Accelerate Your Life: Be a Volunteer

Service to youth is the rent we pay for the space we occupy on earth. --Jane Deeter Rippin

Volunteering is the perfect way to feel connected to your community. The simple act of offering your skills and enthusiasm will positively impact the lives of others, as well as your own.  Each individual brings a unique perspective, which fosters relationships and interaction with others.

Several factors drive people into community service, but the powerful force behind volunteering is the social change that is made through the inspiration of people to make a difference. Organizations like ours cannot function without the energy and input of volunteers like you. We know that everyone has a talent to offer, whether it’s expertise in a particular field or simply offering their valuable time to help fulfill volunteer opportunities within their community.

We would like to invite you to consider giving of your time and talents to progressing the 4-H Youth Development programs in Sequatchie County.  Did you know that 4-H is the largest youth serving agency in the world?  Tennessee 4-H Youth Development is committed to promoting the healthy mind, body and spirit development of today’s young people who will become the citizens and leaders of tomorrow.  This mission is accomplished by providing the challenges, experiences, support, and nurturing environments young people need to develop to their fullest potential.

4-H Youth Development focuses on such life skills as:

•         Achieving Goals

•         Building Relationships

•         Communicating

•         Ethical Decision-Making

•         Healthy Lifestyle Choices

•         Leadership

•         Positive Self Esteem   

•         Responsible Citizenship

•         Responsibility

•         Teamwork

These life skills are developed through participation in Tennessee 4-H projects.  For a list of projects visit our Tennessee 4-H Website.  We have projects to meet the needs of our rural community in areas such as animal science, computers and technology, personal development, consumerism, home and family and science and engineering. 

UT Extension benefits each year from the hard work of caring volunteers.  Tennessee 4-H has more than 5,000 adult volunteers statewide, and last year they combined with 4-H youth to perform 247,000 hours of service valued at more than $5 million. Volunteering is an invaluable experience and engaging in service to others creates a valuable dimension to all communities. We invite you to explore volunteering opportunities in your local 4-H program.

If you would like to learn more about this topic or other UT Extension Programs in Sequatchie County:

 visit our website, or follow us on Facebook,  

 

Article written by: Aneta Eichler, UT Extension Agent I, Sequatchie County

Seven Steps Towards an Empowered Self-Esteem

Have you ever been guilty of saying:

“How can I be so studpid?”

“I know I will fail”

“I can’t do anything right.”

I call this trash talking! These negative statements contribute to our low self-esteem. 

Self-esteem is defined as a general feeling of self-worth.  Individuals who like who they are and feel good about themselves are considered to have high self-esteem.  People with low self-esteem may dislike themselves or hold mixed feelings about themselves.

Throughout our lives we are exposed to countless messages from different people, both verbal and non-verbal, that can influence how we feel about ourselves or affect our self-esteem.  Some messages come from parents, caregivers, and/or family friends starting at birth.  As we grow up we are exposed to more, and sometimes different, messages from peers, friends, people in the community and the media.  Building self-esteem can be a constant battle. So what can we do to create the confident image we desire?

1.     Enjoy life! When we enjoy what we do, we become good at it.  When we become good at a skill we gain appreciation and recognition from others which increases our confidence and makes us feel good about our accomplishments. So enjoy your work! Even if it is a boring and monotonous job, spice it up by setting targets for yourself and then work to achieve them.  For example: Start a song on the radio and try to have the house dusted before the song ends. (Remember to dance while you move to the music). Make sure to set the standards high and have fun!

2.    Enhance your style! Although our physical appearance plays a major role in our self-esteem, many of us choose to avoid that tiny detail.  We should make sure that we do justice to the features that we have been blessed with.  Men and women should make sure that their hair and face are well groomed, clothes well ironed and color coordinated.  Women make sure to at least wear the basics in make-up (foundation, lip color and a little eye shadow).  When you are well “put together” others will notice and that will give you an instant boost!

3.    Exercise! Regular workouts help the body release the negative toxins built up in your body faster.  The skin shines and you are more fit and in better shape.  If you are fit, you will feel better in your clothes and have more energy to accomplish the things you want to accomplish.  A fit person has a natural vibe of confidence that surrounds them.

4.    Energize yourself! Take time out for yourself. People often lose themselves in the rut and forget about their own needs and thoughts.  If we have an emergency mid-flight, who gets the oxygen mask first? The Stewardess will instruct the caregiver to place their mask on first and then they can assist their loved ones. Why do you think this is? If we pass out, we cannot be of assistance to anyone around us.  It is very important to give yourself first priority.  Set aside time each day to do something that you really want to do.  Also, make sure that you spend at least 30 minutes by yourself each day to reflect on the day’s events and to meditate.  This helps you bring understanding to you day and prepares you for the next day.

5.    Edify yourself! Make 3 X 5 index cards that have positive sayings about yourself.  For example: I am a compassionate person, I am creative, I am a great singer, etc.  Now you might not totally feel this way at the time that you are making the cards but you know in your heart that you have the seeds of potential within you!  Once the cards are made, keep them in a safe place so that when you feel at your lowest you can bring those cards out and look them over to help build up your self-esteem again.  You may also choose to place them in areas around the home where you will see them on a regular basis for that daily dose of reminder.  For example, you may place them in a book you are reading, on the refrigerator, on the bathroom mirror, in your purse etc.  These will serve as constant reminders of your good qualities.  Having trouble coming up with positives?  Ask your friends and family members to help list your good qualities.

6.    Embark on new advenutes! Make a bucket list of all the things that you always wanted to do in your life.  Look over this list and begin to set goals for each of these tasks.  Which ones can I accomplish in the short term, which goals will take longer to achieve?  What tasks need to be accomplished to make this goal a reality?  Now remember this list is by no means set in stone, it is just a personal list to keep you focused on your dreams and goals.  Try it out!  It is a great tool to make a pathway for yourself and your future!  May I encourage you to start taking chances?  Even if you are starting out at square one with no experience, in what you want to do, you need to try and take the first step at your dream.  Many of us are afraid to try because we are afraid of failure.  Remember it is better to try and fail than never try at all.

7.    Elect to have a strong self-esteem.  Many people give in to the slight depressions of life.  The important tool here is to accept the downs and expect the ups.  Once you come to terms with the fact that life will come with its set of failures, you will not get thrown off guard by them.  You will be more prepared, which will make their impact on your life less.  This in turn will help your self-regard increase.  Victory over defeat gives strength, you just have to see it.  Nothing and I mean NOTHING in this world is stopping you from building your self-esteem other than YOU! 

If you would like to learn more about this topic or other UT Extension Programs in Sequatchie County visit:

 Website     Facebook

REFERENCES

How to Take Practical Steps in Building Self-esteem in Adults –

http://www.ehow.com/print/how_4661419_practical-steps-building-selfesteem-adults.html

Maintaining a Positive and Healthy Self-Esteem: What Can Adults Do? –

University of Nebraska-Lincoln Extension HE Form 550

Self-Esteem: Self-Esteem Can be Taught – http://selfesteem.org/self-

esteem-can-be-taught.html

Self-esteem Activities for Adults – http://www.buzzle.com/articles/self-   

          esteem-activities-for-adults.html

Little Bites.....BIG Calories

Over the Holidays I’m sure we all ate extra bites!  These extra bites can total up to Big Calories! Now the holiday season is behind us and it’s time to keep that New Year’s Resolution to lose 10 pounds.  An easy way to accomplish this is to become aware of those extra bites we consume in our day. Did you know that by adding a little extra mayo on your turkey sandwich you will add 100 calories to your diet?  It’s snowing outside and you’re curled up in your favorite chair reading a book and munching on the last bit of potato chips left in the bag, that’s 75 extra calories. You are a savvy shopper and always go for the bargain – super-sizing is definitely the better deal, right? Only if you are counting pennies and not calories.  That super-size will cost you an additional 190 calories. Drinking coffee to help through the mornings?  Those two teaspoons of sugar in your coffee will be 32 extra calories. Watch your serving sizes when dining out or enjoying an evening with friends. The UT Extension office and Expanded Food and Nutrition Education Program (EFNEP) want to encourage you to eat healthy and lean in 2014.

The Expanded Food and Nutrition Program provides hands-on nutrition education through a series of meetings.  In some cases a group might meet for an hour, once a week, for six weeks.  The time can be flexible.  If you are eligible for any assistance program such as WIC, Supplemental Nutrition Assistance Program (SNAP) or Head Start, you are eligible for EFNEP. Participants will receive a multiple recipes, kitchen utensils and a graduation certificate from the University of Tennessee, Institute of Agriculture. For more information on our County EFNEP program please call Karen Marshall, Community Nutrition Educator at 423-949-2611.
If you would like more information on this and other Extension programs please visit us at our facebook or Website

The Month After Christmas…

‘Twas the month after Christmas,

And all through the house

Nothing would fit me, not even a blouse.

The cookies I’d nibbled, the eggnog I’d taste

At the holiday parties had gone to my waist.

When I got on the scales there arose such a number!

When I walked to the store

(less a walk than a lumber).

I’d remember the marvelous meals I’d prepared;

The gravies and sauces and beef nicely rared,

The wine and the rum balls, the bread and the cheese

And the way I’d never said, "No thank you, please."

As I dressed myself in my husband’s old shirt

And prepared once again to do battle with dirt—-

I said to myself, as I only can

"You can’t spend a winter disguised as a man!"

So—away with the last of the sour cream dip,

Get rid of the fruit cake, every cracker and chip

Every last bit of food that I like must be banished

Till all the additional ounces have vanished.

I won’t have a cookie— not even a lick.

I’ll want only to chew on a long celery stick.

I won’t have hot biscuits, or corn bread, or pie,

I’ll munch on a carrot and quietly cry.

I’m hungry, I’m lonesome, and life is a bore—

But isn’t that what January is for?

Unable to giggle, no longer a riot.

Happy New Year to all and to all a good diet!

Mirror, Mirror on the Wall

Imagine your son or daughter approaches the large mirror in the hall and asks the question, “Mirror, Mirror on the Wall, Who’s the Fairest of them all?”  Now, imagine you are that “mirror” providing feedback to your child. What do you want your child to see in that mirror? 

Adults can be central in creating the world that young people experience.  Our children begin developing their sense of self-worth at a very young age.  This awareness begins with parents and caregivers and expands as the child matures to include peers, friends, community members and the media.  Young people pay attention to messages or comments from these individuals who are important or significant in their lives.  As responsible adults we must be aware that we are consistently sending verbal and nonverbal messages to our children in regards to their self-worth. 

Girls and boys are being bombarded with too many messages encouraging them to strive for what is labeled the “ideal” body.  They are being inundated with false information that encourages them to neglect or abuse their bodies to attain a certain body shape.  These messages come from the media, individuals outside the young person’s home, and sometimes unknowingly from parents and caregivers.  Young people’s feelings of self-worth could be damaged if they are unable to separate reality from idealism.  For example, photos of models in fashion magazines typically are enhanced. We must help our children understand that technological advancements make it possible to change every aspect of our bodies – eye color, whiter teeth, body shape reconfiguration, and even to render a photo using a composite of several different bodies!

To encourage healthy self-esteem in your home try one or more of the following activities:

·         Instead of focusing on young people’s appearances, provide encouragement (both verbal and nonverbal) to help children develop their skills, talents and citizenship at home and in the community.

·         Watch TV or videos with young people and help them identify inappropriate behavior.

·         Look at magazines with children and explain how photos are retouched.

·         Engage in family activities that do not include the media (e.g., play board games, participate in outdoor sports, attend cultural events, visit a museum)

·         Prepare and eat meals together.

·         Create a family scrapbook celebrating each child’s wonderful and unique qualities that DO NOT include physical appearances.

As responsible adults we can give children positive feedback that encourages them to embrace and celebrate their entire and unique selves! The following link is a sweet perspective on how we as adults play such a significant role in how our children see the world.  Enjoy!

 

If you would like to learn more about this topic or other UT Extension Programs in Sequatchie County:

visit our Website,

follow us on Facebook,    

Article written by: Aneta Eichler, UT Extension Agent I, Sequatchie County

Reference: Maintaining a Positive and Healthy Self-Esteem: What Can Adults Do? –

University of Nebraska-Lincoln Extension HE Form 550