Warren County Connection - February 2021

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

February 2021

Warning Signs of Heart Disease for Different Women

By Elaine Bowen, Ed.D., former disease. The heart needs oxygen Extension Specialist, West Virginia that it gets through the blood in University Extension Service the coronary arteries. When the arteries get smaller or clogged Reading this article could save and can’t get enough blood to the your life. If you are a typical wom- heart muscle, you get CHD. If the an, you may not know all you blood supply is completely cut off, need to know about heart disit causes a heart attack. The part ease. You may know about genof the heart that does not get oxyeral warning signs, risk factors, gen begins to die, and some of and healthy behaviors. Yet, many the heart muscle may be damwomen do not know that women aged permanently. experience very different symptoms than men do. Health reEvery minute counts during a search is just now discovering the heart attack. It is critical to know differences between men and the warning signs and to act women when it comes to heart quickly. If you have some of these health. You also need to know symptoms, call 911 right away. what you can do to lower the chances of having heart disease. • Chest discomfort or pressure, fullness, squeezing, or pain in Heart disease is the number one the center of the chest that killer among women. It may surlasts longer than a few prise you to learn that more womminutes, or comes and goes. en die from heart disease than • Spreading pain to one or both from any other cause, including all arms, back, jaw, or stomach. types of cancer. It is the leading • Cold sweats and nausea. cause of death for both men and women, among all races and eth- As with men, women’s most comnicities, and all income and educa- mon heart attack symptom is tional levels. chest pain or discomfort. But women are somewhat more likely Coronary heart disease (CHD) is than men to have some of the the most common form of heart (Continued on page 11)

In this issue: Blooming Plant Ideas for Valentine’s Day

3

Living Soil, Healthy Garden

4

Family Budget Coaching

6

Keeping Animals Healthy

7

How to Mend a Family Rift

8

American Heart Health Month Diet Tips

9

Nonprofit Spotlight

10

Peach and Pineapple Salsa

11

Special points of interest: • •

Calendar of Events Family Budget Coaching page 6

Warren County Connection

Page 2

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, & 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 Laura Conway - President Peter Benoit - Vice President Vacant - Secretary William Hamelin - Treasurer Aimee Azaert Daniel Bruno Lisa Earl Ed Griesmer Jim Kneeshaw David Little David Strainer Michael White

Extension Service Committee Chair - Sylvia Smith Daniel Bruno Ben Driscoll Andrea Hogan Brad Magowan

Warren County Connection

CALENDAR Please visit our website for more events www.cce.cornell.edu/warren Ice Fishing Webinar - 2/3/2021 2:30 PM - 3:30 PM - If you have wanted to learn more about ice fishing, including tips and techniques as well as how to preserve your bounty once it has been caught, then this webinar is for you! This free and interactive presentation will include information, recipes, and a Q & A session. The link to register on Zoom is https://cornell.zoom.us/ meeting/register/tJEqc-qvqz4jEtKr0Av-5_YtWv_eg_Mh03Z0.

For more information contact Marybeth Mitcham at mem467 @cornell.edu or Dan Carusone at djc69@cornell.edu.

Online Training Via Zoom Treats for Our Furry Friends - 2/10/2021 12:00 PM - 1:00 PM Healthy dog treats are easy to make, so why not make several for our furry friends to enjoy? In this free Zoom workshop, we will make two baked dog treats and also discuss recipes for nobake dog treats. The link to register on Zoom is https://cornell. zoom.us/j/91756899400?pwd=WTRybWtZRmxUVHRid2tu OHRwU0Z2UT09. For more information, and for the recipes that we will be making in the workshop, please contact MB at mem467@cornell.edu. Online Training Via Zoom Minestrone Soup Cooking Party - 2/11/2021 11:00 AM 12:00 PM - Come and join us as we make an easy and inexpensive (yet yummy!) minestrone soup together from the safety and comfort of our own homes. This workshop will be run by CCE educator MB Mitcham, and will include a Question and Answer session, lots of laughter and discussion, and lots of fun! The link to register on Zoom is https://cornell.zoom.us/ meeting/register/tJIpc-6qqT4uEt1u458cQT2W2oLcvEzxI5nY For more information, please contact MB Mitcham at mem467@cornell.edu. Online Training Via Zoom for Greater Glens Falls Senior Center Bread Baking For Beginners - 2/13/2021 10:00 AM - 12:00 PM The art of bread baking is an ancient one, but it’s still very much in use today. If you have ever wanted to learn how to bake yeast and batter breads, then this class is for you! Join us for a virtual cooking workshop where we will make—and eat— some yummy treats. Learn the basics of bread making and create some yeast-based soft pretzels, focaccia bread and an Amish Friendship Bread starter. This course will be offered by Marybeth Mitcham of CCE Warren, through SUNY Adirondack Continuing Education. Pre-registration online at sunyacc.edu/ continuing-ed. Online Training Via Zoom CCE Warren County & SUNY Adirondack Continuing Education 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.

Warren County Connection

Blooming Plant Ideas for Valentine’s Day

By Brittnay Haag, Horticulture Educator, Illinois Extension

Page 3

and white. Water cyclamens at the base of the plant when it dries out, soaking the soil until water flows out the bottom drainage holes. Cyclamens grow best in bright, indirect sunlight and thrive in cooler temperatures, 55°F to 60°F. Cyclamens will go dormant after they bloom with foliage yellowing and dying down to the soil. Remove the dried foliage and place the container in a cool, dark place for two months. After the dormancy period, resume watering and add cyclamen bulbs to a new container of soil and place it in bright, indirect light. New foliage should start growing soon with blooms following a couple of months after.

Cyclamens Cyclamens have unique heart-shaped leaved and showstopper flowers that can bloom for four to six weeks making them a great Valentine’s Day gift.

Miniature Rose Instead of an arrangement of cut roses that will die after a week, give someone the whole plant. Delicate miniature rose buds can be found in red, pink, or white and can be deadheaded to encourage new blooms. When grown indoors, roses need bright sunlight in a southfacing window and constant temperatures ranging from 60°F to 75°F. Lightly mist the foliage daily to maintain humidity levels.

The tradition of giving flowers to family and friends to express affection on Valentine’s Day began centuries ago. Give your loved one a gift this year with blooms that can be enjoyed long after February 14.

They can be planted outdoors in a container or the ground in the summer but bring them inside before the first frost. Most miniature roses will go dormant in the winter and begin to grow again in the spring.

Blooming houseplants are great alternatives to traditional bouquets of cut flowers. With a little care and maintenance, these plants can thrive in your house or office and rebloom multiple times.

Orchid Many orchid species grow well indoors. Phalaenopsis are commonly found in stores and the easiest to care for.

While orchids can be a challenge to rebloom, they will if placed in a window with bright, indirect light.

Photo credit Pixabay.

Kalanchoe This waxy leafed succulent is low maintenance and has colorful blooms. Kalanchoe flowers can be red, pink, yellow or white. Cut off the blooms once they are faded to encourage new buds to form. The soil should dry out between watering, as this plant can be easily overwatered.

Kalanchoe grows best in bright, indirect sunlight and may get leggy in low light conditions. It can also be easily propagated by stem or leaf cuttings to create new plants.

Place the plant outside in the summer to grow and bring them inside before the first frost. They will develop flower buds in response to the long nights of fall.

Cyclamen These heart-shaped leaved plants have unique foliage and showstopper flowers that can bloom for four to six weeks. Flowers can be a variety of shades of red, pink

Orchids also need a good source of humidity. They do well in the kitchen, a bathroom or on a tray of gravel and water. Water orchids weekly with collected rainwater or distilled water until water flows out the drainage holes and fills the tray below. Allow it to dry out between watering. Mist the plant frequently to maintain the surrounding humidity levels.

Or, if you are looking for something a little more unique, give a potted Venus flytrap, sensitive plant, air plant, or succulent.

A rose's secret is not its scent, but the thrilling tales of hidden life its roots could tell. ~Henry Stanley Haskins, "Life's Resources," Meditations in Wall Street, 1940

Page 4

Warren County Connection

Living Soil, Healthy Garden Soil is so much more than dirt. Soil is a living ecosystem— a large community of living organisms linked together through nutrient cycles and energy flows.

Every teaspoon of soil is home to billions of microorganisms—bacteria, fungi, nematodes, insects, and earthworms that play important roles.

• •

•

• •

Bacteria and fungi break down dead plant and animal tissue which become nutrients for plants.

Nematodes eat plant material and other soil organisms, releasing plant nutrients in their waste.

Specialized mycorrhizal fungi form symbiotic (mutually beneficial) relationships with plants. The fungi bring hard-to-reach nutrients and water directly to plant roots, and the plants provide the fungi with carbohydrates.

Worms and insects shred and chew organic material into smaller bits bacteria and fungi can easily access.

Garden earthworms burrow and create pathways in soil that fill with air and water for plant roots.

To prevent spreading them into forested areas, don’t dump fishing bait or move soil with earthworms.

A healthy soil ecosystem provides plants with easy access to air, water, and nutrients. Here are six tips for achieving optimum soil health in your garden: Test your soil Understanding your soil is the first step to creating an optimum soil ecosystem. Submit a sample of your garden soil to Cornell Cooperative Extension located on 377 Schroon River Road, Warrensburg, NY 12885.

plant and animal parts, nutrients become available to plants. The plants, in turn, feed the soil organisms with their remains.

Highly decomposed plant material is called humus, a stable and important source of plant nutrients great for growing plants.

Like us, plants need a variety of nutrients for optimum health.

• There are 17 essential nutrients all plants need to grow.

• Macronutrients are needed in larger quantities:  Carbon, oxygen, and hydrogen come from air and water.  Nitrogen, phosphorus, potassium come from fertilizer and organic matter; phosphorus and potassium also come from weathering of soil particles.  Calcium, sulfur, magnesium are usually sufficient in local soils, unless the soil is very sandy.

• Micronutrients are needed in small quantities: iron, manganese, molybdenum, chlorine, boron, copper, and zinc; these are also usually sufficient in local soils.

• A soil test can tell you what nutrients your soil is lacking.

• Organic matter such as compost can be a source of macronutrients like nitrogen, as well as micronutrients such as manganese and zinc.

Provide air and water Plant roots and microbes need access to varying amounts of air and water for optimum growth. Fortunately, soil is full of microenvironments—tiny habitats that differ in the amount of available air, water and nutrients.

Your soil test results will include information about soil texture, pH, nutrients, and organic matter, and provide fertilizer recommendations for the plants you plan to grow.

Soil compaction and disturbance such as excessive tillage can eliminate these important microenvironments. This makes it hard for plant roots to penetrate the soil, absorb water and nutrients, and interact with beneficial microbes.

Add organic matter Organic matter improves soil physical properties such as air and water availability, allowing for healthy root growth.

Disturbing soil also disturbs weed seeds, exposing them to light and increasing germination—in other words, more weeds!

Organic matter is composed of living plant roots and organisms, decomposing plant and animal residue in varying stages of decay, and enzymes secreted by soil organisms that act like a glue to bind soil particles.

To minimize compaction and provide an optimal growing environment: • Use designated walking paths through planting beds to avoid compacting soil around plant roots. Some design options include:

As soil organisms like fungi and bacteria break down

(Continued on page 5)

Page 5

Warren County Connection • • • • • • •

Plant in raised beds.

Beds no wider than 4 feet that allow you to reach across.

Free-standing beds with access on all sides.

Reduce / eliminate tilling; consider using hand tools to prepare garden beds.

Incorporate compost to compacted soil to increase air, water and nutrients for plants.

Flowers and vegetables: incorporate 1 to 2 inches of compost 6 to 8 inches deep.

Before planting trees and shrubs, incorporate 4 inches of compost 12 inches deep.

•

leaves and stems, reducing the occurrence of disease.

Mulch and cover crops conserve soil moisture, minimize weeds, and reduce plant stress by moderating soil temperatures.

Minimize chemical use Pesticides kill pests, but they also can kill beneficial soil microbes and insects.

Before reaching for a chemical: • Always consider alternatives to pesticides first, and low impact pesticides like horticultural oils, insecticidal soap, spinosad, and Bt (Bacillius thurgiensis) • Choose disease-resistant plant varieties and plants that will grow well in your site.

• Hand-pick larger bugs, such as Japanese beetles, from plants and drop them in soapy water to kill them.

• Use a blast of water from your garden hose to knock insects off plants.

• Use physical barriers like row covers, bags on apples, or fences to keep out larger critters.

• Plant damage from insects and diseases is often cosmetic and not necessarily life-threatening.

Rotate crops Example rotation in a four-bed vegetable garden; each bed is planted to a different plant group/family every year.

While most microbes are beneficial to plants, diseasecausing microbes may overwinter in soil and plant litter.

These pathogens prefer to infest and feed on certain plants. Planting the same crop in the same soil year after year can increase diseases.

As wood mulch breaks down, it adds organic matter and improves soil.

Keep it covered The top few inches of soil contain an abundance of microorganisms, organic matter and soil nutrients.

Mulch or cover crops can be used to protect valuable topsoil from erosion and to add rich organic matter as they decompose.

• •

Raindrops landing on bare soil can splash soil particles several feet into the air.

Mulching bare soil around plants prevents the splashing of soil particles and soil-borne pathogens onto

Rotating your crops: • Reduces disease-causing pathogens by eliminating their food source.

• Prevents nutrient depletion.

• Plants with long roots, like carrots, absorb nutrients deeper in the soil.

• Shallow-rooted onions absorb nutrients in the top few inches of soil.

• Legumes, such as beans and peas, add nutrients back into soil.

• Add nitrogen to the soil by forming a mutual relationship with rhizobia, root-inhabiting bacteria that take nitrogen from the air and convert it into a plantavailable form.

(Continued on page 6)

Page 6

Warren County Connection

(Continued from page 5)

•

 When the legumes die, the nitrogen then becomes

•

available to other plants in the rotation.

•

Onion family (Liliaceae): onion, scallion, garlic, leek, shallot, chive, asparagus Grass family (Poaceae): corn, sorghum, wheat, oats, barley Nightshade family (Solanaceae): potato, tomato, tomatillo, pepper (hot and sweet), eggplant The shortest day has passed, and whatever nastiness of weather we may look forward to in January and February, at least we notice that the days are getting longer. Minute by minute they lengthen out. It takes some weeks before we become aware of the change. It is imperceptible even as the growth of a child, as you watch it day by day, until the moment comes when with a start of delighted surprise we realize that we can stay out of doors in a twilight lasting for another quarter of a precious hour. ~V. Sackville-West, "Over winter's hump"

Rotation guidelines Crop rotation is usually based on plant families. Plants in the same family are often susceptible to similar pests and diseases and tend to have comparable nutrient and cultural requirements.

For example, rotate crops from the cabbage family with crops from the sunflower family, or rotate crops from the squash family with crops from the grass family.

Other families, such as carrot or goosefoot, can be used to fill in the rotation wherever necessary.

If you don’t have the planting space to rotate crops, combine different plant families so that there is a diversity of crops in your vegetable garden.

Plant families • Carrot family (Apiaceae): carrot, parsnip, parsley, celery, celeriac, dill, chervil, cilantro, fennel • Sunflower family (Asteraceae): sunflower, lettuce, endive, escarole, Jerusalem artichoke, artichoke, chamomile, tarragon, echinacea • Cabbage family (Brassicaceae): cabbage, broccoli, cauliflower, Brussels sprouts, kohlrabi, turnip, radish, kale, collards, rutabaga, watercress, horseradish • Goosefoot family (Chenopodiaceae): beet, chard, spinach • Gourd family (Cucurbitaceae): cucumber, melon, summer squash, winter squash, pumpkin, gourd • Legume family (Fabaceae): bean, pea, cowpea, lentil • Mint family (Lamiaceae): basil, lavender, marjoram, oregano, rosemary, sage, thyme, mint

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

Keeping Animals Healthy

By Melanie Barkley, Extension Educator, Livestock, PennState Extension

Here you will find common techniques producers use to keep their animals healthy and avoid having to treat them.

Do you remember the old saying, "an ounce of prevention is worth a pound of cure?" The livestock industry practices this on a regular basis in order to keep animals healthy. Livestock producers prefer to prevent sickness rather than treat sickness. Treating sick animals is not only expensive, it can be very time consuming. Here are some common techniques producers use to keep their animals healthy and avoid having to treat them.

Good Nutrition Just like human nutrition where people eat a healthy diet and may also take a daily vitamin and mineral supplement, livestock producers balance rations for their animals to insure a healthy diet. To do this, producers test feeds and then match amounts of nutrients from the feeds to the animals' nutrient requirements. The National Research Council publishes nutrient requirement books for a wide variety of species. Nutrient requirement tables within these books account for different ages of animals and their production status. Requirements differ for various production statuses such as breeding, pregnancy, milk production, animal growth and performance.

Horse owners who don't ride their horses very often feed those horses a lot differently than horses that may be working every day. In addition to the feeds, producers provide trace mineral mixtures formulated with salt to adjust for nutrient deficiencies from the feeds. Why is nutrition so important? Growth rates, reproductive efficiency and especially immune system function all rely on good nutrition for best performance. Good mineral nutrition also boosts an animal's response to vaccinations, a primary method to protect animals from disease.

Page 7

Facilities I can't stress enough the importance of a clean and dry environment with good ventilation. Animals are well adapted to handle cold temperatures when they are well fed and have a good hair coat or wool length. Good ventilation can result in good air quality. This is why livestock producers keep barns cleaned out and well bedded during the winter months. It is also why animals give birth to their young on pastures. Cleanliness is the key.

Vaccinations Livestock producers carefully choose vaccination products to best meet the needs of their individual operation.

They choose vaccines based on prior experience with disease on their farm as well as the likelihood of exposure to diseases. Producers read product labels and handle vaccinations properly. Simple procedures producers follow include proper storage temperature, vaccinating clean and dry animals, injecting with clean needles and injecting with the correct method. Producers also check expiration dates and discard expired products. Only healthy animals get vaccinated so that the immune system best utilizes the vaccine. And, producers vaccinate at least two weeks prior to a stressful event such as weaning, transporting or castrating.

Biosecurity One means that animal diseases arrive on a farm is through contact with other animals that may or may not appear sick. Producers who exhibit their animals at various shows will house these animals separate from the main herd or flock once those animals return home from the show. This quarantine period should last three to four weeks before those animals can be mixed with the rest of the herd or flock on the farm. However, animal diseases can also arrive on a farm through indirect contact. This occurs when producers visit other farms, transport animals to a sale barn, or even visit a county fair. Once the producer arrives back at the home farm, they change clothing and shoes to avoid exposing their own animals to bacteria and viruses that could be carried home on their clothing or footwear.

Prevention programs are not fool proof: livestock operations can still develop sick animals on occasion. However, the goal is to minimize the risk of animals getting sick so that the need for treatment is less likely. Farmers observe animals on a daily basis so they can identify very quickly when problems arise. Sick animals are moved to a location away from the main herd or flock and treated as necessary. Livestock producers work tirelessly to raise high quality and healthy animals.

Page 8

Warren County Connection

How To Mend A Family Rift

health problems.

Such rifts often involve what Pillemer calls “collateral damage,” when other family members who are not involved in the argument are pulled into the rift and cut off from loved ones. And rifts create a loss of social capital, cutting people off from the emotional support and the resources of family members that can help carry them through difficult times.

There are some circumstances where estrangement is necessary and healthy, Pillemer writes. For example, cutting off a family member who is abusive, threatening or engages in illegal activities may be necessary.

We often think of family bonds as unbreakable, no matter the circumstances. But, in fact, most American families experience an estrangement that leads to anger, sadness and heartache.

A new book – Fault Lines: Fractured Families and How to Mend Them — by Cornell sociologist Karl Pillemer takes a deep dive into why family rifts occur and how to heal them.

Pillemer conducted the first-ever national survey on estrangement, in which he queried more than 1,300 people. He found about 27 percent of the U.S. population, or about 67 million people, are currently living with an active estrangement in their family, and the majority find the experience emotionally distressing.

In addition, Pillemer conducted in-depth interviews with 100 people who have repaired rifts in their families. He used these interviews to create a roadmap for reconciliation.

Pillemer found that there are many reasons that family members reach a point of estrangement. Among the most common were conflicts over money and inheritance; conflicts with in-laws, especially if someone is forced to choose between his or her spouse and family of origin; a difficult childhood that included harsh parenting or favoritism; divorce; and discrepancies in values and lifestyles, such as a child coming out as gay or lesbian or rejecting a parent’s religion.

Pillemer found that the consequences of estrangement can be devastating. Unresolved rifts often create chronic stress for all family members involved. Evidence clearly demonstrates that this type of stress can lead to depression and anxiety, and even manifest itself in physical

But for most people who have experienced estrangement, calling a truce is beneficial for everyone involved.

According to Pillemer, for reconciliation to work, the following key elements are important: • Give up rehashing past arguments or trying to insist other people see things your way. Instead, try to focus on moving forward with the relationship.

• Spend some time thinking about the least you can accept in the relationship. Are you willing to see each other during limited times or in controlled circumstances?

• If you are interested in repairing the rift, reach out periodically to attempt to build a bridge. Situations change over time and anger often dissipates. It’s worth checking in with your family member to see if he or she is ready to engage.

Think about setting boundaries. If you are going to reengage with an estranged family member, it is helpful to spell out specific terms that will allow some sort of relationship. For example, an adult daughter might tell her mother, “You are welcome to visit, but you cannot criticize my parenting choices.”

Overall, Pillemer found that people who find a way to reconcile are usually happy that they did.

The take-home message: Family estrangement is more common than most people realize, but it is possible to reconcile with estranged family members and rebuild these important relationships.

Visit Cornell University’s Bronfenbrenner Center for Translational Research’s website for more information on our work.

Warren County Connection

American Heart Health Month: 7 Diet Tips to Make You Heart Healthy

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

February is American Heart Health Month. Each February, Americans are encouraged to learn about ways in which they can adopt healthier heart-friendly dietary and lifestyle practices. This year, the importance of heart health is even more clear, as people who experience poor cardiovascular health also are more likely to experience severe illness from COVID-19.

What, then, can people do to embrace a heart healthy diet, as part of a heart healthy lifestyle? Here are some easy tips that can help you start living heart healthy!

Portion Control! Although some foods may be healthy, it is not healthy to overeat those foods. Make sure that you know what a serving size is for the food that you are eating, and that you are also tracking the servings of each food that you eat. For example, a serving of pasta is around the size of a hockey puck, while a serving of lean protein is around the size of a deck of cards. Also remember that servings that are given at most restaurants are usually much larger than recommended serving sizes.

Vary Your Veggies! While green vegetables are a fantastic addition to your diet, make sure that you are also eating a rainbow assortment of vegetables, as those will provide antioxidants and a wide variety of vitamins. Also make sure to eat your dark, leafy greens and your legumes for extra nutrients, protein, and fiber.

Whole Grains, Not Refined Grains! Whole grains are a fantastic source of fiber and other important nutrients.

You can easily substitute whole grains for refined grains

Page 9

when selecting products (for example, choose wholegrain bread instead of refined bread). Another way to add whole grains to your diet is to eat oatmeal, quinoa, or even air-popped popcorn.

Choose Healthy Fats! Although it is important to keep dietary fats to a minimum, choose unsaturated fats, like olive oil, over saturated fats, like lard. Remember that unsaturated fats are liquid at room temperature and saturated fats are solid at room temperature. Also, avoid trans fats, which are often found in hydrogenated oils, in heavily processed foods. Some healthy fat sources include flax seeds, chia seeds, olive oil, salmon, and walnuts.

Avoid Excess Sugar and Sodium! It is hard to avoid sugar and sodium, since they are in most prepackaged foods.

However, it is important to strive to consume less than 69 teaspoons of added sugar per day, and less than 1,500 to 2,300 mg of sodium per day. To put that into perspective, 4 grams of sugar is equivalent to around 1 teaspoon of sugar, and one teaspoon of salt is equivalent to around 1 teaspoon of salt, so it all adds up quickly! Make sure to read your nutrition facts labels to know what you are putting in your body.

Choose Lean Proteins! Lean protein sources, such as poultry, lean cuts of meat or fish, legumes, low-fat dairy, plant-based protein, or eggs, can be excellent ways to get protein without getting the additional triglycerides that can go along with fattier sources of protein. One other benefit of plant-based protein is the fiber that it contains, which helps to slow digestion, helping the body to absorb more nutrients, stabilize blood sugar, and help to eliminate waste products.

Everything in Moderation! Enjoying an occasional unhealthy treat is okay‌if it is done occasionally. Make sure that you exercise, get enough sleep, and eat a healthy diet, but also have fun and make sure to take time to laugh and enjoy life. As my mom has said, many times, life just isn’t worth living unless a person can enjoy a good bar of dark chocolate every now and then. So, make sure to live a heart healthy lifestyle, but also make sure that you enjoy that good bar of dark chocolate, or whatever delicious treat it is that you love. Live life, and enjoy it with all your (healthy!) heart!

A good laugh and a long sleep are the best cures in the doctor's book. ~Irish proverb

Page 10

Warren County Connection

Warren County Nonprofit Spotlight

Warren County Connection Warren County Connection (Continued from page 1)

other warning signs, such as shortness of breath, nausea, vomiting, and back or jaw pain. Standard cardiac tests often pin down the cause of chest pain in men. But in women, the cause of chest pain may be more difficult to explain. More research is now being done to study women and heart disease.

Are you at risk for heart disease or a heart attack?

Anything that increases the chance of getting a disease is called a risk factor. Heart disease risk factors that you cannot control are age, gender, race, and family history of heart disease.

The good news is there are many other risk factors you CAN do something about!

• Don’t smoke or quit if you do. Ask your health care provider for help.

• Move more. Physical activity strengthens your heart and other organs and helps you maintain a healthy weight.

• Control your blood pressure and get it checked regularly.

• Check your cholesterol levels regularly if it is high. Normal cholesterol levels should be tested at least every five years.

• Maintain a healthy weight by limiting extra calories and being active.

• Visit your dentist twice a year. Oral health problems are associated with heart disease.

• Control diabetes. A buildup of blood sugar can damage blood vessels. About 75 percent of people with diabetes die from some type of heart disease.

• Consider an aspirin a day. Ask your doctor if you are a candidate for taking a baby aspirin daily.

• Reduce stress. Making time to enjoy family, friends, and even pets can lower heart rate and blood pressure.

Page 11

Women often do not make the connection between risk factors and their own chance of developing heart problems. Half of all heart attacks are linked to risk factors that could have been eliminated. Today, seriously think about which of these risk factors you can improve.

Former First Lady Laura Bush has stated, “We must educate ourselves and other women about the risks of heart disease – and we must commit ourselves to a lifestyle that promotes lifelong health. Preventive screenings, healthy eating, and exercise are vital steps we must take for good overall health.”

As women, we are often the caregivers, the homemakers, and the leaders in our family, faith organizations, and community groups. Caring for ourselves is one of the most important ways we can be there to care for others.

Peach and Pineapple Salsa Serves: 6 Fruits and Vegetables: ½ cup per serving Ingredients • 2 medium peaches, fresh, chopped • 1 cup honeydew melon, diced • 1 medium jalapeño pepper, seeded, finely chopped (use gloves when handling hot pepper) • 1 cup fresh pineapple, diced or canned pineapple chunks in 100% juice, drained • 1 small green, yellow or red bell pepper, seeded and finely chopped • 2 tablespoons fresh cilantro, or 2 teaspoons dried • 2 tablespoons fresh lime juice • ¼ teaspoon salt (optional) Directions Wash and prepare fresh fruits, vegetables, and herbs.

Place all ingredients in a medium-sized bowl and toss thoroughly. Serve with baked tortilla chips or wholewheat crackers.

Tip - For extra flavors and fruits and vegetables, try topping salsa on baked fish or chicken.

Nutrition Facts - Serving size: about ½ cup; Calories: 50; Carbohydrates: 12 g; Fiber: 2 g; Fat: 0 g; Saturated fat: 0; Sodium: 105 mg

Cornell Cooperative Extension 377 Schroon River Road Warrensburg, NY 12885 RETURN SERVICE REQUESTED

IF THERE IS A CHECK IN THIS BOX , THIS IS THE LAST ISSUE OF THE WARREN COUNTY CONNECTION YOU WILL BE RECEIVING. To renew your subscription clip the form below and send to Cornell Cooperative Extension of Warren County.

Warren County Connection

THANK YOU INTERNATIONAL PAPER!!

"Paper for this newsletter was donated by International Paper, proudly produced at the Ticonderoga, New York Mill from trees harvested in working Adirondack forests that are managed responsibly in accordance with the principles of the Forest Stewardship Council (FSC) and the Sustainable Forestry Initiative (SFI)." “International Paper is proud to join almost 60 manufacturers and importers supporting the Paper & Packaging – How Life Unfolds™ campaign.”

“Cornell University Cooperative Extension of Warren County provides equal program and employment opportunities.”

“The information given herein is supplied with the understanding that no discrimination is intended and no endorsement by Cornell Cooperative Extension is implied.”

The Cornell Cooperative Extension educational system enables people to improve their lives and communities through partnerships that put experience and research knowledge to work.

"Cornell Cooperative Extension actively supports equal educational and employment opportunities. No person shall be denied admission to any educational program or activity, or be denied employment on the basis of any legally prohibited discrimination involving, but not limited to, such factors as race, color, religion, political beliefs, national or ethnic origin, gender, sexual orientation, age, marital or family status, veteran status, or disability. Cornell Cooperative Extension is committed to the maintenance of affirmative action programs that will assure the continuation of such equality of opportunity."

Just $5.00 per year will give you one full-year subscription to the “Warren County Connection” mail this coupon to : Cornell Cooperative Extension ☺ Be sure to include your fee of $5.00 to cover the cost of mailing.

Name______________________ Address____________________ __________________________ Zip Code___________________ OR To get this publication FREE email als77@cornell.edu and you will be added to our E-Edition.

We’re on the Web! http://counties.cce.cornell.edu/warren/ & Facebook - Look for CCE Warren