Warren County Connection A Publication of Cornell Cooperative Extension of Warren County
August 2021
Lawn Alternatives By Maureen Karl, Master Gardener, Allegheny County, PennState Extension
In this issue:
Your lawn—should you tend it or trade it? This article suggests various plants that might take the place of lawn along with their characteristics and benefits. There is no question that a lawn can be an important component of a residential landscape. A lush green vista both rests the eye and conjures relaxation. The expectation that a sweeping swath of lawn is essential to a beautiful yard is changing, however. Evolving lifestyles and growing awareness of the environmental impacts of water consumption, herbicide and pesticide use, fertilizer runoff, and the time and expense of lawn upkeep have more homeowners seeking alternatives. Carefully considering the amount of lawn that you actually need and use invites more natural choices that do not require sacrificing beauty or serenity.
Grass is still an obvious choice for children's play, pet exercise and foot traffic areas, but many plants other than traditional turfgrasses allow mowing and feel good to walk on. White clover (Trifolium repens), once a common component of grass seed mixes, is making a come-back. Like black medic (Medicago lupulina) and birdsfoot trefoil (Lotus corniculatus), it acts as a built-in fertilizer by fixing atmospheric nitrogen, enhancing and
The How and Why of Plant Color
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Shining a Light on Why 5 Potatoes Turn Green
extending a lawn's green color. Instead of battling these and other 'weeds' such as thyme-leaf speedwell (Veronica serpyllifolia), bugleweed (Ajuga reptans), creeping thyme (Thymus serpyllum), ground ivy (Glechoma hederacea), cinquefoil (Potentilla spp.) and deer-resistant common blue violet (Viola soraria) that determinedly work their way into the best lawns, why not accept and mow them? The collateral benefits of tolerating a less-than-perfect turf carpet include attracting pollinators, reducing the need for fertilizers and herbicides, and pleasing fragrance. Where recreational activity is not a priority, sedges and no-mow grasses are alternatives that mimic the uniform green of a lawn. No-mow grass varieties are fine fescue blends that once established require little supplemental water or fertilizer. Uncut fescue lawns generally grow 12 to 15 inches and fall over in undulating wave-like mounds about 6 inches (Continued on page 3)
Tips for Gardening in Extreme Heat
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Separation Anxiety in Pets: Your Questions Answered
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Financial Security in Life: Finding Money to Save
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Let’s Pause: The Post- 9 Pandemic World and the Fear of Missing Out How Gut Bacteria Are Linked to Mental Health
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Recipe - Salsa Fresca
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CCE Golf Tournament
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Special points of interest: •
Calendar of Events
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12th Annual CCE Golf Tournament & Silent Auction
Warren County Connection
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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 Sharon Bellamy, Finance Manager Amy Sabattis, Public Relations/Publications Manager Michele Baker, Administrative Assistant Chris Dittus, Administrative Assistant Samantha Sprague, Maintenance & Farm to School Assistant
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
Warren County Connection
CALENDAR Please visit our website for more events www.cce.cornell.edu/warren 8/5 & 8/19/2021 9:30 AM - 11:00 AM - Intergenerational Hikes - Come and join us as we hike our way to better health, while also having the opportunity to get to meet some new people! During the summer of 2021, CCE Warren will be hosting the final 2 of a series of 5 short intergenerational hikes on terrain that is easily travelled by people of all ages and ability levels. Everyone’s welcome! To register, or for more information contact MB at mem467@cornell.edu or at 518-6233291. Hike location TBA. Weather permitted. 8/7/2021 9:00 AM - 1:00 PM Warren County Youth Fair - Youth exhibits, talent show and games. Location Cornell Cooperative Extension, 377 Schroon River Road, Warrensburg, NY 12885 8/28/2021 10:00 AM - 3:30 PM - 12th Annual Cornell Cooperative Extension Golf Tournament and Silent Auction - All proceeds from this event will be used to help financially support Cornell Cooperative Extension’s educational programs. Sign up early and save. Prepay by August 2nd and the cost is only $95.00 per person. Cost per person on the day of the event is $100.00. Fee includes: green fees, cart, barbecue, goodie bag, awards and prizes. For more information regarding this event or to become a sponsor go to our webpage http://warren.cce.cornell.edu/. Pre-registration for tournament and barbecue is required by contacting Amy Sabattis at 518-623-3291. Cronin’s Golf Resort, 515 Golf Course Road, Warrensburg, NY 12885
Extension Service Committee Chair - Sylvia Smith Daniel Bruno Ben Driscoll 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.
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high. Mowing two to four times a year is sufficient to maintain a 4-inch height. Local blends developed from the original Prairie Nursery, Wisconsin "No-Mow" grass are now available under various names for specific sun, shade, and soil conditions. Pennsylvania sedge (Carex pensylvanica) has grassy leaves, suppresses weeds and is drought tolerant. It forms soft, 10 -inch-tall clumps in creeping colonies. Seersucker sedge (Carex plantaginea) sports leaves of similar bright color that are puckered and wavy. Spreading sedge (Carex laxiculmis) has foliage of a silvery blue color. Sedges prefer shade, so sun and heat tolerant liriope is a better choice for sunny areas. Liriope spicata has a running habit and fills in quickly with violet summer flower spikes that complement its grass-green leaves. Liriope muscari has a less aggressive clumping habit. A single early-spring mowing at the highest setting removes yearly dead foliage from sedges and liriope. More traditional groundcovers and sedums such as recently introduced Sedum takesimense 'Atlantis', 2019's Chelsea Flower Show plant of the year, are versatile choices that never need mowing. A meadow garden may be the perfect alternative for an open, sunny lawn area. The key to success is carefully selecting an appropriate mix of grasses and perennial wildflowers native to Pennsylvania. Perennial meadows usually require two or three years to establish properly. Though not as tidy in appearance as a lawn, meadows can be stunningly beautiful. They teem with life, attracting threatened pollinators and providing critical habitat, food and refuge for countless other species of wildlife.
One of the easiest and lowest maintenance ways to reduce lawn acreage is by converting more of your lawn space to shrub and tree beds. In addition to providing visual privacy, trees and large bushes clean and cool the air, provide oxygen and combat water pollution and erosion. Shorter woody groundcovers are perfect for steep hillsides. Interesting and underused native examples include fragrant sumac (Rhus aromatica 'Gro-Low') and yellowroot (Xanthorhiza simplicissima). While there is no solution for a managed landscape that is entirely maintenance or expense free, informed choices that require less time, labor and resources will continue accruing savings and benefits in countless ways.
The How and Why of Plant Color Dr. Leonard Perry, Horticulture Professor, University of Vermont
While some now grow flowers for pollinators, the main reason most of us grow flowers is for their colors of blooms and sometimes leaves. What imparts color to leaves, flowers and fruits, and why these are in various colors, may seem simple on the surface but really is more complex.
The color that you see in flowers is actually the result of reflected light from various chemical compounds called “plant pigments.” Before humans were interested in these for the aesthetics they impart—flower, leaf, and fruit colors—they used pigments for dyes such as indigo, and herbal medicines. There is still some use of these for dyes in crafts and natural art, but also in dietary supplements. Pigments more recently are being studied for their antioxidant health-promoting properties. Some may inhibit bad cholesterol, prevent blood from clotting, and help to prevent cancer in cells. The real role of color in plants, flowers in particular, is not for humans but for their ecological roles. Plant colors serve to attract insects, birds, and animals for both pollination and seed dispersal. Often what they see in colors is different from what we see. Forget-me-nots (Myosotis) or other members of the Borage family, as well as some other flowers such as larkspur (Delphinium), change color between pink and blue. This usually indicates to insects that a flower has aged and is past pollination, so move on. There are three main groups of plant pigments. “Anthocyanins” are a group of flavonoid chemicals (phenolic compounds) that are responsible for many colors, from orange and red to violet and blue. Scientists have identified over 300 different anthocyanins which occur in nature. Colorless (to us) flavonoid pigments, and their fla(Continued on page 4)
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vonol versions, absorb ultraviolet light so they are readily seen by insects—a pollinator cue of some flowers. Anthocyanins are composed of anthocyanidin chemicals to which sugars are attached. These chemicals may sound familiar, as they’re named after flowers in which they’re found. Delphinidin imparts the blue color to delphinium, as well as to violas and grapes producing Cabernet Sauvignon wine. Malvidin imparts blue to the flowers of some primroses, is the main pigment in red wines, is found in perennial geraniums and petunias, and of course is in mallows (Malva). Pelargonidin is of course in the red annual geranium (Pelargonium), as well as in many red fruits from strawberries to raspberries and cranberries. Purplish-red colors in peonies are from peonidin. Dark red or purple in grapes, Saskatoon berries, Indigo rose tomato, and of course petunia is from petunidin. It is these anthocyanidin pigments that biotechnologists are studying to change flower colors. For instance, they've taken the scarlet pelargonidin-producing gene from corn and placed it into petunias to give this flower a novel orange color. The gene for delphinidin has been placed into carnations to make some blue. Other factors within the cell, such as the acidity (pH) and even cell shape, are making the genetic production of blue mums and roses a bit more challenging.
Roses are red, and some potatoes blue, due to anthocyanins. Fruits with the highest levels of anthocyanins include black currants, black raspberries, blackberries, cherry, elderberry, some red grapes, and wild lowbush blueberries. Red cabbage and eggplant also are high in anthocyanin. Many of the new brightly-colored sweet peppers owe their colors to anthocyanins. While plant colors often attract animals and insects, in some plants anthocyanin pigments may deter herbivores (planteating animals). A second group of plant pigments, the “carotenoids”, are terpenoid chemicals. They are responsible for yellows, oranges in carrots (a good way to remember carotenoid), and reds in tomatoes. The specific carotenoid in most red tomatoes is lycopene, named from the scientific species name. Carotenoids absorb wavelengths of light that chloroplasts (those parts of plant cells where photosynthesis occurs) can’t. They also may protect plants from damage caused by both ultraviolet and visible light— think sunscreen. The two main groups of carotenoids are the “xanthophylls” and the “carotenes”. The latter are what make cantaloupes and carrots orange.
Warren County Connection
The term xanthophylls comes from the Greek words for yellow (xanthos) and leaf (phyllon), and are the main yellow pigments found in leaves. They are present during the season but masked by the green chlorophyll, except in plants that may be stressed or with yellow leaves normally. A third group of plant pigments are the “betalains”, composed of those that appear reddish to violet, and those that appear yellow to orange. This group is much less commonly found in plants than the first two groups of pigments, primarily found in the group of plants-- Caryophyllales-- containing dianthus, cacti, and beets (hence the pigment name) where it replaces anthocyanin. Many flowers may not change color on an individual plant but may change color, even if slightly, among locations or various conditions. Temperature affects color, hence, there are often more vivid colors in cool northern gardens than hot summer ones. Plant stress, such as from drought, insect attack, or plant nutrition (too much or little) also can cause different levels of pigments in flowers, and as a result, different colors. If a plant doesn’t appear to have the color leaves or flowers that it should, consider these factors. (Continued from page 8)
vices. Check for free or low-cost educational programs at your local library, community colleges, schools, local agencies, or our office. Pay Yourself First Pay yourself first is a simple concept that paves the way for your accumulation of wealth. It simply means that each time you receive money from a regular source of income, such as your paycheck, or from an occasional income source, such as a tax refund, you save part of it. Over time, the money saved will grow due to compound interest and will be available for emergencies or for your family's goals. You Can Do It! Changing habits is never easy, but the reward will be a growing nest egg and less stress if a financial emergency arises. As with most things in life, "it's the little things that mean a lot." Taking that first important step can help you begin your journey to a financially secure future. Source: Penn State Extension
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Shining a Light on Why Potatoes Turn Green By Rosie Lerner, Consumer Horticulture Specialist, Purdue University Whether store-bought or homegrown, potatoes will turn green when they are exposed to light. Most folks know that they shouldn’t eat potatoes that have turned green, or should at least cut away the affected portion. But it’s not actually the green color that is the problem.
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Potato tubers turn green when exposed to light.
The green color comes from the pigment chlorophyll, produced as a response to light. The potato tuber that we eat is actually a modified stem structure that grows underground. The “eyes” of the potato tuber are buds, which will sprout into shoots.
Potatoes will turn green when growing too close to the soil surface as well as when stored under even low-light conditions. Mulching potato plants in the garden and storing harvested potatoes in complete darkness will prevent them from greening. Chlorophyll is not toxic. However, another response of the potato tuber to light exposure is increased production of a colorless alkaloid called solanine. The amount of solanine increases with the length of exposure and the intensity of light. Consuming a large quantity of solanine can cause illness or even death in extreme cases. However, most people are not likely to eat enough of the affected tissue to cause illness because of solanine’s bitter taste. The highest concentration of solanine is in the skin of the potato; removing the green portion will also remove most of the toxin. Sprouts of the eyes are also high in solanine and should be removed before cooking. The next time you see a green potato, be thankful for that color change because it is warning you of the presence of toxic solanine.
Tips for Gardening in Extreme Heat
Potato tubers buds sprout into shoots.
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Keep hydrated. Carry a water bottle – and use it! You need water as much as your plants do. If you plan to work in the garden, do it in the morning before the hottest part of the day. Wear a hat and lather on the sunscreen when outside. Water in the morning to give plants time to take up moisture before the worst heat. Water plants deeply, at least to 6 inches down. Plants are the best indicator of when they need water – they wilt. Watch your plants. If they begin to droop, it’s time to get out the hose. Or, dig down in the soil 1 to 2 inches next to the plant to see if it needs moisture. Plants in sandy soil will need to be watered more often than those in clay soil, which retains water much more than sandy soil. If you are watering by hand, water close to the soil under the plant. Hanging baskets and containers will need to be watered more frequently than those in the ground. Be sure to check them often. Stick your finger in the soil to see when it needs water. If they are small, pick them up. If they are light, water. Consider moving potted plants into a shadier spot during the heat wave. Mulch around your plants; it slows down evaporation. You can use straw, compost or decomposed steer manure. Use shade cloth, available at garden centers, to shelter particularly precious plants. Rig up some sort of frame and spread the cloth over. Try not to lay it directly on the plants so they have air circulation. The temperature under the shade cloth can be 10 degrees lower. Or, use shade cloth over cold frames, cloches and greenhouses. Don’t do anything that will stress a plant, like transplanting, pruning or fertilizing.
If you’re growing seedlings, move them to a shadier spot. Tips for the future: • Grow drought-tolerant plants and group them together. • Use drip systems and soaker hoses for the most efficient watering. They get the water right to the plant’s roots and avoids excess evaporation. • Keep the garden well weeded; weeds compete with desired plants for water and nutrients. • Amend soil with organic material. Well-amended soil holds water better. Source: The Oregon State University Extension Service
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Warren County Connection
Separation Anxiety in Pets: Your Questions Answered By Crystal Munguia, College of Veterinary Medicine, University of Illinois at Urbanan-Champaign
calization; destructive behavior, such as chewing and biting; inappropriate elimination; pacing; frantic attempts to escape; self-destructive behavior; salivation; vomiting; lack of appetite for no medical reason; and exuberant greeting when their owner returns. While the criteria for cat diagnosis has not been clearly defined, some behaviors seen in cats with separation anxiety include: inappropriate urination or defecation (often on personal items like clothing or the bed); excessive vocalization, such as loud, persistent meowing; eating too fast or not at all; vomiting; excessive grooming; destructiveness, such as shredding curtains or furniture with claws or knocking over objects; and exuberant greeting when their owner returns. Why do pets get anxious when we leave? “Separation anxiety is particularly common among animals that have been rehomed multiple times,” notes Dr. Agapis. “However, it can develop in any pet, no matter their background. One study reported that 80 percent of dogs have elevated stress hormones when left alone. Any disruption in routine may trigger anxiety in your pet; examples include the loss of a companion, a geographical move, a change in the owner’s schedule, or even a hospitalization.”
Change is hard; be patient Among the innumerable consequences of the nation sheltering in place during the pandemic, perhaps one of the nicest was the surge in pet adoptions. But, as firsttime pet owners returned to their daily routine of work or school after an extended time at home with their animal, some discovered that the change in routine led to signs of separation anxiety in their pets.
How do I know that my pet’s problem is due to separation anxiety? Dr. Agapis stresses the importance of distinguishing between separation anxiety and other behavioral problems. Many other conditions, such as barrier frustration, storm phobias, lack of mental stimulation, destructive behaviors when a puppy is teething (around 6 to 8 months of age), exploratory behavior, and underlying medical problems, could be the cause of the behavior.
Dr. Loukia Agapis teaches shelter medicine and serves as coordinator of international programs at the University of Illinois College of Veterinary Medicine. She recently answered questions new pet owners might have about separation anxiety, now that their pet is more frequently left alone.
“For example, your kitty may not be using the litter box all the time due to a bladder problem—or because the litter box is not clean,” she says. To rule out medical causes, owners should consult their veterinarian about the pet’s symptoms.
In a nutshell, she advises pet owners to make leaving fun, provide an enriched environment, keep reunions lowkey, train pets to be more independent, and seek therapeutic medication if needed. Her biggest recommendation for transitioning to an everyday work and school routine: Be patient.
Many dogs with separation anxiety also have noise or thunderstorm phobia, which may complicate the diagnosis and treatment. According to Dr. Agapis, separation anxiety is a distress behavior that happens every time the dog is alone; the dog will not display these behaviors in the owner’s presence. Noise and storm phobias, on the other hand, arise in response to those triggers.
What behaviors indicate a diagnosis of separation anxiety? According to Dr. Agapis, signs of separation anxiety differ between cats and dogs. The behaviors seen in dogs include: following their owner; pre-departure anxiety; vo-
If I adopted an older pet, are they less prone to separation anxiety? (Continued on page 7)
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“In dogs, the onset of separation anxiety most commonly appears before 2 years of age. Occurrence is less frequent as dogs get older,” says Dr. Agapis, “until they reach their senior years, when age-related changes may make them feel more vulnerable.”
How do I behave towards my pet if I come home to a mess? According to Dr. Agapis, owners should never punish their pet for bad behavior that occurred while the owner was away.
Don’t despair if your adoptee shows signs of separation anxiety, however! Dr. Agapis says, “There are steps we can take. The prognosis for resolution is good if onset is recent and owners are willing to work with their pet.”
My pet is okay with me running to the store for 30 minutes. Does that mean my pet will not have separation anxiety when I leave the house for 8 hours? “Most dogs with separation anxiety display those behaviors within minutes of being left alone,” says Dr. Agapis. “However, doggy day care, boarding at veterinary clinic, or accompanying the owner to work should be considered as an alternative to routinely leaving a dog home alone for an extended time. In Sweden, it is actually illegal to leave your dog home alone for over 6 hours.
Should I leave my pet in a crate or kennel while I am gone? “Just like we don’t want to be confined to a closet or bathroom for several hours, neither do our pets,” Dr. Agapis says. “We may allow them to be in a restricted area. Choose an easily cleaned room, such as a kitchen. I recommend leaving the pet’s crate open, with a soft bed and a toy inside, to provide a comfortable resting place during the day.” Is it possible to prevent damage to my home without kenneling my pet? “Yes! It helps if pet owners create an enrichment-filled environment that appeals to the five senses,” advises Dr. Agapis. “For example, consider putting on video or audio streaming designed to relax and entertain dogs. Give your pet a great view of the outdoors so they can watch birds and squirrels going by. Get a variety of fooddispensing toys, taste-enhanced toys, and puzzle toys and give the pet access to the toy only when you are out. The toy should be picked up immediately upon your return. Rotate which toy you offer to keep the pet’s interest up. You can also add novel scents, such as vanilla or other animal scents to the toys. Lastly, feed your pet their morning meal right as you are leaving.” What should be done before departures? “At one time, owners were advised to desensitize their pet to cues that the owner was about to leave, either by not following the same patterns before leaving or by avoiding the pet when departing,” says Dr. Agapis. “Often, however, pets quickly learn our new departure cues.” Dr. Agapis has little confidence in the strategy of gradually increasing the length of time the owner is away. “This is very time-consuming and, once again, the intervention often fails,” she says. “To me the best advice is to provide exercise to your pet in the morning and withhold breakfast until you depart. Pet owners should also act happy as they are leaving. Do not communicate your sadness or worry to your pet.”
“Cats demonstrate separation anxiety primarily when their owners are away for a few days, not during the typical workday. During extended absences, cats may benefit from a professional pet sitter stopping by twice daily for play sessions or even for overnight stays.”
My pet was fine when I left for work, but when I came back, she did not want to be away from me. Should I discourage this behavior? “What pet owners do when they are home is key. That is the time we can teach our pets to be more independent,” advises Dr. Agapis “You do not want to feed into your pet’s problem. Ignore demanding, attention-seeking behavior and reward calm, independent behavior. Provide plenty of exercise and off-leash time for dogs. An additional step is to get your pet off your bed at night and, instead, have them sleep in a bed next to yours.” When should I consider drug therapy for dogs? Cats? “Separation anxiety is a reason people relinquish dogs to an animal shelter. I would encourage owners who have exhausted other approaches to speak with a veterinarian or veterinary behaviorist about possible medications for your pet to aid your efforts to relieve this common problem. Medication may only be needed for a temporary period to get over a hump.”
Are there alternatives to drug therapy? “Synthetic pheromones may help. Acupuncture may be a useful alternative as well, but more research is needed in this area,” says Dr. Agapis.
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Financial Security in Life: Finding Money to Save
you need. Try not to shop when you or family members are tired or hungry. Go on Fewer Shopping Trips Reduce the number of times you visit stores. Spending less time shopping reduces the chance that you will buy something you don't really need. Making fewer shopping trips will also save you both time and transportation expenses.
This article explains how to get started saving, practice good spending habits, and develop strategies that can help you save money. Why Save? Families save money for their future goals and to have an emergency cushion available for unplanned expenses.
As a family, you must determine your savings goals. These goals will be based on the values of family members. For some families, it's important to save for retirement, education expenses, or a vacation. For other families, having a home, giving to charity, or making a major purchase are important goals. Goals are different for different families. Learning to save money is the first step in reaching family goals. Getting Started Sacrifices are hard to make but necessary to achieve your savings goals. Examine your spending habits. Discuss as a family which expenses are necessary for your lifestyle. Can you reduce or eliminate any spending categories? A shared approach to these decisions fosters respect and keeps communication open within the family. Establish a "dollar watch" campaign. Food, utilities, household supplies, telephone calls, recreation, entertainment, clothing, and transportation could be put on the "dollar watch." Have family members make a list of ways to economize. Try to adopt a few of each family member's suggestions. Cooperation is more likely when everyone contributes to the process. Practice Good Spending Habits Use a Shopping List Keep a household shopping list and write down items as they need to be replaced or purchased. Try to buy only the items on your list. This way you will only buy what
Buy Generic or Store Brands Store brands, which are usually less expensive than brand-name products, are great for basic staples such as sugar, flour, salt, vinegar, and household supplies such as bleach and ammonia. Many store brands are produced by major manufacturers with ingredients similar to those used in well-known brand-name products. Avoid Waste Monitor your use of food, household appliances, transportation, and energy to reduce waste. Check and clean filters, run appliances with full loads, lower thermostats, turn off lights, store foods properly, and eat leftovers. Get Information Many sources of information can help you make better buying choices. A public library has books and magazines you can use to research products you may want to buy. Contact our office for free consumer information. In addition, many Internet sites provide good information about finances, lowering expenses, and increasing financial skills. Do It Yourself Increase what you do or make at home. Buy fewer convenience items. Prepackaged foods and services are more costly because you are paying someone else for the preparation and for extra packaging. Convenience in small packages is the most expensive, so avoid buying individual servings of food products. Clean Up Your Act Generic or store-brand vinegar, baking soda, salt, bleach, and ammonia can be used for many cleaning tasks--and they cost much less than brand-name cleaning products. Many specialized cleaning products contain unnecessary perfumes and are expensively packaged. Find It for Free Find free recreation and entertainment at local parks, playgrounds, and community concerts. Look for community health services for free vaccinations or medical ser (Continued on page 4)
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Warren County Connection
Let’s Pause: The Post-Pandemic World and the Fear of Missing Out By: Mary Brimmer, MSW Intern, Cornell Cooperative Extension Warren County
With restrictions eased and cases lowered just in time for the summer season, our jam-packed calendars full of outings and celebrations come as no surprise. The “year to be forgotten” left us with ants in our pants, eager to get back out into the world to try new things and rejoice in the familiar festivities we had to go without. Throughout the pandemic came a heavy push for productivity and positivity, a bombardment of messages telling us to make the most of our downtime and to look forward to the return of normalcy. We were encouraged to delve into our to-do lists, the projects and dreams we always put on the back burner and to invest in ourselves, our diets and fitness regiments to come out on the other side shiny and new. Now, with opportunities at every corner, there’s a pressure to present an improved version of selves whenever possible and to cease every opportunity posed to us. While we can approach our reopened world with newfound appreciation and openness, saying yes too often and overbooking ourselves can lead to burnout and may even cause us to feel disengaged in the moments we’re hoping to cherish. Through the use of mindfulness, we may be better prepared to navigate the newness and uncertainty of our post-pandemic world. As defined by the organization Mindful Communications, “Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. Mindfulness is a quality that every human being already possesses, it’s not something you have to conjure up, you just have to learn how to access it” (2021). Accessed through a simple pause; a sitting, standing or lying down position; or through a meditative or movement-based activity, mind-
fulness allows us to develop an awareness of the sensations and emotions in our bodies. It enables us to be observers of our thoughts and the activities in our surroundings. In mindfulness, the only requirement is to notice without judgement or action. This gentle form of awareness can also help us become attuned to others within our presence. In taking a step back, we can distance ourselves from the mental chatter and to-do lists to notice our physical and emotional needs, establish boundaries and make informed decisions about what we would like to engage in and to what extent. The next time you’re tempted to overload, try to remember: To take a deep breath along with some time and space to simply exist. Growth is not linear and you need not have it all figured out. You are ever-evolving. It is okay to pause and to take space to reflect on all you have been through and all you are feeling. Setting boundaries is a crucial component to our personal wellness as well as other’s. Sometimes the most productive form of self-care is doing nothing at all. The simplest of plans can make the best of memories. The ability to be truly present in a moment comes with prioritizing our health, our well-being and our time.
For more information on mindfulness and additional mindful activities, please visit: https://www.mindful.org/ what-is-mindfulness/
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. For more information on this program, please contact Roxanne Westcott at rmw38@cornell.edu or (518) 668-4881.
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How Gut Bacteria Are Linked to Mental Health
Scientists have been studying how the human body functions for millennia, yet there are still countless workings that we still do not fully understand. Just in the past decade, health researchers have discovered an interesting connection — one that affects tens of millions of Americans. It turns out the bacteria that naturally occur in everyone’s digestive tract play an important role in our mental health. The latest evidence on the topic is reported in a systematic review published this month in the journal Clinical Psychology Review. The review includes 26 studies that evaluate the gut microbes in people with symptoms of anxiety and depression, and compare them to the gut microbes of healthy participants. The review found clear evidence that people experiencing anxiety and depression are more likely to have species of bacteria in their digestive tracts that promote inflammation. In addition, people with anxiety and depression had fewer microbes that produce short-chain fatty acids, which are believed to regulate the central nervous system. What’s going on here? Scientists still don’t understand the exact mechanisms at work. But there are clues that some bacteria in the digestive tract stimulate the vagus nerve, which controls mood, immune response, digestion, and heart rate. And they believe other bacteria secrete molecules that travel through the bloodstream to reach the brain. There are indirect links as well, researchers believe. Some evidence suggests that inflammation is a key factor in mental health disorders and that certain combinations of gut microbes promote inflammation. Some research also shows that byproducts secreted by gut microbes trigger the release of the neurotransmitter serotonin (known to help stabilize mood), which escapes the gut and travels throughout the body.
What scientists do know is that connections abound. For example, schizophrenia patients treated with an antibiotic known to kill specific bacteria in the gut had fewer psychotic symptoms after taking the drug. In another study, scientists transferred gut microbes from human participants experiencing depression to healthy rats and then found the rats began experiencing significant symptoms of depression themselves. What to do with all of this information? There isn’t enough data yet to suggest a specific treatment related to the gut microbiome for mental health. But there is a systematic review indicating that people who eat diets high in fruit, vegetables, fish, and whole grains reduce their risk for depression. Although this review doesn’t examine the microbiome specifically, it is clear that what we eat affects the microorganisms in our digestive systems. For now, the take-home message is that eating a healthy, well-balanced diet not only improves your physical health but likely boosts your mental health as well. Visit Cornell University’s Bronfenbrenner Center for Translational Research’s website for more information on our work solving human problems.
Salsa Fresca Any type of salsa is delicious, but there is something incredible about salsa made from fresh ingredients, and not cooked or processed in any way. This salsa fresca recipe is even better when it sits for at least an hour before it is eaten, allowing the flavors to meld together. Ingredients: • 3 cups chopped tomatoes • 1/2 cup chopped green bell pepper • 1 cup onion, diced • 2 tablespoons lime juice • 4 teaspoons chopped fresh jalapeno pepper (including seeds) - optional • 1/2 teaspoon ground cumin • 1/2 teaspoon kosher salt • 1/2 teaspoon ground black pepper • 1/2 teaspoon garlic powder (or garlic granules) Directions: Chop all of the vegetables into small pieces, and place in a large bowl. Add lime juice and seasonings, and stir. It’s ready to eat! Nutritional Information: Serving size:1 Tablespoon| Servings per recipe: around 20 | Per Serving: 11.3 kCal,0.1 g fat, 0 g saturated fat, 0 g trans fat. | 30.1 mg sodium | 2.6 g carbohydrates, 0.6 g fiber, 1.3 g sugar | 0.4 g protein
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12th Annual Cornell Cooperative Extension Golf Tournament & Silent Auction Saturday, August 28th Monies raised through this event will be used to help support our organization’s educational programs.
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