Category Archives: Of Interest

Become a Health & Wellness Ambassador!

Are you interested in health, wellness, and helping the community? 
Have you thought about becoming a Health & Wellness Ambassador?
Join us for our next Zoom session January 20th 2022 6:00pm-7:00pm and learn more about how to get involved as an ambassador! 
What are Health & Wellness Ambassadors?
Delaware 4-H Health & Wellness Ambassadors are official representatives and promoters of holistic healthy living, including fitness, nutrition, mindfulness and substance use prevention.
Ultimate Goals of Health & Wellness Ambassadors:
Learn about and promote healthy lifestyle choices
Create media about healthy living
Community outreach & education
Asset building, education, and promotion
Create and facilitate community change
Who should join?
 Teens ages 13-18 interested in cultivating skills of health, wellness, and leading a healthy lifestyle! If you are looking for a way to gain professional or volunteer experience in health and wellness, this is for you!
What does becoming a Health and Wellness Ambassador Entail?
Through registration you will be able to attend our Delaware 4-H Health and Wellness Ambassador monthly meetings with other individuals who share a passion for health and wellness and receive information on opportunities to get involved with promoting health and wellness in the Delaware community. Each month we will focus on areas of health and wellness such as; nutrition, mindfulness, fitness, prevention, and more! We will do this through virtual wellness workshops, hearing from guest speakers and engaging in curriculum training opportunities!
Questions about joining? Contact Alyssa Whittaker
Join us for our next Zoom session by registering below.
Details/Zoom Link will be sent to you upon registration a week prior to the January meeting.

Register HERE

4th H for Health

January Edition


Penguin Snack


Oval crackers

Pretzel Crackers

Cream cheese

Sliced black olives

Large whole black olives




  1. Cut the large olives into quarters to make wings.
  2. Cut some carrot slices into a few small triangles for the beaks and feet.
  3. Spread the cream cheese on the pretzel crackers.
  4. Place olive slices as head and wings
  5. Place carrots as feet and beak


Mindfulness Activity:

As the holidays wind down and the days become shorter, many people can begin to have the “winter blues”. Breathing exercises are a great way to practice mindfulness, and soften feelings of  sadness, anxiety, or lethargy.

  • INHALE through your nose for 2 seconds (try to fill stomach with air)
  • EXHALE for 4 seconds, like you’re pretending to blow on hot food
  • INHALE count 2
  • EXHALE count 2
  • Repeat 3x!



New Prevention/Behavioral Health & Wellness site

Delaware Cooperative Extension/4-H Youth Development has developed a website focused on Prevention/Behavioral Health and Wellness. This site stores data, prevention agencies, educational content and activities, wellness resources, and upcoming events. The purpose of this website is for youth, adults, parents, community members, and educators to access information and resources regarding prevention and wellness. For monthly updates, and to learn what youth are doing in their communities, subscribe to the site at the bottom of the page. Thank you!

Upcoming National Youth Summits- In-Person!

National Youth Summit on Agri-Science
March 10 – 13, 2022

The Delaware 4-H Program will support two (2) Delaware 4-H youth and one (1) volunteer leader/staff chaperone to attend the National Youth Summit on Agri-Science.

At the National Youth Summit on AgriScience high school students interested in becoming Champions for Agriculture in their communities will gain knowledge and skills in agri-science related to the production of food, feed, fuel, and fiber, especially in the rapidly emerging areas of animal and plant sciences and technologies, learn about challenges facing agriculture, interact with agricultural scientists, researchers, leaders, politicians, and advocates, and increase awareness of career opportunities and pathways in agriculture. Students are trained to create action plans to implement in their communities and teach other youth about what they have learned. The structure of the summits maximizes the amount of hands-on learning experiences and translates that learning to direct outcomes.

This Summit is open to any high school student in grades 9-12 as of September 2021.

Delaware 4-H members must complete an application (attached) to be considered to attend the conference.

This application is due to the State 4-H Office by Wednesday, December 15, 2021

Mail or email application to:
State 4-H Office
531 S. College Avenue
113 Townsend Hall
Newark, DE 19716


Galactic Quest STEM Night

October 28, 2021

6:30-8:30 PM

461 Wyoming Rd Newark

Galactic Quest explores the history of humans in space, the technology and resources needed for missions, and the obstacles humans encounter in orbit. Activities will include building a telescope, engineering a mechanical arm to harvest crops, learning cyber security and decoding, and gathering resources to live and work in space.

Register HERE

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, 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.


• 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.

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.

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.



• 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.

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.


• 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.


• 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.


• 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.

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.

National 4-H STEM Summit

National Youth STEM Summit:  Galactic Quest
Virtual:  September 17 – 19, 2021


The Delaware 4-H Program will support two (2) Delaware 4-H youth and one (1) volunteer leader/staff chaperone to attend the virtual National Youth STEM Summit.

At the National 4‑H Youth STEM Summit, high school students (grades 9-12) develop the skills and knowledge needed for the challenges facing science, technology, engineering, and math. Students meet like-minded peers from across the country, learn more about career opportunities, and network with experts in the STEM community in this collaborative, hands-on educational setting. Young people will also have the opportunity to take part in various workshops and team-based challenges that will challenge both their STEM knowledge and their collaboration skills.  Participants will receive a summit box with materials to support experiential learning throughout the Summit.


This Summit is open to any high school student in grades 9-12 as of September 2021.


Delaware 4-H members must complete an application (attached) to be considered to attend this conference.


This application is due to Doug Crouse by Friday, August 27, 2021.


Mail or email application to:

Doug Crouse, State 4-H Program Leader

531 S. College Avenue

113 Townsend Hall

Newark, DE  19716


STEM Summit 2021 Application

STEM Summit 2021 Agenda


Botvins Parenting Lifeskills Program

Botvin Parenting LifeSkills Program – Supporting Positive Teen Development

2 Sessions: September 14 & 22, 2021, 7:00 – 8:15 p.m.

Botvin Parenting LifeSkills Program is designed to help parents strengthen communication with their children and prevent them from using drugs. This program contains materials and exercises that help parents teach their children the skills that help them resist the threats of tobacco, drugs, and violence. These tools help parents prepare their children for a successful transition from adolescence to early adulthood.

It is recommended participants attend both sessions on September 14 & 22, 2021. If unable to do so, you may register for only one session.

If you have further questions, please contact Karen Johnston.

Register HERE