by Whitney Cherry | Dec 25, 2015
Enjoy a high-energy game of exercise bingo as you race other teams to see who can win! This game is available at your local extension office.
The New Year is upon us, and it is so fun to celebrate its coming with our families. Do you have a favorite New Year’s Tradition? If not, there is still time to plan one for this year! Here are a few fun and easy ideas to inspire you:
- New Year’s Eve Bonfire– roast hotdogs and marshmallows and enjoy hot chocolate by the fire. More family friendly campfire recipes
- Game Tournament– set up a tournament of games. You can play Minute to Win-It Style games, board games, or even electronic/video games. Each hour until midnight, let a family member choose their favorite game to play.
- Balloon Countdown– You will need a balloon for each hour of the countdown, depending on when you start. I recommend starting at 6PM, so you would need six balloons. Place a slip of paper with a craft, game or activity written on it. Place a slip in each balloon, then blow up the balloons and label each one with a number, representing each hour in the countdown until midnight. For example, at 6PM, have a family member pop the balloon with the number six on it, and then the family would do the activity listed on the slip of paper. Continue to pop balloons until midnight! Some of the activities you might include are: make paper hats, write down New Year’s Resolutions, make noisemakers, enjoy fireworks, etc.
- Progressive Hors d ’Oeuvres– this sounds fancy, but is really simple. Just prepare your family’s favorite snacks. Each hour, enjoy a different snack until midnight.
- Family Movie Night is another inexpensive favorite. Make homemade pizza or pop popcorn and enjoy a night in with your family.
- Fireworks can also be a fun activity, but be sure to read our tips on firework safety beforehand.
- Balloon Drop– a nice alternative to fireworks. Use masking tape to tape together 2 lengths of netting. Extend the tape to make a “rip cord.” Fill with balloons and confetti and tape to the ceiling (use painter’s tape so you do not damage the paint). At the stroke of midnight, pull on the rip cord and enjoy a cascade of celebratory balloons and confetti!
- And finally, you can go all in and recreate your favorite game shows. Imagine win-lose-or draw, family feud, the price is right…the possibilities are endless.
Do you have a favorite family New Year’s Eve tradition? If so, share in the comments! We want to thank you for another great year in 4-H! If you are not currently a 4-H member or volunteer, contact your local UF IFAS County Extension Office for more information, or visit http://florida4h.org for more information.
by Melanie Taylor | Dec 11, 2015
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.
When Shopping:
• 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.
De-Saturate
• 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
by Melanie Taylor | Sep 11, 2015
Packing the kids’ lunches for school means you know which nutritious foods they are eating. Here are some budget-friendly, creative ideas to keep kids happy and healthy at lunchtime.
Make a “Smarter” Sandwich:
While some kids prefer the same thing every day, others may be okay with a slight switch to their sandwich.
- Use different breads like 100% whole wheat tortilla wraps (choose wraps low in saturated and made with no hydrogenated oils) or 100% whole wheat pita pockets.
- Besides lettuce, try shredded carrots or avocado slices with a turkey sandwich.
- Buy blocks of low fat, low-sodium cheeses. You save money when you slice it yourself. Or use a cookie cutter to cut into fun shapes.
- Instead of lunch meat, try a leftover grilled chicken sandwich with lettuce and tomato.
Love Those Leftovers:
Try using the leftovers from the family dinner for the next day’s lunch. Invest in a thermos to keep foods hot or cold until lunchtime.
- Low-sodium tomato, vegetable or bean soups
- Chili made with lean or extra lean ground turkey
- Whole wheat spaghetti with low sodium tomato sauce
- Low-sodium baked beans, bean casserole or beans & rice
Let Them Dunk:
Sometimes it is okay to let your kids play with their food, especially when they are getting extra nutrition.
- Apple and pear slices to dip into low-fat plain yogurt mixed with peanut butter.
- Carrot, celery and sweet pepper strips to dip into hummus, fresh salsa or homemade bean dip.
- Whole grain crackers (choose crackers low in sodium and saturated fat and made without hydrogenated oils) to dunk into low-sodium vegetable or tomato soup.
- Unsalted sunflower seeds, crushed whole wheat cereal and sliced banana to mix into low fat vanilla yogurt (no added sugars) to eat with a spoon like a sundae.
Get Them Involved:
While letting kids in the kitchen might mean a bigger mess, if they help pack their own lunch, they are more likely to eat it! On nights you have a bit more time, like a Sunday night, have them choose which piece of fruit or what type of whole grain bread they want and let them assemble their lunch. Make this a weekly routine – it’s another great way to spend family time together.
For more heart healthy lunch tips visit: www.heart.org
by Melanie Taylor | Aug 15, 2015
As summer break comes to a close, many children will be experiencing changes in their school experience at an entirely new school. Be sure to make the transition as easy as possible by talking with your child about the positive experiences they may have this new school year. Below are a few tips on how to help you and your child adjust to such a big change with the least amount of stress.
Introduce yourselves to the new school:
• Make sure that the new school expects you: register your child before the first day of class
• If possible, visit your child’s new school: try to meet the office staff, principal, and teachers before the transition to establish a personal connection and to help them prepare for your child’s arrival
• Some schools have “welcome packets” to give to new families; if not, try to get basic information, such as what time the school day begins and ends, the procedure for lunch (can your child buy lunch, does the school provide snacks, etc.), transportation procedures (what’s the bus schedule), and information about health services and emergency procedures
• Try to meet other school families; if you have an elementary school-aged child, see if you can arrange a “play date” with another child in the same grade (preferably before the first day of school.)
• Become involved in your child’s new school. Consider joining the PTA, or volunteering at the school; the more involved you are, the more your child will feel like his or her school is important to you and the more connected he or she will feel.
Help your child adjust:
• Make sure your child understands the reasons for changing schools; if you have an older child, try to give him or her as much “advance notice” as possible so that he or she will have time to adjust to the idea
• If time allows, show your child his or her new school and the surrounding neighborhood; see if you can arrange for a student to show your child around the school and introduce him or her to teachers and staff; some schools have a “buddy system” or other ways of helping your child meet other children in the school
• Make sure the school has what it needs to make the best decisions concerning your child’s classroom placement and academic and social needs; confirm that the new school has obtained your child’s educational, health, and other relevant records
• Be patient. It is perfectly normal for a child to feel anxious, scared, or irritable during times of transition. Let your child know that you understand that this is difficult; take the time to listen to his or her concerns, and spend time together while your child develops new school connections and friendships
• Stick to your routine. If rapid changes have left your child upset, knowing what’s expected at home can provide a comforting calmness. Encourage your child to feel good during this stressful time: encourage (or enforce) a schedule including a regular bedtime and a healthy breakfast.
• If your child had a negative experience at his or her last school, speak positively about the fresh opportunity that the new school presents. Help your child develop new goals for school success
• If your child is young, or is particularly nervous, consider accompanying him or her to school for the first few days
• Encourage your child to become involved in school activities, sports, or after school clubs
• Make sure your child has what he or she needs for the first day of school (ask the school for a classroom supply list.) This will make your child feel more included on the first day.
• Help your child identify something good about his or her new school, and offer comfort and reassurance that adjusting to a new school takes time.
One of the most important steps as a parent is to realize that moving to a new school is a very big deal for many children. There may be a few bumps in the road along the way, but remember to be patient, understanding and there for your child and he or she will eventually adjust. This adjustment could take up to 6 weeks. If the adjustment continues to be struggle after several months be sure to consult with a school counselor to help with any further assistance.
Do you have a skill or passion that you would like to teach the next generation? Consider becoming a 4-H volunteer. 4-H offers a wide variety of opportunities for volunteers to make a difference in their community, or even at their school. Next week, our blog post will focus on ways that you can volunteer through 4-H school programs. To find out more about volunteer opportunities, contact your local UF IFAS Extension Office, or visit http://florida4h.org/volunteers.
by Prudence Caskey | Aug 7, 2015
Back to school shopping can be a teachable moment for your kids about money management
In many parts of Florida, school starts in less than a week! Depending on where you live, what school your children attend, and what grade they are in, back to school supplies can cost the average family anywhere from $100 to $500! Keeping this in mind, it is time to start thinking about a strategy for your back to school shopping. The good news is, the back-to-school tax holiday has been extended from three days to ten days this year!
The tax holiday will begin August 7 and run through August 16. Tax-free items include; clothing, footwear, wallets, bags that cost $100 or less, school supplies that cost $15 or less, and the first $750 of the cost of personal computers and related accessories. Now that you know when and what to shop for, here are some tips on how to shop to make the most of every dollar:
Have a plan
- Get the supply list for your child’s school and make notes.
- If you have more than one child, compile a combined list. If your son needs 6 folders and your daughter needs 6 folders, on your list, simply write “12 folders”. This will cut down on the time spent on shopping.
Have a budget
- Make a list of what your children will need and get an idea of how much it will cost.
- Use back to school shopping as an opportunity to help your child learn about prioritizing and budgeting. Tell your child how much they have to spend for specific items. For example, they can spend $20 for a backpack, $50 for shoes and $200 for new clothes. If they want the $90 pair of shoes, they will need to get a less expensive backpack or spend less on clothes. This will help you stay within your budget and aid in teaching your children some financial skills. It is a win-win!
Shop around
- Many stores are having sales right now. If you approach back-to-school shopping like you might do “Black Friday” shopping, you can have a lot of fun with it!
- Check ads in the Sunday paper for sales on items on your list. Many papers will also have coupons for wipes, paper towels, and other items often found on preschool or elementary school lists. You can also use online coupons, e-coupons, and store loyalty cards for even more savings.
- Check out stores you may not have considered in the past such as office supply stores, dollar stores, and even thrift stores.
Plan for next semester
- Now is the time to get all of the supplies you need at a great price. If you find a good deal on some basics, stock up for next semester on items like glue sticks, pens, folders, and notebook paper.
Going back to school can be an expensive time of year; however, it doesn’t have to be with a little planning and budgeting. Put the same energy into back to school shopping that you might do with Christmas shopping. Make it a sport! Remember for next year, at the end of the summer, school is approaching and you can plan for it. If you are interested in financial management, budgeting, or shopping, consider becoming a 4-H volunteer! We need volunteers to share their knowledge and skills with youth to teach youth about financial literacy and consumer choices (smart shopping). If you are interested, contact your local UF IFAS Extension Office, or visit http://florida4h.org./volunteers.
