Arkansas Extension FCS - Washington Co.

10/12/2026

Everyone faces barriers and challenges when creating new habits. Being able to identify and recognize them can help you overcome them.

The best solutions to your barriers are the ones that work best for you! But here are some examples to help you brainstorm:

1. Not enough time: move while doing other tasks (e.g., walking while on the phone), make small changes in usual routine that add activity (e.g., taking the stairs or parking a little farther away), or stack small bouts of activity throughout the day (e.g., only 5- or 10-minute sessions)

2. Not enough energy: start with light-intensity activities (e.g., slow walks, yoga, or stretching), try short bouts of activity throughout the day (only 5- or 10-minute sessions), do activity earlier in the day before relaxing at night, or find activities that are more enjoyable (e.g., if active hobbies or more motivating than traditional exercising)

3. Not enough accountability: ask a friend or family member to do activity with you, actively share your activity goals with friends or family members, find group-based fitness classes, or schedule your activity in as part of your daily routine like a meeting or appointment

If these don’t sound like great suggestions for your barriers, that’s okay! The best solutions are the ones that align best with your routine.
How will you overcome your barriers?

10/08/2026

If you were interested in joining the DFEND program, but preferred an online option, now is your chance.

The Department of Food Science is recruiting participants for their upcoming 6-week online DFEND nutrition and physical activity program funded by an USDA grant! The program includes weekly 60-minute online sessions, along with pre- and post-program nutrition, physical activity, and health surveys. Participants who complete the program will receive a $50 gift card.

Two online series will be offered beginning:

1. Friday, October 16 at 12:00 PM

2. Tuesday, October 20 at 12:00 PM

Sign up with the QR code below or at https://uark.qualtrics.com/jfe/form/SV_0qDA6iqXx0AfJ5Q

10/06/2026

The air is getting crisp once more! That means soup season is officially upon us. Soups are a great way to sneak in the vegetables our bodies need.

It's soup season! Use produce from your garden like squash, peppers or tomatoes to create mouth watering soups to enjoy on a crisp fall day.

Most adults and children need 2 to 3 cups of vegetables per day, but the amount varies depending on age, gender and amount of physical activity.

Butternut Squash, Pumpkin and Apple Squash Recipe >>> https://www.ndsu.edu/agriculture/extension/recipes/butternut-squash-pumpkin-and-apple-soup

Savory Pumpkin Soup Recipe >>> https://www.ndsu.edu/agriculture/extension/recipes/savory-pumpkin-soup

Stuffed Pepper Soup Recipe >>> https://www.ndsu.edu/agriculture/extension/recipes/stuffed-pepper-soup

More Soup Recipes >>> https://www.ndsu.edu/agriculture/extension/extension-topics/food-and-nutrition/recipes?combine=soup&field_recipe_type_target_id=All

10/06/2026

Your activity’s intensity, or how much effort or energy is required to do an activity, is important to know!

Although any physical activity you do that is more than you normally do can improve health, activities that are at a moderate or vigorous intensity can provide the most benefits.

Light activities are those where you can easily talk to someone while doing them, maybe even be able to sing. For example, this could be doing a leisurely walk with a friend and having a conversation.

Moderate activities are those where it’s a little more challenging to talk, and you definitely couldn’t sing while doing them. This could be going for a brisk walk, going up stairs, or playing pickleball.

Vigorous activities are those where you cannot talk much less sing while doing them. This may be running or cycling at a fast speed.

Activities can be different intensities for everyone. A brisk walk may be a moderate intensity for one person but a vigorous intensity for another. So, use this method (aka the Talk Test) to see what intensity an activity is for you!

Remember, every movement and extra minute counts!

10/05/2026

🍬 Did You Know? Most Americans consume more added sugar than recommended.

Added sugars are sugars that are added during processing or cooking—not the naturally occurring sugars found in fruits and milk.
Too much added sugar can increase the risk of:

❤️ Heart disease
⚖️ Obesity
🩺 Type 2 diabetes
🥤 Poor overall diet quality

Simple ways to cut back:

💧 Choose water or unsweetened tea instead of soda.
🥣 Enjoy plain yogurt or oatmeal with fresh fruit.
🍰 Share or downsize desserts.
☕ Skip the extra sugar in your coffee.

Small changes made consistently can have a big impact on your long-term health!

10/02/2026

Our Center for Human Nutrition is currently recruiting for 3 upcoming studies. If these are of interest reach out to them through the information provided below.

10/01/2026

On Tuesday Washington County Extension Homemakers Council hosted our second ever Granny Camp program at the Mullins Library. Volunteers worked with University of Arkansas students and staff who were interested in learning English Paper Piecing. A special thanks to Arkansas Folk and Traditional Arts for making this possible and Paper Pieces www.paperpieces.com.

10/01/2026

Spice mixes made at home allow for a lot of customization. Ring in the fall season by making your own pumpkin spice. Happy National Pumpkin Spice Day!

Happy National Pumpkin Spice Day! The perfect way to start October!

You may already have these ingredients on hand. This recipes makes 1 teaspoon worth of pumpkin pie spice.

Learn more >>> https://www.ndsu.edu/agriculture/extension/publications/ingredient-substitutions?fbclid=IwY2xjawUqMPFleHRuA2FlbQIxMABwZG9mA2JyaWQRMUN6eGs4cFN5TGN2Sms4OGVzcnRjBmFwcF9pZA81MTQ3NzE1NjkyMjgwNjEAAR4RloNBdudKbKV2lKIHGIFUcuWSWy0uessDSE4uG9IuU1V7xAOefxwU0shr0A_aem_mHadlt2mzDI1OT2PgsNi2Q

09/29/2026

Tracking your health, physical activity, and other health-related behaviors can be important for a variety of reasons:

1. Monitoring health changes allows you to detect trends in your health, including abnormalities before they become serious

2. Tracking helps you prevent illness by helping you proactively manage your health and lifestyle habits

3. Documenting progress toward your health goals can be motivating and build a sense of accomplishment

Whether you track with a pen and paper or a smart watch, tracking your physical activity and other health-related habits (like sleep, diet, daily steps, etc.) can be a critical piece of your health journey!

09/28/2026

Regular fruit intake is linked to a longer and healthier life.