January 2020
 


Take Control in the New Year!
 
Happy New Year Everyone! Every year individuals make New Year's Resolutions and every year 2 out of 3 people give up by mid-February on those resolutions. To help make your dreams a reality, experts recommend you start with one or two goals at a time to prevent getting overwhelmed by changes.   Also, a positive attitude is important to being successful in reaching your goal. If you are looking to start the New Year on the right track to better health: eating more fruits & vegetables, drinking more water, being consistent with physical activity, or losing weight, here are 5 skills to help you accomplish your goal:
 
Set a goal - We must start with short-term goals to help reach your long-term goal. Goals need to be SMART ...this technique is sure to make you successful in what you set your mind to do:
 
Specific - Don't just say "I want to exercise," or "I want to eat more fruits and vegetables," or "I want to drink more water." Be specific with your goal...example, "I want to be able to drink the recommended 8 glasses of water each day (long-term).  
 
Measurable - Goals need to be measurable. How long will you give yourself to accomplish your goal...example, "I will consistently drink the 8 glasses of water by the end of 2 months."
 
Attainable - Goals need to be attainable. We start with small goals and increase as you go along. Monitoring your progress on a weekly or bi- weekly basis is a good way of seeing how you're doing and/or making adjustments that need to be made. Example, start by drinking 1 glass of water a day for the first week and increase by one more glass each week thereafter.
 
Realistic - Goals need to be realistic. Don't push yourself too fast, too hard. If you've never exercised then start slow, do a light to moderate workout, 2-3 times per week or if you don't drink enough water, start drinking glass a day until you reach the recommended 8 glasses a day.
 
T ime - Set a time frame of when you would like to reach your goal. This could take weeks, months, even years. The important thing is not to give up or get discouraged but keep a positive outlook. Remember, Rome was not built in a day.
 
Once you have a goal set in place, next:
 
Plan - Planning is an important skill. Learning to plan will help you take control and reach your health goals. Planning can maximize your time and increase your chance of success with your short-term goals and overall long-term goals.
 
Take Action - Breaking your goal down to smaller, weekly steps can help you to ensure success in reaching your short-term goal and ultimately your long-term goal. What is one easy step that you could take to help meet your goal? Remember SMART. For example, if your short-term goal is to be active for 30 minutes a day, your week 1 step may be to start walking 15 minutes, 3 days the first week and increase the following week your time or your days, a little at a time.
 
Part of planning is considering what are the obstacles and solutions to being successful, as well as identifying who you can contact or count on to support you in your weekly step. Preparing and planning helps prevent set backs
 
Track - Tracking what you eat and the physical activity you do are some of the most successful techniques to help you meet your goal of eating smart and moving more. Also, consider tracking your progress, challenges, successes, and your health numbers, this too will contribute to your overall success.
 
Reflect - Take time to reflect on the prior week's progress. Were you successful at meeting your step for the week or did you face challenges? What can you do differently to reduce those challenges? What does your tracking say to you? If you fell short one week, don't beat yourself up about it.  Keep on trying and moving forward.   Most important don't forget to celebrate your successes.
 
"Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity." - World Health Organization

This information is provided by the SNAP-Ed Steps to Health - Take Control Program and is not intended to replace the medical advice of your doctor or healthcare provider. Please consult your healthcare provider for advice about a specific medical condition.
 
Saturday, February 22 
AB Tech Conference Center in Asheville, NC 

Conference Description:      ASAP's Business of Farming Conference brings together professional farmers from across the Southeast region to network and share resources to grow their farm businesses. Farmers  will learn about marketing, business planning, branding, and management from regional experts and innovative peers. The conference is designed for beginning and established farmers as well as those seriously considering farming as a profession.

Early bird registration is $75 per person, or $125 for two farm partners. Ends Feb. 1 
Standard registration is $95 per person, or $165 for two farm partners. Begins Feb. 2

Scholarships Available: NC Cooperative Extension is partnering with ASAP to offer Next Generation scholarships to help new and beginning farmers connect with regional farm networks, training, and technical assistance. To apply for free registration for the Business of Farming Conference follow this scholarship link to apply for free registration to ASAP's Business of Farming Conference ($75 value - February 22). Applicants must be farming 10 years or less and be located in WNC.



De-Ice With Caution
 
It's time for icey weather here in western North Carolina and it's time to think about the kinds of products we will be using to get rid of ice on driveways and sidewalks. Ice is very hazardous and is much harder to deal with than snow. It is important to have products available when sleet and freezing rain are predicted but at the same time the homeowner needs to be aware of the potential for damage to valuable trees and ornamentals around the home.
 
There are five major ingredients that are found in most commercial ice melt products. Some are much more damaging than others and the homeowner should be prepared to read the label on the product before purchasing a product that can cause costly damage to the landscape. Most products contain at least one of the following: calcium chloride, sodium chloride (salt), potassium chloride, urea (fertilizer) and calcium magnesium acetate.
 
Calcium chloride is a very common ingredient in ice-melting products and is usually not damaging to plants. Sodium chloride and potassium chloride on the other hand are very lethal when they come in to contact with plant roots or leaves. Sometimes damage does not show up until spring. Urea, found in fertilizer is often used as an ice-melting product. It works pretty well and when used in moderate amounts it does no harm to plants. Fertilizer, however, is not recommended for use as a de-icer. Water runoff dumps excessive amounts of this product in to rivers and lakes, causing high levels of nitrogen and phosphorous in our water supplies. Calcium magnesium acetate is made from limestone and is not harmful to plant material. Its one drawback is that it is not effective below 20 degrees.
 
Choose your product carefully when shopping for a de-icing product. Follow the label directions and use common sense when applying. Remember that de-icers work much more effectively when applied before icing starts. They can also be used in smaller amounts when mixed with sand, kitty litter or wood ashes. Try to stay away from areas with plants and also install plantings well away from paved areas.   Over use of these products can also cause damage to cement sidewalks and driveways so always use them in moderation.




N.C. Tomato Growers Association's
52nd Annual Meeting and Winter Vegetable Conference and Trade Show

February 19-20, 2020
Crowne Plaza Resort
Asheville, NC

Registration and Conference Information
4-H Update

January 10 - Project Record Books are due in our office by 5:00 pm. 

January 31 - February 2 - Volunteer Leaders Conference for adults, parents and volunteers who work with 4-H.  Conference will be held at the Hilton Durham near Duke University.  Contact Nicki Carpenter by January 3rd if you would like to attend.  

Embryology Program - It's time to sign up for the 4-H embryology program. Burke County 2nd Grade Teachers, Home School Groups, and 4-H Clubs can contact Nicki Carpenter to sign up for the program.  

NC State Extension is committed to positive action to secure equal opportunity and prohibit discrimination and harassment regardless of race, color, national origin, religion, political beliefs, family and marital status, sex, age, veteran status, sexual identity, sexual orientation, genetic information, or disability.
Contact:
Burke County Center
130 Ammons Drive, Morganton, NC 28655
828-764-9480