Warren County Connection A Publication of Cornell Cooperative Extension of Warren County
January 2022
Stevia, a Natural, Zero-Calorie Sweetener By Dr. Marybeth Mitcham, Nutrition, Food Safety & Healthy Living Educator, Cornell Cooperative Extension of Warren County In the baking aisle at the grocery store, shoppers can usually find many different types of sweeteners. Most of the natural sweeteners are in the form of sucrose. Although there are a variety of different options (corn syrup, honey, molasses, maple syrup, etc.), most people use granulated sugar to sweeten their baked goods. The granulated sugar that can be purchased comes from two different plants, sugarcane or sugar beets. The natural sugars in these plants are refined to produce white granulated sugar, or have molasses added back in to produce brown sugar. Although these products are originally derived from natural sources (hence the term natural sweetener), many people strive to avoid using them, hoping to avoid unnecessary weight gain and other negative health issues that can come from consuming too much sugar. Other options for sweeteners include non-nutritive sweeteners, like aspartame or sucralose, or sugar alcohols, such as maltitol. Although these artificial sweeteners do not raise blood sugar levels in the same way that natural sweeteners do, there have been some studies whose results suggest that high levels of artificial sweetener consumption may result in adverse health conditions, such as cancer or gastric distress.1 For people who are striving to con-
In this issue:
sume a healthy, natural alternative to refined sugar or artificial sweeteners, stevia may be a good option. This non-glycemic sweetener, whose glycosides make it over 200 times sweeter than sugar, is derived from Stevia rebaundia, a perennial (zones 9-11), native to Paraguay. This plant has recently grown in its popularity in the United States, in commercial growth application and for personal use. Growing up to 4 feet tall, stevia’s sweet leaves are best harvested right before the plant flowers, usually in late summer or early fall, and each plant produces up to around one-half pound of leaves.1-2
Snake Plant: A Forgiving, Low-maintenance Houseplant
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New Life for Old Plants
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Give Christmas Trees A Second Life After the Holidays
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Winter Care of Your Laying Hens
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Boosting Immunity Through Health
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Preteens Want 10 Independence, but Also Value Family
Song Sparrow
Special points of interest: •
Although this information might be interesting to people who love to garden, what most people find interesting is the potential applications of stevia. Firstly, since stevia does not impart an effect on a person’s glyce (Continued on page 9)
Calendar of Events
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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 Fax: (518) 668-4912
Visit Our Web Site: www.cce.cornell.edu/warren
Who We Are Nation-wide, thousands of people in each state tap into their state’s land -grant university research and know-how to make sound confident decisions concerning family, home, business, finances, and the future. In New York State, the land-grant university is Cornell University. The Cornell Cooperative Extension network brings you the expertise of Cornell University, other land-grant universities across the country and locally-based Extension Educators, volunteers, and other experts through such programs as: horticulture, youth and families, leadership, environment, food, nutrition & health, home environment, and financial management.
Staff Dr. James Seeley, Executive Director John Bowe, Associate Team Leader Dan Carusone, 4-H Natural Resources Coordinator Marybeth Mitcham, Nutrition, Food Safety & Healthy Living Educator Roxanne Westcott, 4-H Family Living Educator Kali DeMarco, Farm to School Coordinator Rebecca Devaney, Community Horticulture Coordinator Sharon Bellamy, Finance Manager Amy Sabattis, Public Relations/Publications Manager Michele Baker, Administrative Assistant Chris Dittus, Administrative Assistant Connor Eastman, Maintenance
Board of Directors Laura Conway - President Peter Benoit - Vice President Dan Bruno - Secretary William Hamelin - Treasurer Aimee Azaert Lisa Earl Ed Griesmer Jim Kneeshaw David Little David Strainer Michael White
Extension Service Committee Chair - Ben Driscoll Daniel Bruno Andrea Hogan Brad Magowan 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
CALENDAR
Please visit our website for more events www.cce.cornell.edu/warren 1/14/2022 11:00 AM – Noon - Cuisines Around the World Come and join us as we tour China through food and a video presentation. To register, please contact Director Stephanie Smith at: 518-761-8224. Queensbury Senior Center 742 Bay Road, Queensbury, NY 12804 1/15/2022 10:00 AM - 11:00 AM - Holistic Wellness: Fire Cider and Elderberry Syrup - If the past two years have taught us anything, it is the importance of caring for ourselves and others so that we can remain healthy and well. In this interactive series, we will learn how easy it is to make inexpensive wellness products, using natural ingredients. For those who can join us in person, all materials will be provided to make these products and bring some home to enjoy. For those who want to join remotely, you may obtain recipes so that you can make these items at home along with us. Cost: $10/person (in-person); free for remote. Registration link- https://cornell.zoom.us/meeting/register/tJwvc -Ggqj8tG9foJ0SrfwUlbS0wQyr3BQ7y. For more information or to register for the in-person workshop, please contact MB at 518623-3219 or mem467@cornell.edu. Cornell Cooperative Extension Warren County 377 Schroon River Road, Warrensburg, NY 12885 And Online Training Via Zoom 1/19/2022 10:30 AM - 11:30 AM - Great Granola - Did you know that you can easily and inexpensively make your own granola? Come and learn how to make different varieties of granola that are not only delicious, but healthy too! Registration is limited for this event. To register, please contact Director Barb Mitchell at 518-696-6451. Lake Luzerne Senior Center 539 Lake Ave. Lake Luzerne, NY 12846 1/20/2022 9:30 AM - 10:30 AM - Senior Snowshoe - Physical activity can be fun when done as part of a group! Join us for an easy group snowshoeing event that (weather permitting) will run for around 2 hours. Registration is limited for this event. To register, please contact Director Barb Mitchell at 518-696-6451. Gurney Lane Recreation Area 118 Gurney Lane Queensbury, NY 12804 1/26/2022 Noon - 1:00 PM - Holistic Wellness: Body Products If the past two years have taught us anything, it is the importance of caring for ourselves and others so that we can remain healthy and well. In this interactive series, we will learn how easy it is to make inexpensive wellness products, using natural ingredients. For those who can join us in person, all materials will be provided to make these products and bring some home to enjoy. For those who want to join remotely, you may obtain recipes so that you can make these items at home along with us. Registration link https://cornell.zoom.us/meeting/register/tJMscuvqTsrGtcHJJ21b DCnl92e95G9o5xm. For more information or to register for the in-person workshop, please contact MB at 518623-3291 or mem467@cornell.edu. Online Training Via Zoom CCE Warren County
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Warren County Connection
Snake Plant: A Forgiving, Low-maintenance Houseplant By Susan Marquesen, Master Gardener and Master Food Preserver Allegheny County, PennState Extension Learn about the many varieties of the durable houseplant Dracaena trifasciata, commonly known as snake plant or mother-in-law's tongue. Snake plant is a long-lived, unfussy, succulent houseplant also known as mother-in-law's tongue. Having historically been in the genus Sansevieria, with the advancement in genetic research snake plant has been reclassified into the genus Dracaena. The genus Dracaena also includes such commonly known houseplants as Madagascar dragon tree, corn plant, and lucky bamboo. This article concerns the plants in the former genus Sansevieria. There are more than 70 species of snake plant originating in Africa, southern Asia, and Madagascar. With the variation of height, form, color, and leaf structure represented in the different species and cultivars, you should be able to find a place in your home or office for this fascinating plant. This plant has "easy" requirements. It needs well-drained soil. Choose a cactus potting mix or one with perlite. Water only when it is dry. You can kill it by overwatering, but you can neglect to water it for a month or so, and it will be no worse for wear. Snake plant enjoys bright indirect light but tolerates lowlight areas very well. Keep it out of the direct sun, as it can burn. It is best to choose a heavy pot for the taller varieties because the weight of the leaves can topple the plant over, especially when the soil is dry. This plant doesn't mind being snug in its container. But beware that it can break a clay pot if it gets too rootbound. Choose only containers with drainage holes to prevent soggy soil.
plants, it is most easily propagated by division. After a few years, the plant will create offspring. Remove the plants from the container, divide them, and repot with new soil. It likes to be rePhoto credit: Susan Marquesen potted with fresh potting media every 5 years or so. I have had a Dracaena trifasciata for more than 20 years. I have only repotted it once, after it had been in my home for 15 years. However, my Dracaena trifasciata ‘Hahnii’ must be repotted every 3 years. I have gifted dozens of these plants. If you have a pet, please note that all species of snake plant are toxic as they contain saponin toxins. There are more than 70 species of snake plants and even more cultivars. With the increased popularity of this plant, different varieties are common at your local garden center or through shopping online. Dracaena trifasciata is available in several cultivars. They have long, strong upright swordlike leaves that end in a point. Happy in the corner of a room, table, or shelf, they provide an excellent vertical accent or architectural statement, not spreading out much beyond the perimeter of the container. The straight species has green leaves with darker green, irregular, horizontal variegation, and can grow up to 4 feet tall. The look of the leaves is the origin of its common name, "snake plant." This species was formerly Sansevieria trifasciata.
Dust the leaves occasionally. If there is damage to a particular leaf, remove it by cutting it off at the soil level. For a more robust plant, fertilize monthly during the growing season with an all-purpose fertilizer at half strength.
Few pests and diseases bother this hardy plant. Due to overwatering, root rot is a common affliction of snake plants. Mealybugs and spider mites occasionally bother this plant.
Snake plant is a pass-along plant, as it is easy to propagate. While you can take leaf cuttings to begin new
Dracaena trifasciata 'Laurentii' has bright yellow/ golden bands along the margin (the rim/edge) of the variegated green leaves. Dracaena trifasciata 'Moonglow' has broader silverygreen leaves with a narrow dark green band along the leaf margin and minimal variegation. Dracaena trifasciata 'Bantel's Sensation' has unusual vertical white striping in the leaves, which grow to 36 inches tall. The leaves are narrower than most in the cultivars in this species, at 1 to 2 inches. Dracaena trifasciata 'Hahnii' is a dwarf rosette species growing to only 6 inches. The common name is "bird's nest snake plant." This cheery plant can grow in a low bowl and is small enough for your desktop, coffee table, or bookshelf. Dracaena trifasciata 'Golden Hahnii' is a dwarf rosette and has leaves with a broad golden band along the margins. It grows up to 7 inches. (Continued on page 4)
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Dracaena angolensis is an interesting species with rounded tubular stems that end in a quite-sharp barb. It is also called "spear snake plant" or "cigar snake plant." Some plants in this species can spread up to 3 feet beyond the perimeter of the container. This species deserves the space to be a focal point. This species was formerly Sansevieria cylindrica.
Warren County Connection
New Life for Old Plants By Dr. Leonard Perry, Extension Professor, University of Vermont
Dracaena angolensis var. patula 'Boncel', with a nickname of "starfish," spreads from its base like a fan on one flat plane. It has thicker and shorter leaves than the straight species.
During winter some of your houseplants may begin to look leggy. While they may not be in poor enough shape to disDracaena hanningtonii card, they do need something. Plants in this condition are Dracaena hanningtonii 'Samurai Dwarf' is a dwarf cultivar that thrives almost anywhere. It slowly grows often good candidates for air layering. to 6 inches. The leaves are thick, short, V-shaped, Many house plants can be air layered--dumb cane, croton, and have red edges. They arise from the stem in an Chinese evergreen, philodendron, rubber plant, fiddle leaf alternating pattern, creating a circular form when viewed from above. This was formerly known as San- fig, oleander, and camellia to name a few. In fact, almost any plant with a woody or firm stem can be propagated sevieria ehrenbergii. using this technique. Dracaena pethera would be a distinctive addition to your snake plant collection, happily gracing a plant stand. This species is unique among snake plants in that it grows by underground rhizomes. This species was formerly Sansevieria kirkii. Dracaena pethera 'Coppertone' is an unusuallycolored procumbent rosette variety, broader than it is tall. Its wide wavy-edged leaves are variegated dark green and copper. It grows to 8 inches in diameter. Dracaena pethera 'Silver Blue' has stiff blue-grey variegated foliage with red and white tinges. The leaves are 4 inches wide and up to 12 inches long. The rosette plant only reaches a height of 6 inches. Dracaena bacularis 'Fernwood Mikado' has narrow, upright, dark green variegated leaves. It becomes dense as it matures. The plant provides a beautiful presence on a desk or table. It is a favorite of mine. Dracaena masoniana is also called "shark fin" or "whale fin" due to the wide paddle-like leaves that can grow up to 10 inches wide and 4 feet long. The dark green leaves have attractive white blotches and purple margins. It is striking. This species was formerly Sansevieria masoniana. Whichever snake plant you choose to bring into your home, it will provide years of interest with minimal care.
Developed by the Chinese, this age-old propagation technique induces roots to form on the stem. Instead of taking a cutting and putting it in a rooting medium, you take the rooting medium to the plant. The plant stays intact during the entire rooting process. Air layering is not difficult, but you will have to work quickly once you begin. The incision you make in the plant's stem can't be allowed to dry out. Therefore, assemble all the necessary equipment before you begin. Start by removing all leaves three to four inches above and below the incision point, which you should make about 12 inches below the tip of the stem. With a sharp knife, make an upward or downward slanting cut one to one and onehalf inches long and about one-quarter of the way through the stem. Insert a toothpick into the wound to keep it from healing over, then dust a small amount of root promoting compound into the incision. Next, wrap the wounded area with moist sphagnum moss, peat moss, or several expanded peat pellets. The moss ball should be about six inches long and several inches in diameter. If you are using peat pellets, split several vertically to the center. (Continued on page 5)
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Warren County Connection
Give Christmas Trees A Second Life After the Holidays By Ken Johnson, Horticulture Educator, Illinois Extension
in ponds to provide shelter for fish and other aquatic life. A single tree won’t offer much habitat, so it’s best to group three or four together. Trees should be sunk vertically using rocks or concrete blocks as anchors. In the garden, evergreen branches and needles can be used as mulches to cover perennial plants during the winter. These mulches are light and won't pack or suffocate the roots of the plants they are protecting. Trees can also be chipped and used as mulch in the garden to help reduce weed problems, moderate soil temperature, and retain moisture.
Once holidays are over, the Christmas trees tend to come down. Instead of hauling this year’s tree to the dump or having the city pick it up, consider repurposing it in your landscape. Ken Johnson says one popular use for Christmas trees after the holidays is to use them to block wind that can hinder feeding birds.
Trees can be used as a windbreak by placing them to the northwest of feeders to block where our prevailing winds come from this time of year. Not only will this help protect birds from the wind as they feed, but it can also prevent birdseed from blowing out of feeders. Additionally, trees can be turned into a large festive bird feeder. Anchor the tree to the ground using a steel fence post. Then decorate it with strings of popcorn and/or cranberries, as well as pinecones smeared with peanut butter and sunflower seeds, suet, or chopped fruit in a mesh bag.
Your Christmas tree can also be a good source of wood for an outdoor fire. The branches and needles are good for getting fires started, and the trunk can be used as fuel. Never burn a Christmas tree in a fireplace or woodstove. It may contribute to creosote buildup and could cause a chimney fire. Finally, trees can be used in a variety of crafty ways. The needles can be used to make potpourri. When dry, the trunk can be cut into wooden discs and used as coasters or trivets, used to edge garden beds, or decorated and turned into ornaments. Regardless of how a tree is reused after the holidays, make sure to remove all ornaments and tinsel. (Continued from page 4)
Hold moss or peat pellets in place with twine, and wrap with plastic to keep the rooting medium from drying out. Seal the top and bottom edges, then seam with waterproof wrapping tape. If your plant is in the sun, cover the ball with aluminum foil to protect roots from sun scald.
Christmas trees can also be used to create habitat for other wildlife in the form of brush piles. Place brush piles near field borders and in woodland areas along with other brush to provide cover for wildlife. Before building a brush pile, check for local ordinances that may prohibit them.
Give your plant normal care during the rooting period. After several weeks, roots should be visible near the edge of the moss ball or peat pellet under the sheet of plastic. Then remove the plastic, sever the new plant just below the moss ball, and pot as you would a root cutting. Discard the remaining stem.
Another use for your Christmas tree includes providing a habitat for aquatic wildlife. Trees can be sunk
You have just given new life to an old plant! For healthy growth, provide adequate moisture, light, and fertilizer on a continuing basis as you would for any house plant.
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for effectiveness. Ammonia tape can be used to monitor and detect high levels of ammonia. Ammonia levels in the poultry house/pen should be kept below 20 parts per million (ppm).
Winter Care of Your Laying Hens By Richard J. Brzozowski, Poultry Specialist, University of Maine Cooperative Extension
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Check for Drafts: Although you want a good exchange of air in the poultry house/pen, you need to make sure all areas of the henhouse are draft-free. Check for drafts at high points, low points, and at every corner. A technique for checking is to wet your bare hand with water and feel for drafts or use a piece of tissue paper and watch for movement. A candle could also be used to check for drafts, but this method is a bit more hazardous.
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Sanitation: Keep all areas of the pen clean. Remove soiled feed and dirty water immediately. Keep feeders, roosts, nests, and waterers clean. Keep bedding (litter) dry and clean. Wet or frozen bedding should be removed and replaced with clean dry shavings. Deep bedding is an insulating factor in keeping the feet of birds from getting too cold. Pine shavings are the preferred material for bedding. Use 4-6 inches as a bedding base. Clean out pens in spring and fall. Then add fresh bedding after complete cleaning and disinfection.
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Warmth: Laying hens begin to slow egg production when temperatures drop below 55 degrees F. Provide adequate warmth for the birds. This can be accomplished through insulating the floors, walls, and ceiling with fiberglass matting or styrofoam panels. Protect insulation from birds pecking by covering it with wood or metal sheathing. Consider supplemental heat if birds cannot adequately heat the area with body heat alone. Infrared heaters (powered by propane or electricity) may be the most efficient method of heating the area. Infrared heaters are said to be effective by heating the bodies and not the air. These heaters can be controlled with a thermostat. Consider using a Thermo cube – a device plugged into an outlet into which the heater is plugged. If using a heat lamp, use the red infrared type. Use chains (not rope) to hang lamps at the desired height. Keep a thermometer or sensor inside the pen at bird level to monitor the temperature. Try to maintain a temperature of at least 40 degrees F during cold spells. Be aware of any potential fire hazards when using heaters and heat lamps.
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Feed: Monitor feed use throughout the winter. Compare these records with feed use in other seasons.
Keeping laying hens productive through the winter months means keeping them well fed, well watered, healthy, and comfortable. Below is a checklist of management tips that are designed to assist the farmer/ grower in keeping their farm flock comfortable. Any stress on the birds could force a molt and the decline or end of egg laying.
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Light: Provide 14 to 16 hours of light per day for your laying hens. There is no advantage to supplying more light than this. A 60-watt incandescent light or 13-watt Compact Fluorescent or comparable LED bulb hung at 7 feet high with a white downward reflector will provide adequate light for a 200-square-foot pen. Place lights on a timer for convenience and consistency. Keep light bulbs clean for light quality and quantity.
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Spacing: Provide two to three square feet of floor space per bird. Birds need ample space for their comfort, reduced stress, and ease of movement.
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Roosting Space: Provide comfortable roosts so that all birds can roost at the same time. Provide at least 6-8 inches of linear roost space per hen. Roosts should be 1.5-3 inches in diameter. Round stock is preferred. Clean tree branches with bark work fine as roosts.
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Ventilation: There needs to be an exchange of air for laying hens to be healthy. This can be accomplished with intake or exhaust fan(s) or natural ventilation. If the smell of ammonia is evident, adequate ventilation is lacking. An exhaust fan with a thermostat is a reasonable investment and works well without causing drafts. Proper placement of the fan is essential
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Supply a 14 to 17% crude protein layer ration so the birds are never without feed. Birds typically need extra feed in cold and freezing temperatures. Avoid making changes in the feed ration. A hand full of “scratch feed” (a mix of cracked corn, oats and wheat) per 10 birds can be broadcast on the litter in the late afternoon. The scratch feed will keep the birds busy and will help turn over the litter.
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Water: Provide ample clean water daily to the flock. Keep water from freezing with specially designed electric heaters, warm bricks placed inside the watering container or frequent changing. Watch for leaks on waterers that freeze. Birds will suffer if they are without water for more than 10 hours. If a nipple watering system is used, consider changing to copper nipples as the plastic nipples might break with freezing temperatures. Birds need to drink water in order to keep warm. Water is imperative to feed digestion and proper metabolism. Culling: Remove sick, weak, or unproductive birds from the flock. Be observant of the poultry every day — watching them move, eat, drink, and interact.
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Nesting: Provide adequate nest boxes (1 nest box per 5 hens) and keep bedding inside the nest box clean and dry. Pine shavings make the best nesting material. Change nest material on a regular basis and whenever an egg breaks in the nest.
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Rodent Control: Keep rodents out by using traps or poisons placed strategically in bait stations. Keep the traps and poisons away from the birds and pets.
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Egg Collection: Collect eggs at least twice each day or more frequently so as to prevent eggs from freezing.
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Frostbite: Birds can get frostbite on extremities (combs, wattles, and toes). Birds should be kept from walking on snow and ice. To help prevent frostbite in small flocks, apply petroleum jelly to wattles and combs.
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Observe Birds: Take time to observe your birds each day. Watch the birds’ behavior around the feeders, waterers, roosts, and nest boxes. Handle a random sample of birds to check combs, feet, toes, eyes, legs color, vent size, and general appearance. When handling, look for signs of external parasites. For general monitoring, consider obtaining and using a wireless video camera to observe your birds remotely for your convenience.
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Weigh Birds: Randomly select a few birds to weigh. Record the weights and check weekly to make sure birds are not losing weight. Compare general bird weights to egg production. If birds are gaining weight it means they are gaining fat tissue and probably not producing. A bird that is laying heavily may lose a little weight through the winter.
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Dust Bath: Hens naturally clean themselves by dust bathing. A shallow wood or metal box with 3-4 inches of clean sand, wood ash or a mix of sand and wood ash would be a good addition to the hen house or coop for the winter months. Dust bathing helps deter external parasites and can provide comfort to hens. If space allows, a kiddy pool might make a good dust bath container for hens.
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Winter Biosecurity: Designate and use specific chore clothing and footwear when feeding, caring and handling poultry. Liquid disinfectant footbaths can be kept from freezing by using a bit of RV & marine antifreeze in the disinfectant solution. Keep visitors out of your poultry house/pen.
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Predator Pressures: The winter season can bring about increased predator pressure on poultry. This likely occurs because the number of the predator’s natural prey may be in decline due to cold temperatures, snow cover and natural cycles. Adam Vashon, a certified wildlife biologist in Maine, addresses winter loss to predators as follows: “In general, all wild animals that are not hibernating require additional calories to maintain body condition and core temperature. Therefore, predators must either survive on fat reserves or eat more. Some prey species could be abundant during winter months, but that depends on recruitment and survival of that species in that year. A predator would always be willing to take easy prey. This strategy allows them to conserve their energy and maintain their reserves. If preventative measures aren’t taken, it could be your hen house that provides a predator with their next easy meal. The spring/early summer is likely the season when predator pressures are greatest on a hen house because that is when predators are feeding themselves as well as their growing offspring.” Make sure your henhouse or coop is secure so as to prevent entry by 4-footed or winged predators. Various methods and techniques can be employed to prevent predator loss. Check with the USDA APHIS Wildlife Services Office in your state for recommended methods.
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Boosting Immunity Through Health By Samantha Zlotorzynski, MA, RDN, Extension Educator, Food, Families & Health Unit and Food Safety & Quality Unit, PennState Extension
You may feel out of routine, stressed, or have low energy levels. One way to help you get motivated and feel your best is taking the time to focus on the foods you are eating. The Immune System The immune system is comprised of cells that work together to provide a defense for foreign microbes such as bacteria, viruses, and parasites. Thus, the immune system plays an important role to limit or prevent infections in the body by attempting to remove harmful substances. For the immune system to fight off those microbes, you want to keep the defense system in the best shape possible. Not only does the immune system protect and fight for the body, but it also helps the body perform. The immune system consists of two systems, innate immunity, and adaptive immunity. Innate immunity is rapid and the first response to an outside invader or pathogen. Adaptive immunity will perform exactly what it sounds like. It adapts to recognize an outside invader or pathogen and will remember that pathogen next time it tries to invade the body again. In addition, the adaptive immune system produces antibodies. Therefore, immunity and health go hand in hand. A healthy immune system equals overall good health. Role of Nutrition The Academy of Nutrition and Dietetics believes that good nutrition is essential to a strong immune system. "No one food or supplement can prevent disease, but you can help support your immune system by including many vitamins and minerals in your overall eating plan on a regular basis". Specific dietary components like mac-
Warren County Connection
ronutrients, micronutrients, and antioxidants have specific roles for an effective immune system throughout life. These dietary components support optimal nutrition and the function of the immune cells by being able to respond and fight off pathogens. Give your body the extra protection it needs by focusing on nutrient rich foods and contributing to healthier lifestyle behaviors. Nutrients that show a positive impact on the immune system to function efficiently includes vitamin A, folic acid, vitamin B6 (pyridoxine), vitamin C, vitamin D, vitamin E, Zinc, and Iron. Deficiency Certain vitamin mineral deficiencies are common throughout a lifespan. Deficiencies or poor food intake can lead to a lack of energy, macronutrients, and micronutrients that are required for a functional immune system. Impairment to the immune system can be an outcome of poor nutritional intake or undernutrition. Research supports that you can restore the immune system and increase resistance to infection by adding the deficient nutrients back into the diet. Antioxidants A substance that protects cells from damage caused by free radicals is known as antioxidants. You might ask, what are free radicals? An example of free radicals is oxidative stress in humans, it will weaken cells and produce substances known as free radicals. Free radicals also play a role in making our bodies susceptible to disease. This is where antioxidants play a crucial role in our eating habits. Since antioxidants present a variety of health outcomes like cancer prevention, improved immune function, and reduced risk of heart disease, most nutrition professionals are going to encourage a high intake of antioxidant foods. Research has provided credible evidence that whole, plant-based foods such as vegetables, fruits, whole grains, legumes, and nuts also known as "immune boosting" foods, enable the body to achieve optimal health. Vitamins A, C, E, selenium, carotenoids, and lycopene as well contribute to the effect of strengthening the immune system. Try to eat a wide assortment of brightlycolored fruits and vegetables (red, orange, yellow) as well as deeply colored (blue, green, and purple) for maximum antioxidant variety, and remember to include whole grains, nuts, and seeds for additional fiber and nutrients. Combining antioxidants with other nutrients and even other antioxidants tend to maximize its effects. Vitamin A - This vitamin plays a role in maintaining vision, enhancing immune response, growth of skin and tissues, (Continued on page 9)
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(Continued from page 1)
and promoting growth and development. This vitamin can be found in carrots, apricots, sweet potatoes, kale, spinach, red bell pepper, and eggs.
mic load (e.g., it is considered calorie-free), consuming stevia does not result in the correlating potential negative effects associated with consuming too many refined sugars (e.g., tooth decay, weight gain, type 2 diabetes, hypertension, etc.). It is important to note that stevia is considered GRAS (generally regarded as safe), a designation given to all additives and supplements in the United States which have not been granted full approval by the FDA (Food and Drug Administration), but have also not been found to result in notable harm. Secondly, since the sweetener, stevia, is derived directly from the natural plant (often by steeping the leaves to extract the sweet glycosides), there are no potential negative effects from consuming artificial sweeteners (e.g., cancer or gastric distress). These two factors (calorie-free and not containing altered chemical makeup) have made stevia the current most popular non-calorie sweetener in the United States.1-2 However, there is another potential effect of stevia, currently being researched, that may be of even greater interest to many people. In some in vitro studies, a direct application of stevia extract was found to reduce the numbers of the Lyme diseasecausing B. burgdorferi spirochetes (bacterial forms) and biofilms (a self-protective structure created by bacteria). Although these findings have not yet been translated to in vivo studies (whole organism), the initial findings are promising that a non-pharmaceutical treatment for Lyme Disease may potentially be developed.3
Vitamin E - An antioxidant, fighting off infectious diseases is one of the many job's vitamin E plays. Vitamin E can be found in sunflower seeds, almonds, and vegetables oils (safflower oil or sunflower oil), and peanut butter. Vitamin C - Interestingly the body does not make vitamin C, so it must come from the foods you eat. This vitamin is essential for wound healing and repairing bones and tissue all over the body. Get this vitamin through oranges, grapefruit, tangerines, papaya, strawberries, kiwi, tomato juice, and fortified ready to eat cereals. Other Nutrients and Sources (micronutrients) Vitamin D - This vitamin plays a role in helping protect against infections caused by pathogens. The active form of vitamin D in the immune system directly kill pathogens and bacteria. Foods high in vitamin D include milk, tuna, salmon, mushrooms, breads, yogurt, and orange juice. Folate - Important for immunity, sufficient intake of this vitamin helps decrease susceptibility to infection. Additionally, folic acid intake shows protection against carcinogenesis in healthy tissues. Folate can be found in spinach, broccoli, beans, lentils, asparagus, avocados, and fortified cereals. Pyridoxine - Also known as vitamin B6, this vitamin is important for antibody production and regulating immune response. This vitamin is found in tuna, turkey, beef, chicken, salmon, bananas, sweet potatoes, and sunflower seeds. Iron - Iron is required by the host to respond to invading pathogens. Our bodies can absorb iron better when paired with a food source high in vitamin C. Get this mineral from foods such as red meat, pork, poultry, beans, seafood, spinach, iron-fortified cereals and breads, and pastas. Zinc - Regular dietary intake of zinc is important since zinc is not stored in the body. Thus, regular intake will help maintain the immune system and cells to function properly. In addition to immunity, zinc aids in wound healing. Good sources of zinc include lean meats, poultry, seafood, milk, whole grain products, beans, and nuts.
Ultimately, stevia may be a good choice for people who are striving to make healthier choices. It is a natural, calorie-free sweetener, that does not contain artificial chemicals. It can even be easily grown in backyard or container gardens, so that the sweet leaves can be used to directly sweeten different drinks or food. It may even be a possible treatment for people suffering from Lyme Disease. Hopefully, further studies will be conducted that will continue to explore the potential benefits of this amazing plant! References 1. Ashwell M. Stevia, nature's zero-calorie sustainable sweetener: A new player in the fight against obesity. Nutrition Today. 2015; 50 (3):129-134. doi:10.1097/NT.0000000000000094 2. Serra-Majem L, Raposo A, Aranceta-Bartrina J, et al. Ibero⁻American Consensus on low- and no-calorie sweeteners: Safety, nutritional aspects and benefits in food and beverages. Nutrients. 2018;10(7):818. Published 2018 Jun 25. doi:10.3390/ nu10070818 3. Theophilus PA, Victoria MJ, Socarras KM, et al. Effectiveness of Stevia rebaudiana whole leaf extract against the various morphological forms of Borrelia burgdorferi in vitro. Eur J Microbiol Immunol (Bp). 2015;5(4):268-280. Published 2015 Nov 12. doi:10.1556/1886.2015.00031
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Preteens Want Independence, but Also Value Family
Warren County Connection
By Mackenzie Johnson, Human Sciences Extension and Outreach, Iowa State University
Preteens are experiencing a lot of change: physical change as their bodies start to develop, emotional change from the stress of all their new experiences and social change as their friends become increasingly important to them. These changes can be difficult to navigate – for both the kids and their parents, says Mackenzie Johnson, a human sciences specialist with Iowa State University Extension and Outreach. “The preteen years can be a challenging time. The kids may not recognize all that is going on, while their parents may not be sure what to say about it,” said Johnson, who specializes in family life issues. With all of these changes, parents might start to feel as if they are losing touch with their child, but research shows that preteens still highly value their relationship with their family, Johnson said. “When toddlers are seeking independence, parents try to offer safe choices and appropriate boundaries, such as ‘do you want the blue cup or the red cup?’ Well, our preteens are seeking independence, too. It looks a little different, but similar principles apply,” Johnson said. Johnson offers these suggestions. Listen. Preteens appreciate when parents show empathy for the experiences they are having. Let them know you are interested in what is going on in their life. When challenges arise, preteens are ready to be a part of the problem-solving process. Encourage preteens to make healthy choices, while allowing them to make their own decisions.
Plan to have some positive time together each week. Many preteens are involved in several activities and parents may feel as if they spend much of their time just driving their kids around. Make the most of those little moments together, but also try to find some time when you can give each other your undivided attention. When you and your preteen have a conflict, be sure to be clear about your expectations: “I expect that you keep your room clean.” Then allow your child to have some input on the issue and on how he or she will meet the expectation: “Every night before bed I will pick up my room.” Finally -- and this may be the hard one -- check your communication style. A lot of sarcasm, name-calling or yelling can be harmful to your relationship with your preteen. Ultimately, our goal is to have more communication with our preteens as they gain more independence, and we have to be willing to check ourselves and make sure that we are modeling the kind of communication skills we want them to use.
You can find more information about preteen development on the Science of Parenting website. The human sciences specialists with ISU Extension and Outreach's Science of Parenting focus on giving parents trustworthy information so that they can make informed decisions for their families. Learn more at Scienceofparenting.org.
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 Warren County Connection
Song Sparrow
Habitat Song Sparrows are found in an enormous variety of open habitats, including tidal marshes, arctic grasslands, desert scrub, pinyon pine forests, aspen parklands, prairie shelterbelts, Pacific rain forest, chaparral, agricultural fields, overgrown pastures, freshwater marsh and lake edges, forest edges, and suburbs. You may also find Song Sparrows in deciduous or mixed woodlands. Food Song Sparrows eat many insects and other invertebrates in the summer, as well as seeds and fruits all year round. Prey include weevils, leaf beetles, ground beetles, caterpillars, dragonflies, grasshoppers, midges, craneflies, spiders, snails, and earthworms. Plant foods include buckwheat, ragweed, clover, sunflower, wheat, rice, blackberries, blueberries, strawberries, raspberries, mulberries, and wild cherries. Food types vary greatly depending on what’s common across the Song Sparrow’s extensive range. In British Columbia, Song Sparrows have even been observed picking at the droppings of Glaucous-winged Gulls.
Nesting Nest Placement - Song Sparrow pairs search for nest sites together. Nest sites are usually hidden in grasses or weeds, sometimes placed on the ground and occasionally as high as 15 feet; often near water. Not afraid of human habitation, Song Sparrows may nest close to houses, in flower beds. Nest Description The female builds the nest, working mainly during the morning. It’s a simple, sturdy cup made of loose grasses,
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weeds, and bark on the outsides, then lined more tidily with grasses, rootlets, and animal hair. Construction takes about 4 days. The finished nest is 4-8 inches across (2-2.5 inches for the inside of the cup), and 2.5-4 inches deep. Behavior Song Sparrows walk or hop on the ground and flit or hop through branches, grass, and weeds. Song Sparrows stay low and forage secretively, but males come to exposed perches, including limbs of small trees, to sing. Courting birds fly together, fluttering their wings, with tails cocked up and legs dangling. Song Sparrows are primarily monogamous, but up to 20 percent of all Song Sparrows sire young with multiple mates each breeding season. In fall, juvenile Song Sparrows may band together in loose flocks around berry trees or water sources. Flight is direct and low on broad, rounded wings. Often flies only short distances between perches or to cover, characteristically pumping the tail downward as it flies. Conservation Song Sparrows are widespread and common across most of the continent, but populations declined by over 30% between 1966 and 2014, according to the North American Breeding Bird Survey. Partners in Flight estimates a global breeding population of 130 million with 88% spending some part of the year in the U.S., 42% in Canada, and 6% in Mexico. The species rates an 8 out of 20 on the Continental Concern Score. These birds have vanished from two islands off Southern California, the result of more frequent fires and introduced hares altering the sparrows’ habitat. Wetland losses in the San Francisco Bay area have meant declining populations of a saltmarsh race of the Song Sparrow in that area. Source: The Cornell Lab of Ornithology
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