Author: Lindsey Van Gundy, Extension Educator, 4-H Youth Development, Knox County

Weathering the Winter Blues with Cloverbuds

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Most 4-H clubs begin meeting early in the year while some meet all year round. During the winter months it can be cold and dreary outside. During club meetings, Cloverbuds may be rambunctious, display more behavioral health issues, and not listen as well. You may be feeling more irritable and tired and find it harder to stay upbeat during club meetings. Why does this always seem to always happen during this time of year?

The “winter blues,” also known as SAD (Seasonal Affective Disorder) affects the mental health and moods of thousands of people. Many parents are affected by the winter blues, which in turn, affects children. Children are very observant and responsive to their environment. They look to adults to know how to respond during times when they aren’t sure how to feel. The younger the child, the more likely they will pick up on the moods of others.

According to Mental Health America National:

  • Approximately 5 percent of the United States population experiences seasonal depression each year.
  • Four out of five people who have seasonal depression are women.
  • The main age of onset of seasonal depression is between 20 and 30 years of age, however symptoms can appear earlier.

Winter blues are most associated with reduced sunlight during the winter months. It is much colder than usual outside making it uncomfortable to get out and about. A lack of sunlight and exercise can seriously affect a person’s mood.

The good news is that Cloverbueds are incredibly resilient. To help beat the winter blues begin by finding little ways to expose you and your Cloverbuds to light and exercise. Go outside in small bursts. Open the blinds! You might surprise yourself by how much better you feel brightening a room with extra lamps or by finding out that being outside isn’t as bad as you think. Sensory walks (looking, smelling, hearing, feeling) with your Cloverbuds are an excellent way to do a quick burst of outdoor time. Also, don’t underestimate the power of laughter!

Other ideas to make your own sunshine and boost your mood:

  • Open the blinds to get direct sunlight in your meeting space or turn on extra lights during Cloverbud events.
  • Open the windows to let in some fresh air if you are able.
  • Get physical with your activities such as taking a walk or playing with your Cloverbuds at the park. Playing relay games inside at a 4-H meeting is also a great way to involve a large group and get the blood pumping.
  • Boost your mood with foods high in Vitamin D. (yogurt, eggs, meats, milk) Host a cereal snack party with your Cloverbuds to see which ones contain the most Vitamin D.
  • Listen to a new mood boosting playlist. Freeze dance is a simple, high-energy way to move about.
  • Help others by volunteering or simply helping a friend or family member. This goes right along with your 4-H club community service.
  • Smiles are contagious! Read a funny story (check Cloverbud Reading Adventures for ideas) to get the smiles and laughter started. (Cloverbud aged children tend to laugh hundreds of times a day, while adults average about 15.)

Be sure to reach out to others for support. This includes, planning, prepping, and carrying out your Cloverbud events. Good moods of others are just as contagious as the winter blues. Keeping your Cloverbuds active and laughing can go a long way to get them, their families, and you in better spirts throughout the long winter months.

Fall Fun with Cloverbuds

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Autumn is here! Temperatures are getting cooler and days are getting shorter. Fall is a favorite of many families. There are so many things to enjoy about the fall, but what happens when chilly and rainy days upset your plans for a sun-filled perfect autumn day? Most of the following activities can be done inside, with warm dry clothes, still creating seasonal memories with your Cloverbuds.

Rainy Weather? Go out Anyway! In his 1973 book, “Coast to Coast”, Alfred Wainwright wrote “There’s no such thing as bad weather, only unsuitable clothing.” Sometimes, rainy days make the best days outdoors. Popular outdoor areas, like pumpkin patches, the zoo, and the parks see a reduced attendance rate on less than picture perfect days, so you’ll have smaller crowds. Places like the zoo or aquarium have interspersed buildings that can provide a quick place to duck in if the weather is especially blustery. If you’re looking for an inexpensive outdoor experience, local metro parks or your own backyard are the perfect solution. Take your Cloverbuds (be sure to tell parents in advance so they can dress their Cloverbud for the weather) on a wet weather scavenger hunt for the biggest and smallest puddle, see who can create the biggest splash, find animals tracks in the mud, or make leaf boats to float. A bonus of parks and trails is gathering fallen leaves or materials to use to make art but be sure to leave the wildflowers for others to enjoy. (Know and follow your local park guidelines. Some have policies that state the only thing you should take is pictures.) So be prepared for a little rain and a little mud. Pack that extra change of clothing, strap on those rainboots, grab the raincoat, and enjoy the wet weather!

Looking for indoor activities to use with your Cloverbuds this fall? If you have leaves available in your backyard (or collected after a hike), use them to make some amazing works of art. Leaves can be used to make a nature art frame, or used outside for games and activities. Fall wildflowers such as ironweed and goldenrod make beautiful backgrounds for your frame too.

Thinking ahead to upcoming holidays, floral arrangements or wreaths make excellent indoor activities. Using materials from the discount store and hot glue, fun fall decorations can be made with budget friendly materials. Cut the center out of a paper plate and glue leaves and pinecones around the edges for a fall look or go spooky with tissue ghosts and black construction paper handprints.

Homemade play dough never goes out of style and can be used more than once if it is stored properly. Check your spice cabinet and add cinnamon, pumpkin or apple pie spice, or nutmeg to create a fragrant hands-on fall theme play day! Be sure to tell Cloverbuds not to eat the homemade play dough.

Carve pumpkins and use the seeds to make a salty snack or dye them and use for counting, making patterns, color sorting or creating seasonal art! Learn how to dye the harvested seeds and find a list of STEAM seed activities here.

Don’t forget to check out the Great Lakes Great Apple Crunch in a few weeks to register those apple crunches for Ohio which helps celebrate October as Farm to School month. Every tasty bite counts!

Resources:

childsplayabc.wordpress.com/2021/06/06/leaf-boats-and-rafts/

honeyandlime.co/fall-leaves-wreath-craft-for-kids/

munchkinfunathome.com/arts/playdough

messylittlemonster.com/2020/10/how-to-dye-pumpkin-seeds.html

Cloverbuds and School Lunches

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Welcome Back to School

 Welcome Back to School surrounded by several different colored pencils in bright colors

Fall is rapidly approaching and that means the beginning of school is right around the corner. This is such an exciting time for your Cloverbud! A new classroom and teacher, and an opportunity to sit with friends and enjoy lunch together.

Many parents struggle with questions about school lunches. Sometimes it’s difficult to decide what to pack. Should your Cloverbud buy lunch, or should they pack? Do you have time to pack their lunch each day? Plus, it can be difficult to come up with healthy foods they will eat. Then there’s the challenge of packing food that will taste good hours later. You need to consider food safety, food allergies, picky eaters, short lunch periods, and not wanting to waste food. All these things together can be downright overwhelming!

Buying lunches can help take some of the pressure off. When deciding on whether to pack or buy, begin with buying lunch one or two days a week when you know there will be foods your Cloverbud likes to eat. As the year goes on, your Cloverbud will see other foods and decide whether to try them or switch days to buy. This can help streamline the week, remove a few days of packing from your schedule, and allow children to try new foods for a relatively low cost.

If you’re brand new to the world of school lunches or looking to find new ideas, here are some tips to remember when deciding whether to pack your Cloverbud’s lunch.

Keep it simple! There are many new things going on and lunchtime can provide familiar comfort. Avoid foods your Cloverbud has never seen or tasted before. Now is not the time to try to be a superhero. Other students will not judge you or your child for having chips instead of celery and carrot sticks that look nice but won’t be eaten. You do not need to be a gourmet chef or spend tons of time in the kitchen to put together lunches your Cloverbud will enjoy. Ask for feedback. Did your Cloverbud have enough time to eat their lunch during their lunch period? Do they need more to eat? Was there anything that didn’t taste good?

Practice. Practice packing and eating from the lunchbox a few days before school starts. Check to see if the school prefers all disposable items in the lunchbox. Many children are focused on things other than remembering which containers to throw away or bring home.

Keep a list. To reduce decision making fatigue and to remember what foods are good, keep a physical list on the fridge. Be sure to decide on this list before school starts so shopping trips can be easier.

Food allergies. If your Cloverbud has a food allergy, discuss lunchroom set up with their school. Set-up may vary on a case-by-case basis and can change from one building to the next. Communication with the school is key.

Image of the five good groups: dairy, protein, fruits, vegetables, and grains

Image of the five good groups: dairy, protein, fruits, vegetables, and grains

Mix it up. Do your best to include food from all food groups. Short lunch periods and picky eating habits may dictate this. Do your best to provide a healthy lunch that your Cloverbud will enjoy.

Prep when you can. Some sandwiches can be made a few days in advance. Add condiments the morning of. Sides can be measured, chopped, or sorted at the beginning of the week. Involve your Cloverbud as much as possible in lunch preparation. Prepping in advance allows your Cloverbud to pick out items from each food group and to pack their own lunch.

Adjust as needed. You may have to adjust your ideas a time or two in the first few weeks. That is normal, especially when Cloverbuds find new foods they like.

There is no right or wrong way to approach a school lunch. Through trial and error, you will discover what works best for you and your Cloverbud. Remember, school is about learning, and you can learn about healthy lunches right along with your Cloverbud!

Have a great school year!