Warren County Connection - April 2023

April 2023

WARREN COUNTY CONNECTION A Publication of Cornell Cooperative Extension of Warren County

Producing Your Own Eggs In this issue:

Sources of Hens Though it’s sometimes possible to buy five-month old pullets that are ready to start laying eggs, it’s more likely you’ll need to raise your own hens from baby chicks. In that case, you need to plan on a five-month growing period before you see any eggs. Chickens don’t start laying eggs until they are 21 weeks of age, and day length is a factor. Leghorns or other chickens with white ear lobes, will lay white eggs. All other chickens lay a shade of brown, with the exception of some that lay blue eggs, like Araucanas or Ameraucanas, and green eggs like Easter Eggers.

Expected Results Ten hens should lay about nine eggs per day once they all get started. Daily egg production can vary — conditions such Leghorns or other chickens with white ear lobes, will lay as bad weather, dark days, severe cold, white eggs. All other chickens lay a shade of brown. frozen water, predators and lack of feed will affect hens adversely and may reduce laying. As hens age, they gradually lay fewer eggs. A 10-hen flock will ease off to six to seven eggs per day after 13 months of production. Over that period, each hen should produce 20 dozen eggs or more and eat 90-100 pounds of feed during the same time. By this age, birds should be allowed to molt to regrow a healthy set of feathers.

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Producing Your Own Eggs

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April Calendar

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Hobby Greenhouses

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Stress vs, Anxiety: Understanding the Difference

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Paying for College

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Gluten-Free Diets

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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 John Bowe, Interim Executive Director & Associate Team Leader Dan Carusone, 4-H Natural Resources Coordinator Roxanne Westcott, 4-H Family Living Educator Sharon Bellamy, Finance Manager Amy Sabattis, Public Relations/Publications Manager Michele Baker, Administrative Assistant Barb Galusha, Administrative Assistant Joe Phillips, Facilities Coordinator Board of Directors Jim Kneeshaw - President David Strainer - Vice President David Little - Treasurer CheriLyn Dempsey - Secretary Hal Bain Lisa Earl Maureen Folk Ed Griesmer William Hamelin Cynthia Muratori Cornell Administration Danielle Hautaniemi Extension Service Committee Chair - Ben Driscoll Daniel Bruno Brad Magowan Debra Runyon Mark Smith

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Please visit our website for more events www.cce.cornell.edu/warren Facebook & Instagram - Look for CCE Warren

APRIL CALENDAR GALACTIC QUEST - Galactic Quest takes youth on an out-ofthis world adventure and makes connections to the 4-H pillars—STEM, civic engagement, healthy living, and agriculture. The challenge activities allow youth to develop inquiry, observational, and problem-solving skills while they make discoveries and develop their STEM identities. This 4 week program is open to any youth ages 8 to 14 years who are looking to spark an interest in STEM and inspire realworld actions. Registration is required for each program!

WEEK # 1: THURSDAY, MARCH 30TH—Stellar Optics—In this activity, kids build a telescope and learn about physics and light and how telescopes have been used to explore space.

WEEK #2: THURSDAY, APRIL 6TH—Cyber Satellite/ Cipher Space—In this computer science activity, kids learn about cyber security and decoding to stay safe from obstacles in orbit.

WEEK # 3: THURSDAY APRIL 13TH—Astro Adventure—This unplugged board game promotes teamwork as kids gather the resources needed to live and work in deep space.

WEEK #4: THURSDAY—APRIL 20TH—Cosmic Claw—Kids work hands-on to engineer a mechanical arm that works to harvest crops in space.

Program is FREE—books will be $1.00 each if you would like to keep them.

PS: It Works! Parenting Program - Cornell Cooperative Extension offices in Warren and Washington Counties are collaborating to offer a Community Parenting Program via Zoom each Tuesday from April 25th through May 23th .

The 5-week series will focus on replacing ineffective or hurtful parenting styles with effective, child-friendly skills and will teach five basic parenting skills that highlight key parenting issues. The skills are applicable for parents with children of every age.

The classes are free of charge but registration is required.

Open to Warren and Washington County parents and caregivers. Registration: contact Roxanne Westcott, rmw38@cornell.edu.

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 (Continued from page 1)

Housing Mature laying hens should have at least three square feet of floor space per bird. This could be a corner or room of a barn, or a small building by itself. In either case, have electricity available.

The chicken pen needs to be tight enough to keep out animal predators, yet not so tight as to interfere with good ventilation. There should be a door and at least one window, preferably on the south side of the coop. If the flock is housed in a confinement situation, fans should be installed for good air circulation and ventilation in the summer.

If you prefer to let them outdoors during good weather, make a small, well-fenced yard. Remember, everything eats chicken so they are very vulnerable to predation. A roofed yard is best. In addition, if allowed to roam free, hens may lay eggs under buildings or out in the bushes.

Equipment A hen-size round metal hanging feeder, a metal trough work well to feed and water hens. Whatever type you choose, its design shouldn’t allow the hens to climb in and scratch around to waste feed, or defecate in it and should be cleanable.

Purchased or homemade nesting boxes should allow one opening for every 4 hens.

Chickens have a natural instinct to roost. The perches of 2” x 2” lumber or equally thick branches attached to the walls about two feet, three feet, and four feet above the floor should be constructed. This tiered perch system allows for natural pecking order behavior. Dominant birds will roost on the top and most subordinate hens will roost on the lowest perch. You will need one linear foot of space per bird for roosting.

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Since hens’ egg-producing hormones are triggered by light, provide at least 14 hours of total light daily from September 1 to May 1 with a 25-watt electric light bulb to keep your hens laying through the shorter days in winter.

However, this will interfere with the birds’ natural need and cycle of molting. If lights are not turned on, by October 31st the days will be short enough to cause the flock to stop laying eggs and lose their feathers. In about 6 weeks a much needed new set will have grown. Birds need a healthy set of feathers to cool them in the summer and insulate them from cold in the winter. Molting is the only way they can maintain a healthy set of feathers.

After molting and feather regrowth is complete, light can be reintroduced SLOWLY to bring the birds back into lay.

Consult your local Cooperative Extension agent for more details on how to do this.

Feeding and Watering Buy a complete laying ration which consists of about 1618 percent crude protein and 4 percent calcium. Store feed in rodent-proof containers in a cool, dry location to prevent nutrient losses. For ease of handling and freshness buy your feed in 50-pound bags for a small flock.

Each bag should last two to three weeks for 10 hens. If you use the 50 pounds in less than two weeks, the feeding system is either allowing your hens to waste feed or there are other animals eating from your hens’ feeder.

Keep feed in front of the hens most of the time. If they run out every day, they’re probably not getting enough.

Birds eat about ½ cup of feed per day, depending on size.

It’s good practice to let them empty the feeder for a few hours once a week so the feed doesn’t become stale. At the other extreme, don’t overfill the feeder to the point where feed is spilled onto the floor and wasted.

Don’t feed extra cracked corn – this can unbalance the ration and increase the visceral fat in the birds, which can interfere with egg laying. You can feed some kitchen scraps, but care should be taken to make the scraps small enough to pass through the chickens’ digestive system to get to the gizzard where it can be ground or digestive blockages can occur.

Make clean potable water available at all times. Once a week, disinfect waterers with a solution of one tablespoon of chlorine bleach to a gallon of water. Animals including birds drink more water in winter if it is 50° F., (Continued on page 4)

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and birds will consume 25 percent more water when temperatures soar over 80° F. In cold weather use a water heater, or empty at night and refill in the morning. One day without water for any reason will result in less egg production the next few days. Eggs are 75% water.

Management Laying hens with their original sharp beaks sometimes become cannibalistic or begin eating eggs, especially if the birds are stressed by boredom, crowding, excessive heat and too-bright light.

If you notice your hens picking at each other, check for factors such as overcrowding or lighting that’s too bright.

Sometimes darkening the pen, tossing a few handfuls of salad greens, or even a few pine branches, into the pen will distract birds from pecking each other or eating their eggs. Diversions like hanging some cabbages, or putting a bale of hay in their yard with bird seed laced in it will help satisfy their natural instinct to search and peck something. Also, try salting their water for a few days, adding a tablespoon of table salt to each gallon of water.

Fresh wood shavings or sawdust six to eight inches deep make an excellent bedding or litter, and is preferable to hay or straw which is difficult to clean up once soiled. Stir the litter frequently during the winter to keep it as loose and dry as possible and help keep the hens’ feet and their eggs clean.

Don’t let the nest boxes run out of shavings either - bare nesting box floors result in broken dirty eggs. Very wet litter near the water or feed should be replaced. If managed properly, cleaning out and changing the litter only needs to happen once a year.

Once a month, check a few birds for lice or mites, tiny parasites that live on the hens’ skin, particularly around the vent area under the tail. They are transmitted by wild birds and can result in lower egg production or death if not controlled. Most farm supply stores carry pesticides registered for poultry parasites. If you do use one of these pesticide products, read and follow the label directions explicitly.

Try to collect the eggs at least twice a day. Most hens lay in the morning. There will be less breakage and fewer dirty eggs if you can gather them at noon. If you need to wash dirty eggs, NEVER soak or leave them in standing water, as eggs are very porous. Use warm (110°-115° Fahrenheit) running water and a scrubbing pad.

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Knowing what a healthy bird looks like can help you recognize sooner what unhealthy looks like so you can manage accordingly. Healthy laying hens should eat and drink frequently. They should stand erect with head and tail elevated. Their feathers should be smooth and clean, their combs and wattles bright, clean and red. The scales on feet and legs should be clean and waxy, cool to the touch, with smooth joints. The legs, beaks, combs and wattles of egg-producing hens will be paler. Laying hens shouldn’t need any medication. All birds should be active, calm and interested in foraging.

Once in a while a bird may die for no apparent reason.

Consult your veterinarian if other hens look sickly — there may be disease in your flock.

Final Note Consult local zoning and building ordinances before beginning any household livestock operation. Laws and ordinances in some communities may prohibit or restrict such activities in your neighborhood. Also, consider the impact of your poultry operation on your neighbors.

Develop a plan for manure management that will prevent odor and pollution problems and take care in siting and constructing housing for your chickens.

Source: University of New Hampshire Extension

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

Hobby Greenhouses

By Nancy Doubrava, Former HGIC Horticulture Information Specialist & Robert F. Polomski, PhD, Associate Extension Specialist, Clemson University What should a gardener consider when planning to build a small hobby greenhouse? What materials should be used to build it? Does it need heating and cooling? Where can it be placed on the property? There are many considerations, and careful planning is important before a project is started.

Building a home greenhouse does not need to be expensive or time-consuming. The greenhouse can be small and simple, with a minimum investment in materials and equipment, or it can be a fully equipped, fancy, automated conservatory. The greenhouse must, however, provide the proper environment for growing plants.

Location The greenhouse should be located where it gets maximum sunlight. The first choice of location is the south or the southeast side of a building or shade tree. Sunlight all day is the best, but morning sunlight on the east side is sufficient for plants. An east-side location captures the most November-to-February sunlight. The next best sites are southwest and west of major structures, where plants receive sunlight later in the day. North of major structures is the least desirable location and is good only for plants that require little light.

Deciduous trees, such as maple and oak, can effectively shade the greenhouse from the intense late afternoon summer sun. Deciduous trees also allow maximum exposure to the winter sun because they shed their leaves in the fall. Evergreen trees that have foliage year-round should not be located where they will shade the greenhouse because they will block the less-intense winter sun.

You should aim to maximize winter sun exposure, particularly if the greenhouse is used all year. Remember that the sun is lower in the southern sky in winter, causing long shadows to be cast by buildings and evergreen trees.

Good drainage is another requirement for the site. When necessary, build the greenhouse above the surrounding ground, so rainwater and irrigation water will drain away.

Other site considerations include the light requirements of the plants to be grown; locations of sources of heat, water and electricity; and shelter from the winter wind.

Access to the greenhouse should be convenient for both people and utilities. A workplace for potting plants and a storage area for supplies should be nearby.

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Type of Greenhouses A home greenhouse can be attached to a house or garage, or it can be a freestanding structure. The chosen site and personal preference can dictate the choices to be considered. An attached greenhouse can be a half greenhouse, a fullsize structure or an extended window structure. There are advantages and disadvantages to each type.

Attached Greenhouses: Lean-To: A lean-to greenhouse is a half greenhouse, split along the peak of the roof or ridge line. A lean-to greenhouse is useful where space is limited to a width of approximately 7 to 12 feet, and is the least expensive greenhouse structure. The disadvantages include some limitations on space, sunlight, ventilation and temperature control. The lean-to should face the best directions for adequate sun exposure.

Even-Span: An even-span is a full-size structure that has one gable end attached to another building. It is usually the largest and most costly option but it provides more usable space and can be lengthened. The even-span has a better shape than a lean-to for air circulation to maintain uniform temperatures during the winter heating season.

Freestanding Structures: Freestanding greenhouses are separate structures; they can be set apart from other buildings to get more sun and can be made as large or small as desired.

When deciding on the type of structure, be sure to plan for adequate bench space, storage space and room for future expansion. Large greenhouses are easier to manage because temperatures in small greenhouses fluctuate more rapidly. Small greenhouses have a large exposed area, through which heat is lost or gained, and the air volume inside is relatively small; therefore, the air temperature changes quickly in a small greenhouse. Suggested minimum sizes are 6 feet wide by 10 feet long for a leanto and 8 or 10 feet wide by 12 feet long for an even-span or freestanding greenhouse.

Structural Materials A good selection of commercial greenhouse frames and (Continued on page 6)

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framing materials is available. The frames are made of wood, galvanized steel or aluminum. Build-it-yourself greenhouse plans are usually for structures with wood or metal pipe frames. Plastic pipe materials generally are inadequate to meet snow and wind load requirements.

Frames can be covered with glass, rigid fiberglass, rigid double-wall plastics or plastic films. All of these have advantages and disadvantages. Each of these materials should be considered — it pays to shop around for ideas.

Greenhouse frames range from simple to complex, depending on the imagination of the designer and engineering requirements. The following are several frames commonly used: • Quonset: The quonset is a simple and efficient construction with an electrical conduit or galvanized steel pipe frame. The frame is circular and usually covered with plastic sheeting. Quonset sidewall height is low, which restricts storage space and headroom.

• Gothic: The gothic frame construction is similar to that of the quonset but it has a gothic shape. Wooden arches may be used and joined at the ridge. The gothic shape allows for more headroom at the sidewall than does the quonset.

• Rigid-frame: The rigid-frame structure has vertical sidewalls and rafters for a clear-span construction: There are no columns or trusses to support the roof.

Glued or nailed plywood gussets connect the sidewall supports to the rafters to make one rigid frame. The conventional gable roof and sidewalls allow maximum interior space and circulation. A good foundation is required to support the lateral load on the sidewalls.

• Post & Rafter & A-frame: The post and rafter is a simple construction of an embedded post and rafter, but it requires more wood or metal than some other designs. Strong sidewall posts and deep post embedment are required to withstand outward rafter forces and wind pressures. Like the rigid frame, the post and rafter design allows more space along the sidewalls and efficient air circulation. The A-frame is similar to the post and rafter construction except that a collar beam ties the upper parts of the rafters together.

Coverings Greenhouse coverings include long-life glass, fiber-glass, rigid double-wall plastics and film plastics with one- to three-year lifespans. The type of frame and cover must be matched correctly.

Glass: An aluminum frame with a glass covering provides a maintenance-free, weather-tight structure that minimiz-

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es heat cost and retains humidity. Tempered glass is frequently used because it is two or three times stronger than regular glass. Small prefabricated glass greenhouses are available for do-it yourself installation, but most should be built by the manufacturer because they can be difficult to construct.

The disadvantages of glass are that it is easily broken, is initially expensive to build and requires much better frame construction than fiberglass or plastic. A good foundation is required and the frames must be strong and must fit well together to support heavy, rigid glass.

Fiberglass: Fiberglass is lightweight, strong and practically hailproof. A good grade of fiberglass should be used because poor grades discolor and reduce light penetration.

Use only clear, transparent or translucent grades for greenhouse construction. Tedlar-coated fiberglass lasts 15 to 20 years. The resin covering the glass fibers will eventually wear off allowing dirt to be retained by exposed fibers. A new coat of resin is needed after 10 to 15 years.

Light penetration is initially as good as glass but can drop off, considerably over time with poor grades of fiberglass.

Double-Wall Plastic: Rigid double-layer plastic sheets of acrylic or polycarbonate are available to give long-life, heat-saving covers. These covers have two layers of rigid plastic separated by webs. The double-layer material retains more heat, so energy savings of 30 percent are common. The acrylic is a long-life, nonyellowing material; the polycarbonate normally yellows faster, but usually is protected by a UV-inhibitor coating on the exposed surface.

Film Plastic: Film plastic coverings are available in several grades of quality and several different materials. Generally, these are replaced more frequently than other covers.

Structural costs are very low because the frame can be lighter and plastic film is inexpensive. The films are made of polyethylene (PE), polyvinyl chloride (PVC), copolymers and other materials. A utility grade of PE that will last about a year is available at local hardware stores. Commercial greenhouse grade PE has ultraviolet inhibitors in it to protect against ultraviolet rays and it lasts 12 to 18 months. Copolymers last two to three years.

Heating The heating requirement of a greenhouse depends on the desired temperature for the plants grown, the location and construction of the greenhouse and the total outside exposed area of the structure. The heating system must be adequate to maintain the desired day or night temperature.

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Heating systems can be fueled by electricity, gas, oil or wood. The heat can be distributed by forced hot air, radiant heat, hot water or steam. For safety purposes and to prevent harmful gases from contacting plants, all gas, oil and woodburning systems must be properly vented to the outside. Use fresh-air vents to supply oxygen for burners for complete combustion. Safety controls, such as safety pilots and a gas shutoff switch, should be used as required. Portable kerosene heaters used in homes are risky because some plants are sensitive to gases formed when the fuel is burned. Unvented heaters (no chimney) using propane gas or kerosene are not recommended.

Air Circulation Installing circulating fans in your greenhouse is a good investment. During the winter when the greenhouse is heated, you need to maintain air circulation so that the temperatures remain uniform throughout the greenhouse. Without air-mixing fans, the warm air rises to the top and cool air settles around the plants on the floor.

Small fans with a cubic-foot-per-minute (ft3/min) airmoving capacity equal to one quarter of the air volume of the greenhouse are sufficient. For small greenhouses (less than 60 feet long), place the fans in diagonally opposite corners but out from the ends and sides. The goal is to develop a circular (oval) pattern of air movement. Operate the fans continuously during the winter. Turn these fans off during the summer when the greenhouse will need to be ventilated.

Ventilation Ventilation is the exchange of inside air for outside air to control temperature, remove moisture or replenish carbon dioxide (CO2).

Natural ventilation uses roof vents on the ridge line with side inlet vents (louvers). Warm air rises on convective currents to escape through the top, drawing cool air in through the sides.

Mechanical ventilation uses an exhaust fan to move air out one end of the greenhouse while outside air enters the other end through motorized inlet louvers. Exhaust fans should be sized to exchange the total volume of air in the greenhouse each minute.

Ventilation requirements vary with the weather and season. One must decide how much the greenhouse will be used. In summer, one to one and a half air volume changes per minute are needed. Small greenhouses need the larger amount. In winter, 20 to 30 percent of one air vol-

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ume exchange per minute is sufficient for mixing in cool air without chilling the plants.

Cooling Air movement by ventilation alone may not be adequate in the middle of the summer; the air temperature may need to be lowered with evaporative cooling. Also, the light intensity may be too great for the plants. During the summer, evaporative cooling, shade cloth or paint may be necessary. Shade materials include roll-up screens of wood or aluminum, vinyl netting and paint.

Small package evaporative coolers have a fan and evaporative pad in one box to evaporate water, which cools air and increases humidity. Heat is removed from the air to change water from liquid to a vapor. Moist, cooler air enters the greenhouse while heated air passes out through roof vents or exhaust louvers. The evaporative cooler works best when the humidity of the outside air is low.

The system can be used without water evaporation to provide the ventilation of the greenhouse. Size the evaporative cooler capacity at one to one and a half times the volume of the greenhouse.

Controllers/Automation Automatic control is essential to maintain a reasonable environment in the greenhouse. On a winter day with varying amounts of sunlight and clouds, the temperature can fluctuate greatly; close supervision would be required if a manual ventilation system were in use.

Thermostats can be used to control individual units or a central controller with one temperature sensor can be used. In either case, the sensor or sensors should be shaded from the sun, located about plant height away from the sidewalk, and have constant airflow over them.

Water Systems A water supply is essential. Hand watering is acceptable for most greenhouse crops if someone is available when the task needs to be done; however, many hobbyists work away from home during the day. A variety of automatic watering systems are available to help to do the task over short periods of time. Time clocks or mechanical evaporation sensors can be used to control automatic watering systems.

Carbon Dioxide & Light Carbon dioxide and light are essential for plant growth. As the sun rises in the morning to provide light, the plants begin to produce food energy (photosynthesis). The level of CO2 drops in the greenhouse as it is used by the plants.

Ventilation replenishes the CO2 in the greenhouse.

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Stress vs. Anxiety: Understanding the Difference Regardless of your background, socioeconomic status, education, or talents, you will inevitably experience stress as a normal part of life. However, when the stress turns into persistent anxiety, it is important to get extra help.

So what is the difference between stress and anxiety?

What can be done to alleviate the discomfort caused by these feelings? This article will outline the differences between normal day-to-day stress and persistent anxiety, specifically Generalized Anxiety Disorder, and how to deal with them both.

Stress Stress is the body’s reaction to a threatening situation, challenge, or demand in the present (ADAA, 2016b; Vorvick, 2016). It is especially common when circumstances require change (Mishkova, 2013). Stress can also occur when doing something new or exciting, even though these things are often seen as positives. Stress can be helpful to an extent, such as helping you to avoid danger or meet a deadline, although chronic stress (i.e., stress that does not go away) can cause problems. This is because when the body experiences stress, hormones are released that make the body more alert, the muscles more tense, and the pulse increased (Vorvick, 2016), and thus prepared to react fast to the threat (APA, n.d.).

When the body stays like this for an extended period of time, it can become harmful to the body and lead to health problems (Vorvick, 2016).

Anxiety Anxiety results from situations that cause nervousness, fear, or worry, especially about the future. We all feel anxiety from time to time, but when it becomes a daily occurrence that disrupts day-to-day functioning, it is problematic (Mishkova, 2013). When worrying takes up much of one’s day and the worrying is not proportionate to the actual severity of the stressor, it is classified as being excessive (Glasofer, 2017). There are several forms of anxiety disorders, including phobias, posttraumatic stress disorder (PTSD), obsessive-compulsive disorder (OCD), and social anxiety. However, for the purposes of this article, the focus will be on generalized anxiety disorder (also referred to as GAD; Mishkova, 2013). According to the official Diagnostic and Statistical Manual of Mental Disorders (more commonly referred to as the DSM-5; ADAA, 2016c; Glasofer, 2017), GAD is identified in adults as experiencing three or more of the following symptoms on the majority of days for at least 6 months, in addition to excessive worry on most days that is difficult to control:

Warren County Connection

• • • • • •

Restlessness Easily fatigued Difficulty concentrating Irritability Muscle tension Sleep disturbance (sleeping too much or too little, sleep not restful)

In order to be diagnosed with GAD, these symptoms cannot be caused by any other condition or substance, and must interfere with daily life (Glasofer, 2017). Those who experience anxiety disorders have difficulty tolerating uncertainty and feel that their worrying helps to keep bad things from happening. This way of thinking is what makes it so difficult to let go of the worrying. Those with GAD tend to expect the worst from situations. This worry is different than normal stress because it is persistent regardless of the situation, whereas normal worry is situation-related. In the United States, in any given year, approximately 3.1% of the population will experience GAD, with women being twice as likely to be affected. Biological factors and stressful life experiences have been found to contribute. The impact of GAD can range from mild to severe, with some people being able to live very highly functioning lives, while others are immobilized by even the smallest of tasks (ADAA, 2016a).

Dealing with Stress and Anxiety Stress can lead to anxiety and anxiety can lead to stress (Mishkova, 2013). Because of the relationship between stress and anxiety, it can be assumed that learning to better cope with either stress or anxiety would also help with the other. There are many selfhelp techniques for coping with the stresses and anxieties of day-to-day life, such as the following (APA, n.d.): • Get involved – This is a great way to surround yourself with a good social support network. In addition, serving helps you to feel good about yourself.

• Take care of yourself – Get adequate sleep, eat healthy meals, and exercise regularly in order to give your body the best chance of functioning properly.

• Focus on the positive – Avoid negative self-talk and focus on what you can do, instead of what you cannot do. Think about how you have successfully coped with stressful situations in the past.

• Participate in activities you enjoy – Take time to step away from the stresses and worries of life to do something that you enjoy. Taking this kind of break will help you come back to the stressors with a clearer mind and renewed energy.

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Warren County Connection

Paying for College

By Michelle Vigil, University of Wyoming Extension Educator College is one of the most expensive purchases a person can make, next to land, homes, and vehicles. Higher education can yield you more money earned in a lifetime according to USA.gov.

To pay for college it is important to set personal goals, research logistics, and seek out multiple income sources.

An overall goal for most people would be to stay out of student loan debt. According to the U.S. Department of Education, December 2019 data indicates that borrowers in the U.S. owe 1.64 trillion of student loan debt. This amount has surpassed the amount that most Americans owe in credit card debt. The average student loan debt is $35,397.

Paying back student loans is a financial burden and can be reduced by planning potential costs. Search for options that do not need paid back such as grants and scholarships. There are countless success stories of people who did not use student loan debt to fund their higher education. In addition to people who paid off their student loans quickly with stable jobs and self-discipline.

There are at least five considerations to consider before going to college. To begin, WHO is going to college? WHY are we attending college and WHAT is the exact purpose (major)needs to be answered before applying to any college. WHERE and WHEN are also factors in the process.

College is extremely personalized, which involves active participation and a long-term plan. Beginning with your grades, which school to attend, a two-year community college, four-year university, public or private, or a trade school. There are many more questions to be answered.

The key is to make or download a written checklist and a timeline for this goal. There are several resources for looking at various colleges and what degrees they offer.

College Navigator (https://nces.ed.gov/collegenavigator/ ) helps you to identify the right college for you.

Paying for college is not one size fits all. Qualifying for

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scholarships, grants, and student loans will depend on your individual situation. If you do not qualify for one program, look for another. Here are several resources to assist with paying for higher education.

Begin investigating your local programs, then state, then federal programs. Hopefully, your parents or guardians started a 529 savings plan to pay for your higher education. If not, then investigate other options. All students who are interested in financial aid for college (grants, loans, or scholarships) need to complete the free application for student aid (FAFSA) form. FAFSA is used to determine your eligibility for assistance, considering all your funding sources. Complete by the January 1st deadline to receive federal funding, as it is first come, first serve. FAFSA website: https://studentaid.gov/ The next place to look is at your local college, state university, or tech school. They may provide an online booklet of scholarships and grants available to students. The criteria for these will be outlined by the individual scholarship or grant. It is wise to apply for as many as possible to increase your chances of being awarded money. Get your electronic scholarship portfolio prepared with your personalized letter explaining your purpose and goals.

You can personalize each letter to each grant or scholarship application. A person can also use scholarship search tools. Examples of scholarship search tools include: scholly, fastweb, scholarships.com, and many more. Choose one that does not charge a fee.

In addition to federal and state funding sources, seek out organizations, non-profits, and private companies that may provide merit-based or financial need-based grants or scholarships. Each entity will have their own application process, please ask. If you have served in the armed forces, the military may have veteran benefits available to you. The key is look at many sources and challenge yourself to put forth work to get “free” money in scholarships and grants.

Another option to pay for higher education is student loans, which can be government loans or private loans or a combination of both. Several questions need to be addressed BEFORE taking out a student loan. Have I investigated all scholarship, grant and work study opportunities?

Loans will need to be re-paid. CRUNCH the numbers BEFORE taking a student loan. Student loan debt cannot be placed in bankruptcy if it is federally funded. Can I afford to pay student loans back in addition to regular living expenses? Many people find themselves in financial trouble when they do not consider the consequences of borrowing student loans. Choose wisely.

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Warren County Connection

Gluten-Free Diets

By Frances Alloway, MA, RD, LDN, Former Educator Pennsylvania State University

Gluten-free diets are recommended for those with Celiac disease and often those experiencing a gluten sensitivity.

Celiac Disease Versus Gluten Sensitivity Celiac disease is an autoimmune disorder in which the presence of gluten causes the immune system to trigger an attack on the intestines. Blood testing will reveal antibodies to gluten and a biopsy of the intestine will show damage. Celiac disease is not a food allergy.

Non-celiac gluten sensitivity (NCGS) may cause similar symptoms, but there are no gluten antibodies in the blood or damage to the intestine as seen in celiac disease. Many people think that gluten sensitivity is a milder form of celiac disease, but these are two different conditions with different immune responses being exhibited in the body.

What Is Gluten?

Gluten is a combination of two proteins, gliadin and glutenin, found in barley, rye, and wheat. Gluten functions to form a sticky protein that provides elasticity and structure to baked goods. In the United States, our most commonly eaten gluten-rich foods contain wheat flour.

Oats do not contain gluten, but they may be crosscontaminated with gluten (for example, if they were stored or shipped in the same container with wheat).

Packaged foods are required to state if they contain one of eight common food allergens, one of which is wheat. If oats are gluten-free, the package label will state this.

Gluten-Free Defined An official definition of “gluten-free" was released by the Food and Drug Administration (FDA) in August 2013. The agency set a limit of 20 parts per million (ppm) for the amount of gluten that may be present in foods marketed

as “gluten-free." In August 2014, this limit was implemented only on packed food, except meat and poultry, and dietary supplement labels. The rule also extends to foods labeled “free of gluten," “without gluten," or “no gluten." This can be visualized as two grains of salt on a slice of bread. It is estimated that 1 in 141 of the U.S. population has celiac disease, with 82 percent of those being undiagnosed. Some individuals with celiac disease are asymptomatic, but intestinal damage and nutrient malabsorption are still occurring. Studies show that from 0.5 to 13 percent of the population experience NCGS, but it is difficult to document since it is self-reported, with no testing available. However, a recent double-blind, placebo -controlled study casts doubt on gluten as a culprit in most patients who are thought to have NCGS since only 16 percent showed symptoms with a gluten challenge, and 40 percent showed symptoms with a placebo.

Eating Gluten Free A gluten-free diet does not need to be restrictive, but it usually requires some major changes. All unprocessed fruits, vegetables, meats, poultry, beans, and dairy products are gluten free. Breads and pastas can be made from rice and corn flour. There are also less-well-known grains such as quinoa, amaranth, flaxseeds, and flours from beans, nuts, or potato that can be included. Sales of gluten-free foods have recently been on the rise, reaching $2.6 billion in 2010. Grocery stores sales of gluten-free foods have continued to rise as more manufacturers produce more products.

The push for gluten-free foods has been fueled by claims (not supported by research) that eliminating gluten (or wheat) will stimulate weight loss, alleviate various gastrointestinal issues, and lessen asthma and allergy symptoms and the severity of autism. Research will prove if these have any basis of truth.

People diagnosed with celiac disease or NCGC should consult a dietitian for guidance on adjusting to gluten-free eating. Many gluten-free foods are not enriched or fortified with B vitamins, including folate (important for preventing birth defects and heart disease) and iron (prevents anemia), higher in fat and calories, low in fiber, and not usually whole grain. Many cookbooks are available to assist cooks in preparing food using new grain products and substitutions. Try these gluten-free grains and flours when a gluten-free product is needed: • Amaranth • Buckwheat • Corn (Continued on page 11)

Warren County Connection

• • • • • •

Millet Oats Rice Wild Rice Sorghum Teff

These flours are made from gluten-free non-grains: • Arrowroot • Beans • Cassava • Coconut • Lentils • Peas • Potato • Soy, tapioca Substitution ¾ cup gluten-free flour and ¼ cup gluten-free starch (cornstarch) for 1 cup wheat flour Beware of these items • Brown rice syrup • Breading and coating mixes • Croutons • Energy bars • Flour or cereal products • Imitation bacon • Imitation seafood • Marinades • Panko (Japanese bread crumbs) • Pastas • Processed luncheon meats • Sauces, gravies • Self-basting poultry • Soy sauce or soy sauce solids • Soup bases • Stuffings, dressing • Thickeners (Roux) • Communion wafers • Herbal supplements • Drugs and over-the-counter medications • Nutritional supplements • Vitamins and mineral supplements • Play-dough (a potential problem if hands are put on or in the mouth while playing with play-dough; wash hands immediately after use) Avoiding Cross-Contact Those who prepare gluten-free food must be aware of the

Page 11

need to keep foods separate. Cross-contact (gluten-free foods that touch gluten foods) can happen on cutting boards, deep fryers, unwashed hands,and serving utensils. To help avoid cross-contact: • Use separate foods and condiments (e.g., peanut butter, jelly, mayonnaise) and label those that are gluten free.

• Use separate appliances (e.g., toaster, bread machine, cutting boards, knives) or use toaster bags.

• Store gluten-free foods in a different cupboard or above other gluten grains, and in zippered plastic bags.

• Cook gluten-free foods first (e.g., when grilling hot dogs).

• Provide separate serving utensils.

Many people with gluten sensitivity can tolerate small amounts of gluten, but those with celiac disease must avoid it all.

It is important to remember that gluten is an important part of the diet. A gluten-free diet is not recommended for the general public.

(Continued from page 8)

•

Apply relaxation techniques and meditation – Learning how to calm a troubled mind can be very helpful.

Even just a few minutes spent relaxing the mind and body can be effective.

While these self-help techniques can be very useful, if the stress or anxiety becomes overwhelming, it interferes with your responsibilities and relationships, and/or you have thoughts of suicide or self-harm, it is time to seek professional help (Vorvick, 2016). Therapy and medication, either alone or in combination, have been found to be effective at relieving persistent stress and anxiety (ADAA, 2016a).

Conclusion There are myriad causes of stress and anxiety in the world today. What causes one person to feel stress and/ or anxiety may not be the same for another person (Mishkova, 2013). However, regardless of the cause or the severity, there is help available. Try learning some self-help techniques and seek professional help, if needed, in order to bring more peace and happiness to your life today.

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