Category Archives: healthy living

4th H for Health

October Edition

 

Witch Brooms :

12 Sliced ​​cheese

12 pretzel sticks

12 Fresh chives

 

Directions:

  1. Fold the cheese slice in half and with the help of scissors, cut the fringes of the broom.
  2. Roll with the ‘fringes’ downwards using the pretzel stick as the axis of the broom.
  3. Finally to secure the cheese around the pretzel use a chive to tie a knot

Enjoy!


Bonus Opportunity

Delaware 4-H has partnered with Sussex County Health Coalition to Go Purple for the month of October! To help bring awareness and engage our community to stand up against substance abuse. Please sign the pledge to show your support in this awareness (SIGN THE PLEDGE – Delaware Goes Purple – Hook Development).

At your next club meeting have all members wear PURPLE and take a picture! Send it to Kaitlin Klair at kklair@udel.edu and we will create a collage of all clubs in purple!

For more information, reach out to Lindsay at lgooden@udel.edu or visiting: https://delawaregoespurple.org/

Healthy Vegetables and Fruits We Should All Eat

The Delaware 4-H Program joins in partnership with GOLO, the pioneering wellness solutions company, to promote and provide important information on vegetables and fruits we should all eat to be healthier. We appreciate the monetary support of GOLO to our 4-H program around the initiative of Healthy Living, and their interest in the health and well-being of our 4-H youth. This is the second issue of this information we will be sharing with all our audiences.

Please take time to review this information and include more vegetables and fruits in your normal daily diets. Look for additional information we will be sharing on a quarterly basis about other vegetables and fruits to eat.

Apples

• Apples, fresh, dried, or juiced, offer great nutritional value.
• Over 7,500 varieties of apples are grown worldwide.
• Apple trees take 4-5 years to produce fruit.
• Common varieties include Honey Crisp, Granny Smith, Gala, Fuji, Pink Lady, and McIntosh.
• The crabapple is the only apple native to North America.
• Apples are a heart healthy fruit that help reduce the risk of cardiovascular disease.
• Apples are fat free, sodium free, and cholesterol free.
• Apples are nutrient dense and filled with vitamins, minerals, and dietary fiber.

https://fruitsandveggies.org/fruits-and-veggies/apple/


Broccoli

• Broccoli is great fresh, steamed, or frozen.
• It is very versatile – can be raw or cooked, in casseroles, soups or salads, or in stir-fry.
• It is an excellent source of fiber, Vitamin C, and potassium.
• For the best taste, choose broccoli with a firm stem and tightly packed florets that are dark in color.
• Dark color indicates high nutrient levels.
• Broccoli is present in many ethnic cuisines such as Asian, Chinese, Japanese, Korean, Southeast Asia, Latino, and Mediterranean.

https://fruitsandveggies.org/fruits-and-veggies/broccoli


Asian Pears

• Ripe Asian Pears are hard and do not soften, unlike traditional pears.
• Pears are a member of the rose family.
• Pears are a good source of fiber which benefits heart health and provides a feeling of being full.
• Pears can help reduce cholesterol and blood pressure.
• They are full of Vitamin C and Vitamin K that help the immune system, bone metabolism, and regulate blood clotting.
• Consumption helps to reduce symptoms associated with coughs, ulcers, and constipation.
• Pears can be eaten both raw and cooked.
• Pears are great for canning and dehydrated purposes.
https://fruitsandveggies.org/fruits-and-veggies/asian-pears-nutrition-selection-storage/


Brussel Sprouts

• Brussel sprouts are available fresh and frozen.
• Choose firm, compact, bright green sprout heads.
• They are great sources of Vitamins B, C, and K helping with eyesight, immune system, cell growth, and healing.
• Brussel sprouts contain high levels of copper which are important for red blood cell growth.
• Brussel sprouts are very low in sodium and calories which reduces the risk of heart disease.
• The U.S. produces 70 million pounds of sprouts each year.
• The sulforaphane that gives brussels sprouts their unique flavor also helps lower cancer risks.
• They are a very versatile vegetable that can be grilled, stir-fried, or roasted.
https://fruitsandveggies.org/fruits-and-veggies/brussels-sprouts/

 

Celery

• Celery is highly nutritious and packed with Vitamin C which helps target the immune system.
• When selecting, choose straight, rigid celery stalks with fresh leaves.
• Celery protects heart health and reduces risk of heart disease.
• Celery is a low-calorie vegetable with a high-water content of 95%.
• It is a convenient on-the-go snack or can be incorporated into cooked dishes, stir-fries, or salads.
• Celery is rich in antioxidants and anti-inflammatory compounds that help fight cell damage, muscle inflammation, and promote overall health.
• Celery has high levels of fiber which help to keep bowel movements regular and aids in weight maintenance.

https://fruitsandveggies.org/fruits-and-veggies/celery/


Lima Beans

• Lima beans should not be eaten raw.
• They are a great source of fiber that helps fuel the colon cells to keep them healthy.
• They are available fresh, canned, or dried.
• Lima beans are rich in manganese which helps to boost bone strength and the body’s ability to process fats and carbohydrates.
• Most pod sizes are wide, flat, and slightly curved.
• They are high in Vitamin B6 which helps create hemoglobin and prevent anemia.
• They contain molybdenum which is important in breaking down toxic substances that enter the body.

https://fruitsandveggies.org/fruits-and-veggies/lima-beans/


Turnips

• Small to medium size turnips are the sweetest.
• They are versatile – both its roots and leafy greens can be eaten.
• Turnips can be boiled, mashed, or eaten raw.
• They are low in fat which helps reduce the risk of some types of cancer.
• Turnips are high in fiber providing aid in digestion.
• They are low in cholesterol levels and saturated fat which helps prevent heart disease.
• Turnips are a great source of vitamin K, A, and C, as well as minerals such as folate, copper, and manganese.

https://www.medicalnewstoday.com/articles/284815#diet-tips


Cabbage

• Cabbage can be steamed, boiled, stuffed, microwaved, or eaten raw.
• Cabbage is high in dietary fiber folate which is a nutrient needed for growth and production of hemoglobin.
• One cup of cabbage is about 15 calories.
• Drinking juiced cabbage is known to assist in curing stomach and intestinal ulcers.
• Cabbage contains quantities of fiber and iron that keeps the digestive tract and colon in a healthy condition.
• Cabbage is high in Vitamin C which prevents skin diseases, arthritis, and rheumatism.
• Cabbage has a high sulfur content which increases keratin production resulting in healthier hair, skin, and nails.

https://www.canr.msu.edu/news/cabbageandthesciencebehindthem


Pumpkin

• Often used to make jack o’ lanterns for Halloween; pumpkin seeds make a fantastic snack.
• Pumpkin can be prepared either savory in stews and soups or sweet in various desserts.
• Pumpkin is a good source of Vitamin A and Vitamin K that helps support vision, heart, and lung health.
• Pumpkin contains no saturated fat and cholesterol free which helps prevent the risk of coronary heart disease.
• Available fresh and canned for good nutrition and convenience.
• Smaller pumpkins tend to be sweeter.

https://fruitsandveggies.org/fruits-and-veggies/pumpkin/


Sweet Potatoes

• Sweet potatoes are available fresh, frozen, or canned.
• They are low in sodium, fat free, and cholesterol free.
• Sweet potatoes have a high fiber content that can assist with digestion and protects against diverticular disease.
• They are a good source of potassium which reduces the risk of high blood pressure and stroke.
• Sweet potatoes are a nutrient rich vegetable, high in Vitamin A and Vitamin C.
• Consumption has been shown to lower risk of heart disease, stroke, cancer, type 2 diabetes, and prevent obesity.
• Store sweet potatoes in a cool, dark place for use within 3-5 weeks.

https://fruitsandveggies.org/fruits-and-veggies/sweet-potato/

Healthy Vegetables and Fruits We Should All Eat

The Delaware 4-H Program joins in partnership with GOLO, the pioneering wellness solutions company, to promote and provide important information on vegetables and fruits we should all eat to be healthier. We appreciate the monetary support of GOLO to our 4-H program around the initiative of Healthy Living, and their interest in the health and well being of our 4-H youth. Please take time to review this information and include more vegetables and fruits in your normal daily diets. Look for additional information we will be sharing on a quarterly basis about other vegetables and fruits to eat.

Watermelon

·         Over 1200 varieties of watermelon available

·         Juicy, refreshing, and celebrated summertime treat

·         You can eat the entire fruit – the rind has healthy benefits too!

·         Heart healthy fruit that helps to reduce the risk of cardiovascular disease

·         Nutrient dense fruit filled with vitamins, minerals, and dietary fiber

·         Low in saturated fat and sugar

·         Contains lycopene which has been shown to reduce the risk of certain cancers

·         Offers great hydration for the body because it is 92% water

 

https://www.watermelon.org/nutrition/watermelons-benefits/#heart-happy)

 

Tomatoes

·         A fruit that can come in a variety of colors including yellow, orange, green, purple, and red!

·         Tomatoes, fresh or canned, offer great nutritional value

·         Rich in lycopene which is good for the heart and effective against certain cancers

·         Packed with Vitamins A and C, calcium and potassium

·         Fat free

·         Low in sodium helping to lower the risk of high blood pressure

·         Cholesterol free which helps to prevent heart disease

 

https://fruitsandveggies.org/fruits-and-veggies/tomato/)

Canteloupe

·         High in Vitamin A which helps to support growth of healthy red blood cells

·         High in Vitamin C which supports blood vessels and development of muscle and cartilage

·         High in the dietary fiber folacin which is a nutrient needed for growth and the production of hemoglobin

·         Fiber helps to reduce risk of heart disease and diabetes, as well as helping you to lose weight making you feel fuller longer

·         Full of potassium which helps with hydration, nerve health and proper muscle contractions

·         Contains phytochemicals that foster heart health and good vision that can boost the immune system and risk of some cancers

·         Good for hydration due to water content of 90%!

 

https://fcs-hes.ca.uky.edu/commodity/cantaloupe

Blueberries

·         Known as a superfood due to low calories and significant health benefits

·         Good source of hydration as blueberries are 85% water

·         Highest level of antioxidants in common fruits and vegetables – these protect your body from cell damage

·         Can help reduce cholesterol and blood pressure

·         Good source of fiber which benefits heart health and provides a feeling of being full

·         Can help maintain brain function and improve memory

·         Helps with insulin sensitivity which can lower chance of diabetes

·         Full of Vitamins C and K that help the immune system, bone metabolism, and regulating blood clotting

https://fruitsandveggies.org/fruits-and-veggies/blueberries/)

(https://blueberry.org/health-benefits/

Bell Peppers

·         Great fresh, frozen, or canned

·         Versatile – can be prepared grilled, sauteed, in soup or sauce, or even raw!

·         Available all year as they are not grown seasonally

·         No saturated fat and cholesterol free which helps prevent the risk of coronary heart disease

·         Low in calories making them a great snack or addition to any meal

·         Excellent source of Vitamin C – the highest of any produce!

·         Color of the pepper indicates how low it was on the vine – green being the earliest removed and red being the ripest

·         Red peppers have the most nutritional value because they are on the vine the longest.  They specifically offer Vitamin A which helps to prevent internal disease.

 

https://fruitsandveggies.org/fruits-and-veggies/bell-peppers/

Corn

·         Low in fat, cholesterol free, and sodium free

·         Has a high fiber content that can assist with digestion and protects against diverticular disease

·         Good source of antioxidants and carotenoids which helps promote eye health and prevent macular degeneration and cataracts

·         Consumption has been shown to lower risk of heart disease, stroke, cancer, type 2 diabetes, and prevent obesity

·         Full of Vitamin B that is beneficial for overall health

·         Contains potassium which supports healthy blood pressure, heart function, and maintenance of muscle mass

·         Does have higher carb content than other vegetables so need to be mindful of serving size

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/cash-in-on-the-health-benefits-of-corn

Green Beans

·         Great sources of Vitamins C, A, B, and K helping with eyesight, immune system, cell growth, and healing

·         Contains high levels of iron which are important for red blood cell growth and transport

·         Contain easily absorbed silicon which helps with the formation of healthy connective tissues, strengthens nails and boosts skin health

·         Strong diuretic properties serve as a great detox and help rid the body of toxins

·         High in potassium which helps build muscle and keep the heart healthy

·         Full of specific minerals like iron and zinc that assist red blood cells and muscle, and strengthens the immune system as wound care

https://eatfresh.org/discover-foods/fresh-peas-beans

Cherries

·         Highly nutritious and packed with Vitamin C which helps target the immune system and improve skin health

·         High in potassium helping with muscle contraction, nerve function, blood pressure, and critical body processes

·         Full of fiber improving healthy gut bacteria and digestive flow

·         Rich in antioxidants and anti-inflammatory compounds that help combat oxidative stress, and fight cell damage, muscle inflammation, and promote overall health

·         Eating cherries can help relieve exercise-induced muscle pain, damage, and inflammation

·         Protects heart health and reduces risk of heart disease by helping to maintain a regular heartbeat and remove excess sodium

·         Reduce symptoms of arthritis and gout by decreasing uric acid

·         Helps improve sleep quality due to melatonin, a substance that helps regulate your sleep-wake cycle

https://www.healthline.com/nutrition/cherries-benefits#TOC_TITLE_HDR_3

Summer Squash

·         Very low in calories and are great to add to salads or cook on the grill

·         Cholesterol and sodium free helping to reduce the risk of high blood pressure, coronary heart disease, and hypertension

·         Rich in manganese which helps to boost bone strength and the body’s ability to process fats and carbohydrates

·         Extremely high in Vitamin C that helps to reduce the risk of some cancers

·         Supports eye health and reduces risk of cataracts

·         High in Vitamin B6 which helps create hemoglobin and prevent anemia

·         High-fiber content promotes colon health and prevents constipation

·         High in dietary fiber which helps prevent elevated blood sugar level

·         Contains Vitamin A which helps maintain healthy skin and prevents skin aging

https://fruitsandveggies.org/fruits-and-veggies/summer-squash-nutrition-selection-storage/

https://www.healthline.com/health/food-nutrition/yellow-vegetables#corn

Peaches

·         Fresh and canned peaches contain many nutrients, but are most important for Vitamins A and C

·         Low in fat which helps to reduce the risk of some types of cancer

·         High in fiber providing aid in digestion

·         Low in cholesterol levels and saturated fat which helps prevent heart disease

·         Compounds found in peaches improve the skin’s ability to retain moisture and improve skin texture

·         Provides protection to skin by helping to retain moisture

·         Help reduce allergy symptoms by preventing the release of histamines in the blood

https://fruitsandveggies.org/fruits-and-veggies/peach/

https://www.healthline.com/nutrition/peach-fruit-benefits#TOC_TITLE_HDR_5

Health and Wellness Ambassador Opportunities

Health & Wellness Ambassador Summer 2021 Trainings

Open to all teens ages 13-19, you will be asked to become a Teen Health & Wellness Ambassador upon signing up. 

 

Program: Botvins Prescription Drug Misuse and Abuse training is an opportunity to become a peer educator in avoiding misuse/abuse of opioids and prescription drugs.

Training: Virtual via Zoom either Tuesday June 8th from 7:00pm-9:00pm

Registration: REGISTER HERE! [Register by June 7th]

 

Program: Soccer for Success is a sports-based youth development program incorporating health, wellness, and nutrition in addition to teaching youth participants how to play soccer. *No soccer experience necessary

Training: Virtual via Zoom either Monday June 7th from 6:00pm-7:00pm OR Thursday June 10th from 5:00pm-6:00pm

Registration: Soccer for Success Training [Register by June 4th]

 

Program: EFNEP Building my Body is a 5-lesson curriculum to help youth learn more about nutrition to help “build their body”. Lessons include recipe demos to taste familiar foods, as well as movement, activities, and games.

Training: Virtual via Zoom either June 15th from 5:00pm-7:00pm OR June 17th from 12:00pm-2:00pm

Registration: EFNEP Building My Body Training Registration [Register by June 14th]

 

Program: Up for the Challenge is a 5-part series that focuses on healthy nutrition, physical activity, and body image.

Training: Virtual via Zoom either Wednesday June 16th from 5:00pm-7:00pm

Registration: REGISTER HERE for UFTC TRAINING! [Register by June 14th]

Health & Wellness Ambassador Summer 2021 Meetings

https://www.pcsreg.com/health-and-wellness-ambassador-registration

Summer meetings include guest speaker Kate Angermeier of ChristianaCare presenting on the topics below. We will also share any updates, successes, and activities for stipend opportunities. Teen Ambassadorship is open to all teens ages 13-19

 

June 23rd 2:00pm-3:30pm ThinkFirst for Teens: Injury Prevention

ThinkFirst For Teens, a program of the ThinkFirst National Injury Prevention Foundation, is an award-winning public education effort targeting this high-risk age group. ThinkFirst chapters across the United States and in many other countries present compelling educational presentations at no charge for junior and senior high schools, as well as for colleges and after-school programs. Health educators explain how injuries occur, how they affect the body and how they can be prevented. Students learn that one poor choice can change your life forever, so it is each person’s responsibility to cut the risk for injury to themselves and others by making safe choices.                                                                                                   

July 15th 7:00pm-8:30pm ThinkFirst for Road Safety:

Traumatic injuries are the leading cause of death among teens – in fact, teens and young adults are in the highest risk group for injuries. The most frequent causes are motor vehicle crashes, violence, falls and sports and recreation. Among the most serious injuries are those to the brain and spinal cord, often leading to long term or permanent disabilities that can affect a person’s thinking, speaking, ability to walk, move or even breathe as they could before the injury.  The majority of these injuries are preventable when people use basic safety precautions. This program focuses on road safety, distracted and impaired driving.

August 18th 4:00pm-5:30pm Gun Violence as A Public Health Issue (Formerly the Choice Road Program) 

 

We discuss the epidemic of gun violence, and what that looks like inside and outside of the hospital. Topics covered include types of gun violence, the physical, emotional, and psychological impact of gun violence, Protective Factors, Know the Signs (from the Sandy Hook Promise program) and resources for students in their community. This serves as an informational presentation for any age.

If you have any questions, please contact Alyssa Whittaker

4th H for Health

April Edition

 

Easter Deviled Eggs

Recipe:

– 12 Large Eggs

– 1/4 cup mayo or miracle whip

– 1/4 teaspoon dry mustard

– hot sauce (if desired)

– Salt & Pepper to taste

– 4 drops red food coloring

– 4 drops blue food coloring

– 4 drops green food coloring

– 3 cups water or as desired

 

Preparations:

  1. Place eggs into a large saucepan, cover with cold water, and bring to a boil. Let eggs boil for 3 minutes; turn off heat, cover pot, and let eggs cook in hot water for at least 20 minutes. Drain and cover eggs with cold water. Peel cooled eggs.
  2. Cut hard-cooked eggs in half lengthwise and remove yolks; mash yolks in a bowl with mayo or miracle whip, salt, black pepper, hot sauce, and dry mustard until smooth.
  3. Place red, green, and blue food coloring into 3 different bowls and add about 1 cup water to each bowl. Steep 8 eggs white halves in each bowl, tinting the eggs whites pink, light blue, and green. If color is too pale, add more coloring to bowls. Drain colored egg whites on paper towels.
  4. Pipe or spoon egg yolk filling into colored egg white halves; cover and chill before serving, at least 30 minutes.

Enjoy!


Mental Health – Bonus

With so many things being unknown and schedules still moving around, have you tried taking a minute for yourself and breathing. Try these steps to help refocus yourself! Check out the GEM curriculum for more information.

4-7-8 Breathing:

Sit on shins or cross-legged with a straight back and shoulders relaxed.

  • Inhale gently through your nose while counting to four in your mind.
  • Hold your breath while counting to the number seven in your mind.
  • Exhale completely through the mouth while counting to the number eight.
  • This is one complete cycle
  • Repeat the cycle three more times to yourself.

 

4th H for Health

Announcing 4-H Healthy Habits Website!

  • On this site we have compiled a variety of resources that can assist you for remote, hybrid, or live classroom socially-distanced learning!

  • Each of these resources are aligned to meet nutrition and physical education goals for your classroom!

  • You will find activities that can be used as: bell ringers, stand-alone activities, substitute activities, all the way to full curriculum options!

  • Looking for something else? We are constantly updating, so check back often for new resources and feel free to share feedback/request specific content on the Feedback page!

DE 4-H Virtual Healthy Habits website


March Edition

 

Over the Rainbow Fruit Kabobs:

Recipe:

-1 bunch Bananas

-1 pk Strawberries

-1 pk Raspberries

-1 Pineapple

-3 Clementines or Cantaloupe

-1 bunch Green Grapes

-1 pk Blueberries

– 1 pk Blackberries

– 1 pk Black Grapes

– 1 pk Kabob sticks

**You can substitute above listed fruit for other fruits of your liking if you would prefer

 

Preparations:

  1. Rinse strawberries, raspberries, grapes, blueberries, and blackberries in sink.
  2. Cut up strawberries, bananas, and pineapple. Make sure to peel clementines.
  3. Take one piece of each fruit and place on kabob stick

Enjoy!

 


Environmental Health – Bonus

Is your room starting to get unorganized and things are all over the place? Well, this is the perfect time for you to declutter your space! Decluttering your space can help you focus your concentration on schoolwork, your thoughts, emotions, and feelings. This then sets you up for a room or workspace that can be used effectively.

 

March Challenge

Pick a drawer a day and clean it out by reorganize it and get rid of things that you have not used over the last 6 months or a year.

Healthy Living Updates

February Edition

 

Overnight Oats:

Recipe:

– 32 oz. plain Greek yogurt

– 2 cups of old fashioned oats

– 2 2/3 cups of milk or almond milk

– 6 tsp. chia seeds

– 1/4 cup honey

 

Preparation:

These can be eaten at any meal or as a snack; they are both filling and refreshing. We will make a batch in a large bowl and then fill in single serving jars.

 

  • Combine all ingredients and fill individual containers a little over ½ full (like mason jars or any other single-serving container you have in the house), seal and refrigerate overnight.
  • For breakfast or snacks throughout the week, simply take out of the fridge and add any fresh fruit or toppings you like and enjoy!

 

Financial Well-being Challenge – Bonus Challenge

Our awareness of financial health can have an impact on how we think, feel, act, and share with others. This challenge will introduce ideas and strategies to increase the strength of our financial literacy. Learning skills early on can help prepare for the future when finances become a staple part of our daily life.

Savings – Based on your needs or wants, make mini banks to take home and start saving for your goals. Have members bring small mason jars or recycled plastic bottles, decorate and label for your different needs and/or wishes. (ex: Fun with Friends, Car, Clothes, Movies, Summer Fun, Savings etc.)

 

4th H for Health

Our body is made up of 70% water and we require hydration. Try these refreshing flavor combinations, or create your own!

Flavored Water (2 Qt. pitcher):

Watermelon Lime/Cucumber Lemon (or Lime):
1 cup watermelon /1/2 cucumber
1 lime/ 1 lemon or lime
5 mint leaves (optional)

Pineapple Grape/Berry Kiwi (or Orange):
1 cup canned deiced pineapple/ 10 strawberries or blackberries
Pineapple juice from can /1 kiwi or 1 orange
1 cup grapes

*Tips for releasing flavors of the produce:
Watermelon- cut into small pieces (1 to 2 inches)
Citrus fruit (oranges, lemons, limes) – remove rinds and slice into thin pieces
Cucumber – Slice into thin pieces
Mint – Tear leaves
Grapes – Slice in half
Berries – Remove top (strawberries only) and slice into small pieces
Kiwi – remove peel and slice into thin pieces



As we start off January, look ahead and what you want to accomplish in the next month or 2021. Here are some helpful tips to personal well-being and how to set S.M.A.R.T. goals for yourself or club.

S.M.A.R.T Goal Setting:

The five elements of S.M.A.R.T. goals are defined as:
S – Specific
M – Measurable
A – Attainable (or actionable)
R – Relevant (or realistic)
T – Time-bound
Achieving goals is satisfying and builds confidence, yet the process of working towards a goal is a valuable part of lessons in life. Not all goals are achieved on the first try and this is the learning process that each 4-H member or child goes through. Keep pushing through and no one will be able to stop you from reaching your goals.

Worksheet to use to set goals.
https://www.canr.msu.edu/news/capture_your_clover_4_h_record_keeping_part_2_setting_goals
Full article located below:
https://4-h.org/about/blog/goal-setting-for-the-new-year-ask-a-4-h-member/