National Farmer’s Market Week

It’s National Farmer’s Market Week! Celebrate local farmers and businesses and sustainable practices by going to your local farmer’s market for some fresh fruits and veggies!why-fm-graphics-2018.jpg

Did you know that UD Cooperative Extension can be found at local New Castle County farmer’s markets giving out free samples and recipes of healthy in season treats? 

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There are currently over 8,500 markets across the nation! Buy local and check out the Delaware Farmer’s Market Guide to find a market near you!


Join us for the UD 9/11 Hero’s Run!

Do you have a passion for serving and helping others?  

Have you been thinking about participating in a 5K this fall?

Here’s a way you can do either or both so click here to watch this video!

Join us on Sunday September 30th at 9:30 AM at the University of Delaware for the 9/11 Heroes Run, a national 5K race held annually by the Travis Manion Foundation which brings communities together to remember the sacrifices of the heroes of the September 11th attacks and wars since. The 9/11 Heroes Run has spread from a small grassroots event with a few hundred people in one small community in Pennsylvania in 2007 to an event that spans over 50 cities around the world. Last year, more than 30,000 participants joined with their communities to run, volunteer, donate, cheer, but most of all: honor our nation’s heroes.

Register to Walk, Run, Volunteer, Donate, or Fundraise by clicking here!


Photo from the Travis Manion Foundation Website.

Race Day Registration opens at 8am and the opening ceremonies start at 9:11am. We hope to ensure that the UD 9/11 Heroes Run brings our community together. The 9/11 Heroes Run is one of the only race series that invests funds raised back into the communities that host a race. Through a progressive grant process, the Travis Manion Foundation invested nearly $240,000 last year into community organizations who are assisting military personnel, veterans, first responders and their families locally.

So who’s joining DE 4-H for this great cause?

If members of our 4-H family would you’d like to make a donation of water, gatorade, snacks, or fruit, please contact Karen Johnston at 302-831-8866 for logistics. Financial donations can be made on the website.

Looking forward to seeing everyone on Race Day 9/30/18!  Happy Trails!

Simplify Your Life

Untitled design (21)In the modern world, we are all too familiar with the feeling of being overloaded with information. From social media to news, billboards and commercials, the constant intake of material can lead to an inability to remain focused and to brain burn out! This week is simplify your life week and by taking small steps to minimize the distractions in your environment and to eliminate unnecessary habits, you can improve your focus, remain relaxed and enhance your wellness. 

  • Avoid checking your phone for the first 15 minutes of waking up. Give your brain some time to adjust to the light of the morning sun and being awake. Start your day with clarity by avoiding mindless scrolling or email checking right when you open your eyes. Put your phone somewhere away from you while you sleep to avoid checking it first thing in the morning.
  • Drink water. We all know that water is the golden standard for beverages. By eliminating the consumption of sugary and caffeinated drinks you can simplify your diet and improve your health. Drinking more water improves energy levels, aids in digestion and keeps skin looking healthy.
  • Clean out your room/home. Go through your belongings and donate or throw out items that you no longer use or feel connected to. Cleaning out your closet of clothes that no longer fit, are never worn, or bring back negative memories is a great way to simplify. Make sure to clean out your mail! Bills and coupons can easily become a mountain of material so maintaining organization with them helps to bring clarity to the mind.
  • Dedicate time to relaxing. Allowing yourself time in the day to be present and de-stress is a simple way to improve your lifestyle. Even just five minutes a day of doing something that you feel relaxed during can improve your wellness. Go for a gentle walk, stretch, mediate, listen to music. There are endless opportunities so find something that conveniently fits into your current lifestyle.

Try one thing this week that simplifies your life! You will feel less stressed and your mind will feel more clear.

Celebrate Friendship!

friendsInternational Friendship Day is July 30th this year and is the perfect time to show your friends stateside and abroad how thankful you are for their constant love and support. In 2011, the United Nations General Assembly created the International Day of Friendship as a time to celebrate relationships between individuals, countries, and cultures. Just as 4-H strives to connect communities, this day intends to build connections between different cultural communities on a local and global scale. Since the United States is a mixing bowl of people from countless cultures, races, and ethnicities, planning community activities that include people from all different backgrounds can help to build an understanding and appreciation for our neighbors right here in America as well as all over the world.

There are many ways to celebrate International Friendship Day. Show your friends near and far that you are thinking of them by sending them a card, giving them a call instead of a text, throwing them a dinner party, giving them a small gift like a customized playlist or a freshly baked treat, or sending them a care package if they are far from home. Little acts like these can really show how much you care!

Below is a recipe for Applesauce Cookies that your friends will love as a gift on International Day of Friendship or on National Friendship Day which is also coming up on August 5th!


National Friendship Day – August 5th, 2018. National Today Website. Accessed July 23, 2018
International Day of Friendship – July 30. National Today Website. Accessed July 23, 2018.
Applesauce Cookies. What’s Cooking USDA Mixing Bowl Website. Accessed July 23, 2018.
Free Nutrition Label Generator. Online website. Accessed July 23, 2018.

Summer Sun Safety: Skin Protection Tips


                        July is UV Safety Month!

Ultraviolet (UV) rays from the sun are invisible to the eye but are able to pass through the clouds and Earth’s atmosphere. The wavelengths and frequencies of these rays fall between those of visible/color rays and x-rays. However, UV rays can cause damage to our skin in the form of tans, sunburns, wrinkles, and, in severe cases, skin cancer. Your skin is not the only part of the body that can be affected by UV rays. UV rays can be harmful to your eyes as well by causing itching, dryness, and redness. Sun exposure can cause these issues in just 15 minutes, but there are ways to prevent this often irreversible damage.

To determine what level of sun protection is needed and when/if it is safe to go outside, use the EPA’s UV IndexThe UV index lets you know how dangerous the UV rays will be on any given day. Simple ways to protect yourself from UV rays include wearing clothing and hats that shield the skin from the sun and sunglasses to protect the eyes. If some skin is exposed, seek shade when possible and do not forget to put on sunscreen if you will be outside for long periods of time. For any extended outdoor activity, apply one ounce or two tablespoons of a sunscreen with an SPF of 30 or higher 30 minutes prior to sun exposure and reapply every two hours or after sweating or swimming.


A sunscreen’s Sun Protection Factor, better known as its SPF, indicates how long it would take for UV rays to burn your skin when using the product as directed versus how long it would take when not using sunscreen. For example, applying a sunscreen with an SPF of 30 will allow you to stay outside in direct sunlight without getting burned 30 times longer than if you were not wearing sunscreen. Visit the Skin Cancer Foundation Website for further details on SPF protection against UV rays.

Did you know 4-H and Coppertone teamed up to inspire kids and families to adopt healthy, sun-safe behaviors – rain or shine – for a lifetime of healthy fun in the sun?


What is Ultraviolet Light? Live Science Website. Accessed July 16, 2018.
Are You and Your Family Sun Smart? 4-H Website. Accessed July 16, 2018.
UV Index. United States Environmental Protection Agency Website. Accessed July 16, 2018.
Ask the Expert: Does the High SPF Protect My Skin Better? Skin Cancer Foundation Website. Accessed July 16, 2018. Accessed July 20, 2018.

5K Training Tips: How to keep your workout schedule when life responsibilities threaten to collide 


We all understand that our physical, social, mental and emotional health depend upon exercise.  Yet sometimes life and work can take their toll on setting the time and space we need for a workout.  But never give up. Below are some strategies to keep some level of fitness even when you can’t workout quite as much as recommended.

Remember, some movement is better than none, so make a plan and commit to your fitness efforts.  If you go too long without working out, it can be difficult to start back up. Fitness is like food, it’s something you need to do regularly and make a conscious effort to do.  Just like food, one day last week will not be enough to keep you in shape and healthy.

First and foremost, get a good night’s sleep and continue to eat healthy foods throughout the day.  Make sure to drink at least 64 ounces of water per day and more if you are outside in the heat.

Make sure to continue to plan the 3-4 days or nights you will complete your aerobic activity.  You may find that you need to get up 45 minutes earlier than you usually do, but you will thank yourself after you have completed your workout.  You really don’t want to do less than 3 workouts per week even if it’s only a half hour instead of an hour. That half hour is better than not working out at all.  If you can’t get a half hour, then do 20 minutes. 20 minutes is enough time to get you into an aerobic zone. If you miss a work out at the gym or outside, do something at home.  If you have a treadmill or bike that’s great. If not, do 20 minutes of strength training that includes push ups, sit ups, plank, and squats and stretch out. When it comes to fitness, there is truth to the saying, “Use it or Lose it” so definitely “use it”.  

Look for other people who can help keep you on track.  Maybe it’s a walking or running buddy or someone you set a regular time to meet up with at the gym.  If it helps, invest in some new technology to help you stay on track measuring steps or activity and whatever helps you think about your health commitments.

When your responsibilities ease up, make sure you return your fitness workouts to previous levels and do your best to keep that commitment to yourself and your family on the schedule.

Happy Trails!

4-H at the 2018 Delaware State Fair


Brief History of the Delaware State Fair

The Delaware State fair first opened on July 27, 1920 and was only four days long. The original purpose of the Fair was centered around “promoting and encouraging agriculture” as well as “giving pleasures and diversions to the inhabitants of rural communities within the State of Delaware.” Today, the Delaware State Fair runs for a total of ten days, maintains its focus on agriculture, and brings in nearly 307,000 people every year with its attractions.

Delaware 4-H at the Fair

Just like the Fair, Delaware 4-H is committed to agricultural promotion, but its dedication to the community and its youth does not stop there. Delaware 4-H programming is guided by three mission mandates: science, healthy living, and citizenship. Through programing in these three primary content areas and with the help of adult mentors, Delaware 4-H youth complete projects and leadership experiences to ultimately create sustainable community change. The partnership between 4-H and the Delaware State Fair allows these future leaders to showcase their developing skills and receive recognition for their accomplishments.

Below are the dates and times of important Fair events for Delaware 4-H’ers and their families and friends.



For more information on the events listed above and other 4-H related activities at the Fair, please read the Delaware 4-H State Fair Newsletter or visit the Delaware State Fair 4-H Involvement Webpage.

After you get your favorite fair treat this year, be sure to stop by the Centre Ice Rink for one of the events on the 4-H DE State Fair Calendar to see what Delaware 4-H’ers are doing in your community!


History: About the Fair. Delaware State Fair Website. Accessed July 6, 2018.
Curriculum. University of Delaware Cooperative Extension 4-H Youth Development Website. Accessed July 10, 2018.
What is 4-H?. National 4-H Website. Accessed July 10, 2018.
Delaware 4-H State Fair Newsletter. University of Delaware Cooperative Extension 4-H Youth Development Website. Accessed July 6, 2018.
Delaware State Fair (4-H Involvement). University of Delaware Cooperative Extension 4-H Youth Development Website. Accessed July 6, 2018.