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Author: Marci Metz

November Fruit Tree Care

Posted on by Marci Metz

If you have newly planted fruit trees they need a little extra maintenance this time of year. Rabbits may begin to nibble on newly planted trees and shrubs through the winter. Protect your investment with at least 2-foot-tall cylinders of 1-inch-mesh, chicken wire, or similar barrier.  Other control methods include plastic tree wraps and liquid rabbit repellents sprayed on the plants. Repellents will need to be reapplied each time it rains. It’s also a good idea to pick up fallen fruit in the fall. This will prevent diseases from overwintering and fungal spores will be destroyed.

By: Cassie Homan

The Silent Epidemic: A Real Story of Victory Over Sever Depression

Posted on by Marci Metz

Coach Mark Potter & his wife Nanette provide a real, relevant, and raw story of their personal experience with severe depression. Mark discovered a person can have victory over mental illness and he shares his experiences to help others. Nanette will share her perspective and give the caregiver practical suggestions to assist. Mark shares his story of overcoming obstacles and even suicidal thoughts. He shares practical ideas to help everyone train their brain and be able to practice mental health and wellness strategies.

Event will be held on November 18th from 6:30-9:30pm at the Blair Theater Center for the Arts at 1310 19th St., Belleville, KS.

For more information contact the River Valley District at (785) 325-2121.

By: Ashley Svaty

Focus on Meaningful Rituals this Holiday Season

Posted on by Marci Metz

Life is full of rituals. A ritual is ceremony or action performed regularly when triggered by an event, tradition, or specific family interaction. Healthy rituals create environments that promote belongingness and security.

Life is also full of routines. Adults and children rely on routines to learn and progress. The human brain desires patterns and predictability; a clear pattern supports continuity.

It is important to acknowledge that both routines and rituals are essential components of a satisfying lifestyle. To avoid assuming they are the same visualize the distinction:  A ritual is round and full of meaning while a routine is flat, functions like a machine, and is without meaning. In the chaos of life, we may allow valuable rituals to digress into a routine, becoming stripped of the positive connection it contributes toward the sustainability of strong relationships.

Healthy rituals are enjoyable, explore the meaning of life, and provide opportunities to empower and encourage relationships. While rituals are unique for each individual, relationship, and family, they generally fulfill the purposes of:

  • Relating: communicating, concern for others, problem-solving, balance of individual and together time, joint decision-making
  • Changing: adapting to a new developmental stage of life, adjusting to a new environment or set of expectations, responding to crisis
  • Healing: forgiveness, coping with loss, resilience
  • Believing: sense of identity, values affirmation, acknowledgement of an experience
  • Celebrating: recognizing special events, holidays, and accomplishments

Examine your rituals as we dive into the holiday season. Ask yourself: Is the ritual meaningful to all individuals involved? Does it create stress for anyone? Is the ritual safe, healthy, and an advocate for overall wellness? Is it enjoyable?

Reflect on high stress and unfocused times during your day. The times when your heart and mind seek to feel united with others is a signal that you need a ritual to regain positive energy. A challenging transition can be overcome by incorporating a new ritual or by making changes to one that has lost its value.

By: Nora Rhoades

Let’s Talk Turkey!

Posted on by Marci Metz

Always wash your hands, utensils, the sink, and anything else that comes into contact with raw turkey and its juices with soap and water.

Safe thawing:

Buy your fresh turkey 1 or 2 days before you plan to cook it.  If you are buying frozen, keep frozen until you’re ready to safely thaw. As a general rule when thawing in the refrigerator, allow approximately 24 hours for every 4 to 5 pounds of turkey. For example, a 20-pound turkey will take 5 to 6 days to thaw. Keep the turkey in its original wrapper and place on a tray or in a pan to catch any juices that may leak while in the refrigerator. A thawed turkey can remain in the refrigerator for 1-2 days and if necessary, a turkey that has been properly thawed in the refrigerator can be refrozen. For safe thawing in cold water and the microwave learn more here: https://www.fsis.usda.gov/shared/PDF/Lets_Talk_Turkey.pdf

Safe roasting:

Set your oven temperature no lower than 325 °F and place your turkey on a rack in a shallow roasting pan. Stuffing a turkey is not recommended; for more even cooking, add stuffing outside the bird in a casserole.  The stuffing and turkey must reach a safe internal temperature of 165° F. Check the internal temperature in the innermost part of the thigh and wing and the thickest part of the breast. For personal preference, you may choose to cook turkey to higher temperatures. Do not rely on the “pop-up” indicator, double check with a food thermometer. For quality, let the turkey stand for 20 minutes before carving. Below is a chart for the recommended roasting times according to the USDA.

Safe leftovers:

Discard any turkey, stuffing, and gravy left out at room temperature longer than 2 hours; 1 hour if temperatures are above 90ᵒ F. Divide leftovers into smaller portions and refrigerate or freeze in covered shallow containers for quicker cooling.  Use leftover refrigerated turkey within 3-4 days and if freezing leftovers, use within 2-6 months for best quality. Reheat turkey and stuffing to an internal temperature of 165° F.

For more information, please visit the USDA’s Let’s Talk Turkey consumer guide https://www.fsis.usda.gov/shared/PDF/Lets_Talk_Turkey.pdf.

By: Ashley Svaty

Tired of Bagging Fall Leaves?

Posted on by Marci Metz

In fall we often have an abundance of leaves in our gardens and lawns. Instead of bagging and hauling them to the local dump, consider a few of these options to get the most out of the great organic matter leaves offer.

  1. Shred leaves and let them decompose in your lawn or garden. Grind your leaves with a lawn mower to reduce the surface area. Then allow them to sift into your lawn or rake them into your garden for some added nutrients.
  2. Add leaves to your perennial garden for a beneficial mulch layer. Leaves act as a mulch protecting the crown and root system from winter extremes.
  3. Leaves make a great addition to your compost pile. Compost needs nitrogen and carbon components to fulfill the decomposition process. Leaves add a great carbon source.

By: Cassie Homan

Donating Safe and Nutritious Food

Posted on by Marci Metz

Donations of safe and healthy food help provide nourishment to hungry families and also reduce food waste.  When organizing or contributing to a non-perishable food drive keep these tips in mind to enhance the health of your local community.

  • Contact the food bank or pantry that you will donate to. They will know what their clients enjoy and what is needed at the time. Keep in mind that cash donations are also greatly appreciated and allow for discounted bulk purchases.
  • Donate nutritious non-perishable food that fits into the MyPlate model. Healthy canned fruit and vegetable options include fruit packed in 100% juice and vegetables canned with no-salt added. Lean protein options include canned or dried beans, canned tuna or salmon, canned chicken, nuts and nut butters. Choose whole-grains when donating pasta, crackers, oats, rice (brown) and granola bars. Non-perishable dairy items include nonfat dry milk, evaporated milk, and shelf-stable (UHT) milk.  If you are wondering if your local food bank or food pantry accepts fresh produce, first contact them to confirm this before donating.
  • Don’t donate repackaged, expired or damaged food. Don’t donate food that is past its “best by, “use by” or “sell by” dates. Only donate food that is in its original packages with the label intact.
  • Don’t donate home-canned foods. Because of the risk of botulism in improperly canned foods and the large variation in the level of safety of the methods used by home canners, food banks and food pantries should not accept home-canned items.

If you are organizing a food drive, it’s important to encourage people to donate safe and healthy foods and also specific foods that are needed, which will decrease food waste.  Potential donors should be provided with a list of suggested nutritious and safe items that suit these needs. A printable list of nutritious and safe foods can be found here: http://hungerandhealth.feedingamerica.org/wp-content/uploads/legacy/mp/files/tool_and_resources/files/healthy-food-donation-list.pdf

By: Ashley Svaty