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

March 2021

Landscaping Site Assessment By Sue Gwise, Consumer Horticulture Educator & Master Gardener Coordinator, Jefferson County As we look ahead to the remaining winter coupled with COVID restrictions, it’s a good time to do some planning-especially if a landscape project is in your future. There are many things to think about before you do any type of landscaping. We all get caught up in that spring furor... the garden centers are filled with plants, it’s a beautiful weekend and everyone seems to have a landscaping mission. It’s tempting to purchase plant materials and plan for them later. Planting in haste can lead to problems in the future. Many people think, ‘If I plant it, it will grow’. This is not always the case. The planning you do before planting is the single most important thing you can do to ensure a successful outcome.

In this issue: An Introduction to Rain Gardens

Easter Lilies

Bunny Honey: Using Rabbit Manure as a Fertilizer

Toothbrushing for Dogs 7 and Cats

portant. Don’t choose highmaintenance plants if you’re not willing to do the work. Those apple trees at your aunt’s house may produce an abundant crop, but they also require attention in the form of pruning. Before you purchase, make sure to ask about the maintenance requirements of your selections.

Now that you have answered the personal questions, it’s time to take a look at the planting site and make 1. Why are you planting? There are some assessments: hundreds of reasons for planting. Perhaps you want some shade, 1. Check out the soil. Do a pH test or a windbreak. Maybe you want CCE of Warren County will do the to block a view, or stabilize the first two tests for free after that soil. Some people plant for a harit will cost a dollar per test. Also, vest of fruit or nuts, others want what is the soil texture-loamy, flowers or color. Whatever the sandy, or clayey? Remember that reason, you need to identify it. soil can be different from one Then you can match plants to area to another. Areas near your needs. roads or sidewalks may be high 2. How much maintenance are you in salt. Whatever the soil type, willing to do? This is very im(Continued on page 6)

What We Know About Exercise for Older Adults

Bonding with Board Games

Warren County Nonprofit Spotlight - Alzheimer’s Disease Caregiver Support Initiative

March into Good Health

First of all, ask yourself some questions:

Special points of interest: •

Calendar of Events

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 Jessica Holmes, Master Gardener Coordinator Sharon Bellamy, Finance Manager Amy Sabattis, Public Relations/Publications Manager Michele Baker, Administrative Assistant Chris Dittus, Administrative Assistant Samantha Sprague, Maintenance

Board of Directors Laura Conway - President Peter Benoit - Vice President Vacant - Secretary William Hamelin - Treasurer Aimee Azaert Daniel Bruno Lisa Earl Ed Griesmer Jim Kneeshaw David Little David Strainer Michael White

Extension Service Committee Chair - Sylvia Smith Daniel Bruno Ben Driscoll Andrea Hogan Brad Magowan

Warren County Connection

CALENDAR Please visit our website for more events www.cce.cornell.edu/warren 3/2, 3/9, 3/16, 3/23, 3/30/2021 - 10:00 AM - 12:00 PM Community Parenting Program - This 5-week series will focus on replacing ineffective or hurtful parenting styles with effective, child-friendly skills and will teach five basic parenting skills that highlight key parenting issues. The skills are applicable for parents with children of every age. Pre-register by contacting Roxanne Westcott, rmw38@cornell.edu. Online Training Via Zoom CCE Warren County 3/3/2021 - 12:00 PM - 1:00 PM Baked Mozzarella Stick Cooking Party - Join MB, from the comfort of your own home, as she makes baked mozzarella sticks, using a simple, easy recipe. To register for this event, and for a copy of the recipe (if you would like to make it along with MB), please contact her at mem467@cornell.edu or at 518-623-3291. Online Training Via Zoom CCE Warren County 3/7/2021 - 1:00 PM - 4:00 PM 4-H Basic Air Pistol - Participants must be 10 years of age and have completed 4-H Basic Air Rifle. Enrollment in 4-H is required and can be updated for those who have not registered. There will be a limit of 8 students total and half of the students will be from 1-2:30pm and half will be at 2:30 to keep density down. Fee is $5 or $15 if we need to update your 4-H enrollment (includes $10 4-H membership until September 30, 2021). All 4-H programs are subject to cancellation or postponement due to Covid-19 restrictions. To register email or call Michele Baker at mlb222@cornell.edu or 518-668-4881. Dunham’s Bay Fish & Game Club, 2080 Ridge Road, Queensbury, NY 12804 3/11/2021 - 11:00 AM - 12:00 PM Fostering Healthy Sleeping Habits - Maintaining healthy sleeping habits is extremely important to keep your immune system functioning well, to continue to maintain healthy cognitive functioning, and keep a positive emotional and mental state. Join Cornell Cooperative Extension educator MB as she talks about some strategies that you can use to foster healthy sleeping habits. To register contact Stephanie Belden at the Greater Glens Falls Senior Center at 518-793-2189. Online Training Via Zoom Greater Glens Falls Senior Center CCE Warren County 3/17/2021 2:00 PM - 3:00 PM Potato Corn Chowder - For St. Patrick's Day this year, why not cook and enjoy a delicious and healthy potato corn chowder? Join us as Cornell Cooperative Extension Educator MB leads us in preparing this chowder and be prepared to ask questions and have fun! To register for this event, please contact Michelle Whitbeck at the Queensbury Senior Center at 518-761-8224. Online Training Via Zoom Queensbury Senior Center CCE Warren County 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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Warren County Connection

An Introduction to Rain Gardens

What is a Rain Garden? A rain garden is a planted depression that soaks up rainwater runoff from roofs, driveways, walkways, and compacted lawn areas—water that would otherwise carry pollutants directly to our streams. Rain gardens soak up 30 percent more water than an equivalent patch of lawn. Where Do You Put a Rain Garden? Choose an area where you want to soak up rainwater at least 10 feet from the house. Rain gardens can drain water from downspouts or catch water that drains off roads and walkways. Avoid areas over septic systems. Do not place a rain garden in areas that are consistently wet. Rain gardens should drain completely within 24 hours. How Do You Build a Rain Garden? How Big Should a Rain Garden Be? The size of a rain garden depends on: • Size of the roof or lawn area to be drained • Type of soil on your site (how well it drains) • How deep you would like your garden to be Things to Know Before You Grow • Before you dig, call Dig Safely New York at 1-800-962-7962 to locate underground utility lines. • Use string or garden hose to outline the shape. Oval shapes are best. • Remove turf. Dig the garden to the desired depth. Make sure the bottom is level. • Gardens on a slope require more digging to create a flat bottom. Use the extra soil to build a berm on the downhill side. • Refill the depression with soil, adding compost or decayed leaves to loosen clay soils. • Consider including an overflow outlet for unusually heavy rains.

Planting and Maintenance Choosing the Right Plants for Your Location Your rain garden will have areas that range from very wet to dry. Choose native plants suited for those areas and plant them close together. Observe your newly dug rain garden after a storm to determine which areas stay wet the longest. Mark these areas with string or plant markers. • Plants on or near the berm will be dry most of the time. • Plants with semi-evergreen leaves will help control erosion during the winter months. • Choose plants with a variety of shapes, colors, and bloom times to provide maximum pollinator and wildlife habitat. • Top-dress with 2 inches of mulch to keep weeds out and moisture in. Maintaining a Rain Garden • Protect your investment by watering the plants as needed for the first season. • Remove weeds as soon as you see them. • For the following two years, continue to remove weeds as needed, replace plants that fail, and do not add more mulch.

Gardening for Clean Water What Is Stormwater Runoff? Stormwater runoff is water from rain or melting snow that “runs off " across the land instead of seeping in the ground. Why Is It a Problem? Stormwater picks up many pollutants as it runs across our lawns, driveways, and streets. These pollutants go directly into our streams and lakes, affecting our water quality and adding to floods. Flash flooding from stormwater runoff continues to cause property damage.

What Pollutants Are Carried in Stormwater? Pollutants such as fertilizers, pesticides, deicing salts, litter, antifreeze, grass clippings, pet waste, eroded soil, and motor oil are carried into storm-water. How Can a Rain Garden Help? Rain gardens reduce runoff by capturing rainwater and allowing it to infiltrate back into the ground. They help reduce flooding and remove pollutants, provide pollinator and wildlife habitat, and beautify the neighborhood. Source: PennState Extension

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Warren County Connection

Easter Lilies Dr. Leonard Perry, Horticulture Professor, University of Vermont

We can thank the two world wars for most of the world production of the Bermuda lily--better known today as the Easter lily--in this country. Native to the Ryukyu Islands of southern Japan, this lily (Lilium longiflorum) grows in coral (limestone) rock pockets by the sea. Due to ocean currents, this area where these grow naturally is tropical. In 1794, Carl Peter Thunberg-- a physician (most famous now as a plant explorer) for the Dutch East India Company who was stationed in Japan—first described this plant in Western literature. It was first described in one of Japan’s oldest gardening books, published in 1681. Thunberg sent bulbs of this lily to England in 1819, where it soon became popular during Easter. It is the Madonna or Resurrection lily (L. candidum) though, native to southern Europe across to Asia, which was the true white lily of the bible. Among the many biblical references, one mentions that these sprang up in the Garden of Gethsemane where Christ’s tears fell to the ground during his last hours of sorrow and prayer. Other stories depict, and paintings show, lilies with the Virgin Mary.

Missionaries and sailors carried the Easter lily to Bermuda in 1853, where much commercial bulb production during the late 1800’s led to the other name for this bulbous plant. Production peaked there in 1896, and began a subsequent decline due to a virus infecting plants. The Bermuda production had ceased by 1925. During the Bermuda decline, production shifted to Japan where it continued until the outbreak of World War II. Japan had already been exporting bulbs to the United States as early as 1876. In the early 1900’s, bulbs were exported here from Formosa too.

With the outbreak of this war, bulbs were of course scarce so the price increased greatly. The few with bulbs in this country, who were growing them more for a hobby, began growing “White Gold” as they were called, for business. World War I also was integral to this bulb production and its arrival on the southern Oregon coast, as it was the soldier in this war-- Louis Houghton-- who first brought a suitcase of these bulbs there to his friends. After World War II, there were about 1,200 commercial bulb growers all along the Pacific coast. Today, the western area along the California-Oregon border is often called the “Easter Lily Capital of the World” as it produces about 99 percent of all the bulbs grown for the potted Easter lily market, and those approximately 10 million bulbs by only four family firms. Production has become focused there due to the ideal combination of soils and climate for these bulbs. To help solve bulb production problems, these four growers even have their own research station. Virtually all the market for these bulbs is in the U.S. and Canada. So when did Easter lilies, a plant that naturally blooms in summer in most of this country, become a symbol of Easter here? For this we can thank a woman visiting Bermuda in the 1880s, Ms. Thomas Sargent. She loved the flowers blooming naturally in Bermuda in the spring, so brought some bulbs back home to Philadelphia. A local nurseryman there, William Harris, began growing and forcing them into spring bloom, and selling them to other florists. Many began buying this flower for Easter, as they do today, with it symbolizing the Resurrection. Most all Easter lilies are the cultivar (cultivated variety) ‘Nellie White’, selected by a grower James White and named for his wife. Bulb production begins in the fall, when scales or bulblets are planted. The lily bulb is actually composed of many scales—specialized leaves below ground that store food. These can be separated and planted. Bulblets are mini-bulbs produced along the underground stem which can be removed and planted. Both bulblets and scales will form new bulbs. Each fall bulbs are dug, the largest packed to sell, the smallest planted back to grow another year. So how are Easter lilies tricked or “forced” into bloom in time for Easter? Once greenhouse growers receive bulbs in the late fall, the bulbs are potted and placed in nonfreezing cool temperatures. The bulbs must receive about 1,000 hours of such moist cold in order to bloom, (Continued on page 5)

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Warren County Connection

although additional light after they sprout can substitute for some cold. Once the lily bulbs sprout, they are closely monitored by growers in order to time them for Easter. This can be difficult, as Easter can vary from March 22 to April 25. Temperature is used to speed up or slow down the crop. As each plant can respond a bit differently, many plants traditionally have been moved back and forth between warm and cold greenhouses, so are sometimes called a “wheelbarrow crop.” Growers track growth using such techniques as “leaf counting” in which rate of leaf unfolding is recorded.

live in a zone 6 area or warmer (0 to -10 degrees average winter minimum), perhaps even a protected location in a colder zone 5 site, you might get your plant to overwinter if planted outdoors after spring frosts. If so, they should provide you with summer blooms in a couple years, when they’re established and regain energy from their indoor forcing.

Bunny Honey: Using Rabbit Manure as a Fertilizer

When buying a lily, look for a plant with flowers in various stages of bloom from buds to open or partially opened flowers. Foliage should be dense, rich green in color, and extend all the way down to the soil line (a good indication of a healthy root system). Look for a well proportioned plant, one that is about two times as high as the pot. You also should check the flowers, foliage, and buds for signs of yellowing (improper culture), insects, or disease. At home, keep your lily away from drafts and drying heat sources such as wood stoves or heating ducts. Bright, indirect light is best with daytime temperatures of 60 to 65 degrees (F). Water the plant only when the soil feels dry to the touch, but don’t overwater. If the pot is in foil, make sure water doesn’t collect and remain in the foil; this will keep the soil too wet. To prolong the life of the blossoms, remove the yellow anthers (pollen-bearing pods) found in the center of each flower. If you get this staining pollen on fabrics, don’t rub it off, but remove it with sticky tape. If you have cats, especially those that like to chew on leaves, keep your lily away from them. Any part of this lily, as with many of its lily relatives, can cause kidney failure in cats. Eating even one leaf can be fatal to a cat with them stopping eating, vomiting, and becoming lethargic. If you think a cat has eaten a leaf, call a veterinarian immediately as prompt treatment often can be successful. It’s difficult to get an Easter lily to rebloom indoors without repotting and special care over several years. If you

Looking for an organic, small round, pelleted form of fertilizer? Consider using fresh rabbit manure. Are you looking for an organic, small round, pelleted form of fertilizer? Look no further than a pet rabbit or two. Fresh rabbit manure is approximately 2 percent nitrogen, 1 percent phosphorus and 1 percent potassium. Use it fresh, straight from under the hutch. It does not burn plants. Use the pellets to topdress your lawn, mulch roses, vegetables, flower beds and ornamental plantings, or supercharge your compost pile and create an earthworm heaven. One Michigan 4-H'er has had a booming business selling his “bunny honey.” As a young entrepreneur, Jack has found a way to cash in on what many would consider a waste product. Jack knew some gardeners that wanted a natural fertilizer. He also wanted to make a little money to help pay for the rabbit feed for his 4-H rabbit project. Bunny honey was the answer. “Feeding my rabbits costs money. Selling their manure to help make gardens grow just makes sense. I get coffee cans, ice cream pails and buckets to fill and sell the bunny honey. It helps to cover my feed costs,” said Jack. “Your garden will grow better with bunny honey from the hoppin' hotel!” (Continued on page 6)

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texture, or pH, there are plants available that will thrive in those conditions. What is the drainage like? Do a simple perk test by digging to the depth of the planting hole. Fill the hole with water. Drainage of one inch per hour is good. If drainage is slow, choose water loving plants. Look for microclimates. Planted areas near pavement will be warmer and require more water. If you are planting next to a building with a southern exposure, heat may be reflected back onto the plants. Prevailing winds will make certain areas colder. How much sun does the site receive? Look for shading from buildings or trees. (Keep in mind that all of those bare trees will be covered with leaves!) Also, look at the sun’s direction. South facing sites receive the most sun, west is next, and then east-north gets the least amount of sun. Look up. If you are planting near electrical wires, use species that are less than 25 feet tall at maturity. If you are planting near a building, keep in mind the mature size of the plant. Make sure it won’t eventually block doors or windows. Plant far enough away from the foundation to accommodate for lateral growth. Also, plants can be damaged by too much water or snow from above, depending on the position of eaves, roof angles, or the absence of gutters. Look down. Don’t plant over underground utilities. Although you won’t dig deep enough to disturb them, if any work needs to be done in the future, you will probably loose the entire planting. Are there any wildlife problems? Protective wire collars can be placed around tree trunks to keep away rabbits and mice. Deer, of course, are a bigger problem. There are species of plants that deer tend to avoid when browsing. If you have a deer problem, planting species that are less palatable to deer will save you a lot of frustration!

Now that you have done all of the above, it may be time to actually head to the nursery and pick out some plant materials. Here are some things to keep in mind and ask about before you open that wallet: 1. Where did the nursery stock originate? The closer to home, the better. Stock raised in southern locations may not be inherently hardy to our area. 2. Purchase plants that are zoned for your area. Plants that are tagged ‘zone 4’ or, ‘hardy to minus 30 degrees’ will do well in all of Warren County. 3. Stick with native species as much as possible—they grow here for a reason!

Warren County Connection

4. If available, try to purchase varieties that are disease or insect resistant. 5. Vary the types of plants. You may love maples, but the entire planting could be wiped out by a single disease or insect. (Think of the American elm!) For large plantings, choose plants from several different plant families. Ask questions! At Cooperative Extension we can assist you in making wise landscape choices. Remember: Plants are available that will tolerate the conditions present at your planting site. You don’t need to change the site to accommodate the plants—match the plants to your site. (Continued from page 5)

Here are a few facts about rabbit manure: • Rabbit manure has four times more nutrients than cow or horse manure and is twice as rich as chicken manure. Cow, horse and chicken manure are considered “hot” and need to be composted (well-rotted) to use as fertilizers. • One of the best things about rabbit manure is it doesn’t need to be composted. • Rabbit manure is organic matter and improves poor soil structure, drainage and moisture retention. • It improves the life cycle of microorganisms in the soil. • Worms love rabbit manure. • It is not as smelly as other manures and is easy to handle. • One doe and her offspring can produce a ton of manure in one year. That’s a lot of bunny honey. • Rabbit manure is packed with nitrogen, phosphorus, potassium, minerals and micronutrients. • It contains beneficial trace elements such as calcium, magnesium, boron, zinc, manganese, sulfur, copper and cobalt, just to name a few. • Nitrogen (N). Rabbit manure is higher in nitrogen than sheep, goat, chicken, cow or horse manure. Plants need nitrogen to produce strong green growth. • Phosphorus (P). Rabbit manure is also higher in phosphorus than the other manures. It helps with the transformation of solar energy to chemical energy. Phosphorus also helps plants to withstand stress and contributes to more and bigger blossoms, and is great for root growth. • Potassium (K). Potassium helps with fruit quality and reducing disease; plants will not grow without it. Source: Michigan State University Extension.

Warren County Connection

Toothbrushing for Dogs and Cats

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older pets can learn to enjoy it. Going slowly and using positive reinforcement is key, as is consulting with your veterinarian. Work with Your Veterinarian Always consult your veterinarian before starting your pet on a new routine. Your veterinarian can assess your older pet’s gum health before you begin brushing. If your pet’s gums are already painful, toothbrushing will not be a positive experience.

“Periodontal disease is the most common disease in dogs and cats over 3 years old,” says Dr. Mallory Kanwal, a veterinarian who is pursuing specialization in dentistry at the University of Illinois Veterinary Teaching Hospital in Urbana. Periodontal disease begins in pets just as it does in people: as inflammation of the gums that can be avoided with regular toothbrushing. “Unfortunately, dogs and cats aren’t brushing their teeth themselves, and that is where we come in. Brushing is the best way to support our pets’ oral health,” says Dr. Kanwal. Toothbrushing Basics Dr. Kanwal recommends, “Brushing daily or every other day has been shown to significantly reduce the buildup that leads to inflamed gums.” The first step is choosing a pet friendly toothpaste. “Human toothpaste is not safe for pets. It may contain fluoride and xylitol, which are toxic to animals.” If your pet doesn’t like any of the commercial toothpaste varieties, Dr. Kanwal suggests using non-toothpastes, such as watered-down peanut butter or cream cheese. “The goal of toothpaste is to make toothbrushing enjoyable, so choose based on what your pet enjoys.” Make Brushing Fun Adding new routines to a pet’s schedule is sometimes difficult. “Starting slowly and making sure it is a positive experience is key. Start with them licking the toothpaste off the brush and slowly build to a few strokes of the toothbrush,” Dr. Kanwal says. Pets can sometimes be very excited and move around during toothbrushing. To effectively brush a pet’s teeth, the owners should focus on brushing the outside of the teeth. Dogs and cats have very low cavity risk due to differences in tooth shape and the bacteria that live in the mouth. Starting daily tooth brushing at a young age is ideal, but

Tartar buildup on teeth is common. Although brushing can slow additional buildup and progression of gum disease, only a dental cleaning under anesthesia can remove tartar from your pet’s teeth. Pets still need regular dental checkups with a veterinarian even when you brush their teeth routinely. “Toothbrushing will never replace anesthetic oral exams with dental radiographs, similar to how people still need to go to the dentist twice a year,” says Dr. Kanwal. “Dogs that are more prone to periodontal disease, such as small dogs or those with tooth crowding, benefit the most from toothbrushing. However, large dogs still benefit from toothbrushing to improve breath and avoid periodontal disease.” Treats and Supplements Brushing teeth helps to improve overall pet health, and the training can be reinforced with a dental treat. Dr. Kanwal recommends choosing a treat that has been approved by the Veterinary Oral Health Council (VOHC), a group of veterinary dentists and scientists. VOHC reviews scientific literature on chews, diets, treats, water additives, and other products to evaluate whether those products meet preset standards of plaque and calculus reductions. “The VOHC guides what I buy for my own dog,” she says. Lastly, some pets do not like taking treats, so water additives are an option for picky eaters. “Water additives won’t be as effective as toothbrushing or a dental diet, but it can help some animals,” says Dr. Kanwal. “Always have a bowl of water available without any additive so your pet can choose. VOHC-approved dental wipes also help to remove plaque.” Dr. Kanwal says that toothbrushing is the gold standard of at-home dental care for pets. “It is the most effective way to disrupt the plaque buildup that leads to periodontal disease,” she says. “It can take time to train your pet to tolerate or enjoy brushing, but once they get the hang of it brushing becomes an enjoyable bonding time and your pet has better breath for giving kisses!”

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What We Know About Exercise for Older Adults

People around the world are living longer than ever before, which has led to an increase in the overall age of the global population. Over the past 50 years, the number of people over age 65 has tripled. If this trend continues, older adults will make up more than 25 percent of the global population by 2050. Unfortunately, these longer life spans do not necessarily mean people are living healthier or higher quality lives. In fact, more than three-quarters of older adults have at least two chronic diseases. There are a myriad of interventions to address the health issues that accompany aging; one of the most ubiquitously effective is exercise. Research shows regular exercise among older adults prevents chronic disease, extends life expectancy and improves quality of life. A large systematic review published last month in the Journal of Health and Sport Science takes a closer look specifically at the types and frequency of exercise that are most effective at improving health outcomes for older adults.

The review includes data from 56 separate metaanalyses on older adults and exercise. The authors, from the University of Southern Queensland in Australia, combined the data to draw some concrete conclusions. They found that exercise results in a wide range of benefits for older adults including improved strength and balance, reduced risk of falling, improved independence and quality of life, better sleep, and improved cognition and mood. In their data analysis, the authors were able to draw some interesting conclusions about what types of exer-

Warren County Connection

cise are most effective for older adults. They found:

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Resistance training led to some of the most significant health improvements by building strength, promoting functional abilities and protecting older adults from chronic conditions such as osteoporosis, diabetes, heart disease and cancer. They found evidence that as little as two 20-minute sessions of resistance training weekly resulted in these benefits.

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Meditative movement exercises such as Tai Chi and yoga led to larger improvements compared to purely physical types of exercise. While they were not able to explain this finding, they hypothesized that the slower pace and combination of movement and meditation could be more beneficial for older adults.

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Exercise-based videogames were effective at encouraging physical activity and leading to overall improvements in health.

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Participants who engaged in programs that included more than one type of intervention were the most effective in improving well-being. For example, programs that asked participants to complete both physical and cognitive tasks, or exercise programs that included an educational component, helped study participants reap greater benefits than just exercise alone.

The take-home message: Exercise is an important way to maintain health and well-being for aging adults. The evidence shows there are some types of exercise that are more effective than others. Resistance training, meditative movement and exercise-based video games were some of the most effective at improving health and wellbeing. Visit Cornell University’s Bronfenbrenner Center for Translational Research’s website for more information on our work solving human problems.

When nature made the bluebird she wished to propitiate both the sky and the earth, so she gave him the color of the one on his back and the hue of the other on his breast. ~John Burroughs Birds chirping in the trees: the happy sound of freedom. ~Terri Guillemets, "Cageless," 1994

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Warren County Connection

Bonding with Board Games

Let’s play a board game! Board games have been around since early civilization. The first board game is estimated to have been developed around 5000 BC. Can you guess what it was? Dice. Egyptians made game play a prestigious royal pastime in 3100 BC. Many think of backgammon as the first board game, but it was not developed until 1300 BC. Hopscotch is considered one of the first games designed for children around 500BC. Modern board games — euro-style Even though everyone seems to be glued to their smart phones these days, games are still popular. In fact, board games are a hot trend with the millennial generation. But the games have changed since we were young. One popular type of game is called a euro game. Euro games are a class of tabletop games that generally have indirect player interaction and abstract physical components. Euro-style games emphasize strategy while downplaying luck and conflict. This creates a positive environment for relationships to grow. Board games can gather families and friends together, across generations, to connect, compete and have fun. Youth today often lack skills to build relationships with others, including their grandparents. Euro board games are an entertaining and clever way to develop relationship skills without resistance.

successful families around the world exhibit: • enjoyable time together; • appreciation and affection for each other; • positive communication; • spiritual well-being (values, beliefs, life skills); • successful management of stress and crisis; and • commitment to each other. It is important for parents and grandparents to find a way to carve out time as a family. Each time we interact with one another it builds and strengthens that bond. Board games foster the face-to-face interaction needed to connect deeply with each other and to develop the other traits of strong families. Playing euro games has helped my family to connect. The games lead to interesting conversations and help us build stronger relationships with one another. Family holidays and events are less stressful and are a time we look forward to being with one another. The importance of play for children and adults Play is crucial for a child's development and it is also beneficial for people of all ages. Play can add joy, relieve stress, supercharge learning, and connect you to others and the world around you. It can trigger the release of endorphins, the body's natural feel-good chemicals, which promote an overall sense of well-being and can temporarily relieve pain. Older adults can benefit from many of the same concepts that children do when playing — stimulating the mind and boosting creativity, fostering relationships, including empathy, compassion, and trust with others, and strengthen social skills. Play and laughter perform an essential role in building strong, healthy relationships by bringing people closer together, creating a positive bond, and resolving conflict and disagreements. Source: Kansas State Extension

Unlike video games, board games promote face-to-face interaction. A key component to connecting with people is learning how to read body language and developing "social capital." Board games allow us to create a foundation for trust and long-lasting relationships. Video games do not offer that chance for us to connect to others in person. In the book Family Treasures: Creating Strong Families, author John De Frain discusses six qualities that strong,

As we learn to do things well we love to do them, and after doing a few things that are quite hard to do we become very fond of doing hard things. I hope these little children will always love to do hard things. ~Sara E. Wiltse, Kindergarten Stories and Morning Talks, 1890

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Warren County Connection

Warren County Nonprofit Spotlight

Alzheimer’s Disease Caregiver Support Initiative FREE service for caregivers of people with Alzheimer’s disease and other forms of dementia in Clinton, Essex, Franklin, Hamilton, Warren & Washington counties.

Services Offered: • Care Consultation • Education and Training • Project Life Saver • Support Groups • Memory Cafés • Respite

For more information call (800)388-0199 wehelpcaregivers.com

Center of Neurobehavioral Health

SUNY Plattsburgh

This program is supported by a grant from the New York State Department of Health

Warren County Connection Warren County Connection

March into Good Health

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Choose whole grains! Refined grain products contain empty calories and do not contain much fiber or beneficial nutrients that are in whole grain products, so whenever possible, choose whole grain bread, cereal, and pasta. Watch your portion sizes! Most people eat far more than they realize. Half of your plate should contain vegetables and fruit, a quarter should contain whole grains, and one quarter should contain lean protein. Drink water! Drink water instead of sweetened drinks, especially if you are physically active or are working outdoors or in the heat.

The month of March is National Nutrition Month, a month where Americans are encouraged to learn about how they can develop healthy dietary and physical activity habits. Here are some suggestions to help you start marching into good health! Save some time and pre-cut vegetables; keep them handy in the refrigerator for snacking, adding to stirfries, lunches, and more!

Make fruit an easy snack! Keep fruit out in a place where everyone in the house can easily grab some for a quick snack on the run. Roast your root vegetables! Parsnips, brussels sprouts, carrots, rutabagas, turnips, beets, and more gain a gloriously caramelized crispy exterior when roasted. Dip veggies, not chips! Dip vegetables in hummus, salsa, tzatziki, yogurt, bean dip…the possibilities are endless! Stack your salads! Salads should not be boring. Stack them by first selecting a base of greens – spinach, romaine, Napa cabbage…be creative! Next, add extra vegetables and fruit, for extra nutrients, texture, and color – tomatoes, water chestnuts, broccoli, fennel, strawberries….be creative here, too! After this is the protein. You can add chopped meat, fish, or poultry, or add some lentils, beans, seeds, or nuts for a meat-free option. Finally, add whatever dressing you choose. Remember you do not need to use commercially prepared salad dressings. Use a little vinegar and/or olive oil, or be creative and try something entirely different. Experiment – you might stumble on something that is truly incredible!

Get cooking! Cooking at home can allow you to be able to prepare healthier food, and save money at the same time. If you want to learn some cooking skills, look no further than your local Extension office! Their nutrition educators regularly hold classes, and would love to see you at them! Slow your eating! Try to practice mindful eating. Instead of rushing through your meal, or eating while watching a screen, focus on what you are eating. Enjoy your meal. If you live with other people, put your phones away and spend mealtime sharing each other’s company. You will not only appreciate your food more, but you will very likely also eat less. Experiment! Embrace the idea of trying new things. My family had the policy of a “no thank you bite.” Trying new things was always encouraged (both making AND sampling new things). You never know what amazing things you might create! Get moving! It is extremely important to remember to remain physically active. If you can get outdoors and exercise, great! If not, exercise indoors. Dance, clean your house, play with your pets…just get up and move! Practice gratefulness! Finally, try to practice a grateful mindset. It is very easy to think about what we do not have, especially during a time when there are a lot of negative circumstances in our world. However, if we choose to try to practice a grateful mindset, we shift our focus from what we do not have to what we do have. And, in doing so, we may find that we truly are thankful for what we have. Keeping a positive mindset will help to keep us healthier overall, which, after all, is what the goal of National Nutrition Month is all about! Source: https://www.eatright.org/food/resources/national-nutrition-month

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