A 4-H family gathered together at a show.
Are you looking for another way that you can aid your child in becoming a healthy well-adjusted adult? You help can them by allowing them to enter a relationship with a horse. Most kids are naturally drawn to horses and may benefit greatly in what they can gain from them. Some life skills learned from caring for equine are character building, healthy living, leadership skills, and responsibility, just to name a few. Plus, if your child is out at the barn caring for their horse, they are less likely to be stuck on their phones on the couch. Therefore, their physical health will benefit from doing chores and riding as well. Horseback riding offers many aerobic-exercise benefits such as building muscles, boosting balance, and increasing coordination and flexibility. Lifting saddles, water buckets, and cleaning require physical movement as well as gives a sense of self accomplishment of “I can do this all by myself.” When youth are responsible for the care of a horse, it teaches them to put others needs above their own and they learn empathy.
Emily, 4-H member, sitting on her horse, Slyder.
Did you know 4-H has a horse program? The goal of the program is to teach and provide young people with an opportunity to participate in activities that foster the love for the animal and achieve their goals. The activities are designed to improve citizenship, sportsmanship, horsemanship, character, competitive spirit, and discipline while making youth aware of life around them. When thinking about the 4-H horse program, there is the potential for participation in horse judging, public speaking, demonstrations, hippology and quiz bowl. Participation in these activities can help a youth improve in many areas to gain a better education and they don’t have to necessarily have a horse. There is also horse showing for those who own a horse. Showing equine will connect youth from all over the world as horse family while teaching them to prepare, build the courage to compete, enjoy the rewards and deal with disappointments. Hopefully, the disappointments will drive them to succeed and work harder while furthering their leadership skills. Afterall, taking control of a thousand-pound animal to work through challenging tasks will require skills that promote a child’s self-competence.
If you are looking for something new to spark an interest in your child, consider the 4-H equine project. Horses are fun, help teach great life skills, and kids adore them. They will keep youth positively engaged during their difficult years from pre-teen and into adulthood. If you are unsure of what your county has to offer in the way of equine 4-H programs, give your local UF IFAS County Extension Office a call and they will help you or connect you with someone in the field or visit http://florida4h.org.
*“Please note pictures were taken prior to our challenges with Covid-19 and we remind people to social distance and wear a mask for the personal safety of self and others.”
4-H Virtual Plant Science Camp Bingo Game
July 6th of this year was supposed to be the first day of our 4-H Wildlife and Outdoor Recreation Day Camp with Leon and Jefferson Counties participating. Due to the pandemic, all of our Florida 4-H face to face camps were cancelled this summer due to safety concerns for the students and the instructors.
In spite of everything that has taken place since March of this year, there is still some good news! Even though we are in the middle of a pandemic, there is an outdoor classroom in YOUR backyard that has plenty of room for young people and parents to explore. While most youth have spent more time than they probably want to with their families confined, within the four walls of their home, there is no time like the present to explore wildlife and gardening opportunities that await just outside the door. Youth that spend time outside exploring the great outdoors have the unique opportunity to stimulate their senses while engaging in “hands on” educational activities without even knowing it.
4-H provides countless opportunities for youth to gain a better understanding of how all organisms are interrelated and how they can become environmental stewards at home, school, and in the communities in which they live. What are some of the benefits of converting backyards to outdoor classrooms?
I’m glad you asked…here are just a few!
1. Healthy lifestyles are encouraged –
Youth planting an orange tree after participating in Virtual Plant Science Camp
Active time spent outside may help address some of the health issues we are seeing in children today such as obesity, attention deficit disorders, and depression.
2. Nature deficit disorder decline –
Exposing students to nature and allowing them to learn and play outside has shown to foster sensitivity, appreciation, and respect for the environment. It combats “nature deficit disorder” …and it can be a lot of FUN!
3. Critical-thinking skills enhanced –
Exploring what is in the backyard and starting a garden provides opportunities for experiential learning outside of the classroom and enables students to make connections that can be applied to the real world.
4. Responsible action is taken to better the environment –
By exploring outdoors either by planting or just observing nature, youth begin to understand how their decisions and actions affect the environment. It is from this point they can begin to obtain the skills necessary to address complex environmental issues as well as ways we can take action to keep our environment healthy and sustainable for the future.
So even though we are in the midst of a pandemic, there may be opportunities to make lemonade out of the COVID-19 lemons we find ourselves in by unmasking the opportunities that await in our backyards!
For more information about 4-H in your county, find your local UF/IFAS Extension office or visit http://florida4h.org.
*“Please note some pictures were taken prior to our challenges with Covid-19 and we remind people to social distance and wear a mask for the personal safety of self and others.”
If your youth has attended 4-H Camp Timpoochee or Cherry Lake with the UF/IFAS 4-H Camping Program, they’ve had the chance to play GaGa Ball. You’re probably wondering what kind of name is GaGa ball. It’s not just a made-up name. GaGa ball has a rich history. GaGa is translated from Hebrew as “touch-touch”. It’s said to have originated in Israel, and it has become a popular game at camps around the United States. GaGa Ball is a version of dodgeball and is just as fun.
GaGa ball is not only fun to say, but it is really easy to learn. First, you need a place to play. GaGa ball is played in a GaGa pit. Here’s just one of many articles on how to build your own GaGa Ball Pit. Next, you need a ball. GaGa balls are not specific, although a heavy duty dodgeball is recommended. The rules of the game vary place to place, but we play by the following rules at 4-H Camp:
- You hit the ball with your hands only.
- If the ball hits you below the knee, you are out.
- If the ball bounces of the wall and hits you below the knee, you’re out.
- If you hit the ball out of the pit, you’re out.
- If you hit someone in the face, you’re out
- If the game is going slowly, the leader can call “Hands-In”.
Hands in means everyone who is already out can put their hands over the wall of the pit and try to get those still in the pit out.
Rules can be made and altered to fit the group that is playing the game although the first two rules are staples of the game.
WHAT’S THE BIG DEAL?
GaGa ball is a great way to expend extra energy during day camps, but it also is a great way to build and practice life skills. First off, youth are put in situations in every game where they have to practice decision making, discipline, resiliency and many other life skills 4-H strives to instill in our youth. Of course they have to practice their conflict resolution skills as there will inevitably conflicts that arise from their competitive natures. Most importantly, playing GaGa ball helps kids practice a healthy lifestyle. GaGa ball teaches many important lessons, and is a bunch of fun. So when you hear someone say, “Let’s play GaGa ball!”, give it a try and embrace the challenge.
Learn more about the history of GaGa Ball
As part of National 4-H Week, 4-H’ers participate in 4 H National Youth Science Day (NYSD), the world’s largest youth-led science experiment. This year’s 4 H NYSD event will take place on October 4. The 2017 4‑H National Youth Science Day Challenge is called Incredible Wearables! This year’s challenge was developed by University of Nebraska-Lincoln and incorporates the fast-evolving field of wearable technology, teaching kids to not only use technology but to create it and understand how it works.
From watches and eyewear to fashion and virtual reality headsets, wearable technologies are fast becoming the must-have accessory for forward-thinking people around the world. Wearable technologies didn’t start out as trendy however – one of the world’s first wearable technologies was the hearing aid! Wearable technologies are now used in industries around the globe, from education and sports, to health, fashion, entertainment, transportation and communication. In this year’s challenge, youth use the engineering design process to build a prototype wearable technology that will gather data to help solve a real-world problem. They will design and build their own low-cost wearable health monitor following the engineering design process. This process includes defining the problem, designing and building prototypes (solutions) then systematically testing and evaluating enabling them to redesign for optimization of wearability and functionality.
During the innovative, hands-on project, these future engineers must work together to design, build and refine a wearable health-tracking device that is easy-to-use and aesthetically appealing. In fact, youth from Bay County have been training with their adult leaders to teach this challenge to other youth in their community on National Youth Science Day. Jason Scott, from Scott Innovative Solutions and an engineer at NSA PC, teamed up with the Bay County 4-H Agent to teach youth and adult partner teams about this project enabling them to be able to share their knowledge with others on October 4. When participants will attempt to solve the problem of people not staying active enough to lead healthy lives. In fact, youth will build a prototype fitness tracking device that could ultimately be marketed and sold to consumers to positively affect fitness behaviors.
After completing the challenge youth will have had an experience of using the engineering design process to build a device to help them monitor their health so they can gather data to make better decisions. They will understand more about how wearable technologies like FitBits, Smartwatches and other wearable devices are made.
The field of wearable technologies continues to grow in both quantity and quality. New technologies are being developed and put on the market on a regular basis, including virtual reality and augmented reality devices, clothing and accessories, as well as health monitoring devices. The future of wearable technologies is limited only by the imaginations of those designing them. By studying STEM and participating in this National Youth Science Day Experiment, youth could use technologies to develop products and mechanisms we haven’t even thought of, but definitely desire! To find out more information about other 4-H programs like this or volunteer your time to work with youth, contact your local UF IFAS County Extension Office or visit http://florida4h.org.
Comparing device to prototype
The holidays are often filled with time-honored traditions that include some of our favorite meals and foods. As you celebrate, think of little changes you can make this holiday season to create healthier meals and active days. An added bonus, these small changes may help you to avoid those extra holiday pounds we all fear each year. Happy Cooking!
In the Kitchen:
• For gravies or sauces — if you are making pan gravy, first skim the fat off pan drippings. For cream or white sauces, use fat-free (skim) milk and soft tub or liquid margarine.
• For dressings or stuffing — add low-sodium broth or pan drippings with the fat skimmed off instead of lard or butter. Use herbs and spices and a whole grain bread for added flavor.
• For biscuits — use vegetable oil instead of lard or butter and fat-free (skim) milk or 1 percent buttermilk instead of regular milk.
• For greens — use skin-free smoked turkey, liquid smoke, fat-free bacon bits, or low-fat bacon instead of fatty meats.
• For sweet potato pie — mash sweet potato with orange juice concentrate, nutmeg, vanilla, cinnamon, and only one egg. Leave out the butter.
• For cakes, cookies, quick breads, and pancakes — use egg whites or egg substitute instead of whole eggs. Two egg whites can be substituted in many recipes for one whole egg.
• Use unsweetened applesauce or mashed ripe bananas instead of butter.
• Try cutting the amount of sugar listed in recipes in half.
• Use spices to add flavor such as cinnamon, allspice, or nutmeg instead of salt.
• Try baked apples with cinnamon and a sprinkle of sugar instead of apple pie.
• Invite your guests to make their own parfait with colorful sliced fruit and low-fat yogurt.
For meats and poultry (chicken and turkey):
• Trim away all of the visible fat from meats and poultry before cooking.
• Take off poultry skin before eating.
• Broil, grill, roast, poach, or boil meat, poultry, or fish instead of frying.
• Drain off any fat that appears during cooking.
• Chill meat and poultry broth until fat becomes solid. Skim off fat before using the broth.
• Skip or limit the breading on meat, poultry, or fish. Breading adds fat and calories. It will also cause the food to soak up more fat during frying.
• Choose and prepare foods without high fat sauces or gravies.
• Start with a lean choice.
• The leanest beef cuts include round steaks and roasts (round eye, top round, bottom round, round tip), top loin, top sirloin, and chuck shoulder and arm roasts.
• The leanest pork choices include pork loin, tenderloin, center loin, and ham.
• Boneless skinless chicken breasts and turkey cutlets are the leanest poultry choice.
Use the food label to help you choose
• Choose extra lean ground beef. The label should say at least “90% lean.” You may be able to find ground beef that is 93% or 95% lean.
• Processed meats such as hams, sausages, frankfurters, and luncheon or deli meats have added sodium. Check the ingredient and Nutrition Facts label to help limit sodium intake.
• Fresh chicken, turkey, and pork that have been enhanced with a salt-containing solution also have added sodium. Check the product label for statements such as “self-basting” or “contains up to __% of __.”
• Lower fat versions of many processed meats are available. Look on the Nutrition Facts label to choose products with less fat and saturated fat.
• Use a nonstick pan with vegetable cooking oil spray or a small amount of liquid vegetable oil instead of lard, butter, shortening, or other fats that are solid at room temperature.
Enjoy the Food, Fun, Friends and Family!
Cheers to Good Health
• Quench your thirst with low-calorie options. Drink water with lemon or lime slices. Offer seltzer water with a splash of 100% fruit juice.
Be the Life of the Party
• Laugh, mingle, dance, and play games. Focus on fun and enjoy the company of others.
Give to Others
• Spend time providing foods or preparing meals for those who may need a little help. Give food to a local food bank or volunteer to serve meals at a shelter during the holiday season. Giving back is a great mood booster.
Make Exercise a Part of the Fun
• Make being active part of your holiday tradition. Have fun walking and talking with family and friends after a holiday meal. Give gifts that encourage others to practice healthy habits such as workout DVDs, running shoes, and reusable water bottles.
Enjoy the Leftovers
• Create delicious new meals with your leftovers. Add turkey to soups or salads. Use extra veggies in omelets, sandwiches, or stews. The possibilities are endless!
Be sure your family and friends enjoy the food and fun, but focus on the time together. Remember this season is all about the memories, not just the food. You will feel better and enjoy your holiday time with less worry if you focus on staying healthy this season.
Source: USDA United States Department of Agriculture – www.MyPlate.gov
Stay hydrated to beat the heat!
Summer is in full swing and our part of the country is very hot. When the temperature rises, proper hydration is extra important. You need to provide your body with the fluid that it needs to stay healthy. Water regulates many different body processes, including body temperature, digestion, and heart rate. It also cushions and protects our internal organs and joints. When we do not get enough of it, our bodies can suffer. We lose water from our bodies every time we breathe, sweat, or urinate. In fact, it’s estimated that you can lose up to 4 cups of water during an hour of exercise in the heat. This water loss can lead to dehydration.
Signs of dehydration include:
- Little or no urine, or dark urine
- Dizziness, or lightheaded feeling
- Dry mouth
- Sleepiness or fatigue
- Extreme thirst
- Rapid breathing
- Rapid pulse
Ultimately, dehydration can lead to extreme thirst, confusion, heat stroke, loss of consciousness, and death. So, how can you manage staying hydrated in the heat of summer? One of the key answers is not to wait until you are thirsty. Drink water regularly! Food can also provide some of the water you need every day- especially food like watermelon, soup, milk, lettuce, and strawberries. Sugar-sweetened sports drinks or beverages with added minerals, vitamins, or electrolytes are NOT necessary unless you are a competitive athlete or in heavy training for an athletic event.
Tips for staying hydrated:
- Keep a bottle of water with you during the day. Purchasing bottled water is expensive and creates plastic bottle waste. Carry a reusable water bottle and fill it from the tap instead.
- If you do not like the taste of plain water, try adding a slice of lemon, lime, or another type of fruit to your drink.
- Be sure to drink water before, during, and after a workout.
- When you are feeling hungry, drink water. Thirst is often confused with hunger. True hunger will not be satisfied by drinking water.
- If you have trouble remembering to drink water, drink on a schedule. For example, drink water when you wake up; at breakfast, lunch, and dinner; and when you go to bed. Or drink a small glass of water at the beginning of each hour.
- Drink water when you go to a restaurant. It will keep you hydrated, and it is free!
Be safe this summer and stay hydrated, so you will enjoy your outdoor time. Also, remind you family and friends to drink water too. You will all feel better and have more fun!