October Extension Connections Newsletter HMRS

EXTENSION CONNECTIONS

UNIVERSITY OF ILLINOIS EXTENSION

We hope you enjoy your copy of this free monthly resource which highlights upcoming programs and topics for better living. To stay up to date on all of our programs, visit our web page: extension.illinois.edu/hmrs and follow us on Facebook @uiextensionhmrs

The College of Agricultural, Consumer and Environmental Sciences

Henry/Stark Counties 358 Front St. Galva, IL (309) 932-3447

Mercer County 910 13th St. Viola, IL (309) 871-5032

EatBetter,EatTogetherMonth

By Kristin Bogdonas, nutrition and wellness educator

OctobermarksthecelebrationofNationalEatBetter,Eat TogetherMonth,emphasizingtheimportanceoffamily meals.Eatingtogetherasafamilynotonlyencourages healthiereatinghabitsbutalsofostersstrongerbonds amongfamilymembers.

Researchhasshownthatchildrenwhoregularlydinewith theirfamiliesarelesslikelytoindulgeinunhealthysnacks andmoreinclinedtoconsumeabalanceddietrichin fruits,vegetables,andwholegrains.Beyondthe nutritionalbenefits,familymealsprovideaunique opportunityforparents/caregiversandchildrento reconnect,leadingtoimprovedacademicperformance, reducedbehavioralissues,andenhancedcommunication skillsinkids.

Takealookatyourfamily'scalendarandidentifya suitabletimeforeveryonetocometogether. Identifyanyobstaclesthatmightbehinderingfamily mealsandbrainstormwaystoovercomethem. Evenifyoucanonlymanageitonceaweek,starting withthatcommitmentisafantasticbeginning,and youcangraduallyincreasethefrequency.

Rememberthatfamilymealsdon'thavetobelimited todinner;breakfastandluncharealsoexcellent opportunitiesforfamilybonding.

Iftheconceptoffamilymealshasbecomeadistant memory,takethisOctoberasanopportunitytoestablish anewtraditionofeatingtogetherandimprovingyour family'soveralleatinghabits.NationalEatBetter,Eat TogetherMonthservesasareminderofthenumerous benefitsthatcanbereapedfromthissimpleyet meaningfulpractice.

MealIdeastheWholeFamilywillLove

TryaDIYmealsoeveryonegetstochoosetheirfavorite toppings!Setoutalltheingredientsandletyourfamily memberspreparetheirownmealwiththeingredientsthey can(or,will)eat.Thisconceptworkswellwith:

Tacos,burritos,nachos

Loadedbakedpotatoes

MinipizzasusingnaanorEnglishmuffins

Pancakes,omelets,andovernightoats

BIGsaladsorproteinbowls

Wraps,sandwiches,orstuffedpitas

Bakedorgrilledfoilpackmeals

ForaFunFalltreat,tryAppleNachos

Ingredients:1teaspooonlemonjuice, 2mediumapples,thinlysliced,2tablespoons sunflowerseeds,1/4cupdriedcranberriesor raisins,1tablespoonminichocolatechips, 2tablespoonscreamypeanutbutter,1and1/2tablespoonshoney.

Preparation:Washhands,rinseapples.Addlemonjuicetosliced applestoreducebrowning,spreadslicesonaplateandtopwith sunflowerseeds,cranberriesorraisins,andminichocolatechips. Combinepeanutbutterandhoneyinamicrowaveablesafe container.Microwave20secondsandstiruntilsmooth.Drizzle peanutbuttersauceoverappleslices,andenjoy!

Getmorerecipesateat-move-save.extension.illinois.edu

Nutrition&Wellness

JoinourFallDiabetes101FreeOnlineSeries MondaysatNoonOctober4thtoNovember8th

Buildastrongfoundationfordiabetescare!Getreadyto empoweryourselfwithvaluableinsights,tips,andstrategies. Participantswilllearntheimportanceoflifestyleandhow nutrition,mealplanning,physicalactivity,weight,stress management,andtalkingwiththeirhealthcareprovidercan helpimprovetheirqualityoflifeandfeelbetter.

Thissix-weekseriescomprisedofone-hoursessionsoffersa widevarietyoftopics.Individualscansignupforallthe sessionsorjusttheonestheywanttolearnmoreabout.

Sessiondates:

BuildingaStrongFoundation|Oct.4,Noon NotAllCarbohydratesAreCreatedEqual|Oct.11,Noon MealPlanningMadeEasy|Oct.18,Noon WhySodiumandFatMatter|Oct.25,Noon GettoKnowYourDiabetesCareTeam|Nov.1,Noon ManagementBeyondFood|Nov.8,Noon

Participationisfree,butregistrationisrequiredat go.illinois.edu/Diabetes101Registration

PreservingApples

It’sappleseason!Theleavesare changingcolors,andyourlocal orchardsarefilledwithapples. IllinoisExtensionhassomegreat resourcestolearnhowtojuice, freeze,can,anddehydrate apples.

CanningPieFilling?DoyouhaveClearJel®?

go.illinois.edu/CanningPieFilling

CanningFoodsatHome

go.illinois.edu/CanningFoodsAtHome

PreservingApples(PDF)

go.illinois.edu/PreservingApples

SpookedbySpendingPlans?GainControloveryour FinancialFearswiththeGetSavvy-GrowYourGreen FreeWebinar,WedOct11,Noon-1PM

Creatingabudgetcanfeellikeyou’reconstrictingyourfunds soyoucan’thavefun;however,creatingaspendingplanwill ensureyou’redeterminingwhereyourhard-earnedmoney goes.Learnwhatdrivesourspendingdesiresandfindtools thatworkbestforyoutogaincompletecontroloveryour financialfears.

Participationisfree,butregistrationisrequiredat go.uillinois.edu/getsavvywebinars

WhattoEat,WhenyouCan’tEatThat|Lessonsfor

LivingFreeWebinar,TuesOct10,10AM

Learnhowtoreadnutritionlabels,identifyhiddenallergens, andexplorethedifferencesbetweenanallergy,sensitivity, andintolerance.Thisprogramwilldiscusscommonand uncommonfoodallergiesandsimplesubstitutionsfor nutritiousmeals-plusyou'lltakehomerecipesthewhole familywillenjoy!

Registeratgo.illinois.edu/2023HCElessons

WellnessinNature|FourSeasonsGardening WebinarSeriesTuesOct

17,1:30PM

Fromcreatingasensoryexperiencewhilegrowing vegetablesandfruitsinagarden,tohikingandexploringa forestpreserve,evenashortamountoftimespentin naturecanimproveoverallhealth.Explorethehealth benefitsofbeingpresentinnatureanddiscoversimple activitiestofosterexperiencesinthenaturalworld.

Registeratgo.illinois.edu/WellnessInNature

OaksofIllinoisWebinar|UnlockOakExpertiseand EarnCredits:

ThursOct19,1-4PM

Areyouatreecareprofessionallookingtoexpandyour knowledgeandearncontinuingeducationcredits?Joinus foranenrichingopportunitytodelveintotheworldof magnificentdeciduoustreesinanupcomingfree,online workshop.Gainabetterunderstandingofthesemagnificent, deciduoustrees,exploreoakecologyandrange,andlearn howtoidentifyIllinois'21nativeoakspeciesinafree,online workshopledbyChrisEvans,Extensionforestryexpert.The virtualsessionwillincludeinteractiveelementsandplentyof opportunitiesforreviewandparticipantquestions.Plus,for thoseseekingcontinuingeducationcredits,wearepleased toannouncethatISAcreditsareavailableforattendees. Don'tmissoutonthischancetoenhanceyourexpertisein treecare.

REGISTER:go.illinois.edu/IllinoisOakWorkshop

October12@1PM|MonstrousMussels,Creepy Carp:ExploreAquaticInvasivesinLakeMichigan, partoftheEverydayEnvironmentSeries

Aquaticinvasivespeciesmayseemlikeseacreaturesfrom themovies,buttheimpactoftheseintroducedplantsand animalsonLakeMichiganisnofiction.Fromblood-sucking sealampreytojumpingsilvercarp,manyAISlookandact likesomethingoutofahorrormovie.Explorehighlightsof someofthelake'smostinfamousAISandhearaboutthe ongoingeffortstopreventnewintroductionsandmanage establishedspecies.

Registeratgo.illinois.edu/AquaticInvasiveSpecies

Have gardening questions?

Fill out an Ask the Master Gardener form online to get your gardening questions answered @ go.illinois.edu/AsktheMasterGardener

Or call our Master Gardeners

HORT HELPLINE 217300-0240

SmallBusinessFinance:IRSResourcesforStarting& OperatingaBusiness,ThursNov2,Noon

Manysmall-businessowners'comfortlevelwithquestions dealingwiththeInternalRevenueServiceandfederal taxationislow.Thisprogramwillhelpownersand entrepreneursbecomemorefamiliarwiththeresourcesand supportfromtheInternalRevenueServicetohelpthem structuretheirsmallbusinessesmoreefficientlyand profitably.PresentedbyIllinoisExtensionincollaboration withIllinoisSBDCatBradleyUniversityandtheIRS. Presenters:MichaelMudroncik,IRS,Communications& LiaisonOffice,StakeholderLiaisonOrganization,andChris Youngmark,AssistantDirectoroftheIllinoisSmallBusiness DevelopmentCenteratBradleyUniversity.

REGISTER:go.illinois.edu/IRS-TipsResources

WearekickingoffthemonthwithNational4-HWeek, atimetocelebrateandwelcomenewmembersto jointhe4-Hadventure!

4-H-WhereYouthcanBelong,Lead,&Learn. 4-Hprogramschallengeyouthto“learnbydoing” withfun,hands-onactivities.Theycanlearn,practice, anddemonstratenewskillswhileexploringthe intereststhatareimportanttothem. In4-H,youth arebroughttogetherinclubsledbycaringadultswho welcomethemasapartofthelarger4-Hfamily.

4-Hmembersrangeinagefrom8to18,andyouth whoare5to7yearsoldmayjoin4-HasaCloverbud. Thecosttojoin4-Hfortheyearis$20.

Newmemberscangetmoreinformationby contacting4-Hstaffintheircountyor filloutour newmemberinterestform: @go.illinois.edu/4-HNewMemberInterest

EXPLORE PASSIONS, IGNITE POTENTIAL

4-H offers 200+ hands-on project areas to explore - from arts to robotics, cooking to forestry, interior design, to shooting sports, and more!

UNPLUG AND ENGAGE

4-H is a place youth and teens can unplug and engage in real-world activities.

MAKE NEW FRIENDSHIPS & CONNECTIONS

Everyone is welcome! Meet new friends, explore your passions, and build skills that will last a lifetime.

4-HShootingSportsOpportunities

Illinois4-Hoffersshootingdisciplinesofarchery,rifle shotgun,pistol,andoutdoorhuntingskills.Eachlocal programisguidedbyaCertified4-HShootingSports Coordinator. Youthlearnmarksmanship,thesafeand responsibleuseoffirearms,theprinciplesofshooting andmuchmore.Herearethecurrentofferings:

Fall4-HArcheryClub,Mondays,Oct9-Nov13, Cambridge,IL

Wealsohaveongoingclubswhereyouthcansignup forsix-weeksessionsthroughouttheyear.Equipment isprovided.Optionsinclude:

4-HArcheryClub,Fridays,6:30pm,Bettendorf,IA

4-HShotgunClub,Thursdays,5pmColona,IL

4-HAirRifleClub,Wednesdays,6:30pm,Milan,IL

Getdetailsandregisterforanyoftheseat extension.illinois.edu/hmrs/4-h-spin-clubs

�� BECOME A HERO: VOLUNTEER

We need dedicated leaders to inspire youth. Lead a club or start one in your neighborhood. Share your talents as a 6-session Special Interest Club leader. 4-H staff is here to help!

�� START YOUR 4-H ADVENTURE!