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mastering 21st century skills Junior & Senior Study Packet Life Challenge County Contest Contest Date: Saturday, June 5, 2021 8:30 a.m. Lancaster Extension Education Center Register by May 26 by calling 402-441-7180 or email Kristin at [email protected] Cwwect | ^k^v^^f&^Sv^^ Thrive I i-'-S^ WHAT IS SOCIAL CONNECTION? The subjective experience of feeling close to and a sense of belongingness with others. THE BENEFITS OF HIGH SOCIAL CONNECTION: ^ »r stronger gene expression 50% increased for immunity (research by lower rates of anxiety chance of longevity Steve Cole. UCLA) and depression Social connection creates M a positive feedback loop higher self-esteem better emotion of social, emotional, and and empathy regulation skills physical well being. THE DANGERS OF LOW SOCIAL CONNECTION 0^ *J& worse for health them smoking, high blood higher mflammation at the higher susceptibility to pressure or obesity cellular level anxiety and depression slower recovery from increased antisodal disease behavior and violence suicide HOW MUCH SOCIAL CONNECTION DO AMERICANS HAVE? ?PR08l£MS^ ••» eec HAUE tl'JGLOoi. FRIFJiH tUA In 2004, 25 % of Loneliness, isolation Americans claim thai they Loneliness is (he main and alienation are on have no one to share a reason why people seek the rise. personal problem with. psychological counseling. HOW CAN I INCREASE MY SOCIAL CONNECTION? I'M AN INTROVERT. A LONER OR HAVE NO FRIENDS. WHAT SHOULD I DO? ft±ttt No problem! All the benefits As long as you feel connected to others on mentioned above have nothing to do the inside, you still get the benefit of being with how many friends you have,The connefted. Think of thiklrfn wlio i un up to benefits come from your internal and play with childi en they don't know. they feel subjective sense of connection! connected from within, An internal sense of connoction can be niiiturocl and built: 1) Give, Share, Support & Do acts of service and kindness for others. 2) Take care of oneself: 3) Ask for help. Research shows that Stress is linked to high Research shows ihat people compassion and volunteering sdf-focus and {hoiefoK? s lowei arc Willing to help us bin if we h,3S huge health benefits and sense of connection; If you are don't ask, they assume we creates a sense of connection happy from within, you are also don't need help, Reach out to and put pose. Research also more likely to feel connected, those around you. Sad to be shows that if we need help, we (o reach out to others, and to spending Christmas alone? should ask for it. It will create make the world ri happier and Ask if you can join friends or belonging for those we ask. sunnier place. Invite others to join you! Emma Seppala, Ph,D, THE SCIENCE OF HAPPINC&S, HEALTH & SOCIAL CONNECTION www.emmaseppala.com Follow emmaseppala.com today 1 EXPLORE MvPLATE When learning to prepare food, it is just as .,.^m^. important to learn about nutrition. There are so many foods to choose from, but some of them are better choices than others. How do we know which foods to choose and how much to eat to have a healthy, balanced diet? MyPlate helps guide your choices. MyPIate shows how to balance the five food groups that are the building blocks for a healthy diet. ChooseMyPlate.gov Tips to a Great Plate 1. Make half your plate veggies and fruits. Vegetables and fruits are full of nutrients that promote good health. Although most of us don't eat enough vegetables, we should eat a variety of vegetables every day, Vegetables provide several different vitamins and minerals your body needs. ' / i - ;i'ii'l';!fi For example, Vitamin A is found in dark green vegetables (like broccoli and spinach) and dark yellow and orange vegetables (like carrots and sweet potatoes). Vitamin A keeps the cells in our body healthy, /; ,'•' Fruits also provide vitamins and minerals. For example, oranges, grapefruit, ,! strawberries, and melons have Vitamin C which helps our bodies to heal, ./.,'..'' / . Deep yellow fruit like apricots and cantaloupe have Vitamin A. 2. Add lean protein. Food from the protein group should be lean — that means it doesn't have much fat in it. Choose protein foods, such as lean beef or pork, or chicken, turkey, beans, or fish. Baking, broiling, and grilling are better choices for cooking protein foods than frying because they do not add fat to the meat, 8 4-H Cooking 101 ']] Include whole grains. Grains are used to make bread, cereal, rice, and pasta, These foods are made from wheat, rye, oats, and rice. Try to make at least half of your grains whole grains. Whole grains are higher in fiber than others. Look for the words "100% whole grain" or "100% whole wheat" on the ingredients label. Foods from the grains group have carbohydrates. Carbohydrates provide energy for our bodies, ^1 Don't forget the dairy. Drink a cup of fat-free or low-fat milk at each meal or with a snack. Milk gives us calcium to keep our bones and teeth strong. Milk and foods made from milk are the best sources of calcium. While we are growing, our bones need the calcium from these foods so enjoy three dairy servings every day. If you don't like milk, include fat-free or tow-fat yogurt or reduced-fat cheese in your meals or snacks, iiil Drink water instead of 11" " ?'? 1. i !\. sugary drinks. Cut calories 77 © by drinking water or un- sweetened beverages. Soft drinks, energy drinks, and There are about 10 teaspoons of sugar in a sports drinks add extra sugar 12-ounce can of soft drink. If you drink two and calories to your diet that of those a day, that adds 20 teaspoons of your body usually doesn't sugar - over 300 "empty calories." need, The extra calories are stored in the body as fat, 6. Balance the food you eat with daily exercise. Young people should get 60 or more minutes of physical activity every day. Daily physical activity helps keep your body healthy. Pick activities that you enjoy and you will find it easy and fun to reach this goal. Invite a friend or family members to join you - and don't forget the family pet. Pets enjoy exercise too, 7. Eat these foods less often. Cut back on foods high in fat, ? ? 7 u' ••::.> •» es 0 added sugar, and salt. This includes cake, cookies, ice cream, candy, sweetened Foods that are high in fat and added sugar drinks, pizza, and fatty meats contain empty calories — calories that like sausage, bacon, and hot provide few or no nutrients to your body. dogs. Eat these foods as The extra calories are stored in the body occasional treats, not every as fat, day foods, 4-H Cooking 101 HOT In 4-/-/ Cooking 101, you learned some basic practices that cooks use to keep food safe to eat. In this project, you will begin to learn some of the science behind food safety. Use these food safety practices to keep you and your family free from foodborne illness. w Keep hot foods hot. Keep cold foods cold. E s ' Germs grow quickly in foods that are left at room temperature. Wash your hands with warm water and soap for at least 20 seconds to destroy germs. Dry your hands with a clean towel. Food should be thoroughly cooked and kept hot before serving. After serving, put leftover food in the refrigerator as soon as possible to chill. Keep cold food, like salads, cold, Keep cold foods in the refrigerator until ready to serve and return to refrigerator as soon as possible after serving, Reheat leftovers until they reach an internal temperature of 165 degrees F. Use a food thermometer to check the temperature. (See section on Food Thermometers.) Throw away leftovers or other perishable foods that are out of the refrigerator longer than a total of two hours - or one hour if the room temperature is over 90 degrees F, Return milk, deli meat, eggs, yogurt, and leftovers to the refrigerator as soon as you finish using them, Do not place cooked foods on the same plate that held raw meat or poultry - unless the plate has been thoroughly washed, The juices from the raw meat carry germs that can contaminate the cooked food, This is an example of cross-contamination. Always wash your hands with soap and water before and after touching raw meat or poultry. Do not eat foods that contain raw eggs, such as homemade cookie dough. The eggs may contain bacteria that can make you sick. If there is a question about the safety of any food, follow the guideline - "When in doubt, throw it out!" 8 4-H Cooking 201 Science Behind Food Safety Why should you put food back in the refrigerator as soon as possible? Bacteria need time and the right environment to grow and multiply, Your kitchen can provide the moisture and warmth bacteria need to grow. Most organisms that cause foodborne illness grow quickly in temperatures above 40 degrees F. Some bacteria can double their numbers every 20 minutes at temperatures above 40 degrees F. In a few hours, bacteria on food can multiply and cause anyone who eats the food to get sick. Many people who think they have the flu may actually have a foodborne illness. You can become sick from 20 minutes to 48 hours after eating food with some types of harmful bacteria, Clean, Wash hands and surfaces often. Separate. Separate raw meat, poultry, and egg products from cooked foods to avoid cross-contamination.