Sept. 25, 2009

AGRICULTURE AND NATURAL RESOURCES

Harvesting and handling pumpkins

FAMILY AND CONSUMER SCIENCE

Physical activity is beneficial

4-H YOUTH DEVELOPMENT

4-H cooking and nutrition programs help form healthy habits

Harvesting and handling pumpkins

Source: Kenny Seebold, UK extension plant pathologist

For many people, pumpkins are a symbol of the fall season. Here in Kentucky, commercial farms are harvesting pumpkins, and they are readily available in local markets. For those Kentuckians that grow their own pumpkins, these are probably ready to harvest as well. Whether you grow or buy pumpkins for fall decorations, it is important to realize that careful harvesting and handling will help them last throughout the season.

Pumpkins should be harvested as soon as they are ripe and show a good orange color. Although ripe pumpkins can be left in the field for a period of time and tolerate light frost, heavy frost can cause damage. Do not try to harvest when the fruit and vines are wet since this can lead to the development of fruit rot. The best time to harvest is during sunny, dry weather. Cut vines with a pair of shears and leave four to five inches of stem, or handle, attached to the pumpkin to further reduce the chance for rot. Any pumpkins that display signs of rot should be left in the field since these will not store for very long.

Damaged pumpkins are much more likely to rot, so handle each fruit carefully to avoid bruising or puncturing the rind. Be sure to store pumpkins in a cool and dry location. To prolong the life of the fruit avoid exposure to direct sunlight as much as possible. Also, store pumpkins in a single layer to promote better air movement, which creates a less than favorable environment for bacteria and fungi.

As a consumer, avoid buying pumpkins that show any signs of rot. Also, steer clear of fruit that do not have handles or have handles in poor condition or are rotting. Handle pumpkins with care on the way home and store them in a cool, dry place out of direct sunlight. Keep in mind that once a pumpkin is carved, its days are numbered. After cutting, exposed surfaces become colonized with fungi and bacteria. The warmer the weather after a pumpkin is carved, the quicker bacteria and fungi will break down the fruit.

For more information about harvesting and handling pumpkins, contact the (COUNTY NAME) Cooperative Extension Service.

Educational programs of the Kentucky Cooperative Extension Service serve all people regardless of race, color, age, sex, religion, disability or national origin.

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Physical activity is beneficial

Source: Janet Tietyen, foods and nutrition extension specialist

Recent reports in the media question the effectiveness of exercise for weight loss and weight management. However, physical activity and exercise do provide many benefits for individuals including lower disease risks, mental health improvements and weight control.

Numerous studies show exercise and physical activity help prevent chronic diseases such as heart disease, osteoporosis, obesity and diabetes. Also, people who exercise generally feel better mentally. This is because during exercise your brain releases endorphins, hormone-like substances that are the body’s own “natural pain-killers.” This release can help prevent and treat mild cases of anxiety and depression. In fact, research shows regular moderate exercise to be as effective in treating moderate depression as antidepressant medication.

The problem is most of us don’t get enough exercise and physical activity every day. In 1973, Americans could eat around 2000 calories per day and still maintain their weight. However, from 1973 to 2003, Americans decreased their daily amount of physical activity by 25 percent, which would mean it takes 500 calories less to maintain weight. During the same time, the amount of calories we consumed rose by 300 calories a day. Those two numbers combined show many Americans consume an excess of 800 calories a day. Consuming this many excess calories can cause weight gain of at least one pound per week.

It’s easy to incorporate more physical activity in your day. Here are some ways you can become more physically active:

1.  Incorporate more physical activity while at home and work. Household duties such as climbing stairs, carrying laundry, running the vacuum, cleaning closets and moving boxes can help you stay in shape. When at work, take the stairs instead of the elevator or park farther away and walk to your building. Get up and move from your desk at least once every 30 minutes even if it’s only to make a copy or go to the restroom.

2.  Find ways to incorporate more walking into your day. Walking can provide you with physical activity, as well as help you clear your head, listen to music or spend time with friends and family.

3.  Build and maintain strong muscles. You can do this without purchasing expensive exercise equipment or weights. Utilize your available resources. For example, canned goods make good hand weights. Stretches and muscle toning are also things you can do while watching television.

While physical activity and exercise do have benefits, it may not lead to weight loss on its own for everyone. If you want to lose weight, it’s important for you to make healthy changes to your diet in addition to more physical activity. Once you reach your weight loss goal, physical activity and exercise can help you keep the weight off.

Extension offers many programs related to weight loss and weight control. For more information on programs in your area, contact the (COUNTY NAME) Cooperative Extension Service.

Educational programs of the Cooperative Extension Service serve all people regardless of race, color, sex, religion, disability or national origin.

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4-H cooking and nutrition programs help form healthy habits

Source: Sandra Bastin, food and nutrition extension specialist and Martha Welch, state 4-H youth development specialist

It’s never too early to develop healthy habits. Through 4-H nutrition and cooking programs, youth learn to do just that. In these programs, young people learn about many topics including food safety, food preparation, basic nutrition, cooking skills and food preservation through fun, hands-on activities.

With these skills, youth learn how to prepare healthy, nutritious meals for themselves and their families. No previous cooking experience is needed. Many of these programs have multiple levels of difficulty so youth of all ages and abilities can participate.

4-H projects, such as Fantastic Foods, allow young people to complete various activities related to food and nutrition under the guidance of an adult. While 4-H’ers learn basic food preparation and cooking skills, they can also complete various experiments related to food and nutrition, such as causes of mold growth on food or ways calcium keeps bones strong.

Super Star Chef is for young people who are interested in food but do not have a lot of experience in the kitchen. In this program, youth learn about many topics including knife skills, sanitation, food safety, recipes, portions and measuring.

Another program, Super Star Chef Goes to the Farmers Market, allows youth to build upon skills taught in Super Star Chef and Fantastic Foods to learn about purchasing and preparing locally grown foods. Youth attend a local farmers market and learn about topics such as food selection, cooking, storage, and nutritional value of fruits and vegetables.

4-H’ers can also learn about locally grown foods by completing a gardening project. Youth do not need to live on a farm or have a large yard to participate. Some produce, like tomatoes, can be grown in a relatively small space, such as a window sill. Gardening programs teach youth about the stages of plant development and nutritional benefits of locally grown fruits and vegetables. In addition, youth learn life skills, like patience and responsibility. Youth may also want to enter the fruits of their gardening project in the county or state fair.

Youth can use the healthy habits they learn in 4-H throughout the lives. For more information on 4-H nutrition and cooking programs, contact the (COUNTY NAME) Cooperative Extension Service.

Educational programs of the Cooperative Extension Service serve all people regardless of race, color, sex, religion, disability or national origin.

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