Do You Dare To Breathe Clean Air?

Supported by the American Lung Association, Clean Air Month educates people about the impact clean air can have on their lives.

This observance also encourages people to take positive steps to help improve air quality. Clean air, is air which has a natural balance of gases such as oxygen, nitrogen and carbon dioxide. Clean air does not contain pollutants or allergens. Clean air does not harm the environment, nor is it a cause or trigger of health problems.


Poor quality air can harm the environment and can affect us all. Toxic air pollution is linked to serious conditions such as cancer and chronic bronchitis. Air pollution can exacerbate pre-existing conditions such as asthma. Air pollution can also harm the environment. The burning of fossil fuels (often for transport or electricity generation) releases high levels of sulfur dioxide and nitrogen oxide into the atmosphere. These gases react with other gases and water to create rain which is acidic. Acid rain raises the acid levels of water and disrupts the natural balance of life in lakes and rivers; acid rain can also damage plants and trees.

We can all make positive steps to improve the quality of our air. Ways we can improve air quality are often based around reducing our use of electricity and using transportation more efficiently. We can also support legislation which improves air quality.

Article adapted from


5K Training Tips: Be Healthy and Raise Funds for DE 4-H!

Participate in the Dover Mile and Colonial 5K on Tuesday June 5, 2018 at 6:00 PM (Arrive at Governors Café, 144 Kings Highway, Dover, DE by 5:15)


Participants need to fill out the registration form, available in each county newsletter or off the Delaware 4-H website, for each participant and return with a check made payable to Dover Colonial and returned to  Karen Johnston or your 4-H County agent by May 28, 2018.

If we have more than 10 participants for DE 4-H we will receive 80% of the registration fee back to DE 4-H!

Prices are listed under the registration section; there are lots of options including family and student rates. For questions call Karen Johnston, DE 4-H Dover Colonial Group Coordinator at 302 218 1186, 461 Wyoming Rd, Newark, DE 19716


For those of your working on your 5K preparation, for week 9 of 12, increase your training this week by increasing your running time each of the 3 days.   Warm up with a brisk 5 minute walk.  This week, see if you can run for 20 minutes without stopping!  Alternate your jogging with 60 seconds of walking. End with 5 minutes of relaxed walking to cool down walk.  Stretch (see week 4 blog) Total 35-40 minutes. 

Fill out your form, write the check,  and commit to participating on Tuesday June 5, 2018! See you soon!

Being Happy Can Make You Healthy

March 20th was International Day of Happiness! Did you know that being happy can actually make you healthier? Hormones called endorphins are released when we smile, laugh or successfully complete a task or challenge, all things associated with happiness. Endorphins are powerful and they can actually help to combat the negative effects of stress on the body and mind!


The United Nations says that happiness is a fundamental human right, goal and life choice. Wouldn’t you agree? To celebrate the day, we challenge you to do one specific thing that makes you happy every single day this week. You should really take the time to be mindful about the moment and to appreciate what it feels like to be happy doing that task. You will be on the right track to becoming a happier and healthier you!

Let’s Get Real: Eating Disorder Awareness Week

30 million Americans struggle with a full-blown eating disorder and many more battle with food and body image issues that have negative impacts on their mental and physical health as well as negative impacts on their lives.

Stigma and stereotypes prevent many people from getting the support they deserve. You can help raise awareness, bust myths, and start journeys to healing.

Watch this video to learn how you can support and help a suffering loved one.

Get Healthy and Happy Without Even Leaving Your House!

The excitement of winter is coming and though the smell of gingerbread and peppermint, a crackling fire and a mug of hot cocoa can make you warm and cozy, there is no denying that getting outside or trying to find motivation to move around and get active can be a struggle.

Here are 3 reasons why a quick at home workout can help you to get healthy and happy during the cold winter season!

  • Studies have shown that just 15 minutes of fitness at a time, or even as little as one hour per week can minimize your risk for depression or depressive like symptoms. Boosts in mood enhancing hormones after exercise can also promote short term elevated mood levels!
  • The digital age of exercise is upon us and there has never been a more opportune time to utilize technology to enhance your health. Fitness apps, YouTube clips and videos all can be a great way to fit in a guided work out right from your living room!
  • Stretching is a gentle and easy way to warm up the muscles when we may be lacking in energy to be super active. You can even stretch right from your couch or in front of the fireplace or television without even having to take off your pajamas!Winter



Healing with Honey

Honey is a natural remedy  and functional food used by ancient civilizations for thousands of years. This sweet liquid is a great addition to meals and drinks as a more natural replacement for energy from sugar but the benefits go even further than that. Honey1

7 A+’s for Liquid Gold-

  • Antimicrobial and AntibacterialResearch shows that honey can help reduce incidence of infectious diseases by killing bad bacteria [1]. Ingesting honey could be an effective natural medicine for food borne illnesses.
  • Antibiotic and Antiseptic – The antibiotic and antiseptic properties in honey make it a great natural remedy to prevent infections for cuts, burns, scrapes and even bug bites. It’s content of concentrated sugars and acidity also aid in the wound healing process by  providing an environment that promotes fast repair and regeneration of tissues with no adverse effects to the skin.
  • Antioxidant – Honey contains antioxidant properties from it’s polyphenol plant components, which have been shown to reduce effects of aging and can be helpful in preventing cancer [2].
  • Anti-inflammatory – Soothing effects from honey are due to it’s ability to reduce inflammation. When applied to the skin, honey can reduce swelling and irritation by reducing the effects of damaging free radicals. When ingested, honey can be a great remedy for a sore throat or irritating cough!
  • Allergy Protection- Honey has also been shown to be a natural fighter against allergies reducing those annoying allergy symptoms [3].

Honey is also a humectant, meaning it easily retains moisture and humidity, making it even more beneficial whenHoney2 applied to skin or hair as a natural moisturizer.

When selecting a honey, research recommends that monofloral honey has the most effective healing properties. This means the honey is sourced from only one type of flower’s pollen. Darker colored honey has also been shown to have more antioxidant properties. Manuka honey is a well known beneficial dark and monofloral honey. Honey basically never goes bad making it a great staple to add to the pantry or medicine cabinet.

  1. Rani et al. Antimicrobial Activity of Honey with Special Reference to Methicillin Resistant Staphylococcus aureus (MRSA) and Methicillin Sensitive Staphylococcus aureus (MSSA). J Clin Diagn Res. 2017 Aug; 11(8): DC05–DC08.
  2. Alvarez-Suarez et al. The Composition and Biological Activity of Honey: A Focus on Manuka Honey. Foods 2014, 3, 420-432; doi:10.3390/foods3030420.
  3. Asha’ari ZA, Ahmad MZ, Wan Din WSJ, Hussin CMC, Leman I. Ingestion of honey improves the symptoms of allergic rhinitis: evidence from a randomized placebo-controlled trial in the East Coast of Peninsular Malaysia. Ann Saudi Med 2013; 33(5): 469-475. 

Friday Fitness Flow!

As the summer vibes fade away, along with the heat and the fireflies, remember to incorporate strength and flexibility training into your regular fitness routine or just take a few minutes out of your day to move! These three easy postures help to increase joint mobility, muscle strength and raise your energy and confidence levels, giving you that extra boost you need as vacation time comes to its close.


Chest Opens

Healthy Living Ambassador Jy’Naiah


  • Warrior: Step the feet apart and keeping the back leg straight, angle back foot about 45 degrees away from you. The front toes should be facing forward, with the front leg bent so that the knee is directly over the ankle. Raise arms straight to shoulder height and parallel to the floor with the palms facing down.  Press with the feet into the mat and lengthen through the top of the head towards to sky.



Nutrition Assistant Michelle


  • Waterfall: Standing up with feet about two fists distance apart. Slowly begin to reach the arms straight above you reaching for the sky as high as you can. Begin to slowly and just slightly reach behind you, pulling the shoulder blades back and down towards the back of your ribcage. Keep the head in line with upper back and be sure not to tilt the neck too far back. Focus on a deep inhale and exhale as you release the arms back down.



Healthy Living Ambassador Jenna


  • Tree: Begin by standing up tall, and lifting the bottom of one foot to the inside of the other thigh. If more balance is needed, you may rest the foot with the toes on the ground, or place the foot on the inside of the calf. Lift the arms straight above you and keep the belly button tucked in towards the spine. Hold for 30 seconds, focusing on the breath and repeat with the other leg. 

These poses will take you just a few minutes to complete and the benefits will last you all day!