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Make Mindfulness Part of Your Daily Routine in 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:  

  1. Purpose –  intentionally and purposefully directing your attention rather than letting it wander.
  2. 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.
  3. 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

 

PARENTS WANT TO KNOW: How to Choose a Safe and Fun-Filled Summer Camp for your Child

Gulf and Franklin County campers shooting rockets at Camp Timpoochee in June 2017.

As the school year wraps up, you’re likely trying to fill up your child’s summer with fun and educational programs.  Fortunately, you’ll find a variety of day and residential summer camps out there.  Does the thought of  sending your child to camp cause anxiety for your or your child?  If so, let’ me give you some tips to eliminate those concerns.

First, summer day camps and residential camps can be some of the most memorable events in a child’s life.  Some children make memories and friends that last a lifetime. But  as a parent, you need to feel comfortable about the camp you send your child to.

When starting the camp selection process, begin with your child’s interests. Make sure you know the camp will provide activities that will enhance your child’s personality and maturity level.  Including your child in the process will help them feel more secure and excited about what camp will offer them.  This will also help get rid of some of their anxiety because they’ll know what to expect (especially if they have never attended camp before).

Here are questions recommended by the American Camping Association (ACA) to help you make the best summer camp decision.

Questions to Consider in Selecting a Residential Camp:

  1. What locale do I want to consider? (mountains, oceanfront, distance from home, etc)
  2. Do I want a traditional camp that gives my child a wide variety of experiences, or do I want to select a specialty camp that focuses on a particular activity or set of skills?
  3. What size enrollment will make my child feel comfortable?
  4. How rustic do I want the camp to be?
  5. How structured do I want the program to be? Does my child like to have lots of choice in the activity schedule?
  6. Is my child ready to sleep away from home for an extended stay? (This will help you to select either a resident or day camp setting.)
  7. What session length will appeal to my child and to our family plans for the summer? (One week? Eight weeks? Length of day?)
  8. How can I stay in touch with my child during camp? Does the camp allow mail, phone calls or e-mail? Does the camp have parent visitation days?
  9. How will the camp meet my child’s special dietary or physical needs?
  10. What is my budget for camp tuition? (Remember, many camps offer financial aid.)

Questions to Consider in Selecting a Day Camp:

Day camps offer experiences unique from residential camps. Because of this, there are specific points to consider when choosing a day camp – transportation, overnights, swimming lessons, food service, horseback riding, group pictures, t-shirts, extended care, field trips, etc.

  1. Does the American Camp Association accredit the camp? (ACA has specific standards applicable only for day camps.)
  2. What training does the staff receive on safety, supervision, counseling, problem solving and other issues unique to working with young children?
  3. Is the price all-inclusive or are there extra charges?
  4. If transportation is offered, where is the closest pick-up location?
  5. Does the camp have an “express bus” which transports children quickly?
  6. If before and after-camp extended care is offered, who is with the children and what activities take place?
  7. Is lunch served, or do campers bring their own sack lunch? Are snacks and drinks provided?
  8. If the camp offers swimming, are there swimming lessons, or is it simply recreational swimming?
  9. Are campers in a group with a counselor all day? Or, are campers free to go from one activity to another with appropriate supervision? In this case, who would you talk to if you had a question or concern about your child?
  10. Is an open house offered before camp starts where you can meet your child’s counselor and van/bus driver?
  11. Are parents allowed to drop by for visits or is there a special parent visitation day?

Along with the above questions, you should also know that in the state of Florida, summer camps are not inspected or regulated by the Department of Children and Families (DCF).  This makes it even more important for parents to gather information about the quality and safety of the program on their own. Parents should check to see if they are welcome to visit and observe the camp in action or attend activities with their child at any given time including water activities.

DCF suggests you ask these questions:

  1. What the programs health, safety and nutrition policies and procedures?
  2. Is the staff screened?
  3. What are the staff/child ratios and group sizes of the program?
  4. Is the staff well-trained?
  5. Is the program licensed or accredited?
  6. Are parents welcome to visit? Are family activities offered?
  7. Is there a daily lesson plan?
  8. Is the facility adequate for the number of children enrolled?
  9. What are the hours of operation, fees and payment procedures?

Download the Selecting Summer Care for School-Age Children: A Quality Checklist at http://www.dcf.state.fl.us/programs/childcare/docs/SummerChecklist.pdf.

Because you should know – Florida law does require summer camps to conduct background screenings of all camp personnel, including owners, operators, employees and volunteers. Volunteers providing less than 10 hours of service per month do not need to be screened as long as they are always within sight of a person who meets the screening requirement.  In the state of Florida, the camps supported by UF/IFAS Extension meet each of the standards above.

The above questions and items to consider should help you in the camp selection process.  Always feel confident in asking any questions – as the parent, you have the right to feel confident in your child’s camp selection.

As you begin your summer camp search, remember to check out the day and residential camping programs offered by your local 4-H program.    We are confident in our volunteers and staff competency and would love to have your child participate in our safe and fun-filled summer camps.  Contact your local Extension Office for more details.

Resources for this article may be found at:  www.acacamps.org and www.myflfamilies.com.

Benefits of Competition

From its beginning, the 4-H program has used a system of clubs and competitive activities to promote learning and the development of specific skills of 4-H members (Ladewig & Thomas, 1987). Sometimes competition is viewed negatively.  Florida 4-H does not believe that competition is beneficial for youth under the age of eight, but for older youth, competition can help promote the development of life skills.  When you break it down, competition is simply the process of comparing skills (Midura & Glover, 1999).  Competition provides opportunities for youth to master and demonstrate life skills that can be used in the real world. For example, livestock judging participants learn more than animal science- they learn about the ethical treatment of animals, how to communicate and critical thinking.

Weber and McCullers (1986) stated that “young men and women who traditionally attain the highest levels of achievement in the 4-H program are typically very successful ‘in other aspects of life as well.” Other studies have also shown that competition helps to decrease juvenile delinquency, foster responsible social behavior, stimulate creativity, motivate young people to set goals, prepare them for the competitive world and gain important life skills.

Competitions involving judging are beneficial educational tools used to prepare youth for the workforce, regardless of their chosen careers. Former participants have learned to become team players, which is essential to their success and efficiency in the workplace.  Teambuilding skills are an essential element of success at any age.

In a 2003 study conducted by the University of Idaho to determine development of beneficial life skills associated with past participants in 4-H Livestock and Horse Judging programs, over 97% of the judging alumni indicated that the Idaho 4-H judging experience positively influenced their personal success. The participants indicated gaining the following life skills:

  • Ability to verbally defend a decision
  • Animal industry knowledge
  • Decision-making
  • Oral communication
  • Organizational skills
  • Problem solving
  • Team building
  • Self-confidence
  • Self-discipline
  • Self-motivation

Overall, 4-H participants perceive that 4-H competitions are very valuable to them in terms of teaching responsibility, building self-confidence and self-worth, and preparing them to face challenges in a competitive world.  Florida 4-H offers many opportunities to help youth develop through competitive events:

  • 4-H record books
  • Public speaking
  • Demonstrations, or show and tell presentations
  • Graphic design
  • Photography
  • Judging competitions
  • Shooting sports
  • Animal shows
  • Fair exhibits

To learn more about competitive opportunities in 4-H, or how you can become involved as a coach or project leader, contact your local UF IFAS County Extension Office or visit http://florida4h.org.

Related Article- The Impact Ag Judging Had on Me

Resources:

https://www.joe.org/joe/2002june/a5.php

https://www.joe.org/joe/2006december/rb3.php

http://countryfolks.com/4-h-ffa-competitions-benefit-students-livestock-and-communities/

https://www.joe.org/joe/2002april/rb5.php

https://www.joe.org/joe/2005april/rb5.php

 

 

4-H in October

October is an exciting month for 4-H – we have some great things happening. First, it includes National 4 H Week, October 1-7. This year during National 4-H Week, The Northwest district is proud to celebrate the #TrueLeaders that make our community great. Every child deserves to be recognized for the great things they are doing. Help us celebrate #TrueLeaders during National 4-H Week by shouting out your favorite 4-H’er. #TrueLeaders lead by example, empowering their peers and inspiring communities. 4-H’ers, show your pride this National 4-H Week! Share photos of how youth are stepping up as #TrueLeaders in your county.

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.

Our local Tractor Supply Company will be supporting 4-H clubs October 4-15 with their Paper Clover Campaign, this is a national in-store fundraiser that benefits state and local 4-H programs. Tractor Supply invites friends and family to support 4-H by donating $1 at store checkouts for scholarships that send local kids to 4-H camp and other 4-H leadership experiences.

October also represent a time when our local tailgating youth will advance to the state finals. The northwest district will have 8 youth advancing to the state competition October 14.

October also means that it is fair time! You will be able to view our 2017 4-H youth exhibits across the Panhandle at local fairs and rodeos!

Central Panhandle Fair – October 2 -7
Art in the Garden Festival at the UF IFAS Research Center in Quincy- October 7th
Bonifay Rodeo – October 5-7
Walton County Fair – October 9-14
Panhandle Youth Expo– October 11th-14th
Pensacola Interstate Fair – October 19-24
North Florida Fair – November 2-12

Local 4-H youth will exhibit their artwork, plants and animals that they have been caring for this past year. Youth exhibits and plants are judged. Youth receive ribbon awards using the Danish judging system at county and regional fairs. This means that exhibits are judged against a “standard” rather than against other exhibits. For example, a painting that has been created by a 4-H’er is not compared to other paintings. Rather, it is judged according to the criteria of standards for paintings. A blue ribbon means that the exhibit meets high standards and good quality work is shown.

October and November are busy months in 4-H. 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.

Florida 4-H Chick Chain “Egg-celence”

Youth unable to keep chickens at home were able to participate through Cooperative Coops at County Extension Offices. Photo credit: Heather Kent

Youth unable to keep chickens at home were able to participate through Cooperative Coops at County Extension Offices. Photo credit: Heather Kent

On Saturday, October 29th, 4-H’ers from across the panhandle suited up in their 4-H Show gear, loaded up their chickens and ventured off to the inaugural Florida 4-H Chick Chain hosted at the Walton County Fairgrounds. This project was piloted last year with Alabama 4-H and is now an annual small animal science project offered here in the panhandle.

The objectives of the project are to help youth learn poultry nutrition and care, to develop communication skills, to develop basic record keeping skills, and to develop responsibility.  Over 80 youth participated and have been raising their pullets since May.  Over the summer, they participated in webinars and workshops to help prepare them for the show and complete their record books.  Some youth participated individually, some youth shared pullets with their siblings (making it a family project).  Youth not able to have chickens at their home were able to participate through a Cooperative Coop.  Cooperative coops are housed at the Extension Office and youth have the opportunity to sign up for shifts to help “rule the roost” by feeding and watering the chicks, monitoring their health, changing bedding, and cleaning the coop.

Youth were judged on poise, confidence and how they handled their birds.

Youth were judged on poise, confidence and how they handled their birds. Photo credit: Heather Kent

On Show and Auction day, youth experienced many opportunities to showcase their “egg-celent” skills they learned through the Florida 4-H Chick Chain project. First, youth were required to check-in their birds at registration with the Agriculture Inspector. This was the final step in determining if the youth had followed all the proper bio-security measures to keep their chickens happy, healthy and disease free. Next, youth participated in a skill-a-thon to demonstrate what they have learned about breed identification, poultry anatomy, and how to set up a brooder properly. During the show, youth demonstrated their knowledge and communication skills with confidence.  Youth were judged on how prepared they were to answer questions about their project and how well they handled their birds.

Youth kept records of their project and books were judged and displayed during the show.

Youth kept records of their project and books were judged and displayed during the show.

Do you have a passion for poultry?  If so, consider sharing it with 4-H as a volunteer.  4-H needs volunteers to help teach life skills through projects like this by sparking a lifelong interest in learning,  Contact your local UF IFAS County Extension Office or visit http://florida4h.org.

Helpful Resources:

Junior Showmanship 1st Jena Putnam
2nd Sheldon Sparks
3rd Jake Rinehart
4th Cass Dillard
5th Ashlynn Peebles
Intermediate Showmanship 1st Katie Ballard
2nd Adrienne Murray
3rd Lily Smith
4th Isaac Hosford
5th Kailey Pettis
Senior Showmanship 1st Mary Ballard
2nd Klarissa Williamson
3rd Ashlynn McDevitt
4th Myra Miles
5th Jayla Kindlespire
County Best of Show Grand & Reserve HOLMES G – Joshua Ernst
R – Emily Ernst
JACKSON G – Nathan Ziglar
R – Beau Miles
JEFFERSON G – Jake Rinehart
R – Ashlynn Peebles
LIBERTY G – Isaac Hosford
R – Millie Revell
OKALOOSA G – Lily Smith
R – Kaelen Chenard
SANTA ROSA G – Cayden Smith
R – Cat Proud
WAKULLA G – Adrienne Murray
WALTON G – Krista Laviolette
R – Leannah McDevitt
WASHINGTON G – Cole & Cass Dillard
R – Lillian, Sheldon Sparks & Natalie Taylor
Breed Best of Show Grand & Reserve BRAHMA G – Lily Smith
R – Cole & Cass Dillard
DOMINIQUE G – Jake Rinehart
R – Krista & Julie Laviolette
LEGHORN G – Beau Miles
R – Mary Ballard
POLISH G – Lillian & Sheldon Sparks, Natalie Taylor
R – Nathan Ziglar
RHODE ISLAND RED G – Emily Ernst
R – Jenna Putnam
WYANDOTTE G – Jayla Kindlespire
R – Kaelen Chenard
Overall Grand & Reserve (New) G – Lily Smith
R – Beau Miles
Overall Grand & Reserve (Returning) G – Emily Ernst
R – Myra Miles