and the weather turns colder, socializing outside, the safest place to interact during the pandemic, will become more difficult. This will create a double whammy for people with SAD. While this may sound dire, there are treatments that can help.

A new, large systematic review published this year finds that light therapy can help alleviate seasonal depression. Light therapy involves sitting next to a bright light that mimics the sun’s natural light. The review found that for individuals with seasonal depression, exposure to bright light treatment early in the morning can be as effective as antidepressant therapy. There is also some evidence that taking a walk outside in the morning can reduce the symptoms of SAD, possibly even more than using an artificial light.

Exercise is also an important component of boosting mental health. Evidence demonstrates that exercise can alleviate symptoms of depression – in some studies just as much as antidepressant medications. Additional data show that weight-lifting is effective in reducing symptoms of depression. Even when gyms and fitness centers close to slow the spread of COVID-19, it’s possible to walk outside or access exercise videos online.

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Warren County Connection

Don’t let “Sam” & “Ella” ruin your holidays!!

Who are “Sam” and Ella”?

Actually, it’s SALMONELLA, a potentially dangerous germ that can cause foodborne illness. This bacteria especially likes to hang out in food that is not cooked properly—including your holiday turkey!

Symptoms of this germ are diarrhea, cramps and fever and can last from 4-7 days. These symptoms typically start 12-72 hours after eating food tainted with this bacteria.

What Can I Do? Thawing properly and cooking your holiday turkey to the proper temperature are especially important! So is using a food thermometer to make sure your turkey is cooked to 165 degrees—this insures that any bacteria present will be killed!

Here are some tips to keep salmonella (a.k.a.

Sam and Ella) away from your holiday table: THAWING: Thaw a frozen turkey in the refrigerator (NOT ON THE COUNTERTOP OR IN THE SINK). Here’s how long it will take: 8-12 pounds—1 to 2 days 12-16 pounds—2 to 3 days 16-20 pounds—3 to 4 days 20-24 pounds—4 to 5 days (That means a LARGE frozen turkey will need to be in the refrigerator for thawing on the weekend BEFORE Thanksgiving!)

The refrigerator method is the preferred method for thawing a turkey, but in a pinch you can also thaw a frozen turkey in cold water. You need to change the water every 30 minutes. Here’s how long it will take:

8-12 pounds—4 to 6 hours 12-16 pounds– 6 to 8 hours 16-20 pounds—8 to 10 hours 20-24 pounds—10-12 hours

COOKING - Unstuffed Size of Turkey

Cooking Time

8-12 pounds 12-14 pounds 14-18 pounds 18-20 pounds 20-24 pounds

2 3/4 to 3 hrs.

3 to 3 3/4 hrs.

3 3/4 to 4 1/4 hrs.

4 1/4 to 4 1/2 hrs.

4 1/2 to 5 hrs.

COOKING -Stuffed Size of Turkey 8-12 pounds 12-14 pounds 14-18 pounds 18-20 pounds 20-24 pounds

Cooking Time 3 to 3 1/2 hrs.

3 1/2 to 4 hrs.

4 to 4 1/4 hrs.

4 1/4 to 4 3/4 hrs.

4 3/4 to 5 1/4 hrs.

Use a meat thermometer to check the internal temperature of the turkey. When the temperature (as measured in the thigh) has reached 180 degrees F., the meat has reached a safe temperature and is safe to eat. Check the temperature in several locations.

Stuffing should reach 165 degrees F. whether cooked inside the bird or in a separate dish.

LEFTOVERS -To store leftovers, cut the turkey into pieces then refrigerate the stuffing and turkey separately in shallow containers within one hour of cooking. Use the leftover turkey and stuffing within three or four days, and gravy within one to two days, or freeze these foods. Reheat thoroughly to a temperature of 165 degrees F. or until hot and steaming.

Source: University of Wisconsin, U.S. Department of Agriculture and Wisconsin

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Warren County Connection

Warren County Nonprofit Spotlight

Warren County Connection Warren County Connection

Fat-Free Banana Bread (Vegan)

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10 Tips For Exercising Safely

By Marybeth Mitcham, Nutrition, Food Safety, and Healthy Living Educator, Cornell Cooperative Extension of Warren County I follow a whole food, plant-based (WFPB) diet, and rarely bake treats for myself, because most baked goods have lots of ingredients that I simply won’t eat. This recipe for banana bread not only meets my dietary requirements, but also produces a dense, moist banana bread that is surprisingly delicious, considering the lack of oil, eggs, or most other ingredients normally found in banana bread recipes.

Ingredients: 5 ripe bananas 1 cup (vegan) sugar 1 teaspoon vanilla 2 cups whole wheat flour 1 teaspoon baking powder 1⁄2 teaspoon baking soda 1 teaspoon cinnamon 1⁄4 cup water Directions: Preheat oven to 350 degrees Fahrenheit.

In a large bowl, mash bananas with sugar and vanilla, until combined and creamy. Then mix in the water (you can also use a blender to make the blending easier!).

In a smaller bowl, sift together the flour, baking soda, baking powder, and cinnamon.

Add the dry mixture to the wet mixture, and stir until everything is just mixed. You don't want to over-mix, or the bread will be dry.

Pour batter into sprayed loaf pan and bake for one hour.

Enjoy!

Nutrition Information: servings per recipe: 12 | Serving Size: 1/12th of recipe | Calories: 278.3 kcal; total fat: 0.7 g; saturated fat: 0.1 g; trans fat: 0 g; cholesterol: 0 mg; sodium: 94.5 mg; carbohydrates: 42.6 g; fiber: 3.4 g; sugar: 22.9 g; protein: 3.2 g *Recipe adapted from Food.com

Almost anybody can safely take up walking, and light to moderate exercise is usually fine for healthy adults with no troublesome symptoms. But do you need to talk to your doctor before taking on a more strenuous regimen?

It's wise to talk to a doctor if you have any questions about your health or plan to start more vigorous workouts, especially if you haven't been active recently.

10 tips for avoiding injuries Once your doctor gives you the go-ahead to exercise, the tips below can help you avoid injuries: 1. Take five to 10 minutes to warm up and cool down properly.

2. Plan to start slowly and boost your activity level gradually unless you are already exercising frequently and vigorously.

3. Be aware that training too hard or too often can cause overuse injuries like stress fractures, stiff or sore joints and muscles, and inflamed tendons and ligaments.

Sports prompting repetitive wear and tear on certain parts of your body — such as swimming (shoulders), jogging (knees, ankles, and feet), tennis (elbows) — are often overuse culprits, too. A mix of different kinds of activities and sufficient rest is safer.

4. Listen to your body. Hold off on exercise when you're sick or feeling very fatigued. Cut back if you cannot finish an exercise session, feel faint after exercise or fatigued during the day, or suffer persistent aches and pains in joints after exercising.

5. If you stop exercising for a while, drop back to a lower level of exercise initially. If you're doing strength training, for example, lift lighter weights or do fewer reps or sets.

6. For most people, simply drinking plenty of water is sufficient. But if you're working out especially hard or doing a marathon or triathlon, choose drinks that replace fluids plus essential electrolytes.

7. Choose clothes and shoes designed for your type of exercise. Replace shoes every six months as cushioning wears out.

(Continued on page 6)

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