Eating Smart and Moving More for Mental Wellness

 This article was written by our own Adult EFNEP Program Assistant, Ashley McRae, for the Robesonian.

Would you believe me if I told you healthy eating and physical activity can impact your mental health? According to the Centers for Disease Control and Prevention (CDC), “Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others, and make healthy choices.” The CDC also talks in depth of the immediate benefits on how physical activity affects brain health.

In the Adult Expanded Food and Nutrition Education Program (EFNEP), a huge component of our work is centered around encouraging participants to “Eat Smart, Move More” for wellness; both sharing equal importance in mental health. This month, we celebrate National Mental Health Awareness. Even though EFNEP’s mission does not solely focus on mental health, our curriculum does a wonderful job of showing participants how these topics are closely related to healthy living.

So, what does it look like when we “Eat Smart”? Eating smart basically challenges us to make smarter choices when making purchasing decisions for ourselves or families. When we “Eat Smart”, we choose to not buy those items loaded with sugar, and avoid those fatty foods and items that have been over processed. In some of the EFNEP lessons, there are opportunities to discuss how what we consume affects us mentally. For example, too much caffeine can trigger anxiety in some individuals, whereas diets promoting eating high-fat dairy or fried foods could contribute to depression over time. The National Alliance on Mental Illness (NAMI) says, “…food – along with other factors – plays an important contributing role in the development, management and prevention of specific mental health problems…”

Now, “Moving More” is always the hard part. The thought of planning to be more physically active is a mental work-out at times. However, physical activity is important not only for maintaining a healthy weight, but a healthy mind as well. Research shows moderate to vigorous physical activity has instant effects on the brain, which is why after an intense workout you may feel more relaxed or performing stretches before bed helps you to sleep more peacefully and think more clearly.

Adults need at least 2.5 hours of moderate-intensity physical activity per week. In the Adult EFNEP classes, participants are shown various ways to incorporate physical activity into their daily routines. One way we suggest is gardening, which is a great form of exercise. Gardening allows you to strengthen your muscles and requires continual movement. Aside from that, gardening is very therapeutic and a great way to get you outdoors. Always keep in mind what works best for you. That’s the great thing about moving more, you can get as creative as you like.

 

Shopping with EFNEP

 

This article was written for the Robesonian by Ashley McRae, EFNEP Program Assistant.  It can also be found on the NC Cooperative Extension, Robeson County Center website.

Fall is upon us! Commercials advertising newly released horror movies are in full swing and the drop in temperature has prompted many to start pulling out those old chili and soup recipes for their families to enjoy. In stores we begin to see many of our favorite holiday treats reappear, and pumpkin spice themed food and drink saturate many of the aisles. With these things happening, one can imagine how hard it is to make healthy food choices when there are so many delicious, sometimes not-so-healthy options to choose from, but the truth is, it is possible.

Many families have faced challenges with maintaining healthy eating habits at some point. There are many factors that guide our decision making in the grocery store such as budget, preparation time, and availability of fresh options. Other times it is just easier to continue to do what we are comfortable with, which may not always be beneficial health wise. With the Expanded Food and Nutrition Education Program (EFNEP), participants not only learn ways to get the best value for their money but also to choose foods and beverages that are necessary for a healthy diet. Having an understanding of these things is increasingly important as you are making decisions about what to purchase for your family, especially when shopping during the holiday season. Here are a few things to consider:

• Visit your local farmers market to purchase in-season fruits and vegetables when possible. Fruits and vegetables are often less expensive to buy when they are fresh and in season; some of your local vendors may even accept SNAP or WIC benefits. Having fruits available in the home is great, especially when you want a sweet treat. If you aren’t able to make it to the market, try to keep frozen and canned fruits and vegetables on hand to use with meals.
• When shopping at the grocery store, take into consideration stores are arranged in a way that encourages increased spending. If available, get a copy of the store directory so you are able to map your shopping trip. In EFNEP, we teach the idea of shopping the perimeter of the store first, which has many of your fresh foods, deli meats, dairy products, and meats. The aisles in the middle of the store normally contain more packaged foods that are high in saturated fats and sugars.
• Make a habit of allowing your children to be more involved in grocery shopping and planning. You can do things such as letting them pick a fruit or vegetable they would like the family to try. Encourage them to choose healthy alternatives low in sugar and additives. EFNEP advises children who are picky eaters are more likely to try new foods when given the choice to decide.

If you would like to learn more helpful tips about grocery shopping and planning, EFNEP could be a great series for you! For more information, contact Ashley McRae, Extension Adult Expanded Food and Nutrition Education Program Assistant, at 910-671-3276, by E-mail at Ashley_McRae@ncsu.edu, or visit our website at http://robeson.ces.ncsu.edu/.

NC State University and N.C. A&T State University are collectively committed to positive action to secure equal opportunity and prohibit discrimination and harassment regardless of age, color, disability, family and marital status, gender identity, genetic information, national origin, political beliefs, race, religion, sex (including pregnancy), sexual orientation, and veteran status. NC State, N.C. A&T, U.S. Department of Agriculture, and local governments cooperating.

This article was written for the Robesonian and can be found on their website as well as on the NCCE, Robeson County Center website.

Celebrating a Healthy Smile

— Written By Joanna Rogers and last updated by Kareis Britt (1 week ago)

This month we celebrate National Children’s Dental Health Month. Cavities are one of the most common chronic childhood diseases in the United States. According to the Centers for Disease Control and Prevention, about 1 in 5 (20 percent) children ages 5 to 11 and 1 in 7 (13 percent) adolescents ages 12 to 19 have at least one untreated decayed tooth. Cavities are preventable by proper teeth cleaning, eating healthy foods, and swapping out sugary beverages and snacks.

In the 4-H Expanded Food and Nutrition Education Program (EFNEP), we teach the importance of making better food choices and the effects that has on our bodies. Cavities can lead to other health concerns like infections, unwanted pain, and discomfort. Simple changes in your daily routine can help. For starters, make sure you brush your teeth for two minutes, twice a day. Make sure you are brushing top to bottom, front to back, and brushing your tongue. Also, flossing daily helps greatly with caring for your teeth. You can make brushing time more fun by getting a cool new toothbrush, colorful floss, or a cool timer.

Another way we can fight cavities is by making better food and beverage choices. Too many of our favorite snacks contain over the recommended amount of daily sugar intake. Children ages 2 to 18 should only have 25 grams of sugar (6 teaspoons) daily according to the American Heart Association. Sodas and other flavored drinks are also loaded in sugars. Instead of reaching for candy, try some of nature’s sweet fruits that are low in sugar, such as strawberries, peaches, blackberries, honeydew, oranges, and grapefruit. You can also pair these fruits with yogurt dip, blend into a smoothie, or flavor your water by adding fresh slices. In EFNEP, we have a variety of recipes that showcase how fruit can be delicious and sweet. Below is a simple, sweet recipe that is sure to please any sweet tooth:

Easy Fruit Salad

Makes 10 serving

Serving Size: ½ cup

Ingredients

• 1 (20-ounce) can pineapple chunks in juice, drained
• 1 (15-ounce) can fruit cocktail in juice, drained
• 2 small bananas, sliced
• 1 (8-ounce) low-fat yogurt (try vanilla or lemon)

Directions

1. Drain pineapple chunks and fruit cocktail.
2. Wash, peel, and slice bananas.
3. Mix fruits and yogurt together.
4. Cover and chill until ready to serve.

For more information about a healthier lifestyle, contact Joanna Rogers, Youth Expanded Food and Nutrition Education Program Assistant, at 910-671-3276, by email at Joanna_Rogers@ncsu.edu, or visit our website.

NC State University and N.C. A&T State University are collectively committed to positive action to secure equal opportunity and prohibit discrimination and harassment regardless of age, color, disability, family and marital status, gender identity, genetic information, national origin, political beliefs, race, religion, sex (including pregnancy), sexual orientation, and veteran status. NC State University, N.C. A&T State University, U.S. Department of Agriculture, and local governments cooperating.