Category Archives: healthy living

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/

Healthy Living Updates

 

4th H for Health – Don’t forget to try the BONUS Challenges!

Social, Personal, Emotional, Financial, Environmental and Community Well-being! 100 points each

2019-20 4th H for Health Trackers will be due 8/31/2020

 

Social Well-being Challenge – 100 points

Incorporate a TEAM BUILDING ACTIVITY into a club meeting. Social relationships are an integral part of our wellbeing and help us establish a sense of belonging. Building relationships among club members is a great avenue for establishing a productive club and a safe space for all members to gather.

Personal Well-being Challenge – 100 points

This bonus is about personal well-being and how we can grow ourselves through our passions, interests, and aspirations. Have your club take part in an activity that has members exploring their dreams and establishing a goal for this month or whole year. After members have established their own goal, consider having them discuss a TEAM GOAL they want to work on as a club this year.

  • Vision Board: Bring old magazines to meeting. Each youth has a piece of paper and collects images or text from different magazines that represents their interests and dreams. Have them decorate it and then share an aspiring goal that they have.
  • Interest Maps: Give youth a sheet of paper and have them write down all their interests, connecting ones that have similarities. If they see a pattern in their interests, have them focus in on that area and establish a goal.

Emotional Well-being Challenge – 100 points

  • Have a conversation about anti-bullying: What do they see at school? How can they help others feel included?
  • Open your club meeting with 4-H Yoga which incorporates yoga poses with each verse of the 4-H pledge.
  • Self-compassion exercise with “I am…” statements: have youth write down 2-3 statements “I am …….” Acknowledging their strengths and attributes they recognize in themselves.

Financial Well-being Challenge – 100 points

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.)

Environmental Health Challenge – 100 points

Consider one of the topics below to discuss at your club meeting to learn more about the importance of our environment and how that can impact our health:

  • Where our food comes from: This activity will help you consider where foods in our diet come from. Are they “local” or do we depend on agriculture from greater distances? Consider how distance of transportation for foods may impact our physical environment and discuss strategies to produce and purchase more local foods.
  • Invasive Species: Learn about weeds and other species that interrupt or inhibit the safety of growing plants we need and food production we seek.
  • Pollinators: Discuss with your club the role that bees and other pollinators play in food availability.
  • Decluttering our space: Our environment can also include our personal space. The space we are in can impact our emotional health and decluttering our space helps declutter our mind of negative thoughts, emotions and feelings.
  • Nature Hike: Take a hike through the woods or down the sidewalk in the neighborhood your club is meeting in. During this hike have youth note the things they see (different plants, bugs, animals, people, etc.). Afterwards, debrief on how they feel after getting some fresh air outdoors and encourage members to get 60 minutes of physical activity each day and try to get those minutes while outdoors if possible. *This could count towards physical activity challenge too!

Community Well-being Challenge – 100 points

This challenge is take what you have learned and share it with others. Think of a way you can share healthy living with people in your community to help them live a healthier lifestyle.

  • Create posters promoting healthy choices and place around town.
  • Present to your families, a community organization, or your school about making healthy changes.
  • If you have a community parade or event, create a float or display about healthy living.
  • Ask local farmer’s market if you can set up a display to promote fruit and vegetable consumption.

Favorite Foods & Links Adult Appetizer Contest

Calling all soup makers, bakers and main dish lovers! We are looking for you! Who will be the next Favorite Foods Champions?

Favorite Foods Contest: January 25, 2020 @ Kirk Middle School Cafeteria

Favorite Foods Contest Applications Due: Friday, January 10th

2020 Favorite Foods Guidelines

Favorite Foods Contest Application

Calling all Grandparents, Parents, Volunteers, Links and Alumni! Who is going to brush off those skills learned and compete in the 2020 Links sponsored Adult Appetizer & Snack contest?

2020 Links Appetizer Contest