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.https://www.delawarestatefair.com/p/info/about-us/217. Accessed July 6, 2018.
Curriculum. University of Delaware Cooperative Extension 4-H Youth Development Website. http://extension.udel.edu/4h/curriculum/. Accessed July 10, 2018.
What is 4-H?. National 4-H Website. https://4-h.org/about/what-is-4-h/. Accessed July 10, 2018.
Delaware 4-H State Fair Newsletter. University of Delaware Cooperative Extension 4-H Youth Development Website. https://cdn.extension.udel.edu/wp-content/uploads/2012/02/11111128/Delaware-State-Fair-Newsletter-2018.pdf. Accessed July 6, 2018.
Delaware State Fair (4-H Involvement). University of Delaware Cooperative Extension 4-H Youth Development Website. http://extension.udel.edu/4h/delaware-state-fair/. Accessed July 6, 2018.

The Great Outdoors


Whether you like to sleep under the stars or prefer to stay inside on your summer vacation, packing food for a long trip away from home can be daunting. Food planning for camping trips can be the most intimidating due to limited access to refrigeration and basic cooking appliances like stoves and oven. Before packing food for your camping trip, it is important to think about the length of your trip, how many people are going, how many meals you will need, what food-related tools you will need, and what foods and beverages you will be able to pack.

If your hike or camping trip is only for a day and you have a cold source like an ice pack and a cooler, you may pack perishable food items like fresh produce and sandwiches. Be sure that food stays below 40°F to ensure safety. For longer camping trips, packing mostly non-perishable food will be necessary. Some easy-to-pack, shelf-stable foods include cereal, pureed fruits and/or vegetables in squeezable pouches, and shelf-stable fish or chicken. Spices and condiments like taco seasoning, low-fat mayo, mustard, low-sodium soy-sauce, and black pepper can also be used to add flavor to foods. If you are able to boil water, dehydrated foods like pasta, rice, hot cereal, and dried soups are also great for longer camping trips.

Quick, nutrient-dense snacks will be important to stay fueled for long days of being outdoors. Bring along trail mix, granola bars, dried fruit and/or vegetables, jerky, whole grain crackers, or nuts and seeds to stayed fueled for the fun days. Finally it is important to stay hydrated, especially during the hot summer months. Pack plenty of water for the whole family!

As always, even on the campground, food safety is very important. Important food safety supplies include, moist towelettes, disposable plates, bowls, and utensils, a can opener, ice packs, trash bags, water filters, and meat and cooler thermometers. Be sure to use the moist towelettes to wash hands before and after eating, keep raw and cooked foods separate using disposable plates, and use thermometers to be sure meats are cooked properly and food is being kept at the proper temperature.

Below is a recipe for a nutritious trail mix for your next camping adventure!

Trail Treat


4 servings


5 minutes

Calories Per Serving

119 kcal


Grains: Choose two of these

  • 1 cup small pretzels
  • 1 cup corn, rice, or wheat cereal
  • 1 cup round oat cereal
  • 1 cup popcorn
  • 1 cup whole grain cheese crackers

Fruits: Choose one to two of these

  • ¼ cup raisins
  • ¼ cup dried cranberries
  • ¼ cup banana chips
  • ¼ cup dried pineapple

Proteins: Choose one to two of these

  • ¼ cup peanuts
  • ¼ almonds
  • ¼ soy nuts
  • ¼ sunflower seedsgreatoutdoorsrecipe


  • Choose the ingredients you would like from each category (Grains, Fruits, and Proteins)
  • Measure the suggested amount of chosen ingredients
  • Add all ingredients to a mixing bowl
  • Mix ingredients using a spoon
  • Divide into 4 storage bags

*Ingredients used for nutritional analysis: Round oat cereal, popcorn, raisins, and peanuts


Recipe adapted from https://whatscooking.fns.usda.gov/recipes/supplemental-nutrition-assistance-program-snap/trail-treat
5 Food Tips for Camping and Hiking. Eatright.org website. https://www.eatright.org/food/planning-and-prep/snack-and-meal-ideas/food-tips-for-camping-and-hiking. Accessed June 7, 2018.
Free Nutrition Label Generator. Online Labels.com website. https://www.onlinelabels.com/label-generator-tools/Nutrition-Label-Generator.aspx. Accessed June 18, 2018.

5K Training Tips: July 7 Race Day!


So who is joining our DE 4-H team on Saturday July 7, 2018 for the Freedom Run/Walk/Roll 5K Run/Walk and 1.5 Mile Fitness Challenge?  Facebook or message Karen Johnston if you’re registering and she will bring a surprise for you!

Early bird registrations ends 11:59 PM on Saturday June 30, 2018.  If you miss the deadline, that’s okay. You can still register in advance or on race day.  

When: Starts at 8:55 a.m.

Where: Silver Lake Park, Dover, DE  Use Washington Street entrance off of State Street.

Course: 5K run/walk is on a mostly flat and fast double loop course.

Registration: $20 until June 30, $25 after and on event day. Registration starts 8 a.m..

Kiddie K race is FREE!. Make checks payable and mail to Veterans Trust Fund, 2772 Hazlettville Rd, Dover, DE 19904. Contact Ray at 302-674-3213 or email: Races4u@TriSportEvents.Com. Register online at TriSportsEvents.Com.

Amenities: Quality “Freedom 5K” TECH shirts to all participants and volunteers. Post race festivities includes free food and beverage. Results/photos posted at TriSportsEvents.Com

Benefits: The Delaware Veterans Trust Fund provides assistance to Delaware’s veterans in financial crisis.


Happy Birthday, America!

On the Fourth of July, many of us celebrate the birth of our nation with food, fireworks, and fun! Although most of the attention should be on enjoying time with friends and family, health and safety should not be forgotten. Below are some quick tips on how to stick to a healthy diet, avoid sunburn, and stay safe around fireworks this holiday.


Healthy Eating

Cookouts celebrating the Fourth of July often mean grilled dishes and red, white, and blue concoctions, but they do not have to mean breaking unhealthy eating habits. Some tips to keep practicing healthy behaviors at these events include not skipping meals before a party, including fiber-rich foods in your meals, using a smaller plate to avoid taking large portions, filling your plate with fruits and vegetable before other foods, practicing mindful eating by eating slowly and stopping when you are full, and, finally, playing a game outside with the kids or going for a walk with friends during the party to add some physical activity to your day.

Avoiding Sunburn

Long days outside in the sun at Fourth of July celebrations could result in sunburn if children and adults are not careful. Unprotected exposure to the sun that results in sunburn can cause skin cancer later in life. Proper use of sunscreen is an easy was to reduce the risk of skin cancer. Experts recommend using a sunscreen that is of SPF 30 or higher, reapplying sunscreen every two hours, wearing hats, sunglasses, and other protective clothing when possible, and spending time in shady areas especially when the sun is at its strongest. Read this 4-H sun safety tip sheet for additional information and continue protecting yourself from the sun all summer long!

Fireworks Safety

It would not be the Fourth of July without fireworks! Safety agencies recommend leaving fireworks to the professionals since, in 2016, over 11,000 people were injured by fireworks and at least four people were killed. Sparklers, bottle rockets, firecrackers, etc. are all considered fireworks and can cause severe burns. Fireworks not only cause injuries but also cause, on average, 18,500 fires each year. On the Fourth of July, more fires are reported than on any other day. So, this year, leave the pyrotechnics to the professionals and keep you and your family and friends safe! To learn more, watch this short fireworks safety video from the National Fire Protection Agency.

Stay Mindful with 4 Tips for Holiday Eating. EatRight.org Web site. https://www.eatright.org/health/lifestyle/holidays/stay-mindful-with-4-tips-for-holiday-eating. Accessed June 27, 2018.
Key Statistics for Melanoma Skin Cancer. American Cancer Society Web site. https://www.cancer.org/cancer/melanoma-skin-cancer/about/key-statistics.html. Accessed June 27, 2018.
Are You and Your Family Sun Smart? 4-H Web site. https://4-h.org/wp-content/uploads/2018/05/FINAL-COPPERTONE_SUNSAFETYGUIDE_PARENTS-GUIDE.pdf. Accessed June 27, 2018.
Best to Leave Firework to the Experts. National safety Council Web site. https://www.nsc.org/home-safety/tools-resources/seasonal-safety/summer/fireworks. Accessed June 27, 2018.
Fireworks. National Fire Protection Agency Web site. https://www.nfpa.org/Public-Education/By-topic/Seasonal-fires/Fireworks. Accessed June 27, 2018.

5K Training Tips: Protecting Your Skin



Thank you DHSS for sharing this information on Sun Safety!  (From ProtectYourSkinDE.com when you can visit and access a complete toolkit for teaching sun safety!)

Below are some sun-safety trivia questions for yourself and your kids about practices and facts to be aware of when out in the sun. (Answer Key at the end of the blog)

1. During what time of year is the sun the strongest? (Source: Shade Foundation)

a. Summer     b. Fall     c. Winter     d. Spring

2. You should limit your time in the sun between what hours of the day? (Source: Shade Foundation)

a. 8 and 10 a.m.     b. 10 a.m. and 4 p.m.     c. 4 and 6 p.m.     d. After 6 p.m.

3. What animal uses mud as sunscreen? (Source: Shade Foundation)

a. Flamingo     b. Hippo     c. Pig     d. Dog

4. When should you apply sunscreen? (Source: Coppertone)

a. Before you go to bed     b. Before you play outside during the day           c. Before you take a bath  d. When you go outside at night

Be Sun-Smart. ProtectYourSkinDE.com

5. True or False: Your skin can get burned even if you are in the shade.

6. True or False: Your skin is your body’s largest organ.

7. What should your skin keep you safe from?

a. The heat    b. Sunlight     c. Injury      d. Infection     e. All of the above

8. From 1 to 50, where do you think Delaware ranks nationally in melanoma skin cancer?

Hint: The number rhymes with “bee.” (Source: Cancer Incidence and Mortality in Delaware, page 67)

Answers: 1.a, 2. b, 3. c, 4.b, 5.T, 6. T, 7. e, 8. 3

So scary that DE ranks #3 in Melanoma skin cancer!

So friends, lets be safe and practice sun safety:  SPF 50 before you head out the door, hats for covering face, neck and ears, sunglasses for eyes, stay covered and in the shade as much as possible when outdoors during the day.   We’ll continue to offer health and fitness ideas, initiatives and programs to help you stay healthy!

See you on Saturday July 7, 2018 for the Freedom Run/Walk/Roll 5K Run/Walk and 1.5 Mile Fitness Challenge! And stay tuned to the blog of information.  Please share ideas or questions on the blog too!

Tea for Two, Me and You

Happy National Iced Tea Month! The approaching hot summer days mean plenty of time at the pool, cookouts, outdoor games, and, most importantly, the need for a cold drink in hand to stay refreshed and hydrated. Tea is the second most widely consumed drink in the world after water. On a daily basis, over 158 million people drink tea in one of its many forms. While most of the tea consumed in the US is black tea (86%), 13% is green tea, and the remaining 1% is a combination of oolong, white, and dark tea. Almost 80% of the tea consumed in the US is iced tea not hot tea. On average, a serving of tea has less than half the amount of caffeine contained in a serving of coffee. A cup of coffee has about 95-165 mg of caffeine, a cup of black tea has 25-48 mg of caffeine, and a cup of green tea has 25-29 mg of caffeine.

There have been countless research studies attempting to link tea consumption to prevention and/or treatment of many diseases and conditions such as cancer, cardiovascular disease, obesity, memory loss, Parkinson’s disease, diabetes, osteoporosis, and autoimmune diseases. Although some studies have had positive results, there is still some uncertainty around the health benefits of tea. The FDA has approved the health claim that green tea may reduce the risk of breast and prostate cancer, but it goes on to say that the FDA has concluded that there is very little scientific evidence for this claim. Unless proved otherwise, moderate tea consumption is not thought to cause harm, so if you like drinking tea, it cannot only be enjoyed for its taste but also for its potential health benefits.

To celebrate National Iced Tea Month, consider making the iced tea recipe below! Make it your own by using your favorite green tea in the recipe.


iced tea recipe