National Radon Awareness Month

January 26th, 2010

With our snow comes the opportunity for you to find out if your home is harboring the #2 cause of Lung Cancer!  Radon Gas.  Do you know the level of Radon in your home?  Is it below 4 pCi/L?  Of tests completed over the last 5 years that CSU Extension and San Juan Basin Health Department have been involved with, two of every three tests completed have required additional action!  Throughout La Plata county, homes have tested anywhere from 1 to 98 pCi/L!  January is National Radon Awareness Month.

Radon gas is a natural product of our particular soil, but can cause lung cancer if trapped in a living space. Radon is a colorless, odorless gas that results from decay in the soil. The gas moves through the ground and into your home via cracks and holes in foundation, collecting in enclosed spaces like basements or ground-floor living areas. Without radon testing and proper radon mitigation, radon exposure is extremely dangerous. Radon gas is the number-one cause of lung cancer among non-smokers and second leading cause of lung cancer overall. If levels are elevated one can vent radon gas from the home before it has a chance to build up to harmful levels inhaled by residents.

Home construction techniques of the last 20 years have led to tighter, more energy-efficient homes.  These tighter homes also have the ability to hold more radon gas indoors.  It’s critical to determine if you have radon in your home and take action.

The good news is that testing and mitigation are possible to accomplish without a lot of expense.  Also because of energy tax credits available through 2010, some improvements that make your home more energy efficient can decrease radon levels in your home (30% tax credit).

To provide information and testing, we have scheduled several sessions for community residents to learn about radon.  At these sessions we also have free test kit while they last (for information 382-641 or 247-5402 Ext 223).


Basic radon testing involves a test packet hung in the lowest living area of your home. Results are e-mailed to you within a day or two after the lab receives your test kit. You can also purchase the radon test kit for around $12 from local hardware stores.  Hang the test for three days when your home is closed.  Excess air circulation negatively impacts accuracy of radon test results.

The results are reported in picoCuries per liter of air (pCi/L), and if result is 4 pCi/L or above, a mitigation system is recommended. This typically involves soil suction radon mitigation system.  One starts by sealing cracks in your home’s foundation, then installation of a vent pipe under the lowest level floor to vent outside. A specific fan could be installed to pull the gas from the soil beneath the house and vent it above the roof where it can’t reenter the structure. Most importantly, after the radon mitigation system is installed, get a second radon gas test done.  Only by testing can you be sure the radon mitigation system was properly designed and installed.   Your home should be re-tested every five years or, if one has a mitigation system; it should be re-tested every two years.

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5 great vegetables to grow in our climate

January 26th, 2010

by Darrin Parmenter

I feel like I am risking what little journalism credentials I have – I majored in Journalism for one semester at University of Northern Colorado – because this will be the second article in a row that has a list of five. Last time I wrote about my five goals for Extension in 2010 and this week’s topic is my five most favorite vegetables that can grow in our climate.
See, I just got done ordering seeds for my vegetable garden – a giddy time for garden enthusiasts (read: nerds) – and thought I would share my happiness. Plus, it’s the middle of January – a.k.a. the “lean horticulture months” – and
topics tend to run thin this time of year.  A couple of caveats: although my garden is full of them, tomatoes are not on this
list, nor are green chilies/peppers. I didn’t include tomatoes because they cause me grief and lack of sleep. I am excluding green chilies and other peppers because I believe they transcend this list and should be their own food group.
1. Asparagus. We planted 25 crowns of ‘Jersey Knight’ last spring and look forward to our first moderate harvest in 2011. But it’s worth the wait, as the whole family can’t get enough asparagus every spring.
2. Sweet Corn. The irony here is that I don’t recommend sweet corn for the home garden, nor do I plant it in my garden. Yet there is nothing like biting into a fresh ear of sweet corn in late August. Unfortunately, sweet corn has its downfalls – it
is a heavy feeder (water and nutrients), is prone to pests, and takes up a lot of space in the garden. Thank goodness for Olathe. If you want to try to grow it look for early varieties (less than 70 days).
3. Potatoes. Its addition to this list is a requirement as I spent years working on potatoes during graduate school. My heritage can also be traced back to Antoine-Augustin Parmentier, who in the 18th century promoted potatoes as a food source (rather than hog food) throughout Europe. My favorites: Yukon Gold, German Butterball, and Adirondack Red.
4. Carrots. I could eat fresh carrots all day, and there is a good chance you’ll see the family with a carrot in their mouths at the farmers market. Carrots can be challenging to grow in our clayey soils, so I would take the time to amend a bed
for them. Raise it up and add lots of organic matter to create a loose soil that doesn’t impede their growth. Look for Nantes cultivars for the garden, as they tend to be a little smaller and very sweet.
5. Rutabaga. This was close, with broccoli coming in close behind. But since many of you probably haven’t even tried a rutabaga, I felt like it needed its own cheering section. They are a cross between cabbage and turnips, store well, and
are a perfect compliment to the fall/winter garden. I have had success growing American Purple Tops and Laurentian.

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State of the State by Jeanine Justice

January 25th, 2010

State of the State by Jeanine Justice

Tuesday, January 19th, 2010

I recently traveled to the Front Range for a conference on preventing chronic disease in Colorado and was presented with obesity facts about Coloradoan’s, and it surprised me.  While CO is still the leanest state in the union with approximately 19.4% of residents (that’s 659,600 people) being considered obese, we as a state are still increasing our incidence of obesity and overweight at a faster rate than the rest of the country – we just started at a lower point.   Our obesity and overweight rates have risen the fastest of any state in the last decade. In Colorado, the annual obesity-related medical expenditures for adults is approximately $874 million.

There was some good news from our state concerning the obesity rate – the number of children considered obese did not rise from 2006 to 2007 (the latest year data is available) but stayed the same.  You could look at this two ways – the optimist view that the number of obese kid’s didn’t rise, or the pessimist view that the number of obese kid’s didn’t go down.  Either way, it’s not something we should hang our hat on and say the obesity epidemic is going away.

Being obese or overweight increases your risk of most chronic diseases, such as heart disease, diabetes, kidney disease, high blood pressure, cancer, and stroke.  Health care costs associated with physical inactivity and being overweight were over $76 billion in the US in 2000.  Preventable illness makes up 70% of the burden of illness and associated costs (“preventable” means illness caused by lifestyle choices such as being inactive, smoking, eating lots of unhealthy food, and being overweight) and obesity can be associated with one-third of premature deaths in Colorado.

Here are some of the facts facing the children of our state –

  • Colorado children living in poverty are three times more likely to be overweight than children from higher income families
  • Colorado’s Hispanic children ages 2-14 are three times as likely as their white peers to be overweight
  • 92% of Colorado children do not eat the recommended amount of vegetables per day (4 servings recommended, 1 serving = 1/2 cup cooked vegetables, 1 cup raw, 2 cups lettuce)
  • 57% of Colorado children do not eat enough fruit each day (5 servings recommended, 1 serving = 1 small apple/banana/orange, 1/2 cup berries)
  • 56% of Colorado high school students don’t get the recommended amount of physical activity per day (60-90 minutes) and over 26% watch 3 or more hours of TV per day
  • 27% of Colorado children get less than 5 hours of physical activity each week (recommended is 60-90 minutes per day)

Some sobering statistics to be sure, but how can we begin to combat our ever rising obesity epidemic?  Healthy eating and making healthy food choices most of the time is a great place to start.

Homework:  Instead of making another New Year’s resolution to lose weight or exercise more, make a commitment to live a healthier lifestyle by eating healthy foods most of the time and getting physical activity each day.  If you’re a parent, take a week to look at the foods your child/children are eating and see if they meet the recommendations above.  Are they getting the amount of physical activity they need?  Are you setting a good example by eating healthy foods?  What lifestyle changes can your family make that will ensure your child won’t become one of the statistics above?  If you don’t have children, do it for yourself or someone you care about.  Make a New Year’s commitment to live a healthier life!

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Block Binges with tricks for the Holidays

January 25th, 2010

December 02, 2009

Making the holidays healthy for you and your family isn’t as difficult as you might expect.

Sure there are plenty of temptations out there, such as the office holiday party with high-fat foods and drink, or your friend or neighbor’s holiday open house with lots of desserts, and baked-good gifts. But that doesn’t mean you can’t keep your healthy eating and exercise regimen going and still share companionship (and food) with family and friends.

Many holiday foods are naturally low in fat, calories and sodium, but the way we prepare them changes them into unhealthy, fat and sugar-laden dishes. Side dishes such as mashed potatoes or sweet potatoes can be healthy, low calorie and loaded with vitamins, minerals, fiber and immune-boosting antioxidants, if cooked correctly. Sweet potatoes, or any other root vegetables (think turnips, rutabagas, potatoes, fennel bulbs) can be cut into bite-sized pieces, tossed with olive oil and herbs and spices, and roasted in the oven for a tasty and healthy side dish. Cook your vegetables with small amounts of fat, or steam them for low-calorie, high-nutrition side dishes. Stuffing can be made healthier by using whole-grain breads, adding lots of vegetables (such as celery and carrots) and small amounts of nuts or dried fruits, and using chicken broth to add moisture. Turkey is the ultimate lean protein—just don’t deep-fry it or add lots of fat. Use spices, chicken or vegetable broth and herbs to bring out the delicious flavors of the meat.

The Web site www.eatingwell.com has a healthy holiday recipes section I like that covers all the season’s major holidays, and will give you some great ideas to change one item in your traditional menu. You can go slow, or use it together with a Web site such as www.mayoclinic.com and develop a whole new holiday menu.

Choose lean meats for the main course, such as poultry (without the skin), beef or pork loins, fish or, better yet, go vegetarian for a main dish and use beans, whole grains and nonfat dairy as your protein sources.

Think outside the box and offer a nontraditional main dish such as soup, whole-grain pasta and other ethnic dishes. Remember portion sizes for meats are one serving equals the size of a deck of cards (about 3 ounces), two to three servings a day are recommended for most people.

Appetizers and desserts are usually empty, extra calories – choose just one or the other (dessert will always get my vote) and go for the vegetable appetizer or the fruit dessert. Because there are foods during the holidays that aren’t usually available other times of the year, prioritize your choices – pass on the store-bought cookies, cakes and pastries, and choose a small piece of homemade dessert or a glass of champagne.

Enjoy the holidays with your friends and family, and start the New Year with a resolution to continue your healthy eating and active living.

Jeanine Justice has 20 years of experience in nutrition. She is currently the coordinator for the Healthy Lifestyle La Plata Coalition.



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