Category Archives: Feature

“Recipe” for a Healthy Heart

healthy-heartHeart disease is the leading cause of death for both men and women, but it’s also preventable. This month is heart health month so it’s a great time to take care of your heart.

A healthy diet and exercise is the simple “recipe” to a healthy heart. However, it may not always seem that simple due to work and busy schedules. To make it a little easier, here are some healthy recipes and tips to help improve heart health. Just click on the title and enjoy preparing a recipe to help your heart.


Overnight Oats
Heart-health benefit: Oats provide soluble fiber. This nutrient lowers cholesterol and therefore aids in heart health. Almonds have this fiber too, as well as unsaturated fats and omega-3 fatty acids, which also support a healthy heart.


Mango, Avocado, and Black Bean Salad

Heart-health benefit: Beans are a lean source of protein. They provide fiber while improving cholesterol because they do not contain saturated fat as animal proteins do. Make sure to purchase low-sodium or no-sodium options if you choose to buy canned black beans for healthy blood pressure.


Celery sticks

Heart-health benefit: Celery helps keep blood pressure low and reduce cholesterol.


Heart-health benefit: Bananas are rich in potassium, yet low in sodium. Foods with this combination help lower risk of stroke and high blood pressure.


Shrimp and Broccoli Stir Fry

Heart-health benefit: Shrimp is heart healthy if prepared correctly. Avoid fried shrimp or creamy high fat sauces. Broccoli is a heart healthy vegetable because it has no fat and is high in many nutrients.


Raspberry Frozen Yogurt

Heart-health benefit: Frozen yogurt is a healthier alternative to ice cream because there is less saturated fat. Toppings provide added calories, so try to avoid those.

These recipes are only one component to heart health. The other is exercise. Cardiovascular fitness is specific for heart health. The goal for adults is to be active for at least 30 minutes each day. It doesn’t matter what time of the day that you are active and it doesn’t have to be continuous- you can break up the activity into segments. This can be as easy as walking briskly for 10 minutes, 3 times a day. During these cold months you can always become a “mall walker”. Depending on the size of the mall a few laps around the mall can add up to 30 minutes of physical activity.


4-H Afterschool Robotics Teams Compete

Congratulation to the Delaware Military 4-H Robotics Club who placed first in the Teamwork this past Saturday at the Delaware First Lego League Regional Competition at Delaware State University in Dover. The 4-H Afterschool Tech Wizards Robotics Clubs sent three teams to the competition as part of a program funded by a National 4-H Council grant from the Office of Juvenile Delinquency Prevention. The teams meet each week starting in September designing and programming Lego robots to compete in the First Lego League Robotics Competition challenge held in January. Each week was spent in building their robot, practicing missions on the challenge board and building teamwork in preparation for the event.  This year’s “Trash Trek” theme created high interest among the youth and mentors as they designed innovative solutions to real world environmental issues using technology to solve their identified problem.  At the competition, each team met with the judges to present their innovative research project, demonstrate their robot design, and demonstrate their team problem solving skills.  Then each team put their robot through three rounds of the challenge course simulation hoping to complete the most missions in a two-minute time limit.  Parents, mentors and friends watched and cheered as the participants put their robots through the mission challenges all hoping to make it to the championship level.

Working with Lego Robotics in an 4-H afterschool club is a great way to build lifelong assets in academics, social skills, and community leadership.  The camaraderie that develops uses the talents and skills of each child to build a group that really values teamwork and fun and friendly competition.  Several of these shy 6th grade students were able to establish their niche in middle school gaining confidence among their peers and developing a very positive outlook toward academics and future goals.  The parents of these youth were also very supportive attending the Robotics Competition and expressing positive feedback and appreciation for their child’s opportunity to attend the 4-H afterschool program.

Research shows that the middle school years are critical for the development of supportive relationships with peers and adults, maintaining a commitment to learning, and gaining confidence in future goals. Meeting each week with mentors and coaches in the robotics club provided opportunities for the youth to strengthen these important developmental assets that often drop off in the middle school years without strong youth development programming. Participation in extracurricular programs that develop the assets of positive peer influence, other caring adult relationships, high expectations, and parental involvement creates a caring school environment supporting youth in their middle school years.


Delaware 4-H Military Robotics Team wins the Teamwork 1st Place Trophy at the Delaware First Lego Regional Competition on Saturday 1/30/16


4-H Afterschool at Shue Middle School – Robotics Team is all smiles at the First Lego League Regional Competition.


4-H Afterschool at Kirk Middle School – Robotics Team youth and coach practicing their robot missions at the First Lego League Lego regional competition.


National Youth Summit on Agri-Science

Delaware 4-H youth, Oliver Menard from Kent County and Kelsie Arisman from New Castle County, joined over 90 other 4-H’ers from 19 different states to attend the National 4-H Agri-Science Summit. This event was held at the National 4-H Conference Center in Chevy Chase, Maryland, on January 15-18, 2016. Delegates participated in variety of educational and engaging sessions including Rain to Drain, Cows and Congress, Soil Data Collection, Meat Science-Good to the Bone, and others. The content of this conference focused on how to teach 4-Hers interested in the field of Agriculture to educate the general public on different practices. Teens participated in a local farmers market where each state was given a product to buy and a set of questions to ask that producer. Throughout the summit all 4-H’ers where tasked with meeting 15 new people, staying open minded to opinions that were different from theirs and researching a topic that they wanted to find out more about. The Agri-Science Summit brought an eye-opening experience to many youth who only knew what their perception of Agriculture was and helped to provide how different perceptions are from state to state. Kelsie and Oliver definitely had the opportunity to meet new friends, learn about different topics in Agriculture and how it doesn’t just effect one family or even one state and learned to be open to new opinions.

4-H Food Smart Families

2016-Food_Smarts_14-H Food Smart Families (FSF) 4-H Healthy Living grants, funded by The ConAgra Foods Foundation, help to engage more than 19,000 youth and their families in seven states: California, Delaware, Idaho, Illinois, Louisiana, Nebraska and Washington. These grants are focused on deepening and expanding nutrition education and cooking skills acquisition with food budget strategies to under-served youth and their families. Through 10 hours of program engagement, this project helps to support, facilitate, and improve healthy food choices on a budget starting at point of purchase in the store or farmers market and provide more nutritious food through utilization of correct cooking techniques. The project provides teen leadership through youth-adult partnerships (YAP) and collaboration between 4-H and Family Consumer Science (FCS) Programs. Using the YA4-H! Curriculum, 4-H Extension Educators led three YAP sessions throughout the state for teen and adult instructors where they learned how to work together in the classroom so students can benefit most from this program. Family And Community Engagement (FACE) events are also conducted to help reinforce program concepts within participant families as well as strengthen community partnerships.
The goal of the 4-H Food Smart Families 4-H Healthy Living grants is to mobilize under-served youth and their families to take action around nutritional deficiencies, healthy food choices, cooking skills and food budget management strategies. In Delaware, 2,750 under-served youth and their families will be reached with high quality positive youth development activities delivered through teens as teachers and collaboration between 4-H and FCS.
The photographs provided are from a FACE event at the Dagsboro Boys and Girls Club. Food Smart Families instructors, 4-H members and University of DE Cooperative Extension employees provided stations where the youth could learn about MyPlate, healthy recipes and how to shop for healthy foods on a budget. The youth were also provided with a nutritious meal and free children’s books.
Click Food Smart Families photos to see more photos from the FACE event.

2016-FoodSmarts2 2016-FoodSmarts3

Youth Voice, Youth Choice

The Wal-Mart Foundation supports Delaware 4-H Healthy Living programs. This collaboration will impact 3000 youth in Delaware with free Up for the Challenge: Fitness and Nutrition instruction. Partnering with schools, afterschool groups, and other youth organizations, 4-H and EFNEP/SNAP-Ed staff will deliver the program’s curriculum and meet expected annual goals.

Targeted to youth ages 8-15, Up for the Challenge is about eating well and engaging in healthy physical activity. The program is research based with expected outcomes to meet several National Health Education Standards. It uses an interactive approach to learning about: food groups, well-balanced nutrition, types of exercise, fat & sugar content of common drinks, animal and plant based proteins. We teach six lessons that can be administered in four sessions depending on your needs. For a review of the complete curriculum, you can visit

Up for the Challenge lessons have been taught at over 100 locations in Delaware including camps, schools, after-schools and community organizations last year. Throughout the 2015-2016 school year, Up for the Challenge is scheduled for delivery at a host schools and other locations in New Castle, Kent, and Sussex counties.

Delaware 4-H has a trained staff of adult and teen educators to facilitate the Up For the Challenge curriculum to sites throughout Delaware. Our goal is to reach 3000 youth state-wide between now and August 2016. We would love to include youth within your organization in this number. For booking free fitness and nutrition classes at your site, please contact Nicholas Nelson at, (302)730-4000.

Women In Ag – Growing the Future of Agriculture

The 2016 MidAtlantic Women in Agriculture Conference will be held at the Dover Downs Hotel and Casino (link is external) in Dover, DE on Thursday, February 11th.

The objective of this conference is to empower you with the risk management tools to help your farm business; whether you are happy with where you are now or if you want to grow and/or diversify your farming operation. This conference offers you a relaxed learning experience with keynote and general speakers, formal presentations and the opportunity to network with other women in agriculture. We hope you will find significant management tools, knowledge and resources to add to your farm toolbox.

To find out more about the speakers and seminars please check out the 2016 Annual Conference website here:

2016 Delaware 4-H Leader Forum

Register once again for the premier leadership training and recognition program for volunteers on the Delaware 4-H calendar–the 2016 Delaware 4-H State Leader Forum. Join us for a day of learning and fellowship as many 4-H leaders from around the state gather together and recognize the recipients of our 4-H Salute to Excellence awards given to the Outstanding Volunteer of the Year and Outstanding Lifetime Volunteer of the Year for the Delaware 4-H Program. This day-long event is a must on the annual punch list for any Delaware 4-H volunteer!

Important Information:

2016 4-H State Teen Conference


Join your fellow 4-H teens that you haven’t seen since State Camp on campus at the University of Delaware for the 2016 Delaware 4-H “Dream with Disney” State Teen Conference! From leadership workshops led by your fellow 4-H State Teen Council officers, along with admissions/financial aid information provided by UD administrators, you will learn new skills, increase your knowledge, and have a fun-filled weekend of activities on the main campus of the University of Delaware.

Important Information:

DNLA DE Horticulture Industry Expo & Annual Pesticide Conference

turfworkshopThe DNLA DE Horticulture Industry Expo & Annual Pesticide Conference will be held on January 20 & 21 at the Modern Maturity Center in Dover. There will be a great line-up of speakers for the two-day event. In addition, there will be pesticide, nutrient management and ISA recertification credits available.

To access the brochure and payment information click here.

Pre-registration ends on January 11th.

Hope to see you January 20th and 21st.

2016 Farm Succession Planning Series

farm-sucession-planningNew farm succession planning education series for 2016 has been announced. Presented by the University of Delaware Extension and Applied Economics and Statistics and the University of Maryland Extension Ag Law Initiative and Nationwide, the dates are:


2016 Session Topics and Locations:

January 13, 2016 – Risk Management Session at Delaware Ag Week
1:00 – 3:00 p.m.- Retirement Planning
3:00 – 5:00 p.m. – Succession Planning

March 16, 2016 – Business Planning 7:00 – 9:00 p.m.
Kent County Farm Bureau

May 5, 2016 – Financial Planning 7:00 – 9:00 p.m,
UD Paradee Center,
69 Transportation Circle, Dover, DE 19901

2017 Sessions Topics:
January – Delaware Ag Week
Leases and transition
Mission statements
Presentation of Case studies examples

Farm Succession Planning is a business and risk management practice that is critical to the agricultural industry and to the health of families and farm businesses.

A series of educational workshops will include family communication, business planning, retirement planning, transition planning, goal setting, legal issues, and case study examples. All of these sessions will present farmers with the knowledge to begin or to continue the process of succession planning.

Families are encouraged to attend the workshops together.

For more information contact: Dan Severson –, 302-831-8860
Laurie Wolinski –, 302-831-2538.