EFNEP Hudson County, Rutgers Cooperative Extension

07/16/2026

🚶‍♀️💪 Easy Ways to Get Moving Every Day! 🚴‍♂️🧘

You don't need a gym membership or fancy equipment to be physically active. Small amounts of movement throughout the day can improve your heart health, boost your mood, increase energy, and reduce stress.

Try these simple activities:
✅ Take a 10–15 minute walk around your neighborhood.
✅ Stretch for 5–10 minutes in the morning or before bed.
✅ Dance to your favorite songs while doing household chores.
✅ Walk up and down the stairs a few times.
✅ Do chair exercises if you have limited mobility.
✅ Try bodyweight exercises like wall push-ups, squats, or seated leg lifts.
✅ Park a little farther away and enjoy a short walk to your destination.

🎯 Goal: Aim for at least 150 minutes of moderate physical activity each week. That's just 30 minutes a day, 5 days a week—and you can break it into three 10-minute sessions!

Remember, every step counts. Start where you are, move at your own pace, and celebrate your progress. Your body will thank you!

💬 What is your favorite way to stay active? Share it in the comments!

07/15/2026

💧🥒 Hydrate Your Body with Water-Rich Fruits & Vegetables! 🍉🍓

Did you know that about 20% of your daily water intake can come from the foods you eat? Choosing fruits and vegetables with a high water content is a delicious way to stay hydrated—especially during the hot summer months!

Here are some hydration superstars:
🍉 Watermelon – 92% water
🥒 Cucumber – 96% water
🥬 Lettuce – 96% water
🍓 Strawberries – 91% water
🍊 Oranges – 87% water
🍑 Peaches – 89% water
🍍 Pineapple – 86% water
🍅 Tomatoes – 95% water
🫑 Bell Peppers – 92% water
🥒 Zucchini – 94% water

💡 Hydration Tip: Add these foods to salads, smoothies, snacks, or meals to help your body stay hydrated while also getting important vitamins, minerals, and fiber.

Remember, eating water-rich foods is a great complement to drinking plenty of water throughout the day!

07/04/2026

07/03/2026

🌞💧 Beat the Heat — Stay Hydrated! 💧🌞

With the temperatures soaring this week, staying hydrated is one of the best ways to protect your health! Don't wait until you feel thirsty—drink water throughout the day to help your body stay cool and energized.

💦 Hydration Tips:

Carry a reusable water bottle with you.
Sip water regularly, even if you don't feel thirsty.
Eat water-rich foods like watermelon, cucumbers, strawberries, and oranges.
Limit sugary drinks and alcohol, which can contribute to dehydration.
If you're spending time outdoors, take breaks in the shade or air conditioning and drink extra water.

👶👵 Remember to check on children, older adults, and neighbors who may be more vulnerable during extreme heat.

Stay cool, stay safe, and make hydration a priority! 💙☀️

07/02/2026

☀️ Healthy Summer Snacking Made Easy! 🍉🥒🍓

Summer is the perfect time to enjoy fresh, nutritious snacks that help keep you energized and hydrated!

Healthy snacks can:
🥕 Keep your energy up between meals
💧 Support hydration with water-rich fruits and vegetables
💚 Provide important vitamins, minerals, and fiber
😋 Help satisfy hunger while fueling your body

Try choosing snacks that include:
🍎 A fruit or vegetable
🥜 A source of protein (nuts, yogurt, cheese, hummus, or nut butter)
🌾 A whole grain when possible

06/12/2026

EFNEP is excited to welcome Michal Porat as one of our summer interns!

Throughout the summer, Michal will be sharing nutrition tips, healthy eating information, and fun nutrition facts to help you and your family make healthy choices.

Be sure to keep an eye out for her upcoming nutrition posts and educational content. We are excited to have her on the EFNEP team and look forward to all that he will contribute this summer!

Hi! I’m Michal, a mom of three, Pilâtes instructor, and graduate student in Penn State University’s Nutritional Sciences program. I am passionate about helping families build realistic and sustainable health habits through nutrition, movement, and wellness education.

I am currently completing my community nutrition internship with Rutgers EFNEP and look forward to sharing practical tips, health recipes, and wellness strategies with the community.

06/10/2026

☀️💧 Hydration Tip from Angela Kana! 💧☀️

As we head into the summer months, I wanted to share a friendly reminder about the importance of staying hydrated. When temperatures rise, our bodies lose more fluids through sweat, making it essential to drink water throughout the day.

06/08/2026

☀️💧 Hello Summer, Hello Hydration! 💧☀️

As the temperatures rise and we spend more time outdoors, staying hydrated becomes more important than ever! Our bodies lose water through sweat, especially during hot weather and physical activity, so it's important to replenish those fluids throughout the day.

Hydration Tips for a Healthy Summer:
💦 Carry a reusable water bottle wherever you go.
🍉 Enjoy water-rich fruits and vegetables like watermelon, strawberries, cucumbers, and oranges.
🌞 Drink water before, during, and after outdoor activities.
🥤 Limit sugary drinks and choose water whenever possible.
👶 Remember that children and older adults may need reminders to drink water regularly.

06/05/2026

Angela will be interning with us this summer. Be sure to keep an eye out for the fun nutrition facts, tips, and educational content she'll be sharing throughout the season!

We're excited to have her on the team and look forward to all the great work she'll be doing with our community. 😊

Hi, my name is Angela Kana. I am currently a student at Montclair State University pursuing my Master's in Nutrition and Food Science and eventually becoming a Registered Dietitian once I
graduate. My passion is community nutrition because I love helping on a larger scale rather than through one-on-one counseling sessions. I hope to make a difference by improving nutrition
education and access within communities as a whole. I also love working with children and currently work as a Registered Behavioral Technician. One day, I hope to combine my passion for nutrition with my love for helping kids to create a positive
difference in their health and well-being.