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New Mexico State University

Home Economics & ICAN (Ideas for Cooking and Nutrition)

Our county's Extension home economics program helps strengthen family life. In a rapidly changing world, the challenges facing individuals and families in our county are great. With a problem solving philosophy, we strive to develop programs to deal with complex issues facing local families. We are helping people build leadership and other skills. We teach through group training sessions and local programs and community projects. We are dedicated to solving community needs, concerns and issues.

Ongoing Home Economics Programs

Kitchen Creations Cooking School for People with Diabetes

Kitchen Creations, a four week series focuses on the use of simple meal planning strategies for people with diabetes. Each class provides diabetes management education, hands-on food preparation, and a sit-down dinner prepared by the participants. Classes are held in the fall of the year and are team taught by a local Certified Diabetes Educator and the Extension Home Economist. Next class begins October 23, 2007.

  • Session 1 - "Meal Planning"- the Diabetes Food Guide Pyramid is introduced as well as serving sizes , the 50/50 Method, and food labels.
  • Session 2 - "Carbs Count“- participants learn to identify the sources of carbohydrates in their diets and to make appropriate choices to reduce simple sugars, hidden sugars, and empty calories from carbohydrates.
  • Session 3 - "Vegetables, Beans and Grains" -- focuses on increasing consumption of foods in the Vegetable group and discusses the benefits of foods in the Grain/Beans/Starchy Vegetable Group.
  • Session 4 - "Heart Healthy Cooking" -- choosing and preparing foods low in fat and sodium and high in fiber is presented. Participants are introduced healthier cooking methods and use of herbs and spices, healthier cooking oils and flavorful cheeses to liven up recipes.

Pre-Registration is required. Class size is limited.

Heart Healthy Eating, Cooking and Living

The three hour long program runs once a week for four consecutive weeks. The program consists of: an hour long presentation, followed by hands-on cooking. Class goals are to teach participants to: plan heart-healthy meals; reduce fat and sodium without cutting taste; learn how to choose tasty and healthful carbohydrates; choose food supplements that can help to manage cholesterol, and learn to prepare healthy recipes. As an added bonus, participants have the opportunity to taste these heart-healthy recipes. The lecture sections offer information on: why cholesterol matters and helps participants understand their heart disease risk, discussion on the Therapeutic Lifestyle Changes (TLC) program which teaches participants how to make heart-healthy lifestyle changes including topics such as communicating better with their doctor and health care professional, reading food labels, making and sticking with lifestyle changes, planning heart-healthy menus for the whole family, and making heart-healthy choices when eating out. Each participant receives a pedometer with instructions and a log to track its use; two recipe books; a TLC Program booklet and weekly handouts with up-to-date information on nutrition and heart health. A local Registered Dietician and the Extension Home Economist co-teach the series.

  • Session 1 - The Therapeutic Lifestyle Changes (TLC) Diet and Risk Factors
  • Session 2 - More Flavor, Less Fat and Sodium
  • Session 3 - Whole Grains and a Rainbow on Your Plate
  • Session 4 - Phyto-Power: Cholesterol-Lowering Foods

Cost of series is $25.00. Next series is scheduled for February 2008. Pre-registration is required. Space is limited. The Los Alamos Heart Council co-sponsor and helps fund this program.

StrongWomen - Strength Training Program for Women ages 50 and older

The StrongWomen program is a research based strength training program for women 50 years of age and older. Scientific research has demonstrated that exercise with weights (strength training) will increase strength, muscle mass, and bone density in middle-aged women. Additionally, strength training improves self-confidence, sleep, vitality and reduces risk for diabetes, heart disease, depression and obesity. Components of the program include:

  • 24 classes - 12 weeks, 2 times a week, 45 minutes per class taught by fitness professionals
  • 12 weekly nutrition, health and wellness related newsletters
  • Availability of book lending library
  • StrongWomen t-shirt
  • All equipment provided
  • Pre and post physical assessments

The next program runs Mondays and Wednesdays September 24 to December 12, 2007 from 10:30 a.m. to 11:15 a.m. Classes limited to 25 participants. Pre-Registration required. Program co-sponsored with Los Alamos Retired and Senior Organization.

StrongWomen Self Directed Program

StrongWomen Self Directed Program, is an out growth of the Strong Women Program. It is conducted at the White Rock Senior Center and is open to graduates of the program. Women bring their own weights and perform the strength training program as a group. The self directed classes are held Monday, Wednesday and Friday from 10:00-11:00. This program is also co-sponsored with the Los Alamos Retired and Senior Organization.

Men Growing Stronger - Strength Training for Men 60 years and older

The Men Growing Stronger program was created utilizing a researched based exercise program developed by Tufts University and the Centers for Disease Control and Prevention. The Los Alamos Senior and Retired Organization co-sponsor the program taught by certified fitness staff. The 12 week program is held twice a week for one hour. Components of the program include an orientation session providing an overview of the research and benefits attributed to strength training. Participants are also taken through a screening process to determine baseline data including a participant self evaluation of activities of daily living, vitals and a series of flexibility and agility tests.

Men Growing Stronger will:

  • Give participants a safe, simple and highly effective exercise program based on the principles of strength training.
  • Build strength
  • Maintain bone density
  • Improve balance, coordination and mobility
  • Maintain independence in performing activities of daily life

The hour long classes include warm up with aerobic activities, strength training, and a cool down and stretching period. All participants receive the Growing Stronger – Strength Training for Older Adults workbook and a Men Growing Stronger T-shirt. Cost of the program is $60.00. The next program runs Tuesdays and Thursdays August 21 to November 8, 2007 from 10:15 a.m. to 11:15 a.m.

Men Making Meals (M3)

Because cooking has traditionally been a female role, many older males find themselves as caregivers of wives who have become physically or mentally disabled and they are faced with the daunting task of learning to cook for the first time. Men Making Meals is a four-week hands-on class teaching the basics of food preparation. The program targets men over 60 with little or no cooking experience. Class topics include: food preparation skills, food buying, food safety and nutrition education. Each class culminates with a sit-down dinner prepared by the participants. The class is limited to ten men and pre-registration is required. Cost of the series is $25.00. Next class is scheduled for January 2008.

Extension Association of New Mexico

The Los Alamos County Council of Extension Association of New Mexico (EANM) provides an educational program planned by and for its members. The organization is affiliated with the Cooperative Extension Service and New Mexico State University and is open for membership. Its program mission is to strengthen members, their families and the community through continuing education; developing leadership and community action.

EANM objectives include:

  • To strengthen, develop, coordinate and extend youth and adult education in home economics, agriculture and related subject in conjunction with the Cooperative Extension Service at New Mexico State University.
  • To provide an opportunity and means for members cooperating in progressive improvement of the home and community
  • To encourage members to take an interest and to participate in public affairs

Los Alamos County has two organized clubs: Cañon and Piñon Nuts, both based in White Rock. Contact the Cooperative Extension Office for membership information. Upcoming monthly educational programs include:

  • August 2007 - County Fair (assisting with exhibits and Fair programming)
  • September 2007 - Applique and Embellished Sweatshirts
  • October 2007 - Aging - What to Expect and How to Cope
  • November 2007 - Cake Decorating
  • December2007 - Club Christmas Activities and Programs
  • January 2008 - See the Future - a Program on Eyesight
  • Programs for 2008 - to be determined in January

Food & Nutrition Education

The situation in Los Alamos County reflects the national and state situation outlined above. Although we are in an area where adequate health care is available, and a majority or residents have adequate health insurance there is a high demand for nutrition related health information. Individuals need information about the relationship between diet and health, meal planning and food preparation to enable them to put that information into practice. Although the incidence of Type II diabetes is not as prevalent in the county due to a lower population of Hispanic and Native Americans, there is still a need for information and awareness about the disease.

Consumer Education

Although Los Alamos County has the highest per capita income in the state, and only approximately 4% of the population is defined as low-income, there is still a need for financial information and education. The county has the highest housing costs in the state, and also the highest cost of living in the state, with the cost of living typically as uch as 10% above the national average. Although the challenges are not the same as with limited resource audiences, there is still a need for programs which address budgeting, financial management, savings, investment and retirement preparation. The success of the initial Women's Financial Information Program is indicative of the interest in and need for financial information. Discussion during that program reflected that "having financial resources" did not necessarily insure adequate knowledge with regard to finances, adequate communication about finances within families or adequate preparation for a financial future.