Small changes for healthier habits this summer

As we welcome the sunshine that summer brings, it is a great time to check in with ourselves.

What small changes have we made lately? How do we consider our health and well-being as we move into a new season? These are just a few things we may want to ask ourselves.

At the Valencia County Cooperative Extension Service, we have wrapped up two fantastic programs — Kitchen Creations, a diabetic-friendly cooking class, and Extension Get Fit, an exercise class focused on building strength, balance and flexibility.

These programs showed us something powerful. You do not need to make drastic changes to feel better. Sometimes, it is the little things that can add up to make a big difference.

Through both programs, participants learned that being healthier does not mean strict diets or intense workouts. In Kitchen Creations, participants explored ways to make everyday meals more diabetes-friendly, like using herbs and spices instead of salt, or choosing whole grains over refined ones. Small shifts like these, in how we prepare and enjoy food, can help manage blood sugar while keeping meals flavorful and satisfying.

Participants of Extension Get Fit worked on improving balance, strength and flexibility, a few movements at a time. It was not about how fast or strong one is; it was about consistency, connection and building habits that support a better quality of life.

The classes were not just about cooking or exercise. They were about changing the way we think about health, while moving away from perfection and moving toward progress.

This summer is a perfect season that people associate with productivity, vacations and outdoor fun! It is also a perfect opportunity to check in with your health. As we fire up our grills, check out some tips and recipes on the NMSU Valencia County Cooperative Extension Service Facebook Page. As picnic tables fill up, it is also worth asking:

• How can I make this meal a little healthier?

• Can I add more color with fresh veggies or fruits?

• What small choices will help me feel better tomorrow?

Enjoying a burger or a sweet treat does not mean you are off track, remember it is about balance.

Try adding a fresh green salad to your plate, choosing leaner cuts of meat or grilling vegetables for a flavorful and healthy twist. You can also enhance your meals with simple, low-sodium marinades made from herbs, citrus juice, vinegar and olive oil, for big flavor with fewer additives. Most importantly, do not forget to stay hydrated! Water infused with lemon or cucumber slices is a refreshing way to beat that summer heat when your body is moving throughout the day.

Whether you have joined one of our recent classes or are just starting to think about making a change, summer is a great time to build healthy habits. Feel free to join in and walk for 15 minutes each day or try one new healthy recipe each week. Invite a friend to join you, and do not forget to celebrate the small wins, while keeping any goals or expectations small and realistic.

As we welcome the summer sunshine, remember, there is no finish line in health; it is a lifelong journey.

Program announcements

To register for an upcoming program or to join our Valencia County Extension Newsletter, call the Valencia County Cooperative Extension Service at 505-565-3002.

For more information, visit valenciaextension.nmsu.edu.

Agriculture School Enrichment Programs: Spring and summer programs related to the science of agriculture are offered to elementary and middle school-aged students. Contact Sierra Cain for program offerings and scheduling at sierragh@nmsu.edu or 505-565-3002.

Gourmet Vinegars: Join us for a unique workshop on crafting your own gourmet vinegar from scratch, held from 10 a.m. to 12 p.m., Monday, May 19. Learn the art of creating custom vinegar from scratch.

This hands-on workshop is perfect for food enthusiasts looking to elevate their culinary creations. This class is free. Please RSVP by Thursday, May 15, by calling the office at 505-565-3002. Location details will be provided upon registration, as space is limited.

Summer Sourdough workshop: From 10 a.m. to 12 p.m., Tuesday, May 20, at the Valencia County Extension Office, participants will master techniques for making and baking their own loaves, with summer inclusions perfect for enjoying all summer long. Call the Valencia County Extension Office at 505-565-3002 to register.

Weaving with Extension: Youth ages 8-18 can join us for a fun and creative journey into the world of weaving!

This hands-on series is perfect for youth wanting to learn the basics of weaving. Classes are free and being held at Rio Communities Library Makers Space, 360 Rio Communities Blvd. from 10 a.m. to 12 p.m., on Wednesdays, May 28, June 4, June 11, June 25 and July 2. Call the Valencia County CES Office to register at 505-535-3002.

Young Chefs Class Series: Youth ages 13-18, can join us at the Valencia County Extension Office as we host a Young Chef Class Series from Thursday, May 29 to Tuesday, June 3. Youth will learn about food safety, knife skills, nutrition, kitchen professionalism, herbs and more. Call the Valencia County CES Office to register at 505-535-3002. The class series is free, but space is extremely limited.

Online ICAN nutrition class series: On Zoom from 2-3 p.m. every Thursday. Call the office at 505-565-3002 for more details.

Ask a Master Gardener: Ask a Master Gardener about your home garden, insects or get connected with the Extension Office from 9:30 a.m. to 2:30 p.m., Saturday, May 10, at Tractor Supply in Bosque Farms, and Saturday, May 17, at the Los Lunas Walmart. Contact Sierra Cain for more information at 505-565-3002.

If you are an individual with a disability who requires auxiliary aid or service to participate in a program, please contact the Valencia County Cooperative Extension Service Office at 505-565-3002 two weeks in advance of the event.