January 2024

Family & Consumer Sciences

Family and Consumer Sciences, known as FCS, was founded as Home Economics. Today we study and apply the sciences that affect the ways humans relate with their environment, whether it's their home, food or finances. As the FCS agent, I work throughout the county to provide evidence-based programming to address county needs.

Through partnerships with local community organizations, county government, and private nonprofits, programs are designed to positively impact physical health outcomes and the economic well-being of Sullivan County and its residents.

IN THIS ISSUE

Creating a 2024 Vision board

Creating a healthy and ergonomic friendly workspace

Diabetes Prevention Program

Seasonal eating & winter recipes

Upcoming 2024 Classes

THRIVE News & Recommendations

TNCEP Updates

FCS News

Creating a 2024 Vision Board

What is a Vision Board?

A vision board is a visual map used to help clarify, concentrate, and maintain focus on a specific life goal. Words, images, phrases, and colors are used to inspire and represent future ideas of what you want to be, do or have in your life or specific time frame.

Why Vision Boards Are Effective

Creating a vision board is an empowering way to bring your dreams into reality.

Visualization and Focus: By visualizing your goals, you keep them at the forefront of your mind, enhancing focus and motivation.
Inspiration and Passion: When daily life gets overwhelming, your vision board reignites your passion and reminds you why you’re working towards these goals.
Clarity and Self-Discovery: The process of creating a daily visualization helps you gain clarity on what truly matters, leading to self-discovery and personal growth.

Crafting Your Own Vision Board

Prepare Your Space: Find a space where you can concentrate without interruptions.
Reflect on Your Goals: Self-reflect and identify areas where you wish to improve, change, acquire, etc.

Self reflection questions:

What do I want my food and nutrition to look like?
What do I want to do MORE of in my life?
What physical things do I want to bring into my life?
How do I want to FEEL every day?
What words, phrases or quotes make me feel good?
What financial and career goals do I want to meet in the next year?
What major purchases do I want to save for?
What is my dream travel destination in the next year?

Gather Inspiration: Collect images, quotes, or any other materials that resonate with your goals.

Assemble Your Vision Board: Glue or pin down the chosen elements or create digitally

Find the Perfect Spot: Display your vision board in a place where you will see it every day, such as your bedroom or office. Regularly spend time visualizing your goals and dreams while looking at your vision board. Let the images and words inspire you to act toward achieving them.

Online resources/tools:

Canva, Google Slides/ PowerPoint, Google document/Word Document

Office Ergonomics: How to arrange a healthy work space in 2024

The biggest problem isn’t necessarily sitting down; it’s holding a single position for long periods — often in a posture, like leaning forward, that promotes strain. Being still for long periods and doing repetitive work tasks that fatigue the same muscles over and over can strain the neck, shoulders, back, hands and wrists, and even the legs. Here’s how to adjust your workspace and your habits to avoid strain and maximize comfort and efficiency.

Position Yourself for Comfort

Your body should be comfortable with the equipment you use, from your computer keyboard to the chair you sit in.

Move often. Get up and walk around every 20 to 30 minutes and make a habit of adjusting your position frequently.
Place your computer monitor so you don’t have to look up. Tilting your head to view a too-high screen strains the neck. Eyes should be level with the top of the screen (oversize monitors are exceptions). The center should be 15 degrees below your line of sight and approximately an arm’s length away.
Sit with your upper back straight and your shoulders relaxed. Check in often throughout the day to make sure your shoulders aren’t creeping toward your ears.
Support your arms. Be sure your chair’s armrests are adjustable. Set them so your upper and lower arm form a 90-degree angle and you can keep your wrists straight and fingers relaxed.
Place your feet firmly on the floor. Use a footrest if your feet don’t easily reach the floor.
Keep your main work tools within arm’s reach. i.e., phone, planner, and other tools you use arm’s reach to prevent leaning forward or contorting your body into awkward postures to reach them.

Choose the Right Chair and Other Equipment

Select a chair with lumbar support. Mimicking the natural curve of your low back will keep you in a neutral — not strained — sitting posture. Sit with your bottom at the back of the chair and with your body leaning back, so your spine hugs the lumbar curve of the chair.
Pick a chair that swivels and rolls for stability and wheels for ease of movement.
Find the right size chair. You should have at least a one-inch gap between the edge of the seat and the backs of your knees when sitting back in the chair. Its seat should be at least an inch wider than your hips and thighs. The chair’s back should be wide enough for your back, but not so wide it restricts arm movements. Try before you buy. Visit stores and sit in many chairs before selecting one.
Rest your head. Headrests can reduce neck and shoulder strain.
Raise your laptop. Laptop risers help bring the screen closer to eye level. You’ll want a separate keyboard that can be at the proper height for that task.
Try an ergonomic keyboard and mouse. These are designed to keep hands and forearms in a more neutral position. Vertical mice, for example, orient and support your hand in an upright, neutral position.

Exercises to Fight Text/Tech Neck

Preventing Tech Neck

Diabetes Prevention Program

More info about the program:

Diabetes Prevention Program will meet at

Kingsport Public Library

Mondays 5:30-6:30 p.m. starting February 5th

Prevent Diabetes with a Lifestyle Change Program

ProgramPrevent T2, a CDC-approved curriculum to prevent or delay type 2 diabetes. The Prevent T2 Lifestyle Change Program is a yearlong program designed for:

people with prediabetes; prediabetes means that your blood sugar is higher than normal, but not high enough to be considered type 2 diabetes.
people who are at high risk for type 2 diabetes and want to lower their risk.

Overweight adults, ages 18 years and older, might be eligible for this program

Interest Meeting: January 22, 2024

Time: 5:30 p.m.

Coach: Lydia Hoskins

Kingsport Public Library

Interested? RSVP HERE

Could you have prediabetes?

CLICK to Take the Risk Test!

Seasonal Eating In January

Seasonal eating offers better-tasting produce and reduces the environmental impact by supporting local farmers and decreasing transportation distances. Adjust recipes to personal tastes and dietary preferences while keeping a focus on the nutritional benefits of seasonal ingredients

Fruits:

Citrus fruits like oranges, grapefruits, and lemons
Pomegranates

Vegetables:

Root vegetables like carrots, parsnips, and beets
Winter squashes such as butternut squash, acorn squash, and spaghetti squash
Brussels sprouts
Kale
Carrots
Lettuce
mushrooms

Healthy Recipes Using Seasonal Ingredients

THRIVE News

Tennessee Health Resources in Vaccine Education. THRIVE aims to support a healthier Tennessee through vaccine/health education and awareness. By bringing data-based vaccine information to the residents of Sullivan County, THRIVE aims to alleviate fears regarding vaccinations and provide evidence-based information to allow individuals to make informed decisions about their health.

Information about Hepatitis A, B, & C

Hepatitis- Hepatitis A, B, and C are distinct viral infections affecting the liver, each demanding tailored approaches for prevention. The CDC recommends immunization for Hepatitis A and B for all children and adults once in their lifetime. Additionally, it is recommended that all adults be tested for Hepatitis C at least once. Hepatitis C can remain asymptomatic for extended periods of time, so screening is recommended even for individuals not experiencing symptoms. Adults born before 1965 have an enhanced risk of harboring the Hepatitis C virus as it was not identified until 1989, and the US blood supply was not screened for Hepatitis C until 1992.

Hepatitis A manifests with symptoms such as fatigue, abdominal pain, and jaundice, primarily transmitted through contaminated food or water. Prevention involves rigorous hand hygiene, safe food and water consumption, and vaccination, which consists of a two-dose series.

Hepatitis B, characterized by jaundice, joint pain, and fatigue, spreads through bodily fluids. Effective prevention includes a three-dose vaccination series, safe practices during intercourse, and good hygiene practices.

Hepatitis C, a blood-borne pathogen that exhibits symptoms such as fatigue and abdominal pain, stands apart due to the absence of a vaccine. This is attributed to the virus's ability to reinfect individuals regardless of antibodies in the immune system. Nevertheless, researchers persist in overcoming these hurdles and developing a viable Hepatitis C vaccine. In the meantime, prevention focuses on safe injection practices, barrier protection during intercourse, and avoiding the sharing of personal hygiene items.

In the broader context, public awareness, vaccination, and adherence to safe practices remain vital in curbing the transmission of these infections and preserving liver health.

Follow the attached link for additional information regarding Hepatitis and prevention measures: https://www.cdc.gov/hepatitis/index.htm

*The decision to receive any immunizations should be made after personalized discussions with a healthcare provider.

TNCEP News

The Tennessee Nutrition Consumer Education Program's mission is to empower limited-resource families to: Reduce the risk of poor nutrition; Effectively use food stamps and related resources; and. Move toward self-sufficiency.

As we step into the new year, it's the perfect time to reevaluate our habits and embrace a renewed commitment to our well-being. Here are some tips, recipes, and insights to kickstart your journey towards a healthier and happier you.

Set Realistic Goals: It’s crucial to set achievable and realistic goals. Rather than making drastic changes, focus on small, sustainable adjustments. Take a look at your current eating routine. Pick one or two ways that you can switch to choices today that are rich in nutrition. Whether it's incorporating more vegetables into your meals or swapping out sugary snacks for wholesome alternatives, these incremental changes will pave the way for a healthier lifestyle. Make every bite count!
Seasonal Eating for January: January brings a bounty of delicious seasonal produce that can add variety and nutrition to your meals. Embrace winter vegetables like kale, Brussels sprouts, and sweet potatoes. These nutrient-packed foods not only support your health but also add a burst of flavor to your plate.
Hydration Habits: Proper hydration is key to overall well-being. In the winter months, it's common to overlook the importance of staying hydrated. The amount of water you need depends on a variety of factors. Aim to drink half your body weight in ounces every day. Consider incorporating herbal teas and warm soups into your routine. Hydrating foods, such as water-rich fruits like citrus, can also contribute to your overall fluid intake. Limit sugar-sweetened beverages like regular soda, fruit drinks, sports drinks, energy drinks, sweetened waters, and coffee and tea beverages with added sugars. SSBs provide few if any essential nutrients and are frequently associated with weight gain, obesity, and other health conditions. Get the facts at https://www.cdc.gov/nutrition/data-statistics/sugar-sweetened-beverages-intake.html
Mindful Eating Practices: In the hustle and bustle of daily life, it's easy to rush through meals without paying attention to what we're eating. This year, practice mindful eating by savoring each bite, appreciating the flavors, and listening to your body's hunger and fullness cues. This simple shift can lead to better digestion and a more positive relationship with food.
Winter Recipes Try these nourishing recipes to add excitement to your January meals.
https://snaped.fns.usda.gov/nutrition-education/snap-ed-recipes/winter-recipes#recipe-2545
https://www.eatingwell.com/gallery/7934471/sheet-pan-dinner-recipes-for-weight-loss/

Sit less. Move more! Moving more has immediate health benefits:
Reduced anxiety
Better focus
Improved quality of sleep
Check out the Chair Yoga and Matter of Balance classes being offered!

With small, consistent changes, we can create lasting habits that contribute to a healthier and happier lifestyle. Cheers to a vibrant and healthy 2024!

Information about Hepatitis A, B, & C