Warren County Connection - January 2021

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

January 2021

Orchids as Houseplants

By Sandy Vanno, In the home Phalaenopsis will do Master Gardener, CCE Warren County best in an east or west window during the winter; keep out of direct Orchids are beautiful indoor plants. sun, especially in summer months.

They make wonderful plants for dec- The temperature for these orchids is orating the home. The flowers are a minimum of 60°F at night and a colorful, unique and long-lasting. maximum of 85°F during the day. If They have a reputation of being diffi- your house is about 65°F during the cult to grow indoors, but by selecting winter and 75°F during the summer, certain species and providing the they will be very happy. proper environmental conditions, success is almost guaranteed.

Phalaenopsis orchids require a relative humidity of 40-60 percent. UnThere are many species of orchids, fortunately, the humidity levels in but the Phalaenopsis (Phals) orchid, most homes during the winter commonly called the moth orchid, is months are well below this range. To the easiest to grow indoors and most remedy this need for humidity, place widely available at nurseries and big the plant on a tray or saucer filled box stores. Since they typically grow with pebbles and water. The bottom on trees and are located in the shade of the pot should be kept above the of the warm and humid tropical for- water line. The evaporation of water est, to duplicate these conditions, from the tray will increase the relative provide low light, warm temperahumidity in the vicinity of the plant. tures, moist growing mix, and high humidity.

Orchids should be watered well and then allowed to dry slightly between Phalaenopsis Orchid watering. They are susceptible to root rots and death when watered too frequently. Be sure not to get water into the growing tip, or newly unfolding leaves, as it will cause your orchid to rot. Water the orchid more frequently when plants are actively growing and during bloom.

In this issue: Murder Hornets - Not Really, But “Bee” Aware!

3

Growing Dwarf Citrus Plants in the Northeast

4

Small But Mighty Microgreens Are Easy To Grow Indoors

5

Antifreeze Poisoning

6

For the Unprepared: Home Heating in an Emergency

7

Holiday Weight Gain Stays With Us

9

Warren County Nonprofit Spotlight—Legal Aid Society

10

Panera Bread Inspired Vegetable Soup

11

Benefits of Turmeric

11

Special points of interest: • •

University of Maryland Extension

Orchid potting mix should be a very open, well-drained mix that does not (Continued on page 3)

Calendar of Events Family Budget Coaching page 4

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

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

Warren County Connection

CALENDAR Please visit our website for more events www.cce.cornell.edu/warren 1/14/21 11:00 AM - 12:00 PM Supporting Healthy Families Program - The program is based on Cornell University’s “Discipline Is Not A Dirty Word” and the “Parenting Skills Workshop Series” curriculums. It is appropriate for parents/caregivers with children from toddler to teens. It will combine basic parenting skills with healthy lifestyle skills offering parents/caregivers the unique opportunity to foster healthy relationships with the children in their care. Pre-registration is requested by January 10th to receive class materials on time. If you are an Essex County resident please call Samantha Davis at 518-962 -4810 or smd242@cornell.edu. For Warren County residents, call Roxanne Westcott at 518-668-4881 or rmw38@cornell.edu Online Training Via Zoom CCE Warren & Essex County 1/14/21 11:00 AM - 12:00 PM Cornell Cooking Party - Come and join us for a fun and interactive cooking party, where we will make an easy, delicious, and healthy minestrone soup together, from the safety of our own homes. The link to register on zoom is https:// cornell.zoom.us/meeting/register/tJIpfqrqTgiG9djglHLZdHSE17H1V L0eeMu. For more information contact MB Mitcham at 518-6233291. Greater Glens Falls Senior Center Via Zoom 1/20/21 12:00 PM - 1:00 PM Anti-Inflammatory Diet Webinar - If you have ever wondered about the importance of an antiinflammatory diet, then join us for a free webinar where Sage College dietetic intern, Maya, will review the benefits of following an antiinflammatory diet along with food sources to avoid that increase inflammation. She will also provide information on how to follow and the importance of an anti-inflammatory diet along with types of foods that increase inflammation in the body. The link to register on Zoom is https://cornell. zoom.us/meeting/register/tJMkdOuppj8sHdQvXJu OXyuX7PwSyIPAfWF0. For more information, please contact MB Mitcham at mem467@cornell.edu or call 518-623-3291. Online Training Via Zoom CCE Warren County 1/28/21 12:00 PM - 1:00 PM Granola Cooking Party - Come and join us for a fun and interactive cooking party, where we will make granola together from the safety of our own homes. This live Zoom workshop will be hosted by Maya, Sage dietetic intern from Cornell Cooperative Extension, and will be held at 12 PM on Thursday, January 28. The link to register on Zoom is: https://cornell.zoom.us/ meeting/register/tJEkdOuhpjIuGdwltOUumx2v8iYmjVmOJsRe For more information contact MB at: mem467@cornell.edu. Online Training Via Zoom CCE Warren County 1/28/21 6:30 PM - 7:30 PM 4-H Adirondack Guide Orientation The 4-H Adirondack Guides program is a combined environmental education and outdoor recreation program based on New York’s natural resources, specifically the Adirondacks. The program covers forestry, wildlife, fisheries, map & compass, knot-tying, fire-starting, camping, and related careers. To register of if you have further questions, email John Bowe at jfb32@cornell.edu or Michele Baker at mlb222@cornell.edu or call 518-668-4881. Online Meeting Via Zoom CCE Warren County

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 (Continued from page 1)

dry out too quickly. There are many mixes on the market so choose one that drains rapidly but does have some water holding capacity. Growing media with bark as the primary component (orchid bark) generally works well.

Most orchid potting mixes do not have enough fertilizer in the media, so fertilization of the plant is necessary. A water-soluble houseplant fertilizer used at one-half of the manufacturer's recommended rate once or twice a month is adequate.

Repot orchids only when the roots appear to be almost bursting out of the pot, typically every two or more years. If the roots have attached to the pot or old bark medium then soak the plant for a long enough period that they can be gently pried off without damage or breakage. Cut off any dead, discolored or damaged roots, and rinse away the old degraded bark from the plant. If replanting into a larger pot, suspend the plant over the larger new pot and gently fill in around the bottom roots with new bark until the plant sits on top.

Water the newly repotted plant to further settle the new bark around the roots.

Phalaenopsis has thick leaves, and usually has one or more “spikes” of softly rounded blooms that resemble a moth.

The blooms can be 1-2 inches in diameter and will vary in color from clear whites, rich yellows to deep purples. Once the plant is blooming it may provide color for 4-6 months.

Prevent bending of the flower stalk by placing a rigid, thin stake made of bamboo, wood or metal beside the stem that needs support. Push it into the growing media being careful not to damage leaves or roots. Secure the flower stalk to the stake loosely with small plastic clips or plant ties. After flowering is over, cut off the spike at its emergence point. Some orchids, including Phalaenopsis, can be stimulated to flower a second time. To encourage a second bloom, cut back the flower spike to just above where the first bud was produced on the original flower spike.

If you provide orchids with adequate light, water and fertilizer, they will produce spectacular flowers about once a year, maybe more!

References: Wisconsin Horticulture Division of Extension, Penn State Extension, Michigan State University Extension, Iowa State University Extension and Outreach University of Maryland Extension

I prefer winter and fall, when you feel the bone structure of the landscape — the loneliness of it, the dead feeling of winter. Something waits beneath it, the whole story doesn't show. ~Andrew Wyeth

Murder Hornets - Not Really, But “Bee” Aware!

By Kathleen Goodman, B.FA., M.ED, Cornell Cooperative Extension Erie County Could the name Murder Hornet scare you anymore? All in all, a Murder Hornet is really an Asian Giant Hornet, (AGH), Scientific name: Vespa mandarinia. You should call it an Asian Giant Hornet. Why? The name Murder Hornet was given to scare you and to get your attention by a news outlet. So let us begin by starting at the true beginning.

Asian Giant Hornets are originally from Japan and are the world’s largest hornet. The adult female queen can grow upwards of 2 inches and have a 3-inch wingspan. It has spread to England, France, Russia, and other regions in Europe. It first arrived in the United States in Washington State.

The Washington State Department of Agriculture (WSDA), in Dec of 2019 said they received and verified two AGH nests.

In 2020, both Washington and Canada have had newly confirmed sightings of AGH. The best hypotheses on how they arrived here are as follows: First, by boat from Japan to the US carrying freight; and second, humans sneaking them into the US. Once here they have populated. How much? We are all watching and wondering. In the United States, the AGH can be mistaken for European Hornets or Cicadas. However, if you look closely at their abdomen you can verify the differences.

The AGH is very large and has a large appetite. It will attack, sting more than once, and destroy and eat honeybees and their hives. Do not go near the nest. They usually do not attack people or pets; however, if stung, their venom is toxic and a hospital visit is a must. The WSDA is intensely working with Canada to find and destroy all nests. If AGH becomes established then our environment, public health, and economy are at risk. In other words, if the bees are gone, our food source is gone.

So I guess they are scary, getting our attention, and could be our next food source. By the way, they contain protein, are made into rice cakes, drinks, preserved, steamed, skewered and more. In Japanese culture, AGHs are a delicious food source believed to boost virility. As a community, we need to protect our bees, and support our beekeepers. How can we do this in Western New York? Stop using insecticides on your lawn, stop spraying for mosquitos (which inadvertently kills our bees). Start a bee bed, plant lavender, borage, chives, mint, sunflowers, bee balm.. I could go on.

Don’t “BEE AFRAID, BEE EDUCATED.”

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Growing Dwarf Citrus Plants in the Northeast

Warren County Connection

sistently moist but not soaked. It would be best if you didn’t allow the plant's soil to dry out fully. Most homes have dry air, especially in the wintertime; you may need to invest in a humidifier to put in the room with your citrus. Avoid rooms with a wood stove if possible. You will want to fertilize your citrus from March through September then discontinue during the winter months.

In the springtime, when temperatures are consistently about 50-55 degrees at night, you can slowly start to adjust them to the outdoors. You can do this over two weeks, gradually increasing the light. This also goes for when you bring them back inside for the winter, gradually decrease sunlight for this period. You also want to make sure to scout for any insects before getting them inside so you do not spread to other houseplants you may have.

Although it can take many months for these types of fruit to produce in the home, it is such an accomplishment to grow your own fruit, especially indoors!

Resources: Cornell Cooperative Extension and University of Minnesota

For those of us that live here in the Northeast, in the cold winters, growing citrus is out of the question, right?

Wrong, don’t shy away just yet! If you have the right conditions, you can grow them indoors in your own home.

Some of the citrus plants that can be grown inside include. but are not limited to, Ponderosa and Meyer lemons, Calamondin and Otaheite oranges, and Kumquats.

The Meyer lemon is a very popular choice for an indoor houseplant that bears fruit. It produces medium-size, sweet lemons with soft, thin skin. The Ponderosa lemon produces fruit a little bit larger than the Meyer lemon and is has a sour taste, more like a true lemon. As far as the Calamondin oranges go, they produce tiny fruits, one to two inches in diameter. They are very sour, but they can be used in many recipes and can be added in place of lemon in water for extra flavor. The Otaheite orange is not technically an orange, but a lemon and tangerine cross. The taste is often compared to a sweet lime. Another popular indoor citrus is Kumquats, which are about an inch in diameter with an oblong shape and sour taste.

Most varieties come in an option of compact or topiary form, typically range in container size of one to three gallon.

The best way to grow citrus is for your house to maintain a temperature between 65 and 70 degrees during the day and range from 55 to 60 degrees at night. The room should be bright and allow for a few hours of direct light during the day. Make sure that your citrus plant is con-

Family Budget Coaching Program Now Available for Families and Individuals in Warren County Cornell Cooperative Extension of Warren County is now offering a free, confidential Family Budget Coaching Program to community residents.

The one-on-one sessions are available to individuals and families who want to improve their financial literacy, set goals, create a savings plan, reduce debt and get a better handle on finances. The trained coaches will offer sessions either via Zoom or in person in Glens Falls, Warrensburg and Johnsburg.

Since 1914, Cornell Cooperative Extension has responded to the needs of New York residents enabling people to improve their lives and communities through partnerships that put experience and research based knowledge to work.

For more information on this program, please contact Roxanne Westcott at rmw38@cornell.edu or (518) 668-4881.

Warren County Connection

Small But Mighty Microgreens Are Easy To Grow Indoors

By Austin Little, Illinois Extension Horticulture Educator

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with compost added to the container about 2 inches deep.

Since the shoots are harvested while they are immature, seeds need to be planted densely, about ¼ of an inch apart or less. After broadcasting a layer of seed, spread an additional thin layer of medium over the top to cover the seed and press down lightly to secure the seeds.

Water the soil so it is moist but not sopping wet. Some growers pre-moisten the medium before planting and then water a bit more after. Microgreens generally don’t require much added fertility, but it may help to include a small amount of water-soluble fertilizer or root stimulator nutrient solution with the first watering. Rates for these fertilizers are low, around a teaspoon per gallon of water.

Photo credit Nancy Kreith. Microgreens can be grown successfully at home in a variety of containers. This gardener reused cleaned out food containers.

With the winter upon us, gardeners may be looking for a new project to keep their green thumbs active.

Growing microgreens indoors is a fun and relatively easy project to set up. It also rewards the grower with fresh tasty produce in a short time period.

Microgreens are the tender new shoots of vegetable plants which are harvested before they reach maturity.

The basic supplies to get started with microgreens are shallow containers with drainage such as a plastic trays or pie tins. Takeout containers can even work, just remember to poke some holes in the bottom for drainage.

The rest of the supplies include vegetable seeds, growing medium, a light source and maybe a bit of plant food.

That’s really all you need to get a tray or two of microgreens started this winter. Although many enthusiastic hobbyists upgrade with some starting successful microgreen businesses in their homes.

Many vegetables can be grown for microgreens including mustard, kale, endive, arugula, beets, radish, watercress, peas, cabbage, basil and most kinds of lettuce. Plants in the Solanaceous or nightshade family which includes tomatoes, eggplants and peppers, should not be grown as microgreens due to toxins in the stems and foliage.

Once seeds have been selected, the next step is to add the growing medium. The easiest way to get started is with a store bought premade potting mix or soil mixed

Check the container daily to make sure the medium stays moist. Spray the medium once or twice a day or bottom water the container. By placing the growing container in a tray with a shallow layer of water, it can slowly take up water over several days.

Microgreens need about six to eight hours of light per day for optimal growth. A sunny south facing window is preferred. Alternatively, LED grow lights can provide the needed light. Also keep temperature in mind. Microgreens grow best around 70°F but will tolerate down to 50°F although growing slower. A seed starting heat mat can be used if temperatures are low.

Microgreens are ready to harvest in about 10 to 12 weeks. Take up the whole plant with the roots or cut them at the base with sharp scissors. In both cases, they need to be submerged in cold water and rinsed thoroughly. The greens can be harvested all at once and stored in the fridge or harvested as needed.

Compared to their full-grown versions, microgreens offer unique flavors. After a quick wash, you can add them to salad or a stir-fry and on top of soups and sandwiches for a fresh crunch.

I am grateful for the silence of winter mornings, for the beauty and wonder of the glint of sunlight in frost melting to dew, for the early-riser's peaceful solitude that sets a mood of thankfulness, hope, and calm for the dawning day. ~Terri Guillemets

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Warren County Connection

Antifreeze Poisoning

Now that winter is here, many people will "winterize" their automobiles, including a change of antifreeze. Take care to keep both new and used antifreeze in a sealed container, out of reach of pets. Clean up any spills of antifreeze on driveways and other hard surfaces. Dogs and cats find antifreeze quite tasty and if they find antifreeze they'll drink it. Antifreeze is extremely toxic causing kidney failure that is often fatal in just a few days.

Very small amounts of antifreeze can be fatal. If a cat walks through a puddle of antifreeze and then licks its paws, it can ingest enough antifreeze to cause death. About five tablespoons can kill a medium-sized dog. If you see your pet drinking antifreeze, or are at all suspicious that your pet may have had access to antifreeze, contact a veterinarian immediately. Signs of antifreeze poisoning depend upon the time after ingestion.

In the first few hours after ingestion the pet may be depressed and staggering and may have seizures. They may drink lots of water, urinate large amounts and vomit. The pet may appear to feel better but in a day or two get much worse as the kidneys fail. Signs of kidney failure include depression and vomiting. The amount of urine they pass will often decrease to a very small amount.

The diagnosis of antifreeze poisoning is made by blood and urine tests although some of these tests become negative by the time kidney failure develops. Antifreeze poisoning should be considered in any free-roaming dog or cat with consistent signs. Treatment for antifreeze poisoning needs to be started as soon after ingestion as possible to be effective. The earlier treatment is started, the greater the chance of survival. Once kidney failure develops, most animals will die.

The treatment for antifreeze poisoning depends on when the pet is presented to the veterinarian. If the pet is seen within a few hours of ingesting antifreeze, vomiting

is induced to remove any antifreeze still in the stomach and charcoal is placed in the stomach to bind antifreeze in the intestine. Antifreeze itself is not very toxic but it is broken down by the liver to other components that cause the damage. If the pet is presented to a veterinarian soon after drinking antifreeze, a drug is given that impairs the liver from converting antifreeze to these toxic products, allowing the unconverted antifreeze to pass in the urine. These drugs are useful only when given early and are not effective after the pet is already showing signs of kidney damage.

Animals presented to a veterinarian in kidney failure due to antifreeze poisoning can occasionally be saved with aggressive treatment. Some specialty veterinary practices offer dialysis which can be used to remove waste products that are not being removed by the diseased kidneys in an effort to keep the pet alive to give the kidneys a chance to repair. Whether the kidneys will repair themselves or not depends on how severely they are injured. Unfortunately the kidney damage caused by antifreeze is usually very severe and irreversible. Kidney transplantation has been performed in dogs and cats.

PREVENT ANTIFREEZE POISONING • keep new and used antifreeze in a sealed, leak-proof container • take used antifreeze to a service station for disposal don't pour it on the ground • check driveways for puddles of antifreeze that may have leaked from the car • consider the use of alternative antifreeze products that are less toxic to pets • if antifreeze is placed in toilets make sure the lid is down and the door to the room is closed Source: Washington State University College of Veterinary Medicine

If all the beasts were gone, men would die from a great loneliness of spirit, for whatever happens to the beasts also happens to the man. All things are connected. Whatever befalls the Earth befalls the sons of the Earth. ~Chief Seattle of the Suquamish Tribe, letter to President Franklin Pierce The kind man feeds his beast before sitting down to dinner. ~Hebrew Proverb

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Warren County Connection

For the Unprepared: Home Heating in an Emergency

Adapted by MU Extension specialists from material prepared by Cooperative Extension Service, University of New Hampshire, Durham Your home heat is gone. You've just discovered your heating system may be off for several days. It's cold outside; the inside temperature is dropping, and you have a first class emergency on your hands. What can you do?

Your first concern should be to conserve body heat. Keep your household warm while you provide emergency heat. The simplest solution to this problem is to dress warm or perhaps get in bed.

Safety is of paramount importance in a heating emergency. Few (if any) Americans have frozen to death in their homes in recent times. Many have perished from burns, smoke inhalation or carbon monoxide poisoning. Loss of home heat constitutes an emergency, but it needn't result in tragedy.

Handling a heating emergency, once immediate requirements for body heat are met, can be broken down into five steps: • Finding a heat source or improvising one.

• Obtaining fuel.

• Selecting a room or area to be heated.

• Setting up, testing and operating an emergency system.

• Dealing with related problems caused by heat loss.

Selecting an alternate heat source What kinds of heating devices do you have that can use readily-available fuel such as wood, coal, electricity, gas or oil? Perhaps you have a space heater; perhaps a stove or an electric, gas or oil heater. Do you have a camp stove? Don't overlook the oven in your gas or electric range. If the fuel is available, turn the range on and open

the oven door.

Stoves should be connected to a chimney flue if at all possible. Many older homes have capped stovepipe thimbles in rooms once heated by stoves. You can also remove the nonfunctioning furnace pipe from its flue entrance and hook up your stove or heater in its place.

Sometimes a stove pipe can be extended through a window to provide proper venting of gases.

Note - Be sure no heated surfaces are close to the sash or other flammable materials • When setting up emergency stove piping, be careful about running it too close to flammable materials.

This is particularly true when using a windowmounted flue. The wood sash is flammable as are curtains or shades that might normally be on the window.

• Flues and piping for gas-burning appliances primarily vent vapors and may be unsafe for use with higher temperature oil, coal or wood smoke.

• A damper in your emergency flue will help facilitate satisfactory burning and regulation of the heat.

Cutting down an excessive draft helps keep the heat in the room and prevents the flue from over-heating.

Close the damper as far as possible without reducing combustion or forcing smoke into the room.

• Natural gas appliances will not burn bottled gas without a mechanical conversion. Your local gas supplier has the materials needed for conversion.

• If you use a catalytic or unvented heater, provide plenty of ventilation. Keep a nearby window open at least one inch whenever the device is in use.

The least desirable solution is to rely on a makeshift heater, including charcoal burning grills, camp-stoves, stackless kerosene space heaters or industrial-type oil or kerosene jet heaters. If you must use them, do so only with plenty of ventilation.

Depending on the weather severity and the available resources, there may be other options. A camping family might have a catalytic heater (a gas or oil-fueled heater which provides heat with no flame. ) One of these units can keep a room livable in cold weather. A travel trailer or camper can be inhabited in the winter if it has a heater. More than one farm family has taken refuge in the relative warmth of a livestock barn under extreme conditions. For shorter periods, there is the family car, a last resort which will be dangerous without proper ventilation.

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Warren County Connection

(Continued from page 7)

Bed may be the safest, warmest place for short periods.

Use of adequate blankets and coverings will trap and conserve vital body heat, and two or more people in the same bed can share heat. This is an especially good way to keep children warm.

Don't overlook the possibility of solar heat. An appreciable amount of heat can be gained through large windows on the southern side of the house.

Providing fuel for heating Many combustibles can be considered for fuel. Some of the common ones include: • Furnace or cannel coal • Kerosene or gasoline • Straw • Furnace oil • Firewood and scrap wood • Wood chips • Motor oil • Campstove fuel • Fats, grease • Alcohol • Corncobs • Newspapers or magazines • Charcoal briquettes • Charcoal fluid lighter • Coal can be burned in a fireplace or stove if a grate is fashioned to hold it, allowing air to circulate underneath. "Hardware cloth" screening a placed on a standard wood grate will keep coal from falling through.

• Paper "logs" can be made by rolling newspapers or magazines tightly into small log-sized bundles, which can be burned if they are stacked to allow proper air circulation.

• There may be plenty of burnable wood around, including lumber and furniture if the situation is critical.

• Store fuels in a handy place but not in the heated area.

This is particularly true for highly combustible items such as gasoline, kerosene and papers.

Which room should be heated?

The location of a fireplace, stove or chimney flue may dictate the decision. Use the following guidelines: • Confine emergency heat to a small area.

• Try to select a room on the "warm" side of the house away from prevailing cold winds. Avoid rooms with large windows or uninsulated walls. Interior bath-

•

•

rooms probably have the lowest air leakage and heat loss. Your basement may be a good place in cold weather because of the heat gain from the earth.

Isolate the room from the rest of the house by keeping doors closed, hanging bedding or heavy drapes over entryways or erecting temporary partitions of cardboard or plywood.

Hang drapes, bedding, shower curtains, etc., over doors and windows, especially at night.

Check your efforts for safety As soon as emergency heating is working and the room protected against exterior cold, stop and appraise the safety of your situation. If there is any hazard or question of safety posed by the emergency heating, make changes immediately. Check carefully for fire hazards.

All heaters except electric heaters should be vented to provide oxygen for complete combustion and to safely remove exhaust gases and smoke.

Note - Do not attempt to burn anything larger than candles in your home without providing adequate ventilation to the outside.

Asphyxiation from lack of oxygen or poisonous gases is a great danger when there is not enough ventilation. There is no simple rule for determining how much ventilation you need. For safety, provide cross ventilation by opening a window an inch on each side of a room. It is better to let in some cold air than to take a chance of not having enough air.

As an additional safety factor, you should have a firewatch whenever emergency heat is being used. One person should stay awake to watch for fire and to detect the possibility of inadequate ventilation. Drowsiness is one sign of carbon monoxide poisoning. If the firewatch feels sleepy, it may be a sign poor ventilation.

If you have not already done so, set up some firefighting items near your emergency heating device. Dry powder fire extinguishers will put out most types of burning materials. Sand, salt, baking soda or water can be used on most non-oil materials. A tarpaulin or heavy blanket can be used for smothering flames. Post your local fire department's telephone number near your telephone. Finally, discuss safety, firefighting techniques and a home evacuation plan with all members of your family. Be prepared for the worst.

Warren County Connection

Holiday Weight Gain Stays With Us

With COVID-19 cases, hospitalizations and deaths rising across the country, the holiday season will certainly look different this year for most Americans. Although most of us are stuck at home without the typical holiday parties and cookie exchanges, there will still be plenty of opportunities to indulge in cookie baking, candy canes and holiday cocktails. Unfortunately, all of that delicious food means that most of us consume extra calories during this time of year.

There’s some bad news that comes along with those extra calories: the evidence shows that weight you gain over the holidays tends to stay with you. A study funded by the National Institutes of Health found participants gained about one pound between Thanksgiving and New Year’s Day, and then kept that pound on for the rest of the year. (The study included 195 subjects, who were evaluated for weight and health measures every six weeks before, during and after the winter holiday season.)

Data from similar studies show that a large portion of the total weight people gain during a year comes from the holiday season and that people who are obese or overweight tend to gain more over the holidays compared to those with a healthy body weight.

If holiday weight gain is cumulative, that could mean putting on 40 or 50 pounds over a lifetime. What’s a cookie-lover to do? There are some evidence-based tips on avoiding weight gain over the holidays.

Fit in exercise whenever you can. Evidence published by the U.S. Department of Health and Human Services finds adding physical activity to your day in any way that you can helps to prevent weight gain and provides a host of other benefits including lowering blood pressure, reducing anxiety and improving your mood. Systematic re-

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views show that burning the calories you consume is an effective strategy for preventing weight gain. That may mean more exercise than you think. One review found that in order to maintain weight, participants need to burn 1,500 to 2,000 calories per week exercising. That’s the equivalent of walking about an hour a day at a moderate pace or running 13 miles a week. But you don’t have to do it all at once – your physical activity accumulates throughout the day. While your local gym may be closed during the pandemic, you can still take a quick walk during your lunch hour or use YouTube for a quick exercise video in between meetings.

Keep track of your diet, exercise and weight. The evidence shows that weighing yourself on a regular basis and keeping a journal to track diet and exercise really works.

Eat at home as often as possible. This isn’t difficult in many locations because many communities have restricted dining in restaurants. But take-out and special holiday food purchases can also add extra calories. So keep the pantry and refrigerator stocked with handy, healthy foods such as fresh fruits, oatmeal, beans and prepared salads.

Fill up on fruits and vegetables. Data show people who eat more fruits and vegetables are less likely to become obese. At every meal, focus on filling at least half of your plate with fruits and vegetables.

The take-home message: Even though the holidays are a time to indulge, if you’re aware of your diet and rate of exercise, you can probably avoid gaining too much weight.

Please visit Cornell University’s Bronfenbrenner Center for Translational Research’s website for more information on our work solving human problems.

He who marvels at the beauty of the world in summer will find equal cause for wonder and admiration in winter.... In winter the stars seem to have rekindled their fires, the moon achieves a fuller triumph, and the heavens wear a look of a more exalted simplicity. ~John Burroughs, "The Snow-Walkers," 1866

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Warren County Connection

Warren County Nonprofit Spotlight

LOW INCOME TAXPAYER CLINIC If you have questions about any income tax issues, attorneys with Legal Aid Society of Northeastern New York’s Low Income Taxpayer Clinic (LITC) may be able to help.

Our attorneys assist clients who have income tax concerns resulting from things such as IRS Audits or examinations, penalties, tax debt, collections, identity theft, EITC credit denials, refunds, etc. We also assist eligible clients, including those who are victims of domestic violence, when they have been inappropriately held responsible for their spouse’s tax debt.

The Clinic does not generally provide tax return preparation services. Please see our website for more information: www.lasnny.org/litc.

The Clinic’s services are free of charge.

We serve residents of Albany, Clinton, Columbia, Essex, Franklin, Fulton, Greene, Hamilton, Montgomery, Rensselaer, Saratoga, Schenectady, Schoharie, St. Lawrence, Warren, and Washington Counties.

We provide interpretation services for all languages.

The Low Income Taxpayer Clinic is made possible through funding provided by the Internal Revenue Service, United States Department of the Treasury, Legal Services Corporation, IOLA and assistance by Pro Bono Volunteers. Although the clinic receives funding from the IRS, the clinic, its employees, and volunteers are not affiliated with the IRS. A taxpayer’s decision to utilize services from an LITC will not affect the taxpayer’s rights before the IRS.

Warren County Connection Warren County Connection

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Panera Bread Inspired Vegetable Soup

Benefits of Turmeric

By Marybeth Mitcham, Nutrition, Food Safety, and Healthy Living Educator, CCE of Warren County

By Anne Pesek Taylor, RDN, CD, University of Utah Health

I recently ate a bowl of Panera Bread’s 10 Vegetable Soup, and was thrilled. Not only was this soup vegan, very low-calorie, and chock-full of nutrient-rich vegetables, but it tasted incredible. Rather than taking the time to try to replicate their recipe myself, I thankfully found a version from Very Michelly that is easy to make and tastes a lot like the one that I had at Panera. Enjoy!

Ingredients: • 8 cups vegetable broth • 4 cups whole cherry tomatoes • 1 cup dry lentils • 1 red bell pepper (diced) • 1 yellow bell pepper (diced) • 4 carrots (diced) • 1 onion (diced) • 10 - 12 whole garlic cloves (smashed) • 1 cup frozen corn kernels • 3 cups raw spinach leaves • 1 Tablespoon tomato paste • 1 Tablespoon ground cumin • 1 Tablespoon chili powder • 1 teaspoon ground coriander Salt and pepper Directions: Preheat oven to broil setting (high), and move oven rack to highest position.

Arrange the tomatoes, bell peppers, carrots, onion, garlic and corn on a lined baking pan, and broil for about 15 - 20 minutes or until the skins of the vegetables are slightly charred (rotating halfway through).

Add the broth, tomato paste, cumin, chili powder, and coriander into a stock pot and cook on low to medium heat.

Add the lentils and roasted vegetables and mix well to combine.

Simmer for 1 hour, and then add the spinach during the last 3 minutes of cooking. Salt and pepper to taste.

Serve hot and enjoy!

Nutrition Information: servings per recipe: 6 | Serving Size: 2 cups | Calories: 192 kcal; total fat: 1 g; saturated fat: 0 g; trans fat: 0 g; cholesterol: 0 mg; sodium: 1034 mg; carbohydrates: 37 g; fiber: 11 g; sugar: 6 g, protein: 10 g *Recipe adapted from Very Michelly

What Is It? “Turmeric is a bright yellow spice that is typically used for flavor and color in Asian cuisine. It has an earthy aroma, and its flavor profile is slightly peppery and bitter, with a subtle ginger taste. Turmeric contains three naturally occurring phytochemicals called curcuminoids, the most notable and researched of which is curcumin.”

Does It Have Proven Health Benefits?

“Researchers have found that phytochemicals from natural foods, such as the curcumin found in turmeric, may be a safe and effective way to help reduce inflammation and prevent and treat disease. While acute inflammatory responses are beneficial for the body in that they help heal injury, irritation, or infection, we know that chronic inflammation can contribute to disease onset. There is promising research to support curcumin’s use for the antiinflammatory and antioxidant effects on obesity, to reduce arthritis pain and swelling, and to aid in complications such as diabetic retinopathy, nephropathy, and cardiomyopathy.”

How Should You Take Turmeric to Get the Most Benefit?

“Turmeric is typically taken orally; however, a significant amount is excreted in feces due to its fast metabolism and poor solubility.” There is no set recommended dosage of turmeric, so “until a concrete dosing recommendation is made, dietitians will continue to encourage people to incorporate turmeric into their home cooking routine to reap some of its potential health benefits. It pairs well with chicken and fish, is often added to lentil and rice dishes, and can add flavor to vinaigrettes, soups, or stews.”

Are There Side Effects?

“Turmeric is generally recognized as safe. Few side effects have been reported, however some have complained of nausea and diarrhea when taking higher doses. As with any dietary supplement, ask your health care provider before starting turmeric/curcumin as a supportive or preventive therapy to discuss potential side effects, risks, or medication interactions.”

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