Warren County Connection - February 2023

FEBRUARY 2023

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

Heart Health

In this issue:

By Alyssa Anderson Extension Associate Agricultural & Human Sciences, NC State Extension, NC State University February is the month of hearts, and not just because of Valentine’s Day. It is also celebrated as American Heart Month to help raise awareness of your own heart’s health. Heart disease is the leading cause of death in both men and women. Heart disease includes a variety of conditions such as heart attack, stroke, heart failure, arrhythmia, and heart valve problems. The good news is that you can make healthy changes to lower your risk of developing heart disease. To lower your risk: Take time to be mindful and relax. Take breaks in the day to breathe deeply, enjoy your meals, and be present. Focus on positive thoughts. Take walking breaks when you find yourself feeling stressed.

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Control your cholesterol and blood pressure. Soluble fiber from fruits, vegetables, and whole grains may help in reducing cholesterol levels. Try to make half of your grains whole grains and half of your plate fruits and vegetables. The potassium in fruits and vegetables may also help in lowering blood pressure. Avoid foods high in salt due to the fact that they may increase blood pressure.

If you drink alcohol, drink only in moderation. Moderation for men is considered one to two drinks daily and for women it is considered one drink daily. Drinking more alcohol than this has been linked to an increased risk of cancer, alcoholism, stroke, obesity, suicide, and accidents.

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Habitat Plants for Pest Management

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Care of Phalaenopsis Orchids

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Garden Math

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Eastern Redbud: A 7 Superb Tree for Almost Any Landscape Safety Tips for Farm and Garden

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Reverse Mortgage Considerations

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Reprogram Your Brain for Happiness

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Heart Health For Kids, It’s Important

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Heart-Healthy Chicken and Dumplings

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Warren County Connection

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

Please visit our website for more events 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.

Supporting Healthy Families - January 26 - February 23, 2023, 6:00 PM - 7:30 PM. Every parent at one time or another has questions and concerns about discipline and healthy eating for their growing children. Have you ever worried about what and how much your child is eating?

Do you have a “picky eater” in your home? What about dealing with challenging behaviors? At a loss of what to do? Join educators from Cornell Cooperative Extension for the Supporting Healthy Families Program beginning Thursday, January 26, 2023 from 6:00-7:30 pm via Zoom. This five-week program combines tried and true basic parenting tools with healthy lifestyle skills. It is a unique opportunity for parents/caregivers to learn how to foster healthy relationships while learning about both discipline and nutrition. The program is free of charge and open to Essex, Warren, and Washington County parents/ caregivers. Pre-registration is required. Contact Roxanne Westcott at 518-668-4881 or rmw38@cornell.edu.

This program is made possible in part with support from the Adirondack Foundation Generous Acts Grant and the Hudson Headwaters Health Foundation’s Upstream Fund.

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 William Hamelin - Treasurer CheriLyn Dempsey - Secretary Hal Bain Dan Bruno Lisa Earl Maureen Folk Ed Griesmer David Little Cynthia Muratori

Facebook & Instagram - Look for CCE Warren

FEBRUARY CALENDAR

4-H Valentine Card Making and Community Service Project - February 11, 2023, 3:00 PM - 4:00 PM - Learn how to make creative cards to share with your friends. We will also be making cards to send to a local veterans’ organization. Pre-register by contacting Michele Baker, mlb222@cornell.edu, or by phone at 518-668-4881.

Crandall Library 251 Glen Street Glens Falls, NY 12801 4-H Public Presentation Help Session - February 23, 2023 11:00 AM - - Public Presentation Day is just around the corner and this zoom is for Warren County 4-H’ers who have questions or need some direction on their presentations. Contact Roxanne Westcott, rmw38@cornell.edu to register. Online Training Via Zoom CCE Warren

Cornell Administration Danielle Hautaniemi Extension Service Committee Chair - Ben Driscoll Daniel Bruno 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

Habitat Plants for Pest Management

By Bonnie Kirn Donahue, University of Vermont Extension Master Gardener Habitat plants such as cosmos and coreopsis will help attract beneficial insects to the garden. (photo: courtesy of the UVM Entomology Research Laboratory) We spend a lot of time and energy trying to get insects out of our gardens, but what if we thought about trying to bring more in?

Prior to taking the University of Vermont (UVM) Extension Master Gardener course (www.uvm.edu/extension/ mastergardener), I got queasy around the insects I saw in my vegetable garden, assuming they were all visiting to torment me and sneak into my salad. After the course, I saw insects in a new way.

The UVM Extension entomologist taught us to ask questions first before thinking that all the insects we see are harmful. It's a practice that I follow in my garden and you should, too.

If, after careful investigation, you determine that the insects are detrimental to your plants, look first to environmentally sensitive strategies to managing the pests. One good way is with habitat plants.

These are flowering species that produce pollen and nectar, which attract and provide suitable habitats to support "good" bugs. The UVM Entomology Research Laboratory has conducted some valuable research on which flowering plant species can help attract these beneficial insects to your garden. You can read about their findings at http://go.uvm.edu/landscape-ipm.

Beneficial insects like parasitic wasps (don't worry; they don't sting people), lady beetles and a wide variety of predatory insects are natural enemies to common garden pests and can help manage pest populations naturally.

For example, the larvae of hoverflies, whose adult form looks similar to bees but are actually flies, feed on unwanted aphids and other soft-bodied insects.

The little red-and-black-spotted ladybug glorified in children's literature truly deserves all of the fame it has earned. One adult or immature beetle can eat 60 aphids per day, and more than 2,500 over its lifetime.

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The challenge that gardeners have is how to attract these beneficial insects to their garden. The UVM researchers have tested different flowering plants, common annuals and perennials (flowers and herbs) to determine which ones are the most attractive to these insects. They evaluated several that flower throughout the season that provide a continuous source of nectar and pollen that these insects need.

Among the annuals, sweet alyssum (Lobularia maritime) was found to be particularly appealing to beneficial insects, but others like zinnias, sunflowers (Helianthus), dill (Anethum graveolens), cosmos, coreopsis, blue cornflowers (Centaurea cyanus), yellow marigolds (Tagetes patula 'Little Hero Yellow') and Indian blanket (Gaillardia pulchella) also were effective.

Many commercial growers use these plants to reduce their pest problems without resorting to insecticides.

Home gardeners can try these, too, and even experiment with other plant species to see which work the best for their garden.

You can purchase many common annuals and perennials, including alyssum, zinnias, coreopsis, marigolds and Indian blanket at many local greenhouses or start them from seed indoors to maximize the amount of time they are flowering. Dill, sunflowers, cosmos and blue cornflowers can be sowed directly from seed.

Plant these habitat plants in your garden beds among your vegetables or in a mixed variety hedge-like row around the garden. They also do well in containers and can be planted just as you would other decorative annual flowers.

To keep beneficial insects happy, it is important that the plants flower continuously and remain healthy through the season. Annuals will need at least six hours of sunlight a day and adequate water.

Deadhead spent flowers often to encourage more blooms. It is better to have fewer healthy habitat plants than many unhealthy ones, so don't plant more than you have time to care for.

Since learning about this method of pest control, I have experimented with these plantings and have found that they make my vegetable garden more remarkable than I could have imagined. The dill, zinnias and sunflowers practically pulse with insect activity in addition to being striking accents in my vegetable beds. I have found that it is as satisfying to watch insects enjoy my plants as it is to watch birds and people enjoy them.

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Warren County Connection

Care of Phalaenopsis Orchids (Moth Orchids)

By Dave Clement, Ph.D., Extension Specialist, Plant Pathology and Mary Kay Malinoski, Extension Specialist, Entomology (retired)

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Phalaenopsis (Phals), also known as moth orchids have probably increased the allure of orchid culture for the general public more than any other orchid genus. They are mass produced and are reasonably priced. Phals are readily available in big box stores and the many hybrids are very easy to grow and flower under most home conditions.

Growth characteristics of moth orchids • In nature, Phalaenopsis orchids grow on tree trunks and branches in the warm sections of the tropics worldwide. They tend to hang on tree bark, and send out aerial roots along their stem. For this reason, most of their roots will be above the pot and will commonly sprawl outside the container and even along the shelf surface. This is perfectly normal so do not cut them off.

• Flower stalks initiate and grow out from the leaf joints or axils. They often set multiple flower buds. The flowers can last for at least a month or longer if the plant is provided proper care.

• Flower spikes can be quite tall. They can possibly form flowering branches off the main spike further extending the flowering period.

How to care for moth orchids Watering: Often orchids come planted in containers filled with chipped bark for drainage which leads to confusion on how to best water the plants. An easy method is to place the plant in a sink or tub. Run warm water over the plant, bark and aerial roots in a series of 3 or 4 drenches over a 10 minute period allowing the water

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to be gradually absorbed. Allow the water to drain completely before placing it on a saucer and returning it to a sunny window.

Aerial roots will turn from a dull silver or white to a pale green color when you have applied enough water. Under normal home temperatures waterings should not be needed more than once a week.

Misting an orchid usually does not provide enough moisture under indoor home growing conditions.

Pebble trays placed underneath pots can increase the general humidity around plants; however don’t flood these trays or the roots will stay overly wet and may rot.

Low humidity and too little water will result in wrinkled leaves. Phals do not have water storage pseudobulbs as many orchids do.

Temperature and Light: • Phalaenopsis orchids do well under normal room temperatures with indirect light from an east or west window. During the short days in the winter they can even be moved to direct light or placed in a south window. Orchids can be placed in an interior room or on an office desk if placed under a grow light.

• Plants receiving the proper amount of light will have light green leaves. Low light conditions produces leaves that are dark green and feel very stiff. Under very high light the leaves will develop a pink or reddish color along the margins and will appear yellow green or almost yellow.

Staking: • Prevent bending of the flower stalk by placing a rigid, thin stake made of bamboo, wood or metal beside the stem that needs support. Push it into the growing media being careful not to damage leaves or roots.

Secure the flower the stalk to the stake loosely with small plastic clips (small plastic hair clips) or plant ties.

Fertilizing: • Phalaenopsis orchids benefit from light fertilization, however over feeding your plants will often result in lush growth at the expense of flowers.

• As a general rule fertilize actively growing and flowering plants every third or fourth watering with a commercial orchid fertilizer according to label directions.

• Skip fertilization during the cooler temperatures and lower light intensity of the winter months.

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Warren County Connection (Continued from page 4)

Re-flowering: • Light exposure is important for re-flowering. The most common cause for not flowering is low light levels.

• Move plants that are not re-flowering indoors either to a brighter window, or put them outdoors in a shady location during the summer months.

• Another trick to get them to set buds is allowing your plants to experience cooler night temperatures in the fall before bringing them back indoors. Bring them indoors when evening temperatures dip into the fifties.

• Since Phalaenopsis orchids have the tendency to form new flowering branches along their old flower spikes watch the old spike closely for signs of new buds after the flowers have faded and have fallen off. Or to promote re-flowering, prune yellowed or brown spikes back to about ½ inch above the second node or swelling along the spike above the foliage.

• Cut off any old yellowed leaves or old, dried, brown flower spikes at the base of the plant.

Repotting: • Under common indoor growing conditions, the potting media should be replaced every 1-2 years before the media begins to break down.

• Clues for repotting include: when the plant has overgrown its pot or the bark has broken down so that it looks like mulch, drains poorly, and holds too much moisture.

• The best time to repot is when new growth has started and not necessarily after it has finished blooming.

• Select a commercial orchid bark mix and a container with excellent drainage. Gently knock the plant out of its old pot.

• Phalaenopsis orchids grow along the surface of flower pots sending a few roots into the bark growing medium. But if roots have attached to the pot or old bark medium then soak the plant for a long enough period that they can be gently pried off without damage or breakage. Cut off any dead, discolored, or damaged roots, and rinse away the old degraded bark from the plant.

• Simply suspend the plant over the larger new pot and gently fill in around the bottom roots with new bark until the plant sits on top. Water the newly re-potted plant to further settle the new bark around the roots.

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Garden Math

By Sarah Browning, Extension Educator Nebraska Extension in Landcaster County

While you may not think of it much, mathematics is an important part of yard and garden care. Planning for planting, fertilizing, mulching, and pest control all involve some math, yet it is often overlooked.

For example, do you know square footage (sq.ft.) of your planting beds, vegetable garden or lawn? Once these figures are known, record them so they are readily available when needed.

Calculating Square Footage Individual planting beds or garden areas can simply be measured and the square footage calculated. For example, area of a garden measuring 20 feet by 25 feet would be 20 x 25, or 500 square feet.

If your landscape areas aren’t conveniently square, rectangular or circular – and let’s be honest, most aren’t – then break them up into smaller sections that can be calculated as either a square, rectangle, triangle or circle.

Then add these smaller sections together, giving you a total square footage for each landscape bed or turf area.

Keep in mind these basic formulas to make these calculations. And remember, the radius of a circle is measured from the circle’s center point to the edge. As compared to diameter, which is measured all the way across the circle, from edge to edge.

• Area of a square or rectangle - length times width or L x W. • Area of triangle - base times height and dividing by 2 or (L x W) / 2.

• Area of a circle - radius squared (take it times itself), then multiplied by 3.14 or R2 x 3.14.

Reviewer: Debra Ricigliano, Extension Program Assistant HGIC (Continued on page 6)

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Calculating Large Areas Larger areas, such as for lawns, can be calculated different ways. One way is to take the entire size of the lot and then subtract everything that is not lawn area. Keep in mind an acre is 43,560 square feet.

If your lot is 1/2 acre, divide 43,560 by 2. If it’s 1/4 acre divide 43,560 by 4. This gives you the base square footage of your entire lot. Then subtract the area of the house, drive, deck, and gardens.

Another way would be to break up the property into separate lawn sections and calculate the square footage of each.

Using Your Garden Calculations Why are these area figures needed? If planning a vegetable garden, space available needs to be known before seeds or transplants are ordered so you don't get too many or not enough. Likewise with flowers, groundcovers, or grass seed. Proper spacing and seeding rates are important in the success of a planting. Pesticide applications are based on square footage, too, with many labels using language indicating that a tank of diluted pesticide should be applied to a certain square footage of lawn, such as 100 sq.ft. or 1000 sq.ft.

Square footage calculations are also needed to determine the amount of soil amendments or fertilizer needed for your applications. So, for example, before fertilizer can be applied the area of the lawn or garden needs to be known. For field crops, these rates are usually given on a per acre basis, but for landscapes rates are usually given as listed below.

• For garden areas, rates are typically given as pounds of material per 100 square feet of garden area.

• For lawns, rates are usually expressed as pounds of material per 1,000 square feet.

Warren County Connection

Landscape Calculators If math is not your strong suit - like me! – there are online calculator tools which can be a big help! But in most cases, you still need a base square footage for each landscape area to get started.

Hummert International (https://www.hummert.com/ horticulture-calculators) is a greenhouse supply company and they have several calculator tools available on their website, including fertilizer, mulch and plant calculators.

Simply determine the square footage of the area in question and plug this into the calculator . It will give you the pounds of fertilizer needed, bags of mulch required or number of plants needed to fill a bed at your desired spacing. Pretty handy!

As the weather allows, take a stroll around your yard and make the necessary measurements. Then you’ll be ready for spring planting, knowing exactly how much product or plant materials you’ll need.

Reference to commercial companies is made with the understanding that discrimination is intended and no endorsement by Nebraska Extension is implied.

Mention does not imply approval or constitute endorsement by Nebraska Extension. Nor does it imply discrimination against other similar products.

Our downfall as a species is that we are arrogant enough to think that we can control Mother Nature and stupid enough to think it is our job. ~Greg Peterson, 1997, urbanfarm.org

Have a Gardening Question?

Cornell Cooperative Extension’s Master Gardeners answer questions on a variety of topics including growing vegetables, fruits, ornamental and turf grass, plant identification, pruning, and insect and disease problems.

Call 518-623-3291

Warren County Connection

Eastern Redbud: A Superb Tree for Almost Any Landscape

By Sandy Feather, PennState Extension Educator, Green Industry

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Cultivars include • 'Ace of Hearts' - The shiny green leaves are about half the size of the species, and overlap, giving them a ranked appearance on the branches. 'Ace of Hearts' grows about half the size of the species.

• 'Alba' - Blooms with white flowers, but otherwise similar to the species.

• 'Covey' (Lavender Twist™) - A weeping form with stiff, contorted branches.

• 'Forest Pansy' - The new growth emerges a vibrant burgundy color, and flowers are purpler than the straight species. Leaves harden off to green as they mature.

• 'Hearts of Gold' - New growth emerges yellow tinged with red, then matures yellow to green.

• 'Silver Cloud' - The foliage is variegated with irregular white splotches. Does not flower as heavily as the straight species. Protect from hot afternoon sun.

• The Rising Sun™ - The new growth emerges goldenorange, matures to yellow, and hardens off to green.

Eastern redbud (Cercis canadensis) is small, graceful tree native to the eastern and central United States.

Safety Tips for Farm and Garden

It is typically found in open woodlands, thickets, woodland margins, and along streams and bluffs, often on limestone soils. It blooms before and as the leaves emerge, with rosy-pink, pea-like flowers that are borne in fascicles of four to eight. The flowers are held close to the branches, and even bloom along the trunks, clothing almost every inch in bloom. Trees may be trained to a single trunk or grow multi-stemmed. Eastern redbud has a flat-topped to rounded growth habit, and large heart-shaped leaves.

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Fall foliage color is variable, but can be a good, clear yellow. Eastern redbud is in the Fabaceae (legume) family, so the fruits are brown to black pods typical of that family.

While most members of the legume family are able to fix nitrogen from the atmosphere, eastern redbud lacks the nodules and bacteria necessary for that process.

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Eastern redbud grows 20-30 feet tall and 25-35 feet wide, making it a suitable choice for small landscapes. It grows best in full sun to part shade and evenly moist, welldrained soils, but is adaptable to most soils as long as drainage is good. It is also tolerant of acid or alkaline soils.

Eastern redbud is hardy in USDA Zones 4-9.

Use as a specimen, patio or lawn tree, in small groups or naturalized plantings. Eastern redbud is excellent with spring-flowering bulbs such as daffodils and tulips that are in bloom at the same time.

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Warm up. Farming and gardening involve a lot of physical labor. This can be hard on your body. It is important to first warm up and stretch your muscles.

This will help prevent injuries.

Choose tools wisely. The tools you use can help reduce the amount of stress you put on your body.

Choose ergonomic tools that minimize this stress.

Keep sharp tools away from children and animals.

Keep electrical cords, ropes and hoses out of walkways.

Focus on your posture. Chores on a farm often include a lot of bending and kneeling. Heavy jobs can cause injuries if not conducted properly with the right posture. Take the time to ensure you maintain the right posture. You should never feel uncomfortable.

Instead of bending over, kneel using knee pads when possible. Avoid “solo” jobs that involve very heavy lifting. When possible, use equipment to do the heavy lifting or have another person help you.

Drink water often. Drinking water is critical to your health and productivity. As the days get longer and hotter, you are at increased risk for dehydration.

Take a short break. Farming and gardening are hard work. Remember to take breaks often. As the days get longer and hotter, take more breaks. This will greatly improve your ability to work.

Source: North Carolina Agriculture and Technical State University

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Reverse Mortgage Considerations

By Jonathon Ferguson, Financial Capability Learning Resource Specialist, University of Wisconsin-Madison

As you continue to pay your mortgage you will obtain more equity in your home or own it outright. Depending on your situation, over time your retirement accounts may decrease as your expenses increase. If this happens, you may consider selling your home to get income. While this can be a good option, you also may want to stay in your home and not sell it due to emotional and logistical challenges that can come with selling a home you have lived in for many years.

A reverse mortgage offers an alternative. Reverse mortgages allow qualifying homeowners to convert a portion of home value into cash while allowing them to continue living in their homes. The advantages of staying in your home and having the income you desire may be attractive to you.

However, it is important to understand the advantages & disadvantages that come with a reverse mortgage.

What is a reverse mortgage?

With a reverse mortgage, qualifying homeowners do not make monthly mortgage payments to their lender. Instead, the homeowner/s receive monthly payments and/ or a line of credit from their lender. The monthly payments received can be used to pay for other expenses of the homeowner/s.

A reverse mortgage is a loan. Each month, interest & fees are added to the loan balance and the amount owed goes up over time. The loan is repaid to the lender when the homeowner sells or no longer lives in the home.

Am I eligible for a reverse mortgage?

There are three types of reverse mortgages. Home Equity Conversion Mortgage (HECM) — a federally insured program backed by the U.S. Department of Housing and Urban Development (HUD) — is the most common type of reverse mortgage.

Warren County Connection

There are several requirements for you to qualify for a Home Equity Conversion Mortgage including: • You must be age 62 or older • You must live in the home as your main residence • You must continue to not have any federal debt (e.g. owe taxes) • You must continue to pay property taxes, insurance, etc.

• You must meet with a HECM counselor • Your property must meet certain requirements What are disadvantages of reverse mortgages?

The upfront and recurring costs are a primary disadvantage of a reverse mortgage.

Costs include: • Mortgage insurance premiums. You will be charged an initial premium & annual premium. These are in addition to the home insurance that you already pay • Closing costs such as appraisal fees, survey fees, and other fees • Loan origination fees • Interest costs • Monthly servicing fees Also, it is important to know that if you do not continue to meet the requirements of your reverse mortgage that you could lose your home to foreclosure.

No matter if you are eligible for a reverse mortgage or not, it is important to consider all options available to you. Depending on your situation, you may want to explore utilizing other assets you have, refinancing your home, obtaining a home equity line of credit or loan, etc.

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

Reprogram Your Brain for Happiness

By Jacqueline Amor-Zitzelberger, MA, PennState Extension Educator

Despite the uncertainties of life, you can change your thinking and learn new strategies to balance life's stressors and live a more positive and satisfying life.

Considering what everyone has been through over the last couple of years, it is no surprise that our mental health has been strained. We anticipated that this COVID19 pandemic would be over, and we would be able to put it behind us. However, in light of the ongoing uncertainties with the reoccurring variants of the virus, it has us doubting that we will ever get back to our old lives again.

However, despite feeling overwhelmed, we can reprogram our brains to focus on the positive future.

Although so much seems out of control, something we can control is lowering our stress level and improving our level of happiness and contentment.

There are strategies to help us learn to let go of our worries and stress, and develop personal happiness even during challenging times. Armed with these practical strategies, we can learn to train our brains to think differently.

We can gain skills for resiliency to use in the face of adversity. Let's cover a few of these strategies briefly.

First, get in the "happiness zone" (Harvard Health Publishing, 2021). Think about a time when you were engaged in an activity, and the time flew by. Perhaps your thoughts were immersed in a good book, a favorite hobby, or helping a friend or neighbor. We can dismiss negative or toxic thoughts from our minds without effort and schedule time every day to be in the happiness zone. Pleasurable activities release endorphins in the brain, relaxing our minds and bodies. Plan to engage in one enjoyable activity or project this evening. Give yourself permission to

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take some time for yourself. When you improve your mental health, your family and friends benefit too.

Next, count your blessings. Gratitude allows us to notice the good things in life. Feelings of gratitude can come from thinking about anything that makes us feel lucky or blessed. Researchers at Indiana University identified benefits to focusing on the positive, shifting us away from harmful or toxic thoughts and feelings in our daily lives (Brown and Wong, 2017). Their research to discover how gratitude may improve mental health found that subjects had lasting effects on the brain after three months of journaling compared to those that didn’t maintain a gratitude journal. Practicing gratitude may help train the brain to be more sensitive to thinking positively and "improve mental health over time."

Finally, enjoy the simple pleasures of life. Discovering the joy of those little things around us can ground us in the present, pushing away the negative memories of the past and the toxic thoughts of the uncertain future. Simple pleasures can be a moment like relishing that first sip of coffee or tea in the morning, taking a warm relaxing shower, or smelling fresh clothes out of the dryer. Research conducted on simple pleasures concluded that the ability for people to succeed in life depends on making progress towards their life goals (Mead et al, 2017). Pleasurable experiences offset daily irritations, restore happiness, and motivate individuals to reach their goals.

Remember, practice makes healthy habits. For these strategies to be effective, they need to be practiced regularly. That means daily. After months of listening to unsettling news about the pandemic, our brains are on high alert and require some time to reprogram to think positively. Using a new strategy may be a challenge at first, but once you have established a mindfulness routine, you'll notice the benefits and look forward to it each day.

There is no single strategy that works for everyone. However, everyone can start by creating a toolkit of ways to balance life's stressors and live a more satisfying life.

After stumbling around looking for contentment for years I suddenly learned that you cannot find it by hunting furiously for it. Happiness sneaks in through a door you didn't know you left open. ~John Barrymore, as quoted in The Reader's Digest, 1934 We can't control the world. We can only (barely) control our own reactions to it. Happiness is largely a choice, not a right or entitlement. ~David C. Hill, hill-kleerup.org/blog

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Heart Health For Kids, It’s Important!

By Tina Haney, Family and Consumer Science Agent, Gunnison County, Colorado State University Is heart health and exercise as important for kids as it is for adults?

Absolutely! So, how do you promote heart health with children? Teaching the importance of healthy eating, including healthy snacks, and participating in physical activities from a very young age will help children continue those beneficial habits into adulthood.

According to the Centers for Disease Control and Prevention (CDC), the combination of unhealthy eating habits and a lack of physical activity is common among U.S. youth. These behaviors are both strong risk factors for developing heart disease. The sooner you start teaching children healthy habits, the better.

All too often kids (and adults) will grab snacks that are loaded with sugar, fat and salt, instead of something more nutritious when they are hungry. Help your family choose delicious and nutritious snacks to support a healthy heart.

Heart Healthy Snacks Snacks such as fruits or vegetables are always a good choice. They’re high in nutrients and without added sugar, fat and salt. Keep pre-cut fruits and vegetables stocked in your refrigerator. Also, include some high protein snack choices such as string cheese, hard-boiled eggs, nuts or nut butter. If your child wants something crunchy, steer them towards fiber rich whole grain crackers or popcorn.

Tips for teaching kids about healthy snacks: • Go to the store together and stock up on favorite healthy snacks • Let them help you make healthy snacks • Give children a choice between two healthy snacks • Read children’s books about healthy eating. Here is a suggestion to get you started. “Comiendo el Arcoíris – Eating the Rainbow: A Bilingual Spanish English Book for Learning Food and Colors”, by Patricia Berrera Boyer.

Ceci, a young bilingual girl, likes to eat only a few plain foods. Her Grandmother makes a brilliant suggestion to try eating a rainbow. Surprised by this strange recommendation, Ceci learns how it’s done as her Grandmother takes her to the store and shows her all the colorful possibilities available to her. Ceci expands her palate and appreciates her Grandmother’s wisdom.

Warren County Connection

Tips for teaching kids about physical activity: Along with healthy eating, comes the importance of physical activity. This valuable life skill can start in early childhood and continue into adult hood. Helping kids understand what exercise does for their heart health is important.

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Encourage children to find an activity that will get their heart pumping! It might be sports, hiking or riding a bike. How about dance or karate? Give jumping rope a try! Anything that’s fun and gets your heart pumping is great.

Teach children about how the heart works. There are several books about the heart for children, or show them a fun video about how the heart works: https:// kidshealth.org/en/kids/heart.html

Jumping Rope!

Jumping rope is an inexpensive activity to get the heart pumping. It’s also something the whole family can do together! You can jump rope almost anywhere – outside, the driveway, the sidewalk, the basement in your house.

Really, anywhere that has a smooth surface to jump on will work.

Fitting a jump rope for your child is important so they get the best benefit out of its use. To fit anyone for a rope (child or adult), have them stand on the middle of the rope and pull both ends up towards the sky. The tips of the rope should reach the height of their armpits. Anything shorter will prevent the rope from hitting the ground under their feet when jumping.

There are so many fun rhymes to say while jumping rope.

Maybe your family could even make some new rhymes together!

Benefits to jumping rope: • Gets your heart pumping • Improves balance and coordination • Can be done alone, with a friend, or with a group • IT’S FUN Let’s Talk Work together to make healthy choices as a family. The more you include children in the process of making and eating healthy foods and planning fun ways to stay active, the more likely they are to continue these behaviors into adulthood. These choices will help their heart stay healthy for years to come. You are your child’s best role model, so eat healthy and get moving yourself. You will all receive the benefits!

Warren County Connection

Heart-Healthy Chicken and Dumplings Ingredients: Stew 3 large stalks celery, chopped 3 medium carrots, peeled and chopped 1 large onion, chopped 1 tsp. chopped garlic Two 14-oz. cans (about 3 1/2 cups) fat-free chicken broth 12 oz. raw boneless skinless lean chicken breasts 3 cups sliced mushrooms 1/2 tsp. dried thyme 1/4 tsp. black pepper 1 dried bay leaf One 10.75-oz. can 98% fat-free cream of chicken condensed soup 2 cups frozen peas Dumplings 1 1/2 cups Bisquick Heart Smart baking mix 2/3 cup fat-free milk 1/8 tsp. each salt and black pepper Directions: To make the stew, bring a very large pot sprayed with nonstick spray to medium-high heat on the stove. Add celery, carrots, onion, and garlic. Stirring often, cook until veggies have slightly softened, 6 - 8 minutes.

To the pot, add chicken broth, chicken breasts, mushrooms, thyme, and pepper. Add bay leaf and 2 cups of water. Stir well.

Cover pot and bring contents to a boil. Reduce heat to low, and let simmer until chicken is cooked through about 25 minutes. Carefully remove chicken and transfer to a large bowl. Re-cover the pot, and let contents continue to simmer.

Once cool enough to handle, shred chicken with two forks -- one to hold the chicken in place and the other to scrape across the meat and shred it.

Add shredded chicken to the pot, along with condensed soup and frozen peas. Stir thoroughly and raise heat to medium-low; return the stew to a simmer.

Meanwhile, in a medium bowl, combine dumpling ingredients. Gently mix just until a soft dough forms; don't overmix.

Once the stew is simmering, add dough in heaping tablespoons to form about 16 individual dumplings; add the dough slowly and evenly so dumplings don't stick togeth-

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er. Cook until dumplings are firm, 10 - 12 minutes, gently turning them over about halfway through cook time.

Remove bay leaf, and serve it up!

MAKES 8 SERVINGS Serving Size: 1/8th of recipe (about 1 1/2 cups stew with 2 dumplings) Calories: 215 Fat: 3g Sodium: 845mg Carbs: 30g Fiber: 4g Sugars: 7.5g Protein: 16.5g

PointsPlus® value 5* HG Tip! Store leftover stew and dumplings separately to prevent soggy dumplings.

Recipe adapted from Hungry Girl website Original Chicken and Dumpling Nutritional Information Serving Size: 1 portion Calories: 503 Fat: 22g Sodium: 1,351mg Carbs: 37g Fiber: 1.5g Sugars: 5g Protein: 34g PointsPlus® value 13* (Continued from page 1)

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Get active and eat healthy. The American Heart Association recommends getting 30 minutes of physical activity in at least five days a week. Make sure to include foods from all five food groups: dairy, fruits, vegetables, protein, and grains. Choose low-fat dairy and protein options. Also, read food labels and limit high sodium foods.

There are different ways in which you can help raise awareness about heart disease around the community.

Form a walking group with coworkers, family, or friends.

Find a time that works for you all to meet up such as lunch time or after work. Prepare meals for yourself, family, and friends that are heart healthy. For a list of foods that are heart healthy visit healthfinder.gov. Let’s celebrate the heart this February. Taking action and encouraging those around you to join in those healthy steps can help to reduce the incidence of heart disease. Small changes can lead to large results in improving heart health!

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