Warren County Connection - October 2022

A Publication of Cornell Cooperative Extension of Warren County October 2022 Warren County Connection

Exercise and Socialize to Prevent Dementia

We often think of engaging in leisure activities as an important component of a well balanced life. Now, a new systematic review finds that leisure activities of all kinds reduce your risk of developing dementia later in life.

The review article, published last month in the journal Neurology, pulled together data from 38 studies to measure whether leisure activities were linked to a reduced risk of dementia. Altogether, the studies followed more than two million participants each for three years or more. During the study periods, more than 74,000 participants developed dementia.

The researchers split leisure activities into three categories: physical, cognitive and social activities.

The studies on physical activity included a broad range of activities including walking, running, swimming, dancing, participating in sports and lifting weights. The meta analysis found participants who exercised regularly had a 17% lower risk of developing dementia compared with those who did not even when controlling for age, education and gender.

The authors stressed that it didn’t matter what type of activity participants undertook, as long as they remained physically active.

Social activities provided similar reductions in dementia risk, the review found. Researchers only identified four studies looking at the connection between social activity and dementia risk; nonetheless, they measured benefits for participants who regularly engaged with others. Examples of social activities include taking a class, joining a social center, participating in volunteer work, meeting relatives or friends, attending religious activities and participating in organized group discussions.

Social activities may provide benefits because emotional and social supports reduce levels of depression and stress; it may also be that people who are socially active are more likely to engage in physical and cognitive activities as well.

The study also found that cognitive activities reduce the risk of developing dementia, most likely through helping to improve memory, pro(Continued on page 4)

In this issue:

Lawn Management in the Fall 3

The Art of Kokedama 4

Composting Turns Garden Trash to Treasure 5

The Insect House Invaders of Autumn 6

Lightning Bugs Toxic to Bearded Dragons 7

Breast Cancer Awareness 8

How to Help Dad Feel Connected When New Baby Comes 8

Helping Teenagers Deal With Disappointment 9

Eat What You Grow Beets and Turnips 10

Have a Happy, Healthy Halloween 11

Specialpoints ofinterest:

• Calendarof Events

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, Interim Executive Director & 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

Joe Phillips, Facilities Coordinator

Board of Directors

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

Please visit our website for more eventswww.cce.cornell.edu/warren

OCTOBER 2022

Supporting Healthy Families in Our Communities Free Program for Parents/Caregivers - 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 at what to do?

Join educators from Cornell Cooperative Extension for the Supporting Healthy Families Program beginning Thursday, October 6th from 12:00 1:30 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 both about discipline and nutrition.

The program is free of charge and open to Essex, Warren, and Washington County parents/caregivers. Pre registration is requested. Contact Roxanne Westcott at 518 668 4881 or e mail rmw38@cornell.edu.

Darkness to Light’s Stewards of Children Be part of the movement to protect children from sexual abuse. Join us for Stewards of Children training and learn to prevent, recognize, and react responsibly to child sexual abuse. Tuesday, October 25 at 6pm. Glens Falls location, lite dinner included contact Roxanne Westcott at 518 668 4881 or e mail 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

Lawn Management in the Fall

By Sid Bosworth, UVM Extension Agronomist

mitic limestone. However, if Mg is adequate just use a calcitic limestone.

Although we often think of springtime as the season to do yard work, it is autumn that is really an excellent time to do many of the tasks to keep your lawn in good shape dense, green, and alive. Cool season grasses love the autumn weather and will continue to grow well into late October or early November. So, September and early October is a nice period to take care of many tasks:

Mowing While it is good to mow high (3 to 4 inches) in spring and summer, as the fall months continue it is good to gradually reduce the mowing height such that the last mowing is about 2 to 2 ½ inches. Sometimes, if the grass is left too high there are more opportunities for winter and early spring diseases to proliferate. Also, high grass in the winter helps to harbor field mice and other rodents.

Fertilization and Liming Early autumn is a good time to replenish your soil. It is best to base your fertilizer needs on a soil test, which will provide information on any liming or nutrient needs. Generally, you want to keep nitrogen applications to a minimum in the fall, so use a turf fertilizer that is formulated for fall applications. Remember that Vermont (and New York) laws do not allow you to add any phosphorus (P) fertilizer to your lawn unless your soil test shows that it is needed. If your soil test calls for phosphorus (P), then use a formula that includes it. However, if your soil is sufficient for P, use a fertilizer formula that has no P (it will have a zero in the middle number of the formula). There are both organic and non organic fertilizer formulas that can meet your needs. High quality compost spread thinly (no more than a ¼ inch) over your lawn, is another good source of nutrients (and organic matter). Some composts can be high in P so avoid applying more than ¼ inch on established turf. AVOID fertilizing your lawn when the ground is frozen. That promotes runoff.

Fall is a good time to add lime if your soil test indicates a need. If your soil needs magnesium (Mg) then use a dolo-

Aeration Fall is a good time to aerate the soil for compaction management. You want to do this by at least mid October so that the lawn has time to recuperate and fill back in. You can often rent aerators from local hardware stores or garden centers. A way to reduce the rental cost is to go in with several neighbors for a day’s rental. ONLY USE hollow tine aerators so that cores are pulled out of the soil profile. These little holes are then filled back in with broken up, loose soil. Solid tines are not recommended. They can actually create more compaction unless they have a vibrating, shattering mechanism. Before running the machine, make sure all the tines are free of soil. Sometimes, a previous user will run the machine in really wet soil that upon drying becomes crusted or hardened in the corer. If that is the case, you will want to dig the hard soil out before using. Also, your soil needs to be adequately moist for the best aerator penetration. Once you’ve aerated, it is good to overseed the area with a desired grass mix.

Dethatching Fall is a good time to dethatch your lawn if needed. Thatch is the dead zone between the leaves and the soil caused by the buildup of dying tissue, particularly lateral stems such as rhizomes and stolons. Most all grasses have some thatch and about a ½ inch is good for the turf and provides some cushion as you walk on the grass. However, thatch layers over an inch thick can cause many problems in your turf. It can harbor root feeding insects, increases the incidence of disease, and makes watering very difficult. When wet, thatch is very soggy but when dry, it repels water. So, dig down with a trowel and see how thick your thatch is. If it looks like a problem, consider dethatching. Otherwise, annual aeration is one way to help prevent the buildup of thatch.

Overseeding Fall is a great time to overseed thin areas of the lawn. Try to match the seed mixture with what you have in your lawn. Most lawns have a mixture of Kentucky bluegrass, perennial ryegrass, and fine fescue. Before overseeding, it is best to scratch the soil surface with a rake or dethatcher to assure good soil contact with the new seed. Once you’ve applied the seed, topdress the area with a thin layer of compost or topsoil and then water adequately until the grasses germinate and begin growing. Just continue to mow the existing grasses as usual.

Compost Tea There are many advocates for applying compost tea to your lawn and autumn is a good time.

The Art of Kokedama

By Carol Papas, PennState Extension Master Gardener, Allegheny County

water can be added to the saucer or vessel holding the moss ball.

You may be considering re potting a root bound plant and choose instead to wrap it in moss. A well rooted cutting of common pothos can be wrapped with a bit of soil and suspended, allowing it to trail in front of a bright window. A pretty succulent you plan to over winter can be wrapped in moss making it look fresh for its indoor display.

Kokedama, (Japanese for "moss ball") is akin to bonsai. Find out how to create this unique method of displaying plants.

Kokedama is a fun way to display indoor plants with a fresh organic feeling and impressive provenance. Kokedama originated with the Nearai bonsai method, an art form centuries old. It refers to plants grown so compact and tightly that, when removed from a container, they hold well grown roots and soil, forming a compact ball. The root balls are then wrapped in moss and held together with twine or wire. The Japanese words "koke" (moss) and "dama" (ball) perfectly describes the appearance of wrapped plants, whether root bound or newly potted specimens.

Kokedama can be employed with established houseplants, cuttings of house plants or seasonal plants. Plants can be displayed on trays, from simple clay saucers to vintage china cups or bowls or any interesting vessel. Some kokedama enthusiasts love topping their plants with a cloche, both for aesthetic appeal and to conserve moisture. Another popular method of display is hanging the moss wrapped plants, whether a simple wrapping of twine or a retro macrame plant hanger.

Key is to meet the plant's watering needs and prevent damage on surfaces from the moistened moss ball. Plants which tolerate drier conditions are ideal, as are kokedama with room to hold a bit of soil encased in the moss. Misting is a good technique for keeping moss moist. Kokedama thrive in humid environments such as a bathroom. Plants can be soaked at the sink or a bit of

For the holidays, you can encase an amaryllis bulb in moss. Once wrapped, concentrate the water to the root zone versus allowing sopping moss to remain in contact with the bulb, which can rot the bulb. Plants will not display the height and vigor of those grown in potting soil, but the flowers are still beautiful and the scale of the plants are well suited to display without staking or flopping. This technique is a little more work than purchasing trendy wax dipped amaryllis, but the look is more natural and it lends itself to fun displays, such as a trio of kokedama amaryllis clustered in a bowl, surrounded by pine cones, ornaments or cuttings of evergreens from the garden.

Potting soil works fine for most plants wrapped in moss. A serious bonsai enthusiast may take on the challenge of growing a tree or shrub as kokedama. If you are working with such a plant, one that has higher watering needs, or is particularly root bound, add about 1/3 bonsai soil (akadama) or clay cat litter. Mix the soils together and pack around the root ball of the plant. Gather moistened sheet moss around the ball and wrap the moss with twine. Give everything a good squeeze and find the perfect place to display your plant.

(Continued from page 1)

cessing speed and reasoning skills, but the data wasn’t as strong compared to physical and social activity.

Part of the problem is defining of “cognitive activity.” In this review, three of the nine studies on the link between cognitive activity and dementia classified watching television as a cognitive activity, even though it may not have the same benefits as other activities, such as playing chess, reading or doing crossword puzzles.

The take home message: Staying active physically, socially and cognitively are proven to reduce your risks of developing dementia later in life.

Source: Cornell University Evidence Based Living

Kokedama Amaryllis 'Mount Hope' and Aeonium 'Kiwi'.

Composting Turns Garden Trash To Treasure

By Rosie Lerner, Purdue University Extension Service

Autumn frosts usually means lots of cleanup around the yard and garden. Why not turn that yard waste into treasure?

Composting is a naturally occurring process that breaks down organic materials into an excellent soil amendment that improves soil structure, as well as adds some nutrients. Composting will help you recycle your garden wastes, improve your soil and reduce disposal costs.

All organic materials will break down eventually, but gardeners can speed up the process with good management. The basic ingredients for successful composting include organic materials and microorganisms with the proper balance of carbon, nitrogen, water and oxygen.

Good candidates for composting include end of season garden plants, pulled weeds, grass clippings, tree leaves and plant trimmings. The smaller the particle size, the faster the organic materials will break down chopped or shredded plants will compost more quickly. Some kitchen wastes, such as vegetable and fruit scraps, and coffee or tea grounds, can also be added. These materials should be buried in the center of the compost pile to avoid attracting insects, rodents and neighborhood pets.

Some organic materials are best left out of the compost pile because of possible health hazards or attractiveness to pests. Because of the danger of disease transmission, human and pet feces should not be composted. Meat scraps, bones and fats will likely attract unwanted visitors.

Backyard composters might do best to avoid materials heavily infested with weed seeds, insects and disease organisms. Although a properly managed compost pile should generate enough heat in the center to kill most of these pests, ensuring uniform heat can be difficult, particularly in a small compost pile.

Microorganisms, such as bacteria and fungi, are responsible for breaking down the organic materials in yard waste. Although commercially packaged compost starter is available, adding a little garden soil or finished compost will supply all the microbes you need for composting.

Microorganisms also require a proper environment to work efficiently. Nitrogen is needed by the microbes in

order for them to break down and use the carbon found in organic materials. The ratio of carbon to nitrogen in the compost pile will affect the rate of decomposition. If the carbon content is too high, decomposition will be slow. If the nitrogen content is too high, ammonia gas can be given off, creating foul odors. The ideal ratio for composting can be achieved by combining fresh green with brown dry materials, such as fresh grass clippings with dry tree leaves. At this time of year when there is likely to be an abundance of dry materials, you can add a little dried livestock manure or packaged fertilizer if green materials are not available.

Water is also needed for efficient microbial action and uniform heating. Compost with optimum moisture content should resemble that of a moistened sponge that has the excess water squeezed out. Be prepared to water the compost if rainfall is lacking.

Oxygen is equally important for efficient decomposition and to prevent foul odors. Breakdown occurs more slowly when oxygen is lacking, and foul odors from fermentation will result.

The center of a properly managed compost pile will generate heat as the microorganisms break down the organic matter. A good sized compost heap, approximately 4 5 feet in diameter and 4 5 feet deep, should reach 130 160° F in the center. Turn the pile with a pitchfork or shovel at least once or twice a month to keep the materials supplied with oxygen, and to bring outer contents to the center for heating. Small amounts of organic materials can be added to actively composting piles, but it’s best to start a new pile when compost becomes too tall to work by hand.

Compost can be ready to use in as soon as a month or as long as a year or more, depending on how well the pile is constructed and tended. Finished compost should look much like a uniform potting soil, with no indication of what materials originally went into the pile.

Compost can be used as a soil amendment in the garden to add some nutrients, but its primary advantage is that of improving soil structure. Adding compost increases water holding capacity, aeration and nutrient exchange sites in the soil.

Combine green and dry brown plant materials for composting. Photo credits: Rosie Lerner, Purdue Extension

The Insect House Invaders of Autumn

However, when handled or crushed, they also exude a foul smelling odor.

The Birch Catkin Bug usually becomes noticed prior to all the other invaders listed here. Immatures of this lygaeid hemipteran often develop in the seed capsules of azalea, rhododendron and Japanese andromeda. They will congregate in large numbers on birch trees (especially white barked birches) in August and September. From there, they may move to the sides of homes. These insects are rather small and may not actively seek to be in homes; often, they are brought in on clothing as people walk by them and they fly onto the person. These bugs can also exude a foul smelling odor when crushed.

There are several different species of insects rarely seen during the growing season that become quite problematic in the fall. These are the home invaders. They are the insects that quietly and inconspicuously go about their business, outdoors, in the summer but who seek shelter as the weather cools to overwinter in a protected site. They neither bite nor sting but are a problem by their sheer numbers and rude behavior. The most prevalent of these invaders is the Asian Ladybird Beetle which is also known as the Multi Colored Ladybird Beetle or more commonly as the ladybug. It is a dull orange color and has anywhere from zero to 19 black spots on its wing covers. They are very effective predators and feed on such landscape and garden pests as aphids, scales, and some adelgids.

However, in late summer into the early fall, they will congregate in large numbers, often in the thousands, and seek shelter. This often occurs on/in homes that are lighter in color or are on more exposed sites, but they are a problem elsewhere as well. They can exude a foul odor when brushed, swept, or crushed; therefore its important to collect them with a vacuum cleaner rather than sweeping them up. They may also exude an orange colored liquid that can cause staining of fabrics.

The Western Conifer Seed Bug is another relative newcomer to the East and it also invades homes in the fall, usually in much lower numbers than the ladybugs. This hemipteran (true bug) is about 3/4 of an inch long, has gray and brown coloration and greatly resembles the squash vine bug. It's size and slow movements can be quite alarming to some but they are relatively harmless.

The Boxelder Bug spends the summer using its piercing sucking mouth to feed on seeds, especially those of the boxelder tree (Acer negundo). This 1/2 inch long, black hemipteran bug has orange markings and will congregate in large numbers on the sides of homes and seek entry. Their presence is often quite alarming and unwanted, which often leads the homeowner to finally remove the host female boxelder tree next to their homes.

Most homeowners quickly lose the unique feeling of curiosity that these insects usually impart and their emotions soon turn to dread and frustration. There are a few common sense approaches that homeowners can take as precautions against these unwanted house guests.

• Inspect all doors, windows, and attic vents every summer for small openings in screening.

• Caulk breaks around the trim and fill any crevices that may have opened due to wood shrinkage.

Once any of these problems are discovered, they should be remedied as soon as possible in order to keep these pests outdoors. Once they have found a way inside, these insects can be vacuumed up. Remove the vacuum bag and place it into a tightly sealed plastic bag and move it to an outdoor location. In the case of the ladybugs, the true gardener will vacuum up the offenders and store them in the vacuum bag in a cold garage or shed until spring arrives. They can then be released back into the environment to feed on the landscape and garden pests.

Source: Written by Robert Childs, University of Massachusetts Amherst

Western conifer seed bug UMN Extension

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Lightning Bugs Toxic to Bearded Dragons

There are several different taxa of insects that emit light, typically in their mating display. The most commonly implicated genus in causing deaths in bearded dragons are Photinus spp, which include several beetles commonly seen in the spring and summer months throughout North America.”

Are other insects toxic to pet reptiles? Unfortunately, many insects dangerous to bearded dragons may lurk in your garden. While it is healthy for your bearded dragon to spend time outside, you should monitor your scaled family member closely to be sure it’s not snacking on bugs.

“

It’s fun to spend a summer night catching and releasing lightning bugs, right?

Well, not if you are a bearded dragon.

Dr. Krista Keller, a board certified specialist in zoological medicine at the University of Illinois Veterinary Teaching Hospital, wants to be sure reptile owners know that eating even a single lightning bug can be deadly to bearded dragons.

“Lightning bugs, sometimes called fireflies, are fascinating beetles that emit light to attract mates. They are a staple in the backyards in Illinois in the spring and summer months and are fascinating for humans and animals alike,” says Dr. Keller.

“However, even though many lizard species thrive on a diet composed of insects, these light emitting bugs are toxic and should never be fed to reptiles or amphibians. ”

Why are lightning bugs toxic?

“Lighting bugs contain toxins called lucibufagins, which are toxic to the heart muscle and cause death in bearded dragons that ingest them,” explains Dr. Keller.

“Toxicity from lightning bugs has also been reported in other lizard species, so lightning bugs should not be fed to any reptile or amphibian species.”

Are there specific kinds of lightning bugs that are especially toxic?

There are innumerable species and subspecies of insects that can cause problems.

Although bearded dragons and many other lizards eat insects as part of their diet, many insects in our backyards may be toxic or may carry toxic pesticides within their body,” advises Dr. Keller.

“For example, tomato hornworms in the wild are toxic. This can be very confusing when you go to your pet store and see this species sold as food for your insect loving beardie or chameleon. The ones at the store are highly cultivated and safe for pets, but hornworms from your backyard feed on plants that contain toxins and those toxins accumulate in the insects. Feeding these wild caught insects to your reptile will pass the toxins to your pet.”

It is important to consult with your veterinarian to make sure your pet is getting an appropriate and balanced diet.

How can I best protect my bearded dragon?

“Make sure your insect loving lizard does not eat insects from outside. Although your beardie will enjoy being outside, do not allow it outside during twilight hours when lightning bugs are active. It may not be able to resist a bright lightning bug if it sees one.”

Sadly, ingestion of a single lightning bug can cause death in a bearded dragon.

If your bearded dragon or lizard has eaten a firefly accidentally, bring your pet for emergency veterinary care immediately. Dr. Keller also recommends getting regular check ups for your bearded dragon. Not only is veterinary care essential for your pet’s health, but you will also establish a relationship with a veterinarian so you have someone to turn to in case of an emergency as well as for general dietary questions.

Source: By Reilee Juhl, University of Illinois Urbana Champaign

Breast Cancer Awareness

By Dr. Natalie Jones, MPH, DrPH, University of Kentucky

October is National Breast Cancer Awareness Month. This month is devoted to educating everyone about breast cancer and the importance of early detection and timely, high quality care. Other than skin cancer, breast cancer is the most common cancer among American women.

Fast facts about breast cancer

 1 in 8 women will be diagnosed with breast cancer in her lifetime that’s one person every 12 minutes in the U.S.

 The two greatest risk factors of breast cancer are being female and getting older.

 Most breast cancers are found in women who are 50 years old or older, but breast cancer also affects younger women.

 Men also get breast cancer, but it is not very common. About 1 out of every 100 breast cancers diagnosed in the United States is found in a man.

Symptoms of breast cancer

 Any change in the size or the shape of the breast

 Pain in any area of the breast

 Nipple discharge other than breast milk (including blood)

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A new lump in the breast or underarm. If you have any of these signs, see your doctor right away. Keep in mind that some people diagnosed with breast cancer have no symptoms.

Know your risks

Knowing your family history is vital. Talk to your family and share that family health history information with your doctor to see how that history influences your risk of breast cancer. You and your doctor can create a personalized plan to monitor for signs of the disease.

Get screened

For those at average risk, doctors recommend getting a mammogram every year starting at age 40. If there are any signs of breast cancer, finding it early and treating it early can save your life.

Make healthy lifestyle choices Living a healthy lifestyle may lower your risk of breast cancer. Maintain a healthy weight, limit alcohol intake, and exercise regularly.

Know your normal

It is important to know what is normal for you and your body. If you notice something that does not look or feel right, notify your health care provider. Early detection and effective treatment are critical to reducing breast cancer deaths.

How to Help Dad Feel Connected When New Baby Comes

Congratulations, baby makes three! Family and friends gather around to celebrate, mom and baby receive gifts and attention while dad is sometimes left out. Dad needs the chance to be involved and to have opportunities to bond with his baby as well. How can dad share the joy and the work of this new bundle of love?

Keep reading for some tips to help dads feel involved and connected with their newborn.

1. Start before the baby is born. When you find out you are pregnant you can simply say, “We are pregnant.” Yes, mom facilitates the growth and development of the baby her body is the one that changes but dad made a significant contribution to the wondrous event. Mom and dad can both be involved in planning for the baby what color for the baby’s room, etc. Dad can be included in the baby shower or have a new dad party such as golfing with his buddies and dad can make positive health choices just like mom.

2. In the hospital, dad needs the chance to kangaroo care the newborn also. Kangaroo care involves placing the baby on mom or dad’s bare chest. This happens naturally if mom breast feeds, but dad needs time to bond with the baby also. Once home, don’t just relegate dad to diaper changing duty as his only time to be with the baby. Let dad be involved in feeding. “Once nursing is established, when your baby is about 4 weeks old, you both may want to introduce a pumped bottle so that dad can feed the baby (and mom can get some more sleep), …baby may resist initially, so keep the pumped bottle a consistent part of the evening routine.” (Stewart, 2015)

3. Plan for, and ask for, Paternity leave giving new dad time off from work to spend with baby and practice his skills comforting and caring for the baby.

Allow each parent to learn how to soothe baby in his or her way. Mom has motherly instincts, dad has fatherly instincts as well. As long as parent and baby aren’t in danger, give each other the opportunity to figure out how to soothe, diaper, and feed the baby in their own way.

If you both made the effort to learn all you can through studying books, attending new baby and parenting classes, or other quality information, you can feel confident that you both are capable of caring for your new addition together.

Source: Utah State University Extension

Helping Teenagers Deal With Disappointment

By Tessa Hobbs Curley, Illinois Extension

them and suggest positive ways to help calm their thoughts.

Listen to your teenager. As parents, we want to fix the situation; however, listening to their perceptions of the situation is essential.

Identify resources or other role models for your teen. Resources should be about real stories of how people they identify with persevered in trying times.

Make your teen the primary focus; it’s not about ourselves Perhaps sharing your thoughts that you are disappointed as well can be a way of building a connection with your teenager, but keep it in perspective about your teen.

The teenage years revolve around friends, school, family, sports, and events. Cancellation and social distancing may have real effects on the emotional health of teens.

Look for:

 Change in Sleeping Patterns: Are they getting 8 hours of sleep daily?

 Change in Behavior: Are they more easily irritable or exhibit lack of energy?

 Change in Activity Patterns: Are they engaging less with family members or staying alone in their room more?

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Change in Eating Patterns: Are they eating more or less than before?

 Changes in Overall Health: Do they complain of headaches, stomach aches, or muscle pain?

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Changes in Mood: Do you see mood swings that are out of the ordinary: crying, laughing, gloomy?

As parents we may not always recognize what could warrant disappointment. Other events, beyond the current global crisis may cause disappointments:

 An injury prevents playing sports.

 A family conflict causes them to miss a school dance.

 A loss prevents advancement into playoffs.

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An unexpected breakup occurs.

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A friendship experiences growing pains.

Offer perspective on how they can deal with unexpected, disappointing circumstances The situation is not what they want, but, create realistic opportunities and explore the new opportunities the situation presents. Help your teenager acknowledge that stumbling blocks do occur and then assist them with coming up with alternatives.

Stay connected with friends and family. When face to face is not an option, communicate by phone calls, texts, email, video chat, and social media with others who may be experiencing similar situations. Encourage your teenager to share about the disappointment but not to dwell on it and be open to positive conversations with others.

Find a distraction from the disappointing thoughts by playing a game or doing something relaxing together. This can help your teenager see that they need to try to focus on other things that can be a positive experience.

Explore ways to de-stress Use techniques such as mindfulness practices, deep breathing, journaling, relaxation, and exercise.

Speaking personally as the parent of a high school senior and another child in high school, it inspires me to write about helping these young adults deal with disappointment. As parents, not only do we have the stress, anxiety, and overall uncertainty but, imagine all the concerns and frustrations that our teens are going through.

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A disconnect occurs from regular routines & schedules

Here’s how you can help your teen:

Allow your teenager to experience frustration. Make sure you don’t minimize their feelings. Let them vent and assist with looking beyond their immediate emotions. Have open communication on what is disappointing

Remember, disappointments are not all bad. Individuals can learn a great deal and develop several resiliency character traits from this. Disappointments shouldn’t be minimized but it can be an opportunity to grow from the experience.

Eat What You Grow –Beets and Turnips

By Christine Zellers, MPP, Rutgers Cooperative Extension of Cape May County, Family & Community Health Sciences

In the cooler months root vegetables such as beets and turnips are hearty in New Jersey (and New York). Both offer vitamins, minerals and nutrients that provide needed health benefits during the cold fall and winter months. Roasted, raw or pickled beets and turnips are tasty and filling during the winter months and supply a protective immunity boost during cold and flu season.

Every part of a beet can be consumed including roots, stem and leaves which boasts a bounty of nutritious benefits. Additionally, beets come in various colors such as yellow, pink, white and dark purple and the beautiful colors give them powerful nutrients to fight chronic disease. When preparing beets think about how to use the entire plant, the root can be roasted or eaten raw by shredding it onto salads or soups, the stem is often prepared like swiss chard or bok choy and can be sautéed with the leaves of the beets and some garlic. The leaves themselves are delicious as a tart salad uncooked and pair well with a strong dressing and sharp cheese. Pickled beets are a preserving favorite and should be canned by hot packing the beets. The leaves of beets as well as turnips can be preserved by blanching and freezing them. Beets are a good source of Magnesium which helps control blood sugar levels, muscle development and blood pressure while the potassium in beets support good heart health. Beets provide good Iron intake that helps transport oxygen in the red blood cells of our body. The Vitamin C in beets supports a healthy immune system. Beets provide benefits for the body’s over all function and contribute greatly to a healthy lifestyle, enjoy beets as the winter months approach to stay strong this winter.

Much like beets, turnips are a good addition to a fall and winter menu when searching for versatile veggies. Turnips can be eaten raw or cooked and the roots and leaves are edible. When cooking turnips try using them as a substitute for mashed potatoes as their flavor is like a potato. Raw they make a nice substitute for cabbage in a slaw or shredded as a salad topping. If the greens are wilted soaking them in cold water for a few minutes will bring turnip greens as well as beet greens back to a crispy edible dish. Preserving turnips has similar recommendations to beets with a hot packing when pickling and blanching and freezing for turnip greens. Turnips pack a healthy nutrient dense vegetable choice, like beets, turnip greens contain folate which helps with normal tissue growth and assists with cell functions. Folate is especially important for pregnant women as it helps with fetal development during pregnancy. Turnip greens are full of vitamin K and vitamin A. K is essential for blood clotting and helps prevent excessive bleeding. A is great for eye, skin, and lung health. Additionally, turnips contain vitamin C and calcium making this root veggie a filling and worthwhile choice as a cool weather vegetable.

ROASTED BEET SALAD WITH FETA

• 5 6 Beets

• 2 Tablespoons of Olive Oil

• 1/2 red onion, cut into 1/2 inch pieces

• 3/4 cup, crumbled feta cheese

• Salt and pepper to taste

Directions

To roast beets, preheat oven to 400°. Wash beets and cut/remove leaves and stems. Cut piece of aluminum foil, large enough to hold beets. Toss beets with olive oil to coat on foil, fold sides around beets to create a packet. Roast in oven for 1 1 ½ hours, depending on the size of the beets, until tender. Remove from oven and open packet, allowing them to cool. When cool enough to handle, peel skins and cut into 1/2” pieces. Add red onion, salt and pepper, and refrigerate until cold. Before serving, add crumbled feta to beets and onions. Toss gently together.

Have a Happy, Healthy Halloween!

Casey Campbell MS, RD, LMNT, Nebraska Extension in Dodge County

For example, you could serve snacks such as popcorn, peanuts, and not too sweet cookies. You could also serve healthy foods in fun ways. For instance, let your children snack on fresh grapes pretending they are eating scary, monster eyeballs! Or, have a creepy pizza making station. Give each child an English muffin half, and allow them to make a goblin face using pepperoni, mushrooms, olives and peppers. Then provide grated cheese so their faces can have hair or even a mustache! Simply heat the pizzas in the microwave or oven and an easy treat is ready in no time!

Now that Labor Day has passed, pools are closed and school is off to a start, many children’s minds are beginning to wander to a place filled with ghosts, goblins and sugary, gooey treats. Be aware, it is only the end of September and, already, one cannot walk down the aisle of any grocery store without passing the spooky costumes and the calorie packed Halloween treats. However, having a healthy Halloween is not a contradiction in terms. It is possible to send your little witches and goblins into the holiday without breaking your dental plan!

Halloween can be a time of stress for most parents. Not only do you have to find a way to purchase, or worse make, the newest, coolest action character custom, but, you also have to worry about the safety and health of your little one. Many parents struggle to find alternatives to sending their children out in the dark to gather gooey treats from strangers. Not only do you have to worry about the safety of your child while they are out, but then, you have to make sure all of their findings are safe. And, now to add to your stress, with all of the news on childhood obesity, you have to figure out ways to keep your child from over indulging without creating a battle zone!

So, as parents, what can we do? One idea is to avoid trick or treating all together. As you are reading this, I know your jaw just dropped. You are thinking, this woman has no idea what she is talking about. My child would never forget Halloween. However, that is not what I am suggesting. Instead, how about bringing Halloween to your house by having a party for your children and their friends? By doing this, your child would not be walking out in the dark by traffic, you would not have to inspect their candy for dangerous items, and you would be in charge of just how much sugar they are ingesting!

However, due to the large amount of work a party can be, another alternative would be to change up your own Halloween give a ways. For instance, at your house opt to give away non edible treats. For instance, plastic rings, whistles, rubber spiders and worms, stickers and balloons. Children love to find these treasures mixed in with their candy treats. Also, if non food treats don’t suit your fancy, consider offering non sweet alternatives. I know what you are thinking. You are remembering back to the days when some strange women would give you a box of raisins and you would frantically try to swap with your siblings for a fun size Snickers bar! After all, what child is going to be excited to come home with a beat up banana or a wheat germ cookie! However, healthy treats can be fun too. Some examples include, small packs of sugar free gum, 100% juice fruit snacks, and packages of instant hot coca mix. Plus, but offering these, not only will the neighborhood children be given sugary snacks, but they will also be able to enjoy some low calorie, low fat, nutritious options as well!

Finally, to avoid arguments when the temptation of candy is staring them in the face, set up some rules with the kids first, before they head out the door to trick or treat. For instance, have a healthy meal together before you head out for the evening. If trick or treaters have a full belly, they will be less likely to gorge themselves on candy. Second, be a sport and allow a little extra candy on Halloween night. Keep in mind, you cannot judge your child’s over all nutrition off of one night. Third, store candy in a place where the children cannot get to it such as up high in the cupboard. Remember, out of site, out of mind! Lastly, try sticking to a candy schedule such as two pieces each day for an after school snack or as a desert after dinner.

The word Halloween does not have to be synonymous with candy. Yes, during Halloween, treats are part of the fun, but as with everything, moderation is key. Remember this and you and your child are sure to have a happy, healthy Halloween!

Cornell Cooperative Extension

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