Warren County Connection A Publication of Cornell Cooperative Extension of Warren County
February 2022
In this issue:
By Dr. Marybeth Mitcham, Nutrition, Food Safety & Healthy Living Educator, Cornell Cooperative Extension of Warren County During March, National Nutrition Month, all Americans are encouraged to learn more about healthy nutrition. This initiative, created by the American Academy of Nutrition and Dietetics, promotes knowledge of healthy diets and lifestyles so that Americans can make informed food choices to support healthy lives. The theme for 2022 is “Celebrate a World of Flavors.” This focus encourages people to explore different cultural dishes, better understand diverse cultural food preferences, and provide opportunities to try some new, delicious foods! Here are some of the tips shared by the American Academy of Nutrition and Dietetics that can help you celebrate National Nutrition Month in good health
group on your plate! Make Half of Your Plate Fruits and Vegetables: Using the MyPlate graphic as a template for your meal, remember to include at least two cups of fruit and two and a half cups of vegetables in your daily meal planning. Fruits and vegetables provide essential nutrients, fiber, taste, texture, and visual appeal.
Practice Mindful Eating: Try to set aside mealtime as an intentional time to slow down and focus on the experience of eating, taking the time to enjoy the flavors and textures of your food. This time can also explore different cultural food with others in your household. As a family, decide what new food cultures you want to Personalize Your Plate: Rather than explore, and then work together to seeking a one-size-fits-all approach learn about different cultures as you to eating, why not make choices to prepare and sample these new fill your plate with healthy options foods. Invite friends or family memthat you will enjoy? Try incorporating bers for different cultural-themed foods from your cultural heritage and food-making and eating events if you trying new foods from other cultures. live alone. Remember that food and Add a variety of different colors and community pair beautifully together! textures to your plate. And don’t forget to include food from each food (Continued on page 11)
Indoor Vegetable Seed Starting
3
Fertilizer Basics
4
Gardening Tips
5
Maple Syrup
5
Job Scams
7
Maintenance of Hardwood Floors
8
Nutrition News — Food 10 choices you make now can protect your brain later
Fire Cider
Special points of interest: •
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 David Strainer - President Jim Kneeshaw - Vice President Dan Bruno - Secretary William Hamelin - Treasurer Aimee Azaert Lisa Earl Maureen Folk Ed Griesmer David Little Cynthia Muratori
Extension Service Committee Chair - Ben Driscoll Daniel Bruno Andrea Hogan Brad Magowan Debra Runyon
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CALENDAR Please visit our website for more events www.cce.cornell.edu/warren 3/9/2022 12:45 PM - 2:00 PM Budget Coaching - CCE’s budget coaching volunteers are working with SUNY Adirondack’s Community Hub program offering free confidential one-on-one sessions 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. For more information contact Roxanne Westcott at 518-623-3291. SUNY Adirondack Location TBD
3/26/2022 10:00 AM - 3:00 PM 4-H Public Presentations - In-person event. 4-H youth to present topic of interest to a panel of judges. Pre-registration required by contacting Roxanne Westcott, rmw38@cornell.edu or 518-623-3291. CCE Warren County 377 Schroon River Road Warrensburg, NY 12885 3/30/2022 6:00 PM - 8:00 PM Intro to Vegetable Gardens - This class will teach you the basics of starting and maintaining a successful vegetable garden. We will discuss site and plant selection, soil preparation, basic plant needs and common pest problems you may encounter in the garden. To register call 518-743-2238. SUNY Adirondack Queensbury Campus (ADKHAL 135) We cannot always build the future for our youth, but we can build our youth for the future. ~Franklin Delano Roosevelt, 1940 Each of us is a being in himself and a being in society, each of us needs to understand himself and understand others, take care of others and be taken care of himself. ~Haniel Long Common sense is a flower that does not grow in everyone's garden. ~Author unknown Forgiveness is the key that unlocks the door of resentment and the handcuffs of hate. It is a power that breaks the chains of bitterness and the shackles of selfishness. ~William Arthur Ward, For This One Hour
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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Indoor Vegetable Seed Starting Warm season vegetable crops such as tomatoes, peppers and eggplants are killed by frost. Additionally, they require both warm soil and air temperatures to steadily grow towards fruit production. Starting seeds for these crops indoors provides an opportunity to get a head start on a short outdoor growing season. Your jumpstart on gardening success is maximized with some effort and attention to details that produces vigorous, sturdy, short, dark green transplants. Select plant varieties that will do well in your garden conditions. When you grow your own vegetable crops from seeds you will usually have more varieties to choose among than when you buy transplants from a nursery. Check out the Vegetable Varieties for Gardeners (VVfG) web-based tool that compiles information from gardeners about what they are growing. You can search among 7,000 varieties including heirlooms and the latest hybrids with details on resistance to insects or diseases: http:// vegvariety.cce.cornell.edu/ Gather supplies. Buy fresh seeds from reliable sources. Consider a germination test on seeds saved. Purchase a lightweight soil-less seed starting mix that is sterile and weed free. Typically these commercial mixes contain peat moss, vermiculite and some perlite and fertilizers. Use containers that are about 3 inches deep with holes in the bottom for drainage. There are lots of possibilities from fiber pots and cell packs to yogurt cups and cut off milk cartons. Sterilize reuse containers with a 10% bleach solution. Even with a bright, unobstructed south-facing window supplemental light can be needed. Consider a four-foot long, two-bulb fixture with 40-watt cool white bulbs with a timer. Low-Cost Grow-Light Frame: www.gardening.cornell.edu/vegetables. A thermostatically controlled heat mat designed for plants might also make achieving the required soil warmth for sprouting your specific seed easier. A soil thermometer might also be helpful. Use a watering can with fine holes or mister to deliver gentle watering. Do not start seeds too early. Order your seeds in the fall to be certain the varieties you want are still available but err on the side of starting your seeds too late rather than too early in the spring. Small plants will catch up and surpass overgrown leggy plants that may never recover
from being held in a pot too long. It’s ideal to plant warm season crops outside 2 to 3 weeks after average last frost when the soil has warmed and nighttime temperatures are consistently above 45°F. Start tomato, pepper and eggplant seeds about 6 weeks before your anticipated transplant date while cucumbers, melons or squash are started only about 3 weeks before. Resources at this site will help you determine the chance of a 32°F occurrence in your area in the spring (last frost): http:// gardening.cals.cornell.edu/garden-guidance/weatherclimate/ Read the seed packet for specifics on germination. Generally, plant seeds 2 to 3 times deep as they are wide and 1 to 2 inches apart. Fill a clean container to the brim with moist soil-less mix and use a knife or finger to poke a hole to the proper depth. Alternatively, spread seeds on top and scatter layer of seed starting mix over them. Plant a few more seeds per container than needed as all may not germinate. Use a permanent marker on recycle plastic or wooden stick to label containers with at least the variety and start date. Some will cover containers with clear plastic wrap to seal in moisture. This strategy is not necessary but it is essential that the seedling mix is kept evenly moist. Water by misting or set containers into an inch of water for no more than an hour letting them soak up as much as they can from below. Additionally, until seeds germinate, place out of direct sun in warm spot. Seeds germinate best in a constant soil temperature that is somewhere between 75°F to 90°F. Check your seed packet for specifics. After seeds germinate place in direct light. If using lights keep them 3 to 6 inches away from emerging plants and on for 12 to 16 hours per day. Consider adding aluminum foil along the edge to reflect more light on plants. Keep the soil moist with delicate watering and maintain air temperature about 65°F to 70°F during the day (10°F (Continued on page 4)
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cooler at night is fine). When plants have two true leaves, thin to one plant per pot or every 1.5 inches. Water with half strength weak solution of fertilize at this point. Do not be in a rush to get plants outside. As mentioned above, plant warm season crops outside 2 to 3 weeks after average last frost when the soil has warmed and nighttime temperatures are regularly above 45°F. Additionally, prepare plants for the outdoor life by hardening them off for a week or two before transplanting. Reduce the amount of water they receive and increase their exposure to sun, wind, and cool temperature by placing them outside in a lightly shaded area for increasingly longer periods. Choose a still, cool, cloudy day to plant outside or plant late in day if sunny. In a prepared area loosen soil and dig holes large enough to accommodate the root system and at proper spacing that is specified on the seed packet or in another resource. Carefully slide the well-watered plants out of their containers using the stem to place them in their holes. Tap the soil gently around transplants to achieve good root to soil contact. Keep soil moist for first week or two to allow seedlings to establish roots.
Keep records of what you did and when you did it. Your observations will be critical in fine-tuning your planting strategies and schedule in the years ahead to achieve success in producing the best vigorous, sturdy, short, dark green transplants. Source: Author: Lori J. Brewer, Cornell Garden-based Learning, Horticulture, Cornell University Reviewer(s): Cornell Cooperative Extension Master Gardener Coordinators
Have a Gardening Question? Cornell Cooperative Extension’s Master Gardeners answer questions on a variety of topics including growing vegetables, fruits, ornamental and turf grass, plant identification, pruning, and insect and disease problems.
Call 518-623-3291
Fertilizer Basics This article will help you understand the three numbers on a fertilizer bag and how the use of fertilizer will affect your soil. The shelves of garden stores are well stocked with bags and bottles of fertilizers designed to improve the quality of plants and increase the quantity of fruit and flowers. Soil tests, gardening articles, nursery tags, and other sources frequently make recommendations for fertilizer use. A string of three numbers is included in these recommendations. An example is 5-10-10, a common formula recommended by Penn State Extension for vegetable gardens. Combinations abound: 5-1-1, or 30-3-12, maybe 12-0-0, and so on. What do these numeric formulas mean? Whether cultivated in a garden or growing in a ditch, along with sunshine, air, and water, plants take-up nutrients present in the soil. Seventeen known nutrients are deemed important for normal plant growth, but there are three that are essential to plant life: nitrogen, phosphorous, and potassium. The role each plays, both alone and in conjunction with one another, is complex and beyond the scope of this article, but in very simplistic terms nitrogen is known as integral to vegetative growth, phosphorus is necessary for the development of young plants and seedlings, and potassium promotes reproductive growth, as with flowers and fruit. This threesome is referred to as NPK, the symbols for those elements in the periodic table. NPK is key to understanding fertilizers too. In physical bags of fertilizer, however, these elements exist in chemical form. Nitrogen ingredients are listed as (N), phosphate (P2O5), and potash (K2O). Fertilizers, both solid and liquid, display their numeric formula as a grade based on the percentage of the weight of each nutrient relative to the weight of the overall container. The formula represents a guarantee from the manufacturer as required by law. A 50 -pound bag of fertilizer with an N-P-K of 5-10-10 means that there is 2.5 lbs. of a nitrogen compound, or 5 percent of 50 pounds; 5 lbs. of a phosphate compound, or 10 percent; and 5 lbs. of some form of potash, another 10 percent. The total is 12.5 pounds of NPK. The other 37.5 pounds, or 75 percent, are other compounds; material intended to improve soil health or quality in some way, or filler. Follow instructions carefully. Overuse of fertilizers can (Continued on page 5)
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have negative consequences. Solubility is an advantage that fertilizers offer over soil amendments, like manure. Fertilizers become available as soon as they dissolve in water whereas nutrients in manure breakdown slowly over time. Highly soluble in water, chemical forms of nitrogen, like nitrates, can easily leach out of soil into waterways, resulting in algae blooms and pollution. It is important to understand that fertilizers are salts and repeated applications can result in a build-up of these salts in the soil, drawing water away from roots, robbing plants of hydration and resulting in burn. In addition, excessive uptake of nitrogen causes lush green growth that weakens plants making them not only droopy or spindly, but also susceptible to pests and disease. Too much fertilizer can alter even the flavor of vegetables. While fertilizers can be useful, there are many reasons to exercise caution. Source: PennState Extension https://extension.psu.edu/fertilizer-basics
Gardening Tips Plant everything close enough together so that you
can still weed efficiently while using up potentially wasted ground space. Planting close together will help maximize use of your garden while minimizing the amount of water that is wasted on open soil. This will also help reduce the amount of water and space available for weeds to grow. Many people make the mistake of watering all plants in the garden equally. This is a common misconception. Shrubs and many other plants, such as raspberries, don’t need as much water as tomatoes or lettuce. Segregate plants in areas of your garden based on water need and adjust your watering accordingly. Planting seasonal crops will also help conserve water. By planting crops that need a lot of water early in the season, you can save the water you would normally use from irrigation. On the same note, if you plant species that require less water later in the summer, you won’t need to use a lot of the resource when it’s needed most. Using mulch in your garden can also help by reducing the amount of water lost to evaporation. This layer also acts as an insulator for both hot and cold days, and can help reduce the impact of varying temperatures on your plants. Source: Extension and Agriculture, Utah State University
Maple Syrup Dr. Leonard Perry, Horticulture Professor, University of Vermont
Many know that maple syrup comes from the sap of the sugar maple tree, collected and boiled down each spring to make it denser. In fact, native Americans were making it when the first European colonists arrived. Whether you make your own maple syrup as a fun family activity, for income, or just enjoy using it, you should know some of the interesting facts about this important agricultural product in our region. The Cornell University maple research and education website (maple.dnr.cornell.edu) has many interesting facts about maple syrup, including the one that it takes 43 gallons of sap (with 2 percent sugar content) boiled down to make a gallon of maple syrup. Since sugar content of the sap can vary by tree, and previous season growing conditions, this can range from 40 to 50 gallons or more for a gallon of syrup. On average, sugar content of sap is about 2.5 percent. If the tree is too vigorous, it may use up more sugars and so result in less sweet sap. Or if the tree is attacked by pests, or grows poorly, it may produce fewer sugars. A tree in the forest with gravity lines or buckets may produce 10 to 14 gallons of sap in the spring, while roadside trees (or those in a maple stand with vacuum tubing) may produce 15 to 20 gallons. So, in a good season, it would take at least two roadside trees to produce enough sap for about a gallon of syrup. The amount of sap will vary with the tree, weather, length of the sap season, and method of collecting the sap. The maple syrup we find in containers begins its life as sugar in the leaves of maples, produced by the process of photosynthesis. The sugars are transported into the wood for winter storage in the form of carbohydrates. In spring (Continued on page 6)
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they are converted to sucrose and dissolved in the sap to flow through the tree. Sugarmakers drill holes in sugar maple trees each spring, just under a half inch wide and about two to three inches deep, at an upward angle. Bits are inserted on which to hang buckets or similar containers (home sugarmakers may use plastic containers), or to insert the colorful plastic tubing one sees crisscrossing maple stands in spring. To avoid stressing trees, only those 10 inches or more across should be tapped. This is measured at a standard four and one half feet above the ground (which may be seen as DBH or diameter at breast height). A tree 10 to 17 inches wide should have one tap, one 18 to 24 inches two taps, and one larger across three taps. Proper tapping of sugar maples should cause no injury or stress to them, and they may remain productive for 100 years or more. With warm temperatures above freezing in spring, pressure develops in the tree and causes the sap to flow out these openings or taps. Then, with colder temperatures below freezing, suction within the tree pulls in more water to make more sap. When the fluctuations in temperature lessen, the sap stops flowing. This period of sap flow usually falls within early March to mid April, depending on the season. The sap is boiled to evaporate water and concentrate the sugar. The end product will boil at about 219 degrees, seven degrees above the boiling point of the sap. This can be checked with a candy thermometer. The top quality syrup will contain no less than 66 percent sugar (measured as “Brix”). When buying maple syrup you will be confronted with some choices in grades, all based on U.S.D.A. color standards but with words that may vary with region. Generally the darker amber the color, the stronger the maple flavor. Make sure when buying maple syrup to read the label to make sure it is pure, if that is what you are seeking, and of the flavor you desire. Contrary to some claims you may hear about better syrup from one region or state, quality of syrup will be affected instead by the season’s weather, time of season the sap is collected, and how it is processed. What may vary with the location or “provenance” are the many other flavor components in maple syrup. Around 300 different compounds have been identified, not all
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being present in the same syrup. In addition to the maple flavor in all syrups, there may be caramel, vanilla, nutty, buttery, honey, chocolate, or coffee flavors detectable. Why the sugar maple has sweeter sap with better flavor than other maples is not really known. The reason may lie in the structure of the wood where the sap is stored. If sap is collected once buds develop on the trees, it becomes less pleasing. The sugar maple has the longest period before buds develop, so the longest season to collect sap among the maples. The sugar maple primarily grows in the northeastern United States and eastern Canada, so this is where maple syrup is produced. A less sweet syrup with different flavor is made in Alaska and Siberia from the sap of birch trees. Another species of maple is tapped in Korea, but only to drink the sap. Once you have maple syrup in a properly filled and sealed container, it can last up to a year, or up to six months in the refrigerator if opened. When cooking, use maple sugar similar to white sugar. There is no evidence it is healthier except that, being unrefined, it may contain compounds with some health benefits. If using maple syrup in cooking, you can use one cup instead of one cup white sugar. Reduce the liquid in recipes, though, by 3 tablespoons for each cup of syrup used.
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.
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Job Scams Scammers advertise jobs the same way legitimate employers do — online (in ads, on job sites, and social media), in newspapers, and sometimes on TV and radio. They promise you a job, but what they want is your money and your personal information. Here are some examples of jobs scams and tips to help you avoid them.
Examples of Job Scams Work-from-home job scams Many people would like to work from home and generate income. Scammers know this, so they place ads, often online, claiming that they have jobs where you can make thousands of dollars a month working from home with little time and effort. The job could be anything from reshipping products to selling things to people you know. Sometimes the scammers try to get you interested by saying that you can be your own boss, start your own business, or set your own schedule. But instead of making money, you end up paying for starter kits, “training,” or certifications that are useless. You might also find that your credit card is charged without your permission, or you get caught up in a fake check scam. If someone offers you a job and they claim that you can make a lot of money in a short period of time and with little work, that’s a scam. Here are some examples of work-from-home job scams: Reshipping scams. If you’re searching for a job online, you might see positions advertised for quality control managers or virtual personal assistants that have been placed by scammers. But here’s how you can tell it’s a scam: once you’re “hired,” the company says that your “job” is to receive packages at home, discard the original packaging and receipts, repackage the products, and then reship them to an address they give you. Sometimes the address is overseas. The products are often high-priced goods, like name-brand electronics, bought using stolen credit cards. Reshipping goods is never a real job. That’s simply being part of a scam. Sometimes the company tells you it will send your first paycheck after you work for a month, but the paycheck never arrives. And when you try to contact the company, you’ll find that the phone number is no longer connected and the website is deactivated. This “job” is a scam, and if you gave your personal information thinking it was for payroll, you may now have an identity theft problem.
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Reselling merchandise scams. In this scam, you may get a call out of the blue from a stranger offering you a job opportunity. Or you may see an ad online or in your local newspaper. In either case, they say that you can make money buying brand-name luxury products for less than retail prices, then selling those products for a profit. But after you pay for the products, the package never arrives or, if it does, it’s full of junk. Nanny, caregiver, and virtual personal assistant job scams Scammers post fake job ads for nannies, caregivers, and virtual assistants on job sites. Or they may send emails that look like they’re from someone in your community, or who is part of an organization you know, like your college or university. If you apply, the person who hires you might send you a check. They’ll tell you to keep part of the money for your services and then send the rest to someone else. That is a scam. A legitimate employer will never ask you to do that. What happens next is that the check is fake. It can take weeks for a bank to discover this, but once they do, the bank will want you to repay that full amount. So: if you get an offer that includes depositing a check and then using some of the money for any reason, that’s a scam. Walk away. Mystery shopper scams Getting paid to shop sounds like a dream job — especially if you’re going to school full-time or looking for a side job. But while some mystery shopping jobs are legitimate, many are scams. Legitimate mystery shopping companies won’t ask you to pay for certifications, directories of jobs, or job guarantees. If someone asks you to pay to get a job, that’s a scam. And if they want you to deposit a check and send money back, stop. That’s a sign of a fake check scam. Read Mystery Shopper Scams to learn more. Job placement service scams While many staffing agencies, temporary agencies, headhunters, and other placement firms are legitimate, others lie about what they will do for you, promote outdated or fake job openings, and charge fees for so-called services. Legitimate placement firms do not typically charge a fee. Instead, the hiring company pays them a fee to find qualified candidates. If a placement firm asks you for a fee, walk away. You could be dealing with a scam. Government and postal jobs scams You respond to an ad that promises jobs with the federal (Continued on page 8)
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government or postal service. But then you have to pay a fee to get the job, or pay for study materials so you’ll get a high score on the postal exam. Those are scams. Information about job openings with the federal government or U.S. Postal Service is free and available to everyone. And it’s free to apply for a federal or postal job. Find and apply for a job with the federal government at USAJobs. gov, or visit usps.com/employment to find jobs with the U.S. Postal Service. How to Avoid a Job Scam Before you accept a job offer, and certainly before you pay for one, take these steps to protect yourself from job scams: Do an online search. Look up the name of the company or the person who’s hiring you, plus the words “scam,” “review,” or “complaint.” You might find out they’ve scammed other people. Talk to someone you trust. Describe the offer to them. What do they think? This also helps give you vital time to think about the offer. Don't pay for the promise of a job. Legitimate employers, including the federal government, will never ask you to pay to get a job. Anyone who does is a scammer. Never bank on a “cleared” check. No legitimate potential employer will ever send you a check and then tell you to send on part of the money, or buy gift cards with it. That’s a fake check scam. The check will bounce, and the bank will want you to repay the amount of the fake check. Tips for Finding a Job When you’re searching for a job, use safe and reliable sources. Here are a few places to start: USAJobs.gov — This is the federal government’s official site with job openings nationwide. CareerOneStop — Sponsored by the U.S. Department of Labor, CareerOneStop lists hundreds of thousands of jobs. It also links to employment and training programs in each state. USA.gov — Find local government websites, which list any open positions they may have on their websites. Also, when you’re applying for a job, an employer may do a background check. Read Background Checks to learn more. (Continued on page 10)
Regular maintenance requires little more than sweeping with a soft bristle broom, and vacuuming with a soft floor attachment if your wood floor includes a beveled edge that could collect debris. You also should clean your floors periodically with a professional wood floor cleaning product recommended by a wood flooring professional. PREVENTIVE MAINTENANCE There are other steps you can take to minimize maintenance and maintain the beauty of your wood floors as well. 1. Do not use sheet vinyl or tile floor care products on wood floors. Self-polishing acrylic waxes cause wood to become slippery and appear dull quickly. 2. Use throw rugs both inside and outside doorways to help prevent grit, dirt and other debris from being tracked onto your wood floors. This will prevent scratching. 3. Do not wet-mop a wood floor. Standing water can dull the finish, damage the wood and leave a discoloring residue. 4. Wipe up spills immediately with a slightly dampened towel. 5. Do not over-wax a wood floor. If the floor dulls, try buffing instead. Avoid wax buildup under furniture and other light traffic areas by applying wax in these spots every other waxing session. 6. Put soft plastic or fabric-faced glides under the legs of furniture to prevent scuffing and scratching. 7. Avoid walking on your wood floors with cleats, sports shoes and high heels. A 125-pound woman walking in high heels has an impact of 2,000 pounds per square inch. An exposed heel nail can exert up to 8,000 pounds per square inch. This kind of impact can dent any floor surface. 8. When moving heavy furniture, do not slide it on wood flooring. It is best to pick up the furniture completely to protect the wood flooring. 9. For wood flooring in the kitchen, place an area rug in front of the kitchen sink. 10. Use a humidifier throughout the winter months to keep wood movement and shrinkage to a minimum. RENEWAL & REPAIRS Unlike most other floor covering options, wood is very forgiving. Most problems can be prevented with proper maintenance, but when problems do occur, renewal and repair usually is possible. For renewing and repairing stains and scratches on any wood floor, always begin at the outer edge (Continued on page 9)
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of the stain or scratch and work toward the middle. To renew or repair a wood floor, you first will need to determine which kind of finish is on your floor. WAX FLOORS If the stain or scratch has penetrated the surface and is in the wood, you are dealing with a wax-finished floor. Stains How you tackle renewing and repairing stains depends on the type of stain. Chewing Gum, Crayon, Candle Wax Apply a plastic bag filled with ice until the deposit is brittle enough to crumble off. Crayon or candle wax can be removed by placing an ink blotter on the area and applying a hot pressing iron to the top of the blotter. Solvent-based wax also can be applied around the area to loosen the deposit. Cigarette Burns If the burn is not very deep, rub the area with fine sandpaper or steel wool. Moisten the steel wool with wax for better results. If the burn is deep, scrape the area with a penknife to remove charred fibers. Rub the area with fine sandpaper. Stain, wax and hand buff. Dark Spots, Dog Spots, Ink Stains Rub spot with #000 steel wool. Wax the affected area. If this fails, lightly sand the area with fine sandpaper, and clean it using #00 steel wool and mineral spirits or a wood floor cleaner. Allow the floor to dry. Stain, wax and hand buff. If the spot remains, apply a household bleach or vinegar and allow it to soak for an hour. Rinse with a damp cloth, wipe dry and smooth with fine sandpaper. Stain, wax and hand buff. Dried Milk, Food Stains Gently rub the stain with a damp cloth. Rub the area dry and wax. Mold Rub with a wood cleaner. Oil, Grease Stains First rub the area with kitchen soap having a high lye content, or saturate cotton with hydrogen peroxide and place over the stain. Then saturate a second layer of cotton with ammonia and place over the first layer. Repeat until stain is removed. Let the area dry and then hand buff.
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Water Stains, White Spots Rub spot with #000 steel wool. Wax the affected area. If this fails, lightly sand the area with fine sandpaper, and clean it using #00 steel wool and mineral spirits or a wood floor cleaner. Allow the floor to dry. Stain, wax and hand buff. Wax Build Up Strip the old wax away with odorless mineral spirits or a wood floor product made for stripping wax. Use cloths and fine steel wool to remove all residue. After the floor is dry, wax and buff. Scratches To renew and repair scratches, wax the area thoroughly. Heel Marks Rub in a small amount of wax with fine steel wool and hand buff to a shine. SURFACE FINISHED FLOORS If the stain or scratch has penetrated the finish only and is not in the wood, you are dealing with a surface finished floor. Stains Chewing Gum, Crayon, Candle Wax Apply a plastic bag filled with ice on top of the stain until it is brittle enough to crumble off. Clean the area with a product made for urethane finishes. Cigarette Burns Most common burns can be treated with a touch-up kit made for urethane finishes. Rub with sandpaper, stain and refinish. For burns that reach deep into the wood, individual plank or parquet boards may need to be replaced. Food, Water, Dark Spots, Dog Spots Use a cleaner developed specifically for urethane finishes to remove the spot or stain. More stubborn spots may require additional scrubbing with the cleaner and a wood flooring scrub pad made for urethane floors. Oil, Grease Stains Rub the area with a cleaner developed for urethane. Scratches Repair with a touch-up kit made for urethane finishes available from any wood flooring retailer. Adapted from: The National Wood Flooring Association: www.woodfloors.org
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Nutrition News – Food choices you make now can protect your brain later Dementia runs in my family, and many of us have seen dementia affect both friends and celebrities. According to the National Institutes of Health, the term dementia describes a collection of symptoms that can be caused by various disorders affecting the brain. Symptoms may include impairment of memory, language, thinking, judgment and behavior. Alzheimer’s disease, stroke and metabolic disorders are among several types of diseases that cause dementia.
I don’t know about you, but I do not just want a long life, I want a high-quality long life, so I am always watchful for research on nutrition to keep my brain healthy and alert. Fortunately, scientists have uncovered dietary patterns that are associated with lowered risk of age-related dementia. Add these brain-healthy food groups if they are not already part of your regular diet.
Warren County Connection
Legumes are high in both protein and fiber, but it is likely their phytochemicals and B vitamins that enhance your brain power, making them an all-around wonder food. Choose red, kidney, pinto, black and garbanzo beans, along with lentils and peas; eat one serving three times a week. Fish are a rich source of omega 3 fatty acids, and eating just one serving per week has been found to significantly lower one’s risk of dementia. Enjoy fatty fish like wild Alaskan salmon, arctic char, Atlantic mackerel, sardines, black cod and anchovies. Poultry, including turkey, chicken and eggs, are high in choline, a neurotransmitter important for brain communication. Olive oil, especially extra virgin, is high in monounsaturated fat and antioxidants, both protective of the brain. In a classic study of adults in Spain, those who ate olive oil daily had less cognitive impairment (and even some improvement) compared to those on a low-fat diet.
The brain foods Green leafy vegetables include spinach, kale, collards, lettuce and other greens such as beet tops. Aim for a serving almost every day — not that difficult if you make a simple salad or green smoothie daily.
While important, diet is not the only influence on the brain. Having a greater purpose in life, maintaining a social network, and being physically active are all critical components of a healthy lifestyle that means better quality, not just quantity, of the years ahead.
Other vegetables, such as peppers, squash, carrots, tomatoes, beets and broccoli, just to name a few, are high in antioxidants that protect against deterioration and damage to cells. It is very likely that the combination of antioxidants and other factors found in the vegetables contribute to their health benefits, so opt for the real food rather than a supplement.
Melissa Wdowik, PhD, RDN, FAND, is an assistant professor at Colorado State University in the Department of Food Science and Human Nutrition, and director of the Kendall Reagan Nutrition Center.
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Nuts offer protein and fiber to stabilize blood sugar, important for avoiding the cognitive decline found in people with impaired glucose tolerance. Other beneficial nutrients include the selenium in Brazil nuts, the alpha linolenic acid and polyphenols in walnuts, and antioxidants in almonds. Snack on a different kind every day and you will increase your odds of getting the brain boost you need.
What to Do if You Paid a Scammer No matter how you paid — debit or credit card, bank or wire transfer, gift card, or cash reload card — immediately contact the company you used to send the money, report the fraud, and ask to have the transaction reversed, if possible. For specific advice and tips on how to reverse different types of payments, read What to Do If You Were Scammed.
Berries are the fruit of choice for brain health. Healthy adults have shown improved scores on word recognition, spatial memory and accuracy with intake of blueberries and strawberries. Enjoy daily, and for the most benefit, mix it up with blackberries, raspberries and cranberries.
Report Job Scams to the FTC If you see or lose money to a job scam, report it to the FTC at ReportFraud.ftc.gov. You can also report it to your state attorney general. Find out more about how to avoid scams at ftc.gov/scams.
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Read Your Food Labels: Take a little extra time to read your nutrition facts labels and the ingredients in your foods to know what you are putting into your body. Pay attention to information such as the serving sizes of each product, potential allergens, and the amount of sodium, sugar, and fat. Food labels will also indicate the country or region of origin, which can be helpful if you are tracking food miles. Be Food Safe: Knowing and practicing food safety measures will help you prepare all of your food safely. From handwashing and using separate cutting boards for meat and vegetables to proper food repackaging practices and knowledge of safe internal temperatures of cooked meats, food safety measures can help you and your family stay healthy and safe when enjoying food. Food safety knowledge is essential when considering the preparation of unfamiliar ingredients. It is also crucially important in helping to maintain overall good health. Choose Whole Foods Over Processed Foods: Add whole foods to your meals whenever possible. Whole grains, lean protein sources (fish, meat, beans, seeds, nuts, etc.), minimally processed dairy products, fruits, and vegetables are all excellent choices for meals. Your body will not miss the additives and preservatives absent from these foods, but it will benefit from the added nutrients they contain! Hydrate, Rest, and Move!: The recommendations for the amount of necessary physical activity and sleep vary depending on the individual's age. A good general rule of thumb is that adults should strive for at least eight hours of sleep and 30 minutes of physical activity every day. Children and teens should aim for around 10 hours of sleep and an hour of physical activity each day. And everyone should be drinking water (at least 11.5 cups/ day for women and 15.5 cups/day for men)! Human bodies function best when adequately hydrated, rested, and physically active.
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“Fire” Cider Rosemary Gladstar is a star in the world of modern herbalism. The author of several books, Gladstar’s “recipes” are widely used by many people who want to try a holistic, natural approach to wellness. Her basic recipe for “fire” cider combines apple cider vinegar with botanicals known for their digestive-promoting, anti-microbial, antiinflammatory, and adaptogenic qualities. It is purported to assist with digestion, promote a healthy immune system, and help reduce congestion. Although no exact recipe exists (everyone makes their own version), the general base ingredients are the same.
Ingredients Apple cider vinegar ½ cup grated fresh horseradish root ½ cup or more fresh chopped onions ¼ cup or more chopped garlic ¼ cup or more grated ginger Chopped fresh or dried cayenne pepper (to your preference) Optional ingredients; Turmeric, Echinacea, cinnamon, etc. Honey (optional) Directions Place herbs in a non-reactive container and cover with enough unpasteurized apple cider vinegar to cover the herbs by at least three to four inches. Cover tightly, set jar aside. For the next three to four weeks, continue to shake the container daily. After three to four weeks, strain out the herbs from the liquid, keeping the liquid. Optional - add honey to sweeten the cider. Place into clean, sterilized jar or bottle. Cover with tightly-fitting lid. Cider will keep for several months if stored in a cool, dark place.
Have questions on food preparation and *Recipe from Rosemary Gladstar safety, how to stretch food dollars, preserving food, reducing fat in the diet, and other nutrition-related topics? Contact Dr. Marybeth Mitcham, Nutrition, Food Safety & Healthy Living Educator at 518-623-3291
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