Getting Ready and Extra Steps

Hello, everyone, and we hope that you are enjoying this last full week of summer before Labor Day. What better way is there to get the most of summer living than to stop by Pathfinder Produce for a selection of yummy fresh fruits and veggies?  Many of our Hoop House products are at their tastiest now, and everything is competitively priced.

We invite all our friends and neighbors to come to the market in Edmeston on Thursdays, from 1 to 5 p.m. We accept many forms of payment, and have some great savings through our frequent buyer program.

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Fall is upon us, as the turning leaves on the trees at Pathfinder's Kennedy Willis Center are reminding me.  These beautiful sugar maples are always the first to turn at the end of August; they post a signal for everyone to get ready for the winter to come.

This past Sunday at Graceland, we spent time doing just that.  We spent several hours getting firewood out of our woods, a process which is hampered by how the property sits along a steep slope, and has a swamp at the bottom of the hill. Afterward, all my muscles ached. It wasn’t a bad ache, like with the cold or flu, but one from doing physical labor.

Our process for firewood would be comical for experienced woodsmen, I'm sure, but it works. My husband cuts downed-but-sound trees into manageable chunks. It's my job to roll the cut logs down the slope to a staging area. My son, who swings a mean 8 lb. maul, splits the larger pieces so they dry more quickly. Then we put them into the cart, drive the load to our yard, and stack everything to air dry. Once we get more things cleared out to make a decent trail in the woods, we'll graduate to our full size tractor, which has a loader.

(Some may ask why we don't just drag out logs and cut them near the wood pile. We find that dragging gouges the hillside, and gets the logs really, really muddy. Dirty logs equal dull saws and lots of frustrating delays).

Of course rolling logs is not a predictable sport, so you often have to roll or throw the logs several times to get them to where they need to be. Needless to say, my lower back shoulders, and legs get quite the workout when we tackle firewood. (I'm thankful for our old clawfoot tub … a hot soak makes all the difference).

Just to see how things compared to my typical walking schedule, my fitness tracker (as of 11 p.m. that day) said that I had put in 11,925 steps, walked 4.9 miles, and burned 1,757 calories. During a typical day, one where I do a lot of computer work, I try to meet my daily goal of 6,500 steps, and have averaged about 6,744 daily steps over the past 30 days. (If you're interested in tracking what you do each day, there are low cost fitness trackers available, or you can even use a cell phone app to count your steps. Even my ancient iPhone 4 has one of these apps).

This reminds me of an article I read a few years ago about treating your daily household tasks as part of your fitness routine. And indeed, a quick search reveals any number of recent articles on how chores can be a great way to “feel the burn.” Weight Watchers says that tackling chores may have an added benefit because “you are more likely to stick with moderate-intensity as opposed to high-intensity activity over a lifetime.” Plus, at the end of your workout, you've actually accomplished something, which can be seen as a positive reinforcement.

Another strategy is to consciously make efforts to get more steps each day. Don't park your car as close as you can when you go to the store, take the stairs more at work, and be inefficient as you complete tasks about the house (make two trips upstairs to put away clean laundry instead of just one).  Other suggestions are available at the Prevention Magazine website. 

Until next time, keep moving and be well!

Lori

Back to School: Healthy Lunch Ideas

Where did it go?  That had to be the quickest summer ever!!

As local families start planning for busy school and sports schedules, and get into the routines of packing lunches and snacks for their students, we invite them to come to Pathfinder Produce held each Thursday in Edmeston from 1 to 5 p.m.  We’ve got some great items to serve to your young scholars, and it’s been proven time and again that kids need healthy meals to grow and perform well.

We look forward to seeing you this Thursday at Pathfinder Produce!

Below, my colleague Martha shares some thoughts on healthy lunches.

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It’s back to school time, and the search for answers to the age-old question: What do I pack the kids for lunch??

There are several key criteria for school lunches:

• The first should be obvious—is it nutritious?
• Second, will your kids eat it? If they won’t, no matter how nutritious it is, it won’t do them any good.
• Next, is it manageable? If it’s too hard to open, too messy, or too big, it will be problematic.
•  Also, will it keep safely until lunchtime? You want to make sure that you either use an insulated lunchbox and an ice pack, or pack items that will not spoil in a paper bag.

Here are some suggestions that I came across:

• Finger food! String cheese, fruit, crackers, cut up veggies. Small inexpensive reusable containers are great for this. Just be sure to have some extras on hand as they might not always make it back from school.
• Good old sandwiches. Encourage your kids to try different kinds of bread, including whole grains, and make a list of what kind of sandwiches sound good to them. The possibilities are endless!
• Leftovers. Some dinner leftovers will pack well for lunch the next day. If it’s something that needs to be cut up, do that at home before packing it to save time and the frustration during lunchtime. Insulated containers can even keep food warm for several hours.
• Don't be too concerned if your child wants to bring the same thing for lunch every day. As long as it's something good for them, it will actually save you from trying to think of something new and different every day. My kids used to go for weeks bringing the exact same sandwich every day, and eventually they would ask for something else and then bring that for a while
• Finally, here's a funny piece about school lunches from a blog that I occasionally read.

Until next time, eat and be well!

Martha (and Lori)

B12, vital for Health

We invite everyone to come to our next extra-delicious Pathfinder Produce market, this Thursday at the Pathfinder Village Commons, Edmeston, from 1 to 5 p.m. Our seasonal harvest is underway, which means that there are even more fresh treats for you to choose from.

We're nearing the end of our 20^th annual Summer Concert Series … there’s only two more Saturday night performances left for the year! Last weekend's concert by Stone Soup was great; some of the members of that band will revisit us this coming weekend at the Pavilion (fingers crossed on the weather) as their alter-ego, rock band, Monkey and the Crowbar.  The Summer Concert Series is made possible with public funds from the Chenango Arts Council’s Decentralization Grants Program, a re-grant program of the NYS Council on the Arts, with support from Governor Cuomo and the NYS Legislature.

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It's been a bit since I blogged on a specific vitamin, and I've heard snatches of stories on the radio about B12 deficiencies, especially among people of, ahem, a certain age. According to Wikipedia, which offers a detailed entry on this essential vitamin, Vitamin B12 is:

“… is a water-soluble vitamin that has a key role in the normal functioning of the brain and nervous system via the synthesis of myelin, and the formation of red blood cells. It is one of eight B vitamins.  It is involved in the metabolism of every cell of the human body, especially affecting DNA synthesis, fatty acid and amino acid metabolism.  No fungi, plants, or animals (including humans) are capable of producing vitamin B12.”

So we need it to function well, and we need to ingest it with our food, as we can't make it. A key element in the compound is cobalt. Cobalt is a mineral found in the earth that has been used historically to create that lovely blue smalt glass, or deep blue pigments for paint.

According to Good Housekeeping, B12 is found naturally in meats, poultry, fish, shellfish, eggs, dairy, and is added to processed foods like fortified cereals.   So what happens if we don’t get enough B12 through our diets?  Prevention Magazine says that 4 of 100 women ages to 40 to 59 are deficient in B12, and the deficiency can be affected by not eating a strict vegetarian/vegan diet, and certain prescriptions.  If you suspect you are low in B12, talk to your doctor about your concerns.  Doctors may prescribe vitamin pills or shots if your levels are off.

Some symptoms of B12 deficiency may include: 

• Fatigue and weak muscles, despite sleeping at night: This is because your body doesn’t make enough red blood cells (anemia), and therefore can’t transport sufficient oxygen to your cells.
  
•  You experience numbness or “pins and needles:” Prevention indicates that low oxygen levels can lead to nerve damage.
  
• Brain fog & Forgetfulness:  If you struggle with finding items or remembering names, a B12 deficiency might be affecting how your brain functions.  If medically diagnosed and treated, many patients report improvement.
  
• Dizziness and balance issues:  According to Prevention, one Turkish study compared patients complaining of dizziness with a healthy sample.  They found that the patients had 40% less B12 than the comparison group.
  
• Pale or yellow-tinged skin:  Red blood cells rely on B12 to remain healthy; if they breakdown due to a deficiency, it may cause jaundice.
  
•  A tongue issues:  A severe B12 deficiency can kill off your tongue’s papillae and taste buds, resulting in a loss of taste, even with favorite foods.  This can then result in weight loss, due to the lack of pleasure in eating.
  
• Moodiness, worries or paranoia:  Doctors suspect that B12 affects the synthesis of compounds like serotonin and dopamine, which affect emotions, depression, and anxiety levels.
  
• Eye problems:  In severe cases, a lack of B12 can affect your optic nerve and blood flow to your retina, which can cause vision blurriness, light sensitivity, or vision loss.

Another good article on B12 deficiency is found at the Harvard Medical School website.

Until next time, eat well and be well,

Lori

Thoughts on Dental Health

We invite everyone to the next scrumptious Pathfinder Produce at the Village Commons, Edmeston, on Thursday, August 10, from 1 to 5 p.m.. We're serving up some of the freshest, most-flavorful veggies through the efforts of our Adult Day Services members, who put such loving care into our Pathfinder Hoop House produce.

This coming Saturday, we invite everyone to enjoy the continuing 20^th annual Summer Concert Series at the Pathfinder Pavilion at 7 p.m.  Our next concert on August 12 features a satisfying serving of great songs by the band Stone Soup.  The Summer Concert Series is made possible with public funds from the Chenango Arts Council’s Decentralization Grants Program, a re-grant program of the NYS Council on the Arts, with support from Governor Cuomo and the NYS Legislature.

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I've noticed in my Facebook feeds that one of our regional health insurers, Excellus BlueCross BlueShield, has been recommending people improve their dental health by adding regular flossing to their gym workouts.  The part that really grabbed my attention was that they cite that a large majority of people don't take this one easy step in support of their overall health.

It got me to wondering, “So, what is the state of dental health in America”? According to a 2014 survey, most Americans brush twice a day, but only 4-in-10 floss each day. The survey article also ferrets out other poor habits, like not brushing long enough (for at least 2-3 minutes), not brushing correctly, or cleaning at the wrong time.

Some web sources suggest that the plaque bacteria that cause tooth decay and gum disease are suspected in having a role in other inflammatory diseases like rheumatoid arthritis, diabetes and dementia. Last August, there was a brouhaha in the press, as the Associated Press called into question the American Dental Association’s research studies on flossing's effectiveness. In response, the ADA stated, “… while the average benefit (for flossing) is small and the quality of the evidence is very low (meaning the true average benefit could be higher or lower), given that periodontal disease is estimated to affect half of all Americans, even a small benefit may be helpful.”

But perhaps there's another way to look at the whole dental health picture, rather than the direct health consequences. There are many online articles that indicate poor dental health plagues families that can't afford regular dental visits.  One article from 2015 reveals the relationship between poor dental care for Greek children during that country's financial crisis, and other societal consequences, like subsequent poor eating habits.

The article says, “Doctors and scientists have long associated dental health with economic development, largely because good teeth are correlated with access to education. Pain from dental diseases keeps children in many developing countries from their studies, according to the World Health Organisation.”  Further, there are many other articles that indicate that if you have poor teeth, your job prospects may be limited, and if you are working, your dental health can affect job performance.

So it’s clear that dental health matters, and it’s important to take proactive steps to improve one's health, like better brushing techniques.  (I’d never heard of the Modified Bass method before, who knew??!)  This article from the Mayo Clinic offers some tips, including brushing techniques, advice on plaque removal, and mouth warning signs that shouldn't be ignored.  There are things like candy and sugary/acidic drinks that are to be avoided, as there are foods that are beneficial for teeth– calcium-rich foods, vitamin-packed crunchy veggies, etc.  There are some surprises in this article from the Carefree Dental website.

Finally, one may reconsider investing in better toothbrushes. Electric or ultrasonic toothbrushes are considered more effective and are have come down in price from several years ago.  And even manual toothbrushes have been given a redesign to do a better job, and are now available now at online outlets.

Until next time, keep smilin’!

Lori

It's Baaacckkk!!!!

We invite everyone to this week’s delicious Pathfinder Produce market, where we have the freshest produce, the most helpful staff, and some really great pricing.  Our market is set for the Pathfinder Village Commons, here in Edmeston, from 1 to 5 p.m.  We look forward to seeing you!

As you will see on our price list, many of our Pathfinder Hoop House grown products are now being sold at the market.  Our thanks go out to the Adult Day Services team, whose members tend our delicate plants and harvest our fruits and veggies with loving care.  They really do an outstanding job in adding even more fresh produce choices for our loyal customers to enjoy.  And the fruits and veggies … they are oh, so good! 

Below, my colleague Martha Spiegel shares some thoughts on one of the joys of summer, sweet corn.   

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Something my family looks forward to every year is the return of sweet corn. My husband and I grew up eating New Jersey sweet corn (the best in the world, as far as we’re concerned—sorry New York!). During our time living in Arizona, we really missed it. When we moved our family back to the east coast in the summer of 1996, one of the first things we sought out was sweet corn. We actually wound up eating it almost every day until the end of the season. 

We had a debate the other night about the best way to cook it. My husband prefers it boiled, but our daughter-in-law loves it grilled. I love it either way, and my grandkids don’t seem too choosy about it either.

I saw that local corn is in now, so I’ll give you some recipes for grilled corn-on-the-cob so you can try it for yourself. This blog post gives three ways to grill corn, with advantages and disadvantages to each. They also mention a quick microwave method that I just heard of from a friend last night which could be convenient for a single serving.

I feel like everyone has their own method of boiling corn-on-the-cob, from what you add to the water to how long to boil it for; I won’t jump into that debate except to mention that I recently heard of boiling corn in milk. That was a new one to me, and I think I may give it a try. Here’s that recipe.

If you have a favorite way to prepare corn on the cob, let us know. We’re always willing to lend an ear!

Until next time, enjoy all the fresh produce and ways to share it with your loved ones!

Martha (and Lori)

The Perfect Savory Summer Treat!

Hello everyone!  We invite all our friends and neighbors to come down to the next yummy Pathfinder Produce, set for the Village Commons on Thursday, July 27, from 1 to 5 p.m.  We’re just bursting with healthy, crunchy, fresh veggies and fruits!  Plus, our produce from our very own Pathfinder Hoop Houses is now being harvested by members of our Adult Day Services … it’s simply delicious!!

Our Summer Concert Series is still in full swing for another month … come down to the Pathfinder Pavilion this coming Saturday evening, July 29, at
7 p.m., to enjoy the sounds of hammered dulcimer virtuoso Dan Duggan, along with guitarist Peggy Lynn, who will present songs inspired by New York's North Country and other folk tunes. 

The Summer Concert Series is made possible with public funds from the Chenango Arts Council’s Decentralization Grants Program, a re-grant program of the NYS Council on the Arts, with support from Governor Cuomo and the NYS Legislature.  The series is also made possible with funds from private donors, Stewart’s Shops Holiday Match Program, and WGY’s Christmas Wish.

Below, my colleague Maura Iorio offers some thoughts on yummy grilled summer meals!

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Summer is in full swing, and although it seems many days have been rainy and overcast this year, it only makes us appreciate the warm sunny days even more!

One of my favorite things about summer is using the grill to make quick and simple dinners. Although hamburgers and hotdogs may be the first things that come to mind when we think of BBQs and cookouts, grilled vegetables can add some much needed color and flavor to your meal!

Any fresh veggies, in my opinion, are great on the grill, but here are some recipes to get you started:

 Grilled Fajita Vegetable Skewers

Pair these with some grilled chicken or steak for the perfect Tex-Mex dinner!

Click here for the recipe!

Mediterranean Grilled Zucchini Boats

Summer is usually filled with an abundance of zucchini and yellow squash! Switch it up by grilling these Mediterranean-inspired zucchini boats—perfect as a side dish or on top of a light salad!   Click here for a step-by-step tutorial!

Grilled Portobello Mushrooms

Portobello mushrooms are my favorite vegetable to grill! This recipe from Rachel Cooks is packed with flavor and easy to make! Click here for the recipe and video tutorial. 

Whatever recipe you try, grilled vegetables are guaranteed to be a delicious (and nutritious) addition to your summer meals!

Until next time, enjoy all the summer flavors!

Maura (and Lori)

Black Caps and Bicycles

Greetings, everyone! Our summer is flying by here at Pathfinder Village, and we invite all our friends and neighbors to come down to Pathfinder Produce this week to get the best flavors of the season. We're open on Thursday at the Village Commons, from 1 to 5 p.m. Our friendly and courteous staff is looking forward to helping you with your fresh produce needs.

We want to say hello to our current week of Camp Pathfinder campers … this is a great program that has been happening for seven years here at the Village, and through it we meet some wonderful young adults from throughout the country. This is our third week of one-week camp, and we're having a great time welcoming back some of our veteran participants, as well as some new friends.

Also, our 20^th annual Summer Concert Series is going strong! We invite everyone to come to the Pavilion this coming Saturday night as Pathfinder welcomes a new group, Crow Ridge, this year. The four-member band specializes in a unique repertoire of modern country, alternative country and Americana, and provides high-energy, danceable cover songs.  You can bring your lawn chair, kick back and enjoy the music!  

The Summer Concert Series is made possible with public funds from the Chenango Arts Council’s Decentralization Grants Program, a re-grant program of the NYS Council on the Arts, with support from Governor Cuomo and the NYS Legislature.  The Series is also made possible with funds from private donors, Stewart’s Shops Holiday Match Program and WGY’s Christmas Wish.

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This weekend our family took advantage of the dryer weather to catch up on the mowing and trimming. As we were whacking weeds, I noticed we have some wild grapes growing through the hedgerows, and that the raspberries and black raspberries are nearly ready to pick. We don't have enough to collect, so we generally just grab a few here and there as tantalizing samples.

The black raspberry or black cap, aka rubus occidentalis, is different from the blackberry, also of the rubus genus, in several key ways. First, it is generally smaller, has some small hairs, and when one picks the black raspberry, the berry is hollow. The black raspberry is also not as tart as the blackberry.

Black raspberries are similar too to red raspberries, but their stems tend to have more barbs. Black raspberries' taste is different from the red ones … here are some thoughts on black raspberries and some recipes from simple good and tasty. 

According to another website, the black raspberry buzz, black caps offer a lot of health benefits: “Black raspberries are one of the healthiest berries on the planet.  They are lower in sugar than most berries and also contain a lot of fiber (around 8 grams per cup). They contain large amounts of anthocyanins, and around three times the antioxidants found in blackberries.  They are also one of the most well-researched berries, especially in the area of cancer prevention.”

The World's Healthiest Foods website says that wild raspberries’ origins are obscure, and they appear in different forms on five continents.  Humans began cultivating raspberries in Europe at about the time of Christ.  Today, cultivated raspberries rank third in popularity for berries, and Russia, the U.S., Serbia, Poland, Chile and Mexico are among the top producers.

It’s funny how just picking a few black caps can bring about lots of fun memories. When I was about ten, we would go berry picking with my older cousins on their dairy farm in Columbus, near the Chobani plant (which was then owned by Breakstone and started off as the Phenix Cheese Company plant).  We'd never end up with tons of black caps, but our moms would have enough for a pie or two, and we’d just eat them by the handfuls too. They were well worth the bug bites and scratches from the brambles.

Another memory from those summers’ past is of riding around on some ancient single speed, coaster-braked, balloon-tired bikes my cousins owned.  They dated from the early ‘60s, were really heavy, and could withstand the bumps of country roads.  We just always had to make sure the tires were full of air, which of course meant removing the black caps to the tire stems and using my uncle’s handy compressor.  That smidgen of bike mechanics set me on the path to later attempt more-involved repairs through the years, including a couple of modest rebuilds.

Our knowledge of bike safety in those days was nil – no bike helmets, and we would do things that today would make me blanch if my kids did them – like riding down really steep hills onto major roads.  But ever since those days, I’ve loved casual bike riding for exercise and will be taking a few “upcycled beach cruisers” I’ve cobbled together on our summer vacation.  Thanks to my analytically minded son, we’ve finally figured out what was wrong with a “forever flat front tire” … a small staple, which you couldn’t see on the outside, had penetrated the tread and kept puncturing pin-holes into the tubes as they were pressurized.

Until next time, enjoy some berries, and keep cruisin’!

Lori