by pmdavis | Feb 14, 2019
Making lotions and bath scrubs, practicing relaxation and doing yoga…doesn’t this sound like a great 4-H club program? Discover 4-H Spa and Relaxation Clubs are a great way to learn about homemade body products while learning relaxation techniques. Youth create a day at the spa by making lotions, soaps, scrubs and lip balms while learning methods to relax like tennis ball massages, creating a happy list, doing yoga and creating a zen garden. An added bonus is homemade products are a fraction of the cost of purchasing and make great gifts for friends and family.
Make your own Luxurious Bath Salts
Naval Support Activity-Panama City staff learning how to making calm bags.
- ½ cup baking soda
- ½ cup powdered milk
- 1 cup sea salt
- 1 cup Epsom salt ( scented or plain)
- Use 3-5 drops fragrance oil designed for soaps or diluted essential oil for plain Epsom salt
- Mix ingredients
- Spoon the mixture into storage containers (wide mouth jars, bowls or zip style bags work well)
- Label your container with ingredients and direction for use – Pinterest has several cute label designs
Caution: Essential oils are very strong and can be a skin irritant if applied directly to your skin. National Association for Holistic Aromatherapy recommends diluting essential oils with a carrier oil: use 1 teaspoon of coconut, almond, olive, sunflower or jojoba oil with 2 – 12 drops of the desired essential oil. Then, mix 3-5 drops of the diluted oil to your bath salt mixture. Bath salts are generally safe for most when used properly, but you should talk to your doctor before using bath salts if you have medical conditions such as skin diseases, heart disease or diabetes.
How to Use Your Bath Salts: Fill your tub halfway with warm to hot water, and pour in about 1/2 cup (120 g) of bath salts. For a stronger concentration, you can always add more. If you prefer showers, take a handful and rub over desired area. Bath salts are great to exfoliate by removing dead skin cells leaving the skin smooth and fresh. Tired achy feet or hands? No problem! Add salts to warm water in a dishpan, and immerse your feet or hands and soak away the pain.
NSA-PC staff learning the 4-H Spa & Relaxation Curricula they will use in their 4-H programs.
For more information on 4-H and other programs like this, contact your local UF/IFAS County Extension Office, or visit Florida 4-H.
Are you an adult looking for ways to coach, teach and mentor youth? Contact the 4-H Agent in your county and enroll as a volunteer in 4-H Online. Volunteering not only strengthens the 4-H club, but also shows young people how to live with integrity, optimism, hope, determination, compassion, responsibility and resiliency – skills that will help them succeed in life.
Resource:
Discover 4-H Spa and Relaxation Clubs curriculum
by Prudence Caskey | Jan 22, 2019
Imagine this…an appointment runs long, you skip lunch and end up snacking the rest of the day. That leads to eating dinner very late and you feeling like your whole diet and commitment to eating better in 2019 is blown! Don’t toss in the towel and give up; each new morning brings a new day and a fresh start and a chance to start over.
One of the most important skills youth learn and practice in 4-H is goal setting behavior. Here are some ways to help make goals more achievable for you and the youth in your life:
-
Youth are most motivated when they set their own goals.
Make goals S.M.A.R.T.
- Goals should be Specific, Measurable, Achievable, Realistic and Tangible
- Develop an Action Plan
- Write goals down
- Have an action plan to track progress
- Reflect along the way
- Make your goals present in your daily activities
- Put a reminder note on your mirror
- Set a reminder alarm on your phone
- Get an accountability partner
- Find someone you can trust to report your progress
- Check in an chat
Nothing matches the look on a face when a goal is reached!
My son is my physical activity accountability partner, and he and I walk together. Sometimes he has to drag me out of the house, and sometimes I have to get him motivated to go – whatever it takes to meet your goals.
Remember, every day is new with the opportunity to start fresh each day. Make a New Day Resolution to achieve your goals. If you fell off the wagon yesterday, let it go. Best wishes for a great new year and for every new day you have!
For more information on 4-H in your county, contact your local UF/IFAS Extension office.
Resources: How Setting Goals Helps Teens Succeed
by Melanie Taylor | Jan 11, 2019
Be mindful and enjoy the moment.
Now that the busy holiday season is over, it’s a time to reflect on the past but prepare and refocus for the new year ahead. As we focus on the new year, it is always refreshing to have a clean slate. As the year begins to unfold, there are tips to help you manage your day-to-day stress levels. It begins with mindfulness.
What is mindfulness?
Mindfulness means paying attention in a particular way; on purpose, in the present moment, and non-judgmentally.” Dr. Jon Kabat-Zinn (1991)
Mindfulness is best thought of as a way of being rather than an activity Almost any activity can be carried out with mindful awareness.
Three Key Features of Mindful Awareness:
- Purpose – intentionally and purposefully directing your attention rather than letting it wander.
- Presence – being fully engaged with and attentive to the present moment. Thoughts about the past and future that arise are recognized simply as thoughts occurring in the present.
- Acceptance – being non-judgmental toward whatever arises in the moment. This means that sensations, thoughts, and emotions are not judged as good or bad, pleasant or unpleasant; they are simply noticed as “happening” and observed until they eventually pass (Naik, Harris and Forthun 2016).
Mindfulness is a mind-body practice that has been found to benefit both psychological and physical health. The primary psychological change that occurs during mindfulness practice is an increased awareness of thoughts, feelings, and sensations in the present moment. Over time, mindfulness practice can help you to become aware of the space between noticing experiences and reacting to them by letting you slow down and observe the processes of your mind (Black 2010).
The ultimate goal of mindfulness practice is for you to take advantage of this space so you can make more intentional decisions – to wake up from living life on autopilot, based on unproductive habits of mind
(Black 2010; Walach et al. 2007).
According to the American Psychological Association, some empirically supported benefits of mindfulness include the following (Davis & Hayes 2011):
Psychological Benefits
- Increased awareness of one’s mind
- Significantly reduced stress, anxiety, and negative emotions
- Increased control over ruminative thinking (a major cause and symptom of depression and anxiety)
- Increased mental flexibility and focus
- More working memory
- Decreased distracting thoughts
- Decreased emotional reactivity
- Increased capacity for intentional, responsive behaviors
- Increased empathy, compassion and conscientiousness of other’s emotions
Physiological Benefits
- Enhanced immune system functioning
- Increased brain density and neural integration in areas responsible for positive emotions, self-regulation, and long-term planning
- Lowered blood pressure
- Lowered levels of blood cortisol (a major stress hormone)
- Greater resistance to stress-related illnesses such as heart disease
Spiritual Benefits
- Increased self-insight and self-acceptance
- Increased acceptance of others
- Increased compassion and empathy
- Increased sense of morality, intuition, and courage to change
- Increased control over automatic behaviors
- Increased self-discipline
The question is, how many of us would like to benefit from mindfulness if it provides these positive benefits? All of us should strive to lower our stress level and enjoy our daily lives with a more positive attitude and more attentiveness. So, how can we incorporate this into our lives? The majority of this practice is about familiarizing yourself with what it feels like to be mindful, and getting better at “remembering” to maintain mindful awareness.
Experiment with creating your own mindfulness practices throughout your day. Being mindful of the sensation on the soles of your feet as you walk to your car or the taste and texture of your morning coffee can transform routine moments into deeply satisfying practices. However, having a ritualized and structured practice can be beneficial. To find out more about practicing mindfulness and how to incorporate a more structured practice in your life visit read Mindfulness: An Introduction.
Sources: Mindfulness: An Introduction. 2013, 2016. Retrieved from the UF/IFAS Extension Electronic Data Information System: https://edis.ifas.ufl.edu/fy1381. Publication #FCS2335
by Niki Crawson | Dec 21, 2018
Did you know lack of organization in your life can affect not only your physical surroundings but also your physical and mental well-being? Clutter affects your ability to think, to focus, and even to relax. For children, having an organized space for homework allows for productivity and creativity. For adults, having an organized work space allows for productivity and efficiency. Having an organized home for children sets schedules and routines. For adults, having set schedules and routines make it easier to balance work, family time, and responsibilities such as financial planning and grocery shopping.
To start 2019 off on a positive note, let’s take a look at some easy ways you can get better organized for a better you in 2019.
1. SET GOALS
Goal-setting is an important life skill 4-H focuses on through the essential element, Independence. 4-Hers are taught goal-setting – an important tool that helps them state how, what, and when they are going to achieve something. To get started organizing and decluttering your home:
- Set 2-3 short-term goals
- Set 1-2 long-term goals
- Write them down – make them visible
Anything more than this will be too overwhelming and cause you to not start at all.
2. MAKE LISTS
Making a handwritten detailed to do list is important in staying organized.
Written lists are very important in accomplishing tasks. Most importantly, hand-written lists are more powerful than typed lists. Why? Handwriting requires more thought and motor skills which requires more cognitive and memory function. By having written to do lists, your memory can conjure up the tasks quickly and prioritize them with little effort even when the list is not directly in front of you. This allows you to plan your schedule to work on the list throughout the day, when time permits. In addition, writing lists allow the satisfaction of achievement. When you accomplish a task, cross it off the list and feel the sense of accomplishment that comes with getting things done.
3. DIVIDE AND CONQUER
One of the worst things you can do when attempting to organize a cluttered home is to look at the disorganized mess as a whole. This can be overwhelming, defeating and make you give up before you even get started! Don’t do this…instead, divide and conquer!
- Start by dividing your home into sections.
- Choose one room to start with.
- Start with just one section of that room – like the top of the dresser.
- Organize just that one area. Donate or sell any items you do not want or use.
Once you have organized your first area in that room, congratulate yourself and move to the next area. Begin the process again!
CUT CLUTTER WITH A CLOSE FRIEND
If you think getting organized is complicated, invite an organized friend over, and ask them to help. Organized individuals will help you stay on track, discard what you don’t need, and help you find a place for those random items you don’t know where to put. Some people just have a natural ability for organization, but for others, it’s just plain work.
ELIMINATE DUPLICATES
I’ve moved several times in recent years.The last time I was unpacking (for what I hope is my last move), I discovered I have nine hammers. Nine hammers!!! Apparently, each time I moved, I couldn’t find my hammer, so I just bought one. Over time, that gets expensive and takes up space. As you begin to organize and declutter, eliminate duplicates. Think about what you need and begin to downsize. You’ll be amazed at what you truly need versus what you think you need.
SAY GOODBYE…
If you haven’t used it in the last six months but don’t want to get rid of it just yet, box it up and label it with the date. If three months goes by and you don’t miss it, donate or sell it. Yard sales, selling apps or social media are a great way to make some extra money , BUT don’t hang on to it until you “get around to it….” Donate it to charity, or you’ll end up back in the cluttered mess you started with!
Simply taking the time now to put these few actions into place will help create a more efficient, better balanced and stress-free environment in the home and workplace. I hope that you find yourself healthier and happier in 2019!
To find out more information about 4-H programs that can offer essential life skills such as independence, organizational skills, and goal setting, to your children or to volunteer your time to work with children in your area, please contact your local UF/IFAS County Extension Office, or visit http://florida4h.org.
by Melanie Taylor | Dec 14, 2018
Aim to find JOY in this holiday season.
As the holiday season quickly approaches, many people are filled with extra holiday cheer and enthusiasm. Some are jolly but still overwhelmed with all of the activities, decorating, and shopping that needs to be completed. Then, there are those that find the holiday season as a reminder of things such as the death of a loved one, family feuds, divorce…the list goes on. If you are feeling this way, here are a few tips to make getting through the season a little bit easier.
- Feel your emotions – Many people want to suppress their sadness or anxiety, but this only makes it worse. We are all allowed to grieve, cry and feel mad at times. If you feel this way, let yourself feel your feelings. You will feel better once you have accepted and worked through the emotions. You also do not have to force yourself to feel happy just because it is the holiday season.
- Reach out to others – Instead of secluding yourself, spend time with others whether it’s at church, a community group or with family and friends. Spending time with others and socializing is good for the spirit.
- Volunteer – There are tons of volunteer opportunities during the holidays. Try something new and volunteer your time to a worthy cause. You’ll feel great about helping others and contributing to a cause.A national survey commissioned by UnitedHealth Group talked to 3,351 adults and found the majority of participants reported feeling mentally and physically healthier after a volunteer experience.
The research showed:
* 96% reported volunteering enriched their sense of purpose in life
* 94% of people said volunteering improved their mood
* 80% of them feel like they have control over their health
* 78% of them said volunteering lowered their stress levels
* 76% of people said volunteering has made them feel healthier
* About a quarter reported their volunteer work helped them manage a chronic illness by keeping them
active and taking their minds off of their own problems
* Volunteering improved their mood and self-esteem
- Be realistic – Realize that times and traditions change as families grow and age. Do not focus on things having to be the same every year. Be willing to accept changes, such as adult children may not be able to attend the family gathering, so utilize technology and talk through video conferencing, share pictures on email and/or Facebook. Find a way to make it work.
- Set aside differences for everyone’s sake. Aim to accept family and friends the way they are, even if they do not meet your expectations. Leave grievances at the door for the day and enjoy your family and friends. Share those grievances and talk at a more appropriate and private time. Also, remember they could be feeling the stress of the holiday too. So, be patient if someone is grouchy or sad as you celebrate. You may both be feeling the same way.
- Learn to say no – Be realistic in the number of activities you and your family can participate. Do not feel guilty because you cannot attend every party and event you are invited too. Graciously decline an invite and share that your schedule is booked, but thank them for thinking of you. A host does not expect that everyone will attend their parties.
- Take a breather as needed – If you start to feel overwhelmed with anxiety, anger or sadness take a few minutes to be alone. Take 15 minutes to spend in the quiet to reduce the stress and clear your mind. For example: listen to soothing music, do a few mindful breathing exercises to slow yourself down or read a book to temporarily escape the stress.
- Seek professional help as needed – there are times when the emotions are just too overwhelming to sort through on our own. If you continue to feel sad, anxious, angry, etc. there is absolutely no shame in seeking the help of a doctor or mental health professional. It will only help you work through your feelings with a non-bias person. Helping yourself feel better will improve your quality of life and those around you.
Learn to take care of yourself first. Learn your limitations and accept them. Don’t t let other’s expectations overwhelm you. Just remember when you start feeling extreme levels of emotions and/or stress, take a few deep breathes and remind yourself to relax and feel the moment. Be mindful of your surroundings and remind yourself of your many blessings even when going through difficult times. Make it your personal goal to feel your feelings and enjoy what you can about the holiday season whether it is the twinkling lights, time with friends and family, the food or any of the many special holiday traditions.
Striving for and maintaining a healthy lifestyle is an achievable goal and a National 4-H Council mission mandate for all of our 4-H members, families and volunteers. To learn more about healthy lifestyles and 4-H, find your local UF/IFAS Extension office.
Sources:
by Allison Leo | Nov 9, 2018
Youth making blender salsa during Leon County’s 4-H Culinary Camp
Are you having a tough time finding kid-approved snacks? With a little extra planning, you can add extra fruits, vegetables and whole grains to your child’s diet. The following snacks can be included in lunch, enjoyed as an after school snacks or as a great addition to any 4-H club meeting!
Stovetop Popcorn
It’s quick, easy, delicious AND a whole grain. Stove top popcorn is delicious just with a sprinkle of salt, but kids can get creative by adding toppings like sugar/cinnamon, Parmesan cheese or lemon zest with pepper. The United States Department of Agriculture (USDA) recommends making half of your grains whole grains each day. Here’s a simple stovetop popcorn recipe for you to try.
Snack Mix
This is another great way to get kids involved in creating their own snack mix using a variety of items. The key is to change it up every few weeks to keep kids interested. Suggested items include: chex mix, dried blueberries, raisins, chocolate chips, walnuts, pretzels, whole grain crackers, popcorn, and more. Use this snack mix recipe as inspiration.
Fruit or Vegetable Kebabs
Kids can help put together this great afterschool snack. For fruit kebabs, try grapes, apples, blueberries or kiwi. For vegetable kebabs, try green peppers, mushrooms, tomatoes or yellow squash. They can be simple with only two items such as strawberry and pineapple or cherry tomatoes and broccoli. You can dip the fruit kebabs in vanilla yogurt or drizzle them with honey. A side of ranch or hummus pairs perfectly with vegetable kebabs. The key is to purchase fruits and vegetables that are in-season to make this snack budget friendly. Here is a resource to find out what is in season in Florida.
Hummus
Let’s be honest, hummus and vegetables might not be at the top of the list of your kid’s favorite snack item. The key is to allow kids to make the hummus and serve it with a variety of items to dip. You can dip carrots, celery, radishes, pretzels, or crackers in hummus. Hummus can be made ahead and stored for a few days sealed tight in the fridge. Here is my favorite hummus recipe.
Blender Salsa
Here’s another fun way to get kids in the kitchen to make a perfect snack for after school. You can put together this recipe in less than 5 minutes – it’s so easy Try this basic blender salsa recipe, but feel free to add your own inspiration by adding extra ingredients.
Smoothies
Endless recipes make smoothies a great after school snack. You can even pack a smoothie for lunch. To ensure the smoothie stays nice and cold, place the thermos in the freezer the night before. In the morning, pour the freshly made smoothie into the frozen thermos. A personal favorite smoothie of mine is: 1 frozen banana, 1 cup milk, 1 scoop of peanut butter, 1 small scoop of cocoa powder and a handful of spinach. The spinach blends right in (you can’t even taste it), and the cocoa powder hides the color of the spinach.
Whole Grain Muffins
Whole grain muffins are an easy snack to make ahead and enjoy throughout the week. Muffins freeze well and still taste delicious when thawed. You can make chocolate chip, strawberry, blueberry, banana, pumpkin and more. Muffins can also be used as a quick breakfast while you are running out the door. For some extra protein, just add some nut butter, such as peanut or almond. Here is a delicious whole grain blueberry muffin recipe.
To learn more about 4-H’s healthy living goal, find your local UF/IFAS Extension office.
