Warren County Connection A Publication of Cornell Cooperative Extension of Warren County
August 2022
Get The Best Psychological Boost Out of Your Vacation In this issue:
While the COVID-19 pandemic is still simmering this summer, more than 200 million Americans have made travel plans. For many, this summer will mark their first trip in a long time.
One study, conducted by researchers in the Netherlands, measured the effects of vacations on happiness. Researchers found the act of planning a vacation yields a much larger boost in happiness – up to eight additional weeks of improved moods in Most people think of vacations as a anticipating the vacation. They also time to relax and unwind. But there’s found the vacation led to an immedian inherent amount of stress that ate boost in happiness, but those comes with traveling, especially dur- improvements fade within a few ing a pandemic. What does science weeks. say about how much vacations actually help to reduce stress? And what It turns out, how you spend your can you do to get the most out of time on vacation is important too. A yours? 2016 study published by the University of Massachusetts Amherst surIt turns out – and the evidence is crys- veyed more than 800 vacationers to tal clear on this – a main psychological determine whether vacations relieve benefit of going on vacation is the stress or improve life satisfaction. anticipation of one. There are many The study identified some attributes studies that show vacationers see the of vacations that lead to stress relief. strongest benefits in both their men- People who perceive they have contal and physical health in the weeks trol over their travel plans are more leading up to their vacation. (Continued on page 7)
Harvesting & Preserving Herbs
3
Chicory - Weed or Flower?
4
Shady Business
5
August Gardening Tips
6
Tips for Effective Money Talk
7
Keeping your Brain Fit
8
Back-to-School
9
All About Avocados
Special points of interest: • Calendar of Events • Annual Golf Tournament
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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
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 Roxanne Westcott, 4-H Family Living Educator Rebecca Devaney, Community Horticulture Coordinator Sharon Bellamy, Finance Manager Amy Sabattis, Public Relations/Publications Manager Michele Baker, Administrative Assistant Chris Dittus, Administrative Assistant
Board of Directors
Warren County Connection
CALENDAR Please visit our website for more events www.cce.cornell.edu/warren Warren County Homesteading and 4-H Youth Fair Saturday, August 6, 9am - 1pm Location: 377 Schroon River Road, Warrensburg, NY All area youth are encouraged to exhibit projects such as woodworking, clothing, vegetables, flowers, paintings, photography, etc. at the Youth Fair. Free games and contests will be scheduled throughout the day. Please join us on Saturday, August 27, 2022 for the 13th Annual Cornell Cooperative Extension Golf Tournament. All proceeds from this benefit will be used to help financially support Cornell Cooperative Extension’s educational programs. SIGN UP EARLY AND SAVE!! PREPAY BY AUGUST 19th $95.00 PER PERSON WE ACCEPT CREDIT CARDS, CASH OR CHECK. PAY ON THE DAY OF THE EVENT COST PER PERSON $100.00.
Includes: green fees, cart, barbecue, goodie bag, awards and prizes. The tournament will begin with registration at 9:00 a.m., followed by a shotgun start at 10 a.m. The tournament format is a 4-person scramble. Individual players are welcome and will be placed within a team. Pre-registration for tournament and barbecue is required by contacting Amy Sabattis at 518-623-3291 or 668-4881.
David Strainer - President Jim Kneeshaw - Vice President Dan Bruno - Secretary William Hamelin - Treasurer Aimee Azaert CheriLyn Dempsey Lisa Earl Maureen Folk Ed Griesmer David Little Cynthia Muratori
Extension Service Committee Chair - Ben Driscoll Daniel Bruno Andrea Hogan Brad Magowan Debra Runyon
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
Harvesting and Preserving Herbs
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appliance thermometer to monitor freezer temperature). Freezing parsley and other herbs may cause them to develop off-flavors, increased bitterness, and texture loss. Freezing in small groupings • After following the above directions to safely harvest and rinse your herbs... • Use a paper towel to pat dry your herbs, and wrap a few sprigs or leaves in freezer wrap. • Place in a labeled freezer bag and seal. • Keep your bag of herbs in your freezer.
Harvesting herbs • Fresh leaves may be picked as soon as the plant has enough foliage to maintain growth. Harvest up to three-quarters of the current season’s growth each time. Harvest herbs before they flower, otherwise leaf production will decline. • Work clean while harvesting! Wash your hands with soap and water, dry with a paper towel, or use a 60% alcohol-based hand sanitizer if your hands are visibly clean of soil. Use a pair of washed (soap and water) scissors or clippers, and a washed bowl to harvest herbs. • Pinch out stems at a leaf node to encourage lateral branching, instead of picking off a leaf here and there. • To ensure good oil content, pick leaves or seeds after dew has disappeared but before the sun becomes too hot. • Herbs acquire their fragrance and flavor from oils that evaporate into the air when the leaves are crushed. Do not cut or crush herbs until ready for use or as directed. Always use very sharp scissors or a sharp knife to chop herbs. Herbs can be used fresh or preserved for later use. Rinsing herbs for drying and freezing • Remove any foreign matter, insects, and any unwanted bruised, soiled imperfect leaves and stems. • Rinse herbs under running water, NO soap, bleach, vinegar, or other cleaner is needed. • Gently shake to remove excess moisture. You could use a paper towel, but this may cause bruising, leading to premature flavor loss. • Check to make sure all desired foreign matter has been removed. Methods to freeze herbs The freezer temperature should be 0°F or below (use an
Tray-packing • After following the above directions to safely harvest and rinse your herbs... • Use a paper towel to pat dry your herbs. • Lay sprigs or leaves as a single layer on a sheet pan and freeze. • When herbs are frozen, gather and store in a labeled freezer bag and seal. • Keep your bag of herbs in your freezer. Methods to dry herbs The best methods to dry herbs are: dehydrator, air drying, oven drying, and microwave drying. Sun drying is not recommended, because herbs can lose flavor and color, and high summer humidity levels may reduce quality. Air drying herbs-indoors (several days for best quality) Drying both tender (e.g. basil, oregano, etc.) and less tender (e.g. rosemary, sage, thyme, etc.) in a clean paper bag will allow any leaves and seeds that fall to be caught in the bottom of the bag. Drying herbs in a paper bag will also help reduce the potential of dust and pests from landing on drying herbs in your home. • Safely punch holes in a clean paper bag. Holes will increase air ventilation to dry the herb. • Tie a small bunch of herbs together by the cut stem end. A large bunch of herbs can cause molding. • Put the bundle in the paper bag and use string to tie the bag closed. Have enough string so you can tie the other end to a structure in your home to allow the herbs to hang. • Dry in a warm, well-ventilated, and dry indoor room for best quality. Dehydrator drying herbs (1 to 4 hours) • Read the dehydrator instruction manual. Most dehydrators will need to be preheated between 95°F-115° F. In humid locations preheating to 125°F may be (Continued on page 4)
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• •
needed. After rinsing herbs, pick each leaf off the stem and lay leaves in a single layer without overlapping on the dehydrator tray(s). Check herbs periodically.
Oven drying herbs (overnight) • Best for high humidity environments, and for mint, sage, and bay leaves. • After rinsing herbs, pick each leaf off the stem and lay leaves in a single layer without overlapping on a clean paper towel. Stack another clean paper towel and layer of herbs on top, and repeat for a total of five layers. • Dry in a very cool oven—either with the oven light of an electric range or pilot light of a gas range to dry overnight. • Leaves will dry flat and hold their color. Microwave drying herbs (2 to 3 minutes) • Read the microwave manual for specific herb drying recommendations. A wattage of 1,000 or higher may be too high to dry herbs. • Dry small amounts, about a cup of herbs at a time. • After rinsing and drying herbs, pick each leaf off the stem and lay leaves in a single layer without overlapping on microwave-safe paper towels. Time will vary, due to herb type and microwave power level. • Microwave on high for 1 minute, mix after every 30 seconds and check for dryness every 30 seconds; approximately 2-3 minutes per cup of herbs. Testing for dryness (all methods) Leaves are dry when they crumble; stems should break when bent. Herb storage • Store dried herbs whole, crumbled, or ground in a labeled airtight container, with a tight-fitting lid. • Store in a cool, dry, dark location, away from sunlight, heat, moisture, and air. • Store dried herbs for up to 6 months. References - Andress, E.L. & Harrison, J.A. (2014). So Easy to Preserve 6th ed. Cooperative Extension/The University of Georgia/Athens. Centers for Disease Control and Prevention. (2020, August 17). Handwashing: Clean Hands Save Lives. Food and Drug Administration. (2018, June 10). 7 Tips for Cleaning Fruits, Vegetables. Henneman, A. (n.d.). Add a Little Spice (& Herbs) to Your Life! University of Nebraska-Lincoln Extension, Lancaster County. Penn State Extension. (2019, March 24). Let’s Preserve: Drying Herbs. U.S. Department of Agriculture (2013, June 15). Freezing and Food Safety. Contributors to this section: UME Family & Consumer Sciences Agents: Beverly Jackey, MS, RDN, Cheryl Bush, MS, RDN, and Shauna C. Henley, PhD
Warren County Connection
Chicory - Weed or Flower? By Kathryn Dorman, Master Gardener, Clinton County PennState Extension
Photo credit: Thomas B. from Pixabay
Chicory is commonly seen on roadsides in mid to late summer. Discover the qualities and uses of this colorful plant. Common chicory (Cichorium intybus) is one of the few perennial plants that flowers from June until the first frost in the fall. During a dry summer you may notice that there are patches of light blue-purple flowers everywhere. Even when brown grass surrounds these little islands of hope, the chicory is thriving. Like its close relative, dandelion, chicory has a very long tap root. It can reach moisture in the soil even when nearby shallow-rooted plants are dying of thirst. Early in the growing season, chicory is only visible at ground level as a rosette of irregularly-toothed leaves. At this state it is remarkably similar to dandelion. I realize now that, while weeding, I have probably pulled up many chicory plants, thinking they were dandelions! Chicory plants can grow 3 to 5 feet high, with tough, spiky, branching stems. When cut, the stems are hollow, and contain a milky sap. Chicory is mower-resistant. If you keep cutting off the plant, the stems and flowers will grow back, but they will be so low to the ground that the mower blades might miss them. According to the Ohio Perennial and Biennial Weed Guide, chicory "favors lime-rich soils, but tolerates a variety of soil types." It will grow just about anywhere, but "does not typically invade undisturbed natural habitats." According to Susan Mahr, of the University of WisconsinMadison, "Each flower only blooms for a day; during hot weather they remain open only for a short time in the morning but on cooler or cloudier days may stay open nearly all day." (Continued on page 5)
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Chicory can be difficult to remove because it can resprout from pieces of the root. Chicory seeds are heavier and larger than dandelion seeds, and lack "fluff," so they cannot be carried by the wind. Thus, chicory is more likely to grow where the seeds are physically carried into disturbed areas such as roadsides, pastures, and waste areas. Chicory is a member of the aster family (Asteraceae), which also includes asters, daisies, the afore-mentioned dandelions, lettuce, marigolds, sunflowers, zinnias, and more. Chicory is also called blue daisy, blue sailor, wild bachelor's button, blue or Italian dandelion, or even coffeeweed, to list just a few of its many names. Chicory has been cultivated to produce salad greens (Cichorium intybus var. foliosum), including radicchio, radichetta, and Belgian or French endive. It has also been used as a forage crop for livestock in some parts of the world. Chicory is grown to produce inulin, the active ingredient in some fiber supplements. If you have ever been to New Orleans, you probably have had coffee mixed with chicory. This blend produces mixed reactions. Some people think it tastes like scorched coffee. On the other hand, if you are a New Orleans native, you would probably miss chicory if it were absent from your coffee.
If you are a native plant purist, you might be disappointed to learn that chicory is not native to the United States. The Ohio Weed Guide says that chicory originated in the Mediterranean. The species name, intybus, is derived from the Egyptian word for January. Chicory eventually became distributed throughout much of the world and was cultivated for centuries. Since chicory could be grown in parts of Europe where coffee could not, it was cheaper and more readily available. It was carried to America by European settlers in the 1700’s. Chicory has since become naturalized throughout the North American continent. Is there any downside to having chicory growing on your property? It will make your lawn look "straggly" during dry periods when you have not mowed your grass for a while. Mahr suggests that "maintaining a thick, healthy lawn through proper mowing, fertilization, and irrigation will prevent establishment of new chicory plants." Chicory is not known to be toxic but may cause contact dermatitis in humans. Chicory is frequently visited by bees, flies, and butterflies. Even though it is considered a weed by many, to me chicory flowers look like blue daisies, and I think they are beautiful.
Shady Business By Paul Hetzler, Cornell Cooperative Extension of St. Lawrence County
Sometimes it’s good to have a few burly associates for protection, because when the heat’s on and you need to lie low for a while, you can always turn to those shady characters for relief. You know the ones I mean—those big guys with solid builds that no one pushes around. Yeah, the trees. They’re cool. On a scorching bright day, any shade is welcome. If you’re lucky enough to have mature trees around, not only can you get a break from the sun, but the air temperature will be degrees cooler than out in the open; natural air conditioning. Speaking of which, if you use an air conditioner, having shade trees on the south and west sides of your home will reduce your cooling costs by a minimum of thirty, and possibly as much as fifty, percent. It’s like getting Hydro rebate. Deciduous trees are ideal because they shield you in summer but allow sunlight through in winter. On those blistering summer days when you think it’s too hot to work outside, you’re not alone— trees share your outlook. Photosynthesis, that remarkable process that turns carbon dioxide and sunlight into sugar (thereby keeping the trees alive) and oxygen (thereby helping keep us alive), does not work well above thirty degrees. All that solar energy going to waste! This is why a tree’s inner canopy is essential. Far from being unlucky residents of a less-desirable neighborhood, leaves shaded by upper branches are key players in a tree’s survival, as they’re the only ones on the job when it’s too hot for their upstairs neighbors to work. So it’s best not to get overly enthusiastic with pruning. Trees (Continued on page 6)
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don’t want their inner canopy “cleaned out.” Hopefully you’re drinking plenty of water in the summer heat. It might surprise you that trees can run short of water. While we tend to think tree roots dive deep in search of a cool drink, 90% of tree roots are in the top 25 cm. of soil, and 98% are in the top 46 centimetres. Species such as birch, ironwood and hemlock are especially prone to water stress, but others are renowned for their drought-tolerance. Bur oak (Quercus macrocarpa) is a stately, long-lived (800+ years) native tree which oddly enough tolerates intermittent flooding as well. Black maple (Acer nigrum) is very similar to sugar maple, but with slightly fuzzy leaves that are better at conserving water. Hackberry (Celtis occidentalis) is another native tree that can withstand prolonged water shortages. However, even these tough species have their limits. Lawns recover from severe water shortage in a matter of weeks. Trees, however, take years. Drought stress weakens a tree, making it more vulnerable to diseases and insects. While many shady characters don’t take well to a good soaking, your tree will appreciate a thorough weekly drench. Actually, its survival may depend on it. Wishing a healthy, hydrated summer on the shady side of town for you and your associates.
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10. Work together to establish a spending plan and make a commitment to keep your spending in line with your plan. With mutual respect and commitment, you and your partner can do wonders. Adapted for use by Marilyn M. Furry, Ph.D., associate professor of agricultural and extension education, from “Spending Decisions," Extension Service, Iowa State University; and revised by Jane Landis, county extension director, Dauphin County, Penn State Extension.
Warren County Connection
August Gardening Tips Deadhead perennials to extend the blooming season and encourage plants to direct more energy to their root and shoot systems. In some special cases, deadheading can even encourage a second bloom later in the season. How to do it properly is determined by a plant’s growth habit and your own preferences. Deadheading perennials isn’t difficult, only time consuming. Although deadheading is specific to each type of plant, all you really need to learn is to cut spent flowers back to a lateral bud or leaf. Only some plants will rebloom after deadheading, but most will be better for it regardless. Also, from an aesthetic perspective, deadheading perennials gives the garden a cleaner, more polished look. Perennials that typically benefit from deadheading include daylily, iris, hosta, peony, Shasta daisy, coreopsis and dianthus. Stop fertilizing trees and shrubs with high nitrogen sources by the end of the month. Fertilizing in late summer can cause some plants to put out new growth that is susceptible to frost damage. The best times to fertilize trees and shrubs are in spring before growth starts, or mid-summer after shoot growth ceases, because root growth and maximum nutrient uptake happen at these times. Additionally, put away the pruning tools for now. Late summer pruning may make plants push new growth that is not winter hardy. Roses are particularly susceptible to damage from late season fertilization and pruning. The ideal time to prune most species is in late winter or early spring while plants are still dormant.
Make sure the mower deck is set high, to a height of three inches or more. Taller grass is more resilient against insect feeding, weed invasion and drought. Mowing high promotes the establishment of a larger and deeper root system, which is more drought tolerant. A larger root mass also makes grass more tolerant of grub feeding, reducing the need for insecticide applications. Taller grass also helps provide broadleaf weed and crabgrass control by shading and cooling the soil surface, equating to less herbicide use. Source: University of New Hampshire Cooperative Extension
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likely to feel less stressed after a vacation. Mastering a new skill and detaching psychologically from work during vacation also helps to reduce stress levels. The study also found that longer vacations provide more opportunities to achieve these goals, hence yielding greater benefits. And it may not matter how long the trip lasts. Another study published by Finnish researchers followed nearly 200 people who took winter sports vacations and extended weekend trips. The researchers measured six indicators before, during and after the trips: health status, mood, tension, energy level, fatigue, and satisfaction. People in both groups – those who took weekend trips and longer vacations – reported higher levels of wellbeing before and during the vacation. In addition to the benefits before and during vacation, there is some evidence that people experience a psychological benefit from recalling the happiness they experienced on vacation during difficult times. Research on memory tells us these types of positive memories can serve as a psychological resource throughout one’s life. Studies also show that vacationing can build relationships. People are more likely to have more and higher quality conversations with the people with whom they vacation. Vacations serve as a bonding experience, and may also help to put life in perspective and improve meaning – factors that ultimately improve psychological resilience. The take-home message: That upcoming vacation is actually good for you! The evidence shows you’ll feel happy and excited in the weeks leading up to your trip, you’ll have the opportunity to bond with your travel companions and find meaning in your life and the memories of your trip will help bolster your spirits during difficult times ahead. Source: https://evidencebasedliving.human.cornell.edu/
How pitiful it is to hear a business man say, as business men so often say, "Really I cannot take a holiday this summer; my business ties me so to my desk, and, besides, I am feeling quite well. No, I shall send my wife and children to the seaside, and content myself with a Saturday-to-Monday now and again." We solemnly warn all such foolish persons that they are digging their own graves. Change is absolutely essential to health. ~J. M. Barrie, "Every Man His Own Doctor"
Tips for Effective Money Talk Making decisions for yourself is easier than making decisions with a partner or several family members. When talking with a partner about money, follow these suggestions for greater success in making decisions.
1. Understand your own motivation concerning the use of money. You have the right and the responsibility to be clear about the things that are important to you. Do not expect your partner to guess what these things are. Respect and love grow stronger when two people understand each other's needs.
2. Stay calm. Most people get upset and angry when there is a conflict over money. If you are upset, step away until you are calmer, but do not ignore the conflict. Think about what is important to you and ask for time to work through the discussion with your partner.
3. Control distractions. Do not try to talk while watching television or while other people are around. You will not be very attentive or creative with your ideas.
4. Listen, listen, listen. Most of us think more about what we are going to say than about what the other person is saying. This leads to many mistaken assumptions and lack of focus on what your partner is trying to say. Make sure you check back with a statement such as, “I want to make sure I understand. Is this what you are saying?"
5. Recognize each other's feelings. You may forget about the other person's feelings in your own eagerness to explain. Remember your partner has feelings just like you. Never put your partner down or belittle his or her ideas whether you are alone or with other people.
6. Strive to find a win/win situation. After each person has explained what he or she thinks and feels, say, “All right, now how can we work this out so we are both satisfied with the result?"
7. Establish goals together. Dream, talk, consider, wonder, and suggest a whole variety of goals that are important. Then decide together which ones you want to achieve now and which can wait. Develop a plan to reach your goals.
8. Talk about the trade-offs for every want and need. 9. Almost everything worthwhile has a price. When two people agree about the costs, the reward is worth it. (Continued on page 6)
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Keeping Your Brain Fit
Physical health and exercise Research has shown that regular and vigorous physical activity increases blood flow to the brain. This cardiovascular activity may reduce your risk of cognitive decline. Diet and nutrition Nutritious food is fuel for the brain and your heart. Eating a nutritious diet can reduce your risk of heart disease, cancer, Parkinson’s, Alzheimer’s, stroke and diabetes. Just like the old adage, you are what you eat!
Is your brain fit? Have you exercised it today? Let’s take a moment to give your brain a quick checkup. Your brain is the control center for your body. Just like any piece of equipment we need to take care of it so that it runs efficiently and will last a lifetime. How well you age depends on three things: 1. your genes or family health history. 2. the environment with which you live, learn, earn and play in. 3. the lifestyle choices you make every day.
The other organ which is essential for your brain and body function is your heart. The heart and the brain work in harmony with one another to keep you alive. If your heart is not working well, that can cause a reduction of blood flow to the brain. The brain needs oxygen and ample blood flow to work at its best. Roughly 25% of the blood from each heartbeat goes to the brain. It is important to take care of your brain as you age. There are four areas we need to focus on to get our brains fit. They are: 1. cognitive activity, 2. physical health and exercise, 3. diet and nutrition, and social engagement. What we know about brain health Cognitive activity Keeping your mind active forms new connections among your brain cells. Learning new ideas encourages blood flow to the brain. Be sure to engage in activities that stimulate the brain to improve cognitive function. Engaging in formal education is one of the best ways to keep your brain healthy and it can provide protection against developing dementia.
Social engagement Social engagement is associated with living longer and with fewer disabilities. Staying involved in activities in your community helps you to maintain your skills. Remaining socially and mentally active may support brain health and possibly delay the onset of dementia. What can we do? Cognitive activity Read a book, complete a puzzle, learn a new skill or hobby and become a lifelong learner. Physical activity Check with your doctor before you start and get moving! Any movement is better than no movement! Start out small and safely. If you smoke make a plan to quit. Avoid excess alcohol and manage your stress. Be sure to get plenty of sleep. Your brain needs this time to rest, organize and rejuvenate itself. Protect your head with a helmet. See your doctor regularly to monitor your numbers. Take action to manage your blood sugar, blood pressure, weight and cholesterol. Diet and nutrition Eat your fruits, vegetables and whole grains. Choose nuts, beans and legumes more often. Keep your meat and poultry lean and include fish at least 2 times a week. Choose heart healthy oils. Work in partnership with your doctor when choosing to take a vitamin or dietary supplement. Avoid saturated fats and trans fats. Choose less often these products; processed foods, solid fat, sugar and salt, deep fried foods and unhealthy fast food. Moderation is the key for having a healthy diet. Social engagement Go visit family and friends. Stay involved in your community, become a volunteer! Source: Healthy Living for Your Brain and Body: Tips from the Latest Research. Alzheimer’s Association.
Warren County Connection
Back-to-School
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fall, and be sure to have at least one pair of sturdy shoes. Confirm dress code guidelines. Common concerns include extremely short skirts and shorts, low rise pants, bare midriffs, spaghetti strap or halter tops, exposed undergarments and clothing that have antisocial messages.
5. Good physical and mental health. Discuss any concerns you have about your child’s emotional or psychological development with their pediatrician. The doctor can help determine if your concerns are normal, ageappropriate issues or require further assessment. Your child will benefit if you can identify and begin addressing potential issues early.
6. Clear your own schedule for the first few weeks of The beginning of school means changes from the “freeflowing” days of summer to regular daily routines. Though these August to September changes are predictable, the transition can be rough for adults and children, especially young children. Here are some tips to help boost your children’s attitude, confidence and school performance.
school. When possible, postpone business trips, volunteer meetings and extra projects. Be free to help your child adjust to the school routine and overcome the confusion or anxiety that many children experience. Mark your calendar with important dates, especially if you have children in more than one school and need to juggle obligations or arrange babysitting.
1. Re-establish school time biorhythms. Get back into
7. Parent papers need a place, too! Pick a place to deal
regular bedtime and mealtime (especially breakfast) routines. Talk with your child about the benefits of school routines in terms of not becoming tired or overwhelmed by school work and activities. Include pre-bedtime reading and household chores if these were suspended during the summer.
with forms sent by the school and read it as soon as it arrives. These packets include important information about your child’s teacher, room number, school supply requirements, sign-ups for after-school sports and activities, school calendar dates, bus transportation, health and emergency forms and volunteer opportunities.
2. Introduce yourself. Send an email introducing your-
8. Turn off the TV. Encourage your child to play quiet
self to your child’s teacher if you have not had the opportunity to meet them yet. Search online and download a free parent-teacher introduction email template to send out. Go with your child to the school, asking him or her to show you around.
games, do puzzles, flash cards, color or read as early morning activities instead of watching television. This will help ease your child into the learning process and school routine.
3. “Where is my backpack?” Select a spot by the door
recommends these applications to make classroom work easier. These include a homework tracker, note-taker, recorder for lectures, and more.
to keep backpacks, lunch boxes and school supplies. Enlist your child’s help in setting up a “homework zone”. Older children should have the option of studying in their room or a quiet area of the house. Younger children usually need an area set aside in the family room or kitchen to make it easy for adults to encourage and monitor. Teach your child to clean up his homework area every evening after homework is complete. Books and homework placed inside backpacks, and backpacks placed near the door help eliminate rushing around in the morning.
4. Minimize clothes shopping woes. Buy only the essentials. Summer clothes are usually fine during the early
9. Be smart with your smartphone! Time Magazine
10. Most important tip of all: take time to listen. Invite your child to talk about her or his day and then practice active listening to their thoughts and feelings to show interest and curiosity, rather than judgment, about their school experiences. Sources: Preparing Kids for School, ParentFurther. http://www.parentfurther. com/parenting/school-success/preparing-kids By Jane Riffe, retired WVU Extension Specialist in Family and Human Development Reviewed by Gwen Crum, WVU Extension Family and Community Development Extension Agent, Wood County
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Warren County Connection
All About Avocado! To my knowledge, we do not actually produce any avocado in Eastern North Carolina, but during the winter months it is a great option for adding some health benefits to your winter menus. Avocado is an incredibly nutritious food with a high content of healthy fats and nutrients. Avocados are beneficial to your health because they boost your good HDL cholesterol. The fruit offers approximately 20 vitamins, minerals, and antioxidants, including vitamins K, C, E, B, potassium, and lutein. Added to a salad or a slice of whole-grain toast, or made it into a guacamole dip, avocados offer a delicious way to invigorate your health. If you haven’t worked with an avocado before it can be a little daunting. You want to start with a ripe avocado. Most of the time, the avocados you find at the store will need a few days to ripen. An avocado is ripe when it gives just slightly when squeezed. I find it’s best to buy them unripe and allow them to ripen at home at room temperature. Once ripe, cut the avocado in half lengthwise around the seed. Make sure you have control over the avocado and be sure you know where those fingers are! After cutting, twist and separate the two halves. To remove the seed, use a kitchen towel to securely hold the avocado half with seed. Then, gently tap a chef’s knife, using the widest part, not the tip, into the seed. You will need some force here, but don’t whack it. Then twist a little and remove the seed. If using the knife method is a little scary, just use a spoon. You may loose a little of the flesh but it is all about your preference. Depending on your recipe, at this point, you could use a spoon to scoop out all of the flesh, or if you want slices or cubes, use a knife to slice through the avocado flesh without cutting through the outer skin. If you are only using half of the avocado, you need to prevent oxygen from getting to the flesh, since oxygen will cause any cut flesh to brown. One option is to use a little acid. Just sprinkle a bit of lemon juice over the cut areas of the avocado. You don’t need a lot… a spritz or two will do it. Then wrap tightly with plastic wrap and store in the fridge. The avocado should stay green for a day or two. Another option is to leave the seed in, not sure why this works, but it does. Just leave the seed in and wrap tightly with plastic wrap. (It is also said that if you add the seed to your guacamole, it will make it last longer as well, that seems to work too).
The avocado can be added as a substitute for some of less healthy blending agents, such as mayonnaise. Check out some of these recipes and give the avocado a try. Traditional Guacamole Ingredients 4 ripe, avocados, seeded and peeled 1 lime, juiced 3 Tbsp. onion, finely minced ½ tablespoon diced jalapenos, more or less depending on your heat preference 1 clove garlic, finely minced 2 Tbsp. cilantro, finely chopped ⅛ tsp. sea salt ⅛ tsp. pepper 1 Tomato, medium, ¼ inch diced Directions 1. In a medium bowl, mash avocado with lime, onion, chili, garlic, and cilantro (if using) until the guacamole is mostly smooth only small chunks of avocado remain. Season with salt and pepper to taste. 2. Stir in tomatoes, gently, so as not to mash them and serve immediately. Serves 8. Each serving contains Calories 120, Fat 11 g, Fiber 5 g, Cholesterol 0 mg, Sodium 45 mg, Carbohydrates 7 g, Protein 2 g.
Avocado Chicken Salad Ingredients ½ medium avocado Juice of ½ lime 1-2 teaspoons coarse brown mustard ½ teaspoon garlic powder 1 dash salt and pepper to taste 1 cup cooked chicken breast chopped ½ cup chopped dill pickle cubes or halved grapes (you can also substitute any vegetables of choice such as chopped radishes, carrots, or purple cabbage) Directions 1. In a small bowl, mash the avocado with the lime juice and mix in the brown mustard, garlic powder, and salt and pepper. 2. Mix in the chopped chicken breast and pickles (or grapes or chopped veggies). 3. Serve on your favorite bread, crackers, or vegetables. Each serving contains Calories 207, Fat 10 g, Fiber 3 g, Cholesterol 59 mg, Sodium 111 mg, Carbohydrates 6 g, Protein 23 g. Serves 2 Source: North Carolina Cornell Cooperative Extension
Warren County Connection Warren County Connection
Coping with Picky Eating
Page 11
Animals in the Swamp Yield: 4 servings Ingredients: • 8 ounces vanilla yogurt • 1 Tablespoon chocolate instant pudding mix • 24 animal crackers
Picky eating is typical for many children as they grow up and become more independent. Here are a few tips to help:
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Lead by example: As a parent or caregiver, you are your child's most important role model—especially when it comes to making healthy choices. If you eat healthy and try new foods, children will, too.
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Stock up on healthy choices: Buy plenty of fruits, veggies, whole grains, lean protein and low-fat dairy products. Keep healthy foods where they're easy to see.
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Don't force it: Forcing a child to eat certain foods will only cause more stress. Serve a few different fruits and veggies at mealtimes. Let kids find the foods they like.
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Try new foods: Try different textures and flavors. If you normally serve sliced apples, try sliced avocado or sliced kiwi. Instead of carrot sticks, try snap peas, sliced bell peppers, or cucumbers.
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Get creative: Add fruits and veggies to foods your family already likes. Mix blueberries and oats into pancakes. Add sliced fruit to a favorite cereal. Serve shredded veggies over rice or whole wheat pasta. Make smoothies with fresh or frozen strawberries, a banana, and low-fat yogurt.
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Let kids help with meals and snacks: Children are more likely to eat food that they help make. Encourage children to help prepare meals and snacks. Let them help make the shopping list, pick out food at the grocery store and slice, mix, bake, or cook the food.
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Make healthy food fun to eat: Cut baked chicken, lowfat cheese, and veggies into bite-size pieces. Let kids "dip" these pieces into dunking sauces. Try hummus, low-fat ranch dressing, ketchup, and mustard.
Directions: Photo provided by Cami Wells 1. Wash hands with soap and water. 2. Combine yogurt and pudding mix. 3. Serve ¼ cup of "swamp" to each child with 6 animal crackers. 4. Dip crackers into the "swamp" and enjoy. Refrigerate any extra "swamp" within 2 hours and eat within to 3 to 4 days. Notes: Try different flavors of yogurt or pudding mix like strawberry yogurt with vanilla pudding or vanilla yogurt with butterscotch or lemon pudding. Be creative and dip graham crackers, vanilla wafers or your child's favorite fruit like strawberries, bananas or apples.
Nutrition Information: • Serving Size (¼ cup dip and 6 animal crackers): • Calories 127 • Total Fat 4g • Sodium 143mg • Total Carbohydrates 22g • Fiber 0g Source: University of Nebraska-Lincoln
Little children, sweet and lovely Buds from Heaven sent to earth! Let us love them, teach them, guide them, Fill their lives with joy and mirth... Looking up with eyes of laughter, Holding out their tiny hands; Bless these little ones, oh, Master! Precious children of all lands! ~Gertrude Tooley Buckingham, "Little Children," 1940s
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