Teens 13 to 19 years old and adults are invited to spend the weekend at beautiful Camp Ocean Pines in Cambria Nov. 1-3 developing their health and well-being at the 4-H annual Mindfulness Retreat. Participants will increase their personal skills in leading a healthy lifestyle, and gain skills needed to be health advocates in their communities. The retreat will focus on stress management, relationship building, nutrition, and a general understanding of mindfulness.
Activities include yoga, art, quiet listening, and time outside in nature.
The Mindfulness Retreat fee is $275 per person, including registration, lodging and meals. For more information and to register, visit the retreat calendar page. The registration deadline is Oct. 1.
Below are comments from teens who attended a previous 4-H Mindfulness Retreat.
Jada: The mindfulness retreat was refreshing for me to be able to worry about nothing but the present. I loved the morning yoga and and making collages. This weekend reminded me that I should stop and take a total break from everything more often, and that I don't have to constantly be accomplishing something. I learned that visualizing things, like the glitter in a moody jar, when I meditate or practice mindfulness helps me to focus.
TJ: Given the opportunity to focus on myself and the present for a weekend with no worries about the future was an amazing experience. I spent time learning more about myself, learning about others, and learning mindful tools to help me get through my everyday life. From meditating on the beach, tons of arts and crafts, hilarious skits, and meeting new friends, it was an experience I will remember for a very long time!
Rose: The mindfulness retreat was an enlightening experience that impacted me in so many ways. With all my college applications due, I've been extremely busy and extremely stressed. The retreat really opened my eyes to the impact that stress can make on my social, mental and emotional health. I was able to leave the retreat with mindfulness strategies that I now use to help me relieve stress, such as collaging, deep breathing, and journaling.
Addy: The mindfulness retreat was a great weekend for stressed teens and adults. It gave everyone some time to step back and live in the moment instead of being obsessed with future plans and responsibilities. The retreat provided everyone with helpful tools that will keep you on track, and keep your stress levels down. This retreat really opened my eyes to what meditation and mindful breathing is capable of and I now use these techniques as a daily stress reliever. This was an unforgettable experience that I would highly recommend people of all ages.
- Author: Jeannette E. Warnert
There's something magical about exercise. It impacts the body in many different ways, and all of them are good.
Exercise burns calories, improves cardiovascular health, tones muscles, boosts mood, and now scientists are learning that it also thwarts one of the most-feared symptoms of aging, memory loss.
Researchers at UC Irvine are conducting a 15-site national study on the effects of aerobic exercise on adults with mild memory problems. They are hoping to document evidence that will allow physicians to write prescriptions for exercise.
“Exercise is medicine,” said James Hicks, director of UC Irvine's Center for Exercise Medicine and Sport Sciences.
To date, no effective drug therapies to treat dementia have been found.
“Since 2002, 420 clinical trials on drugs targeted for Alzheimer's have been launched. All of them failed,” Hicks said. “No drug will change its trajectory. But physical activity might.”
Another UC Irvine professor, Carl Cotman, agrees.
“That concept has exploded. That's where the future is: understanding how exercise alters disease trajectories and improves outcomes,” Cotman said.
Cotman's research showed that exercise increases production of a substance called brain-derived neurotrophic factor, which aides in learning and memory and facilitates connections among nerve cells. It's so critical to brain function that it has been dubbed “Miracle-Gro for the brain.”
“Exercise builds brain health,” Cotman said. “It makes you more efficient. You're thinking cleaner. It introduces a state of readiness.”
UC ANR educators encourage Californians to exercise
While scientists study the impact of exercise at the molecular level, UC Agriculture and Natural Resources nutrition educators continue to emphasize the importance of physical activity when they teach youth and families ways to improve their lives with healthy eating and movement.
UC ANR's Expanded Food and Nutrition Education Program (EFNEP) is offered in 24 counties in California. It is administered by UC Cooperative Extension offices. EFNEP educators help limited-resource families gain the knowledge, skills, attitudes and behavior necessary to choose nutritionally sound diets and improve their well-being.
Families who participated in the program have said that it transformed their lives for the better. They have changed what their family eats, switched to low-fat milk instead of whole milk and have fruit for snacks. They eat more vegetables and fruit and thaw meat and poultry in the refrigerator. Some walk daily, others play games with their children. Almost all use store ads and unit pricing to get the best shopping deals.
CalFresh Healthy Living, University of California is another nutrition education program administered by UCCE. It helps children and adults choose a healthy lifestyle by encouraging good food habits and decision making skills. Adult nutrition education is provided at no cost to low-income families. The youth nutrition education program provides support and resources to preschool through high school teachers in low-income schools to deliver nutrition and physical activity education in their classrooms.
CalFresh Healthy Living, UC helps families find parks in their neighborhoods so they can stay active, and shows how they can join sports team and locate public pools. The training acknowledges that it can be difficult to add exercise to busy lives, and helps participants overcome the barriers.
The Physical Activity Guidelines for Americans recommend:
- 2.5 hours of moderate physical activity per week, or 30 minutes five times per week
- Strength and resistance training two times per week
- Flexibility exercises two to three times per week
“Perhaps the most common barrier is a lack of time,” said CalFresh Healthy Living, UC nutrition program coordinator Austin Cantrell. “In order to implement an exercise routine into our lives, many of us will need to plan out our day and see where we can fit exercise into our schedule.”
An important thing to remember, Cantrell said, is that exercise doesn't have to happen all at once.
“If you exercise for 10 minutes three times throughout your day, you will have met your 30-minute requirement,” he said. “If we exercise for 10 minutes before we go to work, take a 10-minute walking break while at work and exercise for 10 minutes after work, we will meet our recommended amount of physical activity for the day.”
A way to save time is engaging in vigorous physical activity, which cuts exercise time recommendation to 75 minutes a week. How can you tell the difference between “moderate” physical activity and “vigorous” physical activity? Examples of moderate activity are walking or gardening. Vigorous physical activity includes running, sprinting or swimming.
“Typically, you will be able to hold a conversation during moderate activity, but will be unable to sing,” Cantrell said. “During vigorous activity, you will not be able to have a conversation without considerable shortness of breath or pausing.”
Some people feel more motivated to be physically active by combining it with activities they enjoy.
“Spend time with your children playing outdoors or playing sports,” Cantrell suggests. “Seek social support by joining walking clubs or recreational sports leagues.”
Should doctors write prescriptions for exercise? By Shari Roan, UC Irvine
Overcoming barriers to exercise By Austin Cantrell, CalFresh Healthy Living, UC
- Author: Deepa Srivastava
EFNEP, UC Cooperative Extension's Expanded Food and Nutrition Education Program, partnered with Culinary Arts Program in Tulare County to celebrate EFNEP's 50th anniversary. Chef Jeff, who is leading the Culinary Arts Program, sponsored and conducted a two-hour workshop in May 2019 for EFNEP parents, with a focus on basic cooking principles. The participants learned how to make and tasted a creative grilled salad.
The parents had just completed the EFNEP Eat Smart ● Be Active nutrition education series at Tulare Adult School. Mariana Lopez, a bilingual nutrition educator, led the EFNEP classes from March 19 to May 21. Ten participants completed the series and graduated. The graduates expressed interest in a cooking workshop. Deepa Srivastava, the UC Cooperative Extension nutrition, family and consumer sciences advisor, reached out to Chef Jeff to initiate this collaboration and Lopez coordinated efforts to organize the cooking workshop.
Chef Jeff started the workshop by introducing his culinary program. He shared cooking methodology and the use of "mother sauces," basic sauces that serve as a bases for flavoring different dishes. All participants had great questions for the chef, which indicated their interest in learning more about the measurements, ingredients and the application of "hot and cold" cooking techniques.
The main course
EFNEP participants learned the art and science of putting together a healthy vinaigrette and grilled salad. In this process, Chef Jeff provided information about the importance of food safety and sanitation, knife skills, cutting and chopping, and healthy salad ingredients. He demonstrated how to wash, cut and chop variety of vegetables followed by grilling the vegetables on the stove top. Participants loved the taste of the colorful grilled vegetables. Additionally, Chef Jeff explained the many creative ways to eat grilled vegetables, including lettuce wraps. Participants were mesmerized to see him create a rose from sliced tomatoes.
Icing on the cake was the take-home message and the potential for a long-term collaboration between EFNEP and Tulare Culinary Arts Program. The two-hour workshop was packed with cooking knowledge, skills and creativity. Participants' meaningful comments about the workshop included, “it was fun, creative, and new information.”
“I really enjoyed taking part of this special collaboration between our Tulare EFNEP Program and the Tulare Culinary Arts program with Chef Jeff," Lopez said. "It gave me the opportunity to connect with my participants in a more personal level, because I was also a participant — learning and taking with me fun and exciting tips to share in my classes with my food demos as well as in my home with my family's meals.”
The workshop ended with the chef happily packing grilled salad for participants to take home. Indeed, Chef Jeff inspired participants to cook healthy with fun and creativity!/h3>/h3>/h3>
- Author: Jeannette E. Warnert
The Forbes AgTech Summit in Salinas in June on “The Future of Food” showcased technology, innovation and ideas that will make agriculture more efficient, productive, profitable and safe. To make these advancements accessible to all Americans, broadband connectivity must reach currently unserved rural areas, speakers said.
“We've got gee-whiz technology that is dependent on broadband,” said U.S. Secretary of Agriculture Sonny Perdue, the event's keynote speaker. “Rural broadband is a huge issue with transformational capacity to bridge the rural-urban divide.”
A former farmer and governor of Georgia, Perdue said many people who now live in urban areas would welcome the opportunity to populate locations with a slower pace and lower cost of living.
“If they could work from home, if they had connectivity to do their jobs there, many people would choose to live in rural areas,” he said.
Beth Ford, president and CEO of Land O'Lakes, Inc., a $15 billion company headquartered in Minnesota, said about 30 percent of farmers across the country have no access to broadband.
“We have a shared future. Rural communities need to be vibrant,” Ford said. “That starts with broadband.”
The effort to extend broadband access to rural communities in California is a priority for UC Agriculture and Natural Resources vice president Glenda Humiston. While it is potentially expensive to bring internet connectivity to every resident of the state – from the far reaches of Modoc County in the north to remote desert communities near the Mexican border in the south – those communities' lack of high-speed internet is exacting a high economic, medical, social and educational cost.
Humiston was part of a Summit panel that discussed how to cultivate the next generation of leadership in farming. The panelists said future ag industry leaders will need traditional leadership skills – communicating and listening well – but with the growth of agricultural technology, digital literacy is imperative. Using these new high-technology tools will also require broadband coverage, Humiston said.
“Technologies that use artificial intelligence are increasingly dependent on high-speed internet connectivity for real-time data uploads and processing in the cloud,” she noted. “If farms cannot get affordable broadband coverage, or if bandwidth is limited, this will greatly hinder their ability to adopt new technologies.”
On the first day of the summit, nine companies competed for a $200,000 investment from SVG Ventures-THRIVE. The startup companies' ideas exemplified the emerging technologies that are being developed to advance the future of food and agriculture. The winner was Livestock Water Recycling, a Canadian startup that has developed a way to treat large quantities of manure from dairies, hog farms, beef feeding facilities and anaerobic digesters. The system separates the liquid from the barn into solids, nutrients for precise fertilization, and potable water.
“Creating clean water from manure is exciting,” said CEO Karen Schuett in her presentation.
ProteoSense won the Food Safety Award and The Bee Corp took home the Sustainability Award. ProteoSense is a biotechnology company in Columbus, Ohio, which developed a tool for quick, onsite food safety testing. The Bee Corp offers thermal imaging with proprietary algorithms for accurate monitoring of bee hive health without disrupting the insects by opening the hive.
Two competitors partnered with UC to develop their innovations. Tensorfield Agriculture used technology tested at UC Davis in its weeding robot. The robot applies heated canola oil to weeds, killing weeds within an hour without herbicides and without disturbing the soil. FarmX combines software and sensors to measures soil, plant and environmental variables and accurately measure water stress. The company counts UC Cooperative Extension emeritus advisor Blake Sanden on its team.
The key role of land grant universities like the University of California in developing, testing and implementing agricultural technologies was noted frequently during the Forbes AgTech Summit.
“The advantage of basic and applied ag research, and delivery by the extension service is what's made the U.S. a superpower of food in the world,” said secretary Purdue. “We're on the cusp of regeneration of agriculture and digitization of agriculture. We have the ability, with land grant universities and extension service, to get on the ground floor of understanding new technology.”
Tara Vander Dussen, environmental scientist and farmer at the 6,000-cow New Mexico Milkmaid dairy, also advised, “If you need sustainability advice for your dairy, go to your land grant university.”
UC ANR was a sponsor at the partner level of the Forbes AgTech Summit, which brings together bright minds and innovative institutions from two key parts of California's economic engine — agriculture and technology.
- Author: Rose Marie Hayden-Smith
Happy Fourth of July! It's time to get the barbecue grilling and the pool party started. To keep your summer healthy and fun, UC ANR offers some important safety tips.
Food poisoning is a serious health threat in the United States, especially during the hot summer months. According to the Centers for Disease Control and Prevention (CDC), 1 in 6 Americans suffer from a foodborne illness each year, resulting in thousands of hospitalizations and 3,000 deaths.
Both the CDC and USDA suggest four key rules to follow to keep food safe:
- Clean: Clean kitchen surfaces, utensils, and hands with soap and water while preparing food. Wash fresh fruits and vegetables thoroughly under running water.
- Separate: Separate raw meats from other foods by using different cutting boards. And be sure to keep raw meat, poultry, seafood and eggs away from other items in your refrigerator.
- Cook: Cook foods to the right temperature; be sure to check internal temperature by using a food thermometer.
- Chill: Chill raw and prepared foods promptly.
Here are some additional tips from the USDA. Be sure to check out the CDC's comprehensive food safety website, which also has materials in both Spanish and English. For food safety tips in real time, follow USDA Food Safety on Twitter.
Summer also means more outside grilling, which can pose unique food safety concerns. Before firing up the barbeque, check out these five easy tips from UC Davis.
Handling food safety on the road
Before you take off on a road trip, camping adventure or boating excursion, don't forget to consider food safety. You'll need to plan ahead and invest in a good cooler.
Remember, warns the USDA, don't let food sit out for more than 1 hour in temperatures above 90 degrees F. And discard any food left out more than 2 hours; after only 1 hour in temperatures above 90 degrees F.
If there are any doubts about how long the food was out, it is best to throw it out!
Be sure to bring plenty of water, too, to stay well-hydrated.
Get more food safety tips for traveling from the USDA.
Avoid heat illness
“Summer can be a time for fun and relaxation, but in warm climates, we need to stay aware of the signs of heat illness and help keep our family members and co-workers safe,” says Brian Oatman, Director of Risk & Safety Services at UC ANR.
“UC ANR provides comprehensive resources on our website, but it's designed around California requirements for workplace safety.” But, Oatman notes, much of the information applies.
The training and basic guidance – drink water, take a rest when you are feeling any symptoms and having a shaded area available – are useful for anyone at any time.
To increase your awareness of heat illness symptoms – and to learn more about prevention – Oatman suggests a few resources.
“Our Heat Illness Prevention page has many resources, including links for training, heat illness prevention plans, and links to other sites. One of the external sites for heat illness that I recommend is the Cal/OSHA site, which spells out the basic requirements for heat illness prevention in the workplace. It's also available in Spanish."
For those on the go, Oatman also suggests the National Institute for Occupational Safety and Health (NIOSH) mobile heat safety app.
Have a great (and safe) summer!/h2>/h2>/h2>