Chautauqua County Community Source 1/13/23

4-H BRINGS BACK ANNUAL GREEN TIE AFFAIR

JAMESTOWN, NEW YORK (January 6th, 2023)

-- Cornell Cooperative Extension of Chautauqua County’s 4-H Youth Development Program is excited to announce the comeback of our Annual 4-H Green Tie Affair Dinner on Sunday, February 26th, 2023 at the Chautauqua Suites in Mayville. The fun begins at 3:00pm with a basket raffle, bake sale, and appetizers. Dinner is served at 5:00pm and the pie auction will follow dinner. This year’s meal includes U.S oven-roasted prime rib or chicken parmesan, garlic mashed potatoes, caramelized carrots, a mixed salad, and mini cheesecakes for dessert. This year’s event has 1950’s theme and guests are encouraged to wear their favorite 50’s attire as there is a prize for the best dressed!

This year 4-H hopes to raise $25,000 that will directly fund 4-H programming in 2023. 4-H serves 300 youth with life-skills programming year-round. An additional 1,000 youth participate in one-time programming each year. 4-H connects youth to hands-on learning opportunities that help them grow into competent, caring, contributing members of society.

The event draws between six and seven hundred guests annually. Tickets are now available

for $25.00 from the 4-H Office located at the Carnahan Center on the JCC campus (241 James Ave Jamestown, NY). Ticket price increases to $30.00 after February 16th, 2023.

Table sponsorships are available for $275.00. Table sponsors receive 10 dinner tickets, basket raffle tickets, a custom centerpiece sign, recognition on a thank you banner, on the placemat, and in local press. Call the Lindsey at the 4-H Office 716/664-9502x212 or email lc832@cornell. edu. Please visit https:// chautauqua.cce.cornell. edu/events/2023/02/26/4h-2023-green-tie-affair for more information. Contact the 4-H Office if you would like to contribute to the bake sale, basket raffle, or make a monetary donation.

Chautauqua County 4-H would like to thank Chautauqua Suites Hotel for being a major sponsor

of the event, as well as the community for their continued support of positive youth development in Chautauqua County.

The 4-H Youth Development Program is one of many programs offered by Cornell Cooperative Extension of Chautauqua County (CCE-Chautauqua). CCE-Chautauqua is a community based educational organization, affiliated with Cornell University, Chautauqua County Government, the NYS SUNY system, and the federal government through the United States Department of Agriculture’s National Institute of Food and Agriculture. For more information, call 716-664-9502 or visit our website at www.cce. cornell.edu/chautauqua. Cornell University Cooperative Extension provides equal program and employment opportunities.

NY Sea Grant and DEC Announces $460,000 in Grants Available to Support Projects that Implement Great Lakes Action Agenda Priorities

Funding to Support Local Priorities to Restore and Protect Great Lakes Lands and Waters 2023 Applications for Funding Due March 1, 2023

New York Sea Grant, in partnership with the New York State Department of Environmental Conservation (DEC), today announced funding is now available for projects that apply an ecosystem-based management approach to address local watershed challenges. Projects will implement the goals of New York's Great Lakes Action Agenda and address actions specifically identified in locally supported plans pertaining to water quality, natural resources, or sustainable land uses. A total of $460,000, with up to $50,000 per project, in New York Great Lakes Basin Small Grants will be awarded.

"Enhancing the lakes' ecosystem through ecosystem restoration bolsters the resiliency of this important natural resource and at the same time provide enhanced recreational and economic opportunities," said DEC Commissioner Basil Seggos. "Partnering with New York Sea Grant through this essential grant program helps both sustain and build upon the substantial environmental progress we've made across New York's Great Lakes region and protects these vital waters for future generations."

"New York Sea Grant is excited to partner with the New York State Department of Environmental Conservation (DEC) to provide communities with resources needed to

implement locally identified and prioritized projects that increase resilience, improve the environment, and provide economic benefits," said New York Sea Grant Associate Director and Cornell University Cooperative Extension Assistant Director Katherine Bunting-Howarth, PhD, JD, Ithaca, N.Y.

County and local government or public agencies, municipalities, and regional planning and environmental commissions, not-for-profit organizations, and educational institutions including, but not limited to, public and private K-12 schools, colleges, and universities, are eligible to apply.

Applications are due by 4:30 p.m. EST on March 1, 2023; instructions are online at the New York Sea Grant website. For more information, contact New York Sea Grant at 716-645-3611.

New York Sea Grant administers the New York Great Lakes Basin Small Grants Program in partnership with DEC's Great Lakes Program. This small grants program is funded by the New York State Environmental Protection Fund. Among the many environmental victories in the 2022-23 State Budget, Governor Hochul succeeded in enacting an increase in the EPF from $300 million to $400

million, the highest-ever level of funding in the program's history. The EPF supports climate change mitigation and adaptation efforts, improves agricultural resources to promote sustainable agriculture, protects our water sources, advances conservation efforts, and provides recreational opportunities for New Yorkers.

For more information on New York's Great Lakes Action Agenda, go to DEC's website. More information on New York Great Lakes Basin Small Grants projects and other New York Great Lakes-related information is available at New York Sea Grant's website.

New York Sea Grant is a cooperative program of Cornell University and the State University of New York, and one of 34 university-based programs under the National Oceanic and Atmospheric Administration's National Sea Grant College Program. Since 1971, New York Sea Grant has promoted coastal vitality, environmental sustainability, and citizen awareness about the state's marine and Great Lakes resources. New York Sea Grant maintains Great Lakes offices in Buffalo, Newark, and Oswego. The public can connect with New York Sea Grant at their website and on Facebook, Twitter, Instagram, and YouTube.

The brain-boosting benefits of word games

Word games continue to be popular pastimes and provide a great opportunity to engage in lighthearted competition among family and friends.

Wordle is perhaps the most popular word game to become popular in recent years. Created by software engineer and former Reddit employee Josh Wardle and launched in October 2021, Wordle was devised as a way to pass the time during the pandemic lockdown. Today it is played by millions of people and was even purchased by The New York Times Company in 2022.

For those who are looking for something even newer, Knotwords, a word game created by Zach Gage and Jack Schlesinger, is available on iOS, Android and Steam. It’s a mix between a word scramble, crossword puzzle and sudoku.

There are scores of other word games for people to try. In addition to their entertainment value, these games may provide some benefits that surprise even the most devoted wordsmiths.

• Build your vocabulary: Word games enrich vocabulary and may introduce people to new words. They also may help reinforce spelling skills.

• Improve focus: Nowadays people are pulled in many di-

rections and are expected to multitask more than ever. Word games in large part require focusing exclusively on the task at hand and employing strategy.

• Stimulate the brain: Word games require critical thinking skills that could stimulate the brain. Word games train the brain in a way that’s similar to how physical activity trains the body.

• Improve memory: According to WebMD, word games may help seniors avoid memory loss and possibly delay the onset of dementia. But seniors are not the only ones to benefit. Word games may improve short-term memory and the cognitive abilities of people of all ages.

• Boosts feel-good substances: When a person is happy, the body releases endorphins, which are feel-good hormones and neurotransmitters. Healthline indicates an “endorphin rush” often occurs after engaging in a fun activity. Endorphins are released by the hypothalamus and pituitary gland.

Playing word games may release endorphins, which can improve mood, boost self-esteem and reduce pain and discomfort.

These are just a handful of the many positive ways word games can affect the mind and body.

Common triggers for headaches

Headaches can be a nuisance unlike any other. When suffering from headache, it’s not uncommon for individuals to experience difficulty concentrating and many people also find it hard to sleep.

Headache is a significant issue for adults across the globe. According to the World Health Organization, as much as 4 percent of the world’s adult population experiences headache on 15 or more days each month.

The prevalence of headaches can make it seem as though they’re inevitable. However, many headache triggers are the byproducts of lifestyle choices individuals make. The following are some common headache triggers, many of which can be avoided by individuals who want to try to reduce the frequency with which they experience headaches.

• Alcohol: According to the health care experts at the Mount Sinai Health System, ethanol is the key ingredient in alcohol. Ethanol is a diuretic that causes the body to lose salt, vitamins and minerals. When consumed in excess, alcohol can contribute to dehydration and chemical imbalances in the brain that lead to headaches. Headaches resulting from the overconsumption of alcohol can last anywhere from hours to days. Mount Sinai recommends individuals who suffer from headaches to avoid alcohol.

• Allergies: The American Academy of Allergy, Asthma

& Immunology notes that there are occasions when allergies can contribute to headaches. For example, individuals with rhinitis, often referred to as “hay fever,” can experience headaches that may result from sinus disease in and around the nasal passages. Individuals who feel their headaches could be a byproduct of allergies can consult with an allergist for tips on how to treat their allergies and potentially reduce the frequency of their headaches.

• Caffeine: Mount Sinai notes that the relationship between caffeine and headaches is complicated. Over-the-counter headache medicines commonly include caffeine because it helps the body absorb the medication more quickly, leading to faster relief. However, overstimulation from caffeine is a common headache trigger. Individuals can speak with their physicians about their caffeine consumption, including how much is too much. Limiting such consumption could reduce the frequency of headaches.

• Smoking: Even nonsmokers can suffer from smoking-related headaches. The Cleveland Clinic reports that nicotine, which is the primary ingredient in tobacco products, may stimulate pain-sensitive nerves as it passes through the back of the throat. That stimulation contributes to headaches in some people, including the people smoking as well as those around them who are exposed to secondhand smoke. Avoiding tobacco and urging smokers around you to quit or to avoid smoking in your presence may reduce instances of headache.

Mount Sinai notes that light sensitivity, especially high blood pressure and hormonal imbalances are some additional headache triggers. Individuals suffering from routine headaches are urged to contact their physicians.

Dig into tasty, nutritious potatoes

Potatoes are a staple of many people’s diets. Versatile, affordable and tasty, potatoes are, not surprisingly, included in myriad recipes.

Potatoes are underground tubers that grow on the roots of the potato plant. Potatoes are from the nightshade family, which means they’re related to tobacco and tomatoes. Potatoes are native to South America, and were likely brought to Europe, and later North America, by immigrants and tradespeople.

In addition to their versatility and flavor, potatoes happen to be nutritional powerhouses. Potatoes are one of the “good” carbohydrates because they are whole and complex. Whole carbs like potatoes are minimally processed and contain fiber found naturally, according to the health and wellness site Healthline.

Carbohydrates are important for mental and physical performance because they provide the body with energy.

Here’s a deep look at what a serving of one potato provides in terms of nutritional benefits, courtesy of Potatoes USA.

• Moderate caloric content: The average potato contains just 110 calories. That makes potatoes part of a healthy, low-calorie eating plan.

• Vitamin C: Potatoes are very good sources of vitamin C, although people might not think of potatoes as a major source of this essential nutrient. One potato

provides around 30 percent of the recommended daily value of vitamin C.

• Potassium: Each potato contains about 620 mg of potassium, which is more of this valuable nutrient than one gets from a banana.

• No cholesterol: Potatoes are cholesterol- and fatfree when boiled or baked. There are many ways to prepare and serve potatoes so they remain low in fat and cholesterol-free.

• Vitamin B and Iron: One potato provides 10 percent DV of vitamin B and 6 percent DV of iron.

• Fiber: The highest level of fiber in potatoes is found in the skin. Dried skins are about 52 percent fiber. If you don’t eat the skin, one potato will offer around 7 percent DV of fiber.

• Sodium-free: Potatoes are a smart choice for those watching their sodium intake.

• Gluten-free: People with Celiac disease or those who have gluten intolerances can turn to potatoes to include starchy carbohydrates in their diets. They’re perfect as side dishes or dressed up with other ingredients to make a main course.

Potatoes come in many different forms and sizes, so they can be integrated into any meal. Because they can be cooked in various ways, potatoes also can be matched to particular diets and eating plans. Potatoes are a delicious, versatile and healthy option any time of the day.

The Senior Stretch

Stretching regularly can help alleviate pain, protect joints, prevent injury and maintain mobility as we age. Incorporating stretching sessions into your daily or weekly routine is a simple and effective way to enhance your health and well-being; after all, you can do it anywhere, anytime, without the need for any equipment. Here are a few tips to help seniors – or anyone –stretch safely:

• Warm up your muscles before stretching by walking or moving around for at least five minutes.

• Stretch gently and slowly, taking in a deep breath and exhaling as you stretch.

• Hold stretches for about 30 seconds, allowing muscles time to relax.

• Avoid bouncing while stretching, and never stretch to the point of pain.

Science-Backed Benefits of Strength Training

Experts generally recommend 20 to 30 minutes of strength training two or three times per week. Here’s why:

Preserve and build muscle.

Muscle mass diminishes with age, increasing your body fat percentage. Strength training can help turn the tables and keep body fat in check.

Strengthen bones.

Strength training increases bone density and reduces the risk of fractures and osteoporosis.

Manage weight.

Increasing your metabolism and muscle with weights helps you burn calories more efficiently.

Maintain flexibility and balance.

Weight-bearing exercise can protect your joints from injury and reduce symptoms of arthritis, while also lowering your risk of falls by improving balance.

Enhance mood and quality of life.

Strength training can help reduce symptoms of many chronic conditions like depression, back pain, heart disease and diabetes. Research also suggests that exercise may help support cognitive function in older adults.

DOS AND DON’TS OF HEALTHY WEIGHT LOSS

duce health benefits, such as improvements in blood sugar levels, cholesterol and blood pressure. Start small and gradually build up.

DO eat at least four servings of vegetables and three servings of fruits daily. Produce contains an abundance of vital nutrients and is often fiber-rich and low in calories, which helps you to feel full.

DO speak with a doctor if you are vetting diet and exercise plans. A healthcare professional can assist you by indicating if a particular diet or fitness routine is acceptable for your age, goals and current health status.

Maintaining a healthy weight promotes long-term health. Being overweight or obese are risk factors for various conditions, including type 2 diabetes and cardiovascular disease. The World Health Organization reports that the worldwide obesity rate has tripled since 1975.

In 2016, more than 1.9 billion adults were overweight. Of these, more than 650 million were obese.

Health issues related to obesity are largely preventable. Losing weight in a healthy manner is essential for safe and lasting results. Individuals aspiring to lose

weight can follow these guidelines on what to do and what not to do.

DO add lean protein sources to your diet. Healthline indicates the body burns calories when digesting and metabolizing protein, so a high-protein diet can help to shed up to 80 to 100 calories per day. Protein also helps you to feel full, reducing the propensity to overeat.

DON’T get hung up on numbers early on. The Centers for Disease Control and Prevention advises that even modest weight loss of 5 to 10 percent of your total body weight is bound to pro -

DON’T overlook the impact of beverages on weight loss. The calories in sugary beverages, including some all-natural fruit juices, can add up quickly. Stick to water, tea or other unsweetened beverages to help with weight loss.

DO get moving more. The Mayo Clinic notes that while it is possible to lose weight without exercise, getting moving can help burn off the excess calories you can’t cut through diet alone. Exercise boosts metabolism and benefits mood and strengthens muscles and the cardiovascular system as well.

DON’T go shopping while hungry. If you do, you may make impulse buys that compromise healthy eating plans.

DON’T forget to track eating. Most healthy diets involve some sort of calorie-counting, whether they actually require you to document your intake or use a formula to attribute “points” or another measure related to what you eat. Writing or tracking the foods and beverages you consume will provide the most honest assessment of habits that could affect weight loss.

DO include foods you enjoy. Completely restricting access to occasional treats may cause you to resent healthy eating, which can derail weight loss goals. The principle of moderation can apply to healthy weight loss as long as you account for the more calorie-dense foods.

Losing weight in a healthy manner is achievable when you seek guidance and follow some time-tested techniques.