Growing your own food has many health benefits:• It helps you eat more fresh fruits and vegetables.• You decide what kinds of fertilizers and pesticides come in contact with your food.• It lets you control when to harvest your food. Vegetables that ripen in the garden have more nutrients than some store-bought vegetables that must be picked early.

Growing your own food isn’t rocket science. “Growing food is very simple,” says Kathleen Frith, managing director of the Center for Health and the Global Environment (CHGE) at Harvard Medical School. “It takes a little time, but things like tomatoes, lettuce, peppers — basic kitchen crops — are very forgiving. Really, anyone can learn to grow food pretty easily.”

If you’re interested in growing food in your backyard, Frith offers these tips:• Start small and plant things you’d really like to eat.• Pick a spot with at least 6 hours of good daytime light and access to water.• Use contaminant-free soil.• Consider using a raised garden bed, which allows you to control the soil and

nutrient blend.• Talk to farmers or other backyard gardeners in your area to get a sense of what grows well in your region and when.

“You will be amazed by how much fun gardening can be, and the pride you take in sharing healthy food nurtured by your own efforts,” says Acacia Matheson, the CHGE’s assistant director of communications. “We hope that people will develop more interest in learning about their food choices, and how to prepare fresh, healthy food at home.”Be patient as you cultivate your relationship with your garden and the Earth. Before long, you’ll reap the benefits. You may even see a little tinge of green on those thumbs.

Global Employee Health & Fitness Month (Article courtesy of: www.foh.hhs.gov)

The month of May has been designated National Physical Fitness and Sports Month to raise awareness of the importance of active living. Many organizations, communities, and schools have joined with the President’s Council on Physical Fitness and Sports (PCPFS) to challenge Americans to get active and moving throughout the month of May, and for the rest of their lives.

Get MovingDaily physical activity has significant health benefits, including substantially reducing the risk of cardiovascular disease, type 2 diabetes, certain cancers, obesity, osteoporosis, anxiety, and depression. Physical activity even lowers cholesterol and blood pressure. Melissa Johnson, the Executive Director of PCPFS, states, “Americans of all ages need to incorporate more movement into their daily lives. Adults need at least 30 minutes of activity 5 days each week. This can be done by choosing to bike or walk instead of driving; taking stairs instead of elevators; or pushing a lawnmower instead of riding one. Children need at least 60 minutes of daily active play. They need to run, climb, jump, and just get up and move around, away from their desks, the television, and computer games.”

Adding ActivityHealth benefits can be gained through simple everyday tasks, such as raking leaves, cleaning the house, or walking the dog. “It’s important to understand that you don’t need to sweat in a gym or run a marathon to reap the health benefits of daily physical activity. Even 30 minutes a day, broken up into shorter increments of 10 or 15 minutes, can greatly improve your health,” Johnson adds.

Making Room for SportsSports can give a big boost to the amount of physical activity in your life. You can choose individual activities like: biking, running, swimming, or hiking. Or, you may want to celebrate your social—and perhaps more competitive—side by joining a team or a club. Research your local community to find adult teams to join such as: soccer, baseball, basketball, hockey, football, tennis, or even Ultimate Frisbee. So, whatever activity or sports that you choose, remember to check with your physician first, and take care to slowly warm up your muscles and joints before you start any strenuous activity. Also, give yourself time to cool down and gently stretch when you’re finished. And, most of all, pick something you truly enjoy and do it regularly. Rise to the challenge!

May is National Bike Month(Sponsored by the League of American Bicyclists and celebrated in communities from coast to coast )

Established in 1956, National Bike Month is a chance to showcase the many benefits of bicycling and encourage more folks to giving biking a try.

Whether you bike to work or school; ride to save money or time; pump those pedals to preserve your health or the environment; or simply to explore your community, National Bike Month is an opportunity to celebrate the unique power of the bicycle and the many reasons we ride. As a national sponsor, the League provides resources to help you plan an event in your area, and each year the number and diversity of Bike Month celebrations continues to grow, accelerating the momentum around bicycling nationwide.

Bicycling Beginners’ Guide (Excerpt from article, courtesy of: www.bicycling.com )

1. Start easy. Don’t try to do too much right away. Begin with a low mileage goal—say,

between 5 and 8 miles per ride—and add on a little each week. 2. Ride several days a week. This will not only build fitness, but also help you acclimate to the bike.3. Choose your routes wisely. At least in the first couple of weeks, avoid big hills and overly ambitious

adventures.4. Recovery is as important as riding. Rest is key to becoming a strong cyclist because the body needs time to

rebuild after rides.5. There will be good days and bad days. If you’re struggling, cut the ride short.6. Build community. Find a riding buddy who’s also new to cycling.

Backyard Gardening: Grow Your Own Food, Improve Your Health(Excerpt from article, courtesy of: www.health.harvard.edu, Heidi Goodman)

“Backyard gardening can inspire you to take an interest in the origins of your food and make better choices about what you put on your plate,” says Dr. Helen Delichatsios, an internist at Harvard-affiliated Massachusetts General Hospital. “When you grow your own food, you savor it more because of the effort it took to get to the table.”

MAY 2014

FOR MOUNTWEST EMPLOYEESLunch & Learn EventMay 22nd, two half-hour sessions: 12 pm or 12:30 pm in Room G05.

May is National Physical Fitness and Sports Month. A speaker/trainer from Marshall University will be talking with us about finding time for fitness in our busy schedules. This event is open to students and employees at Mountwest. Please bring your lunch and join us for either session. RSVP by May 19th to Bethany Perry, stiltner1@mctc.edu or Ext. 3501

June Lunch & Learn topic: Safety Announcement and information on how to RSVP to this event will be in next month’s newsletter.

May is Global Employee Health & Fitness Month. In the month of May and beyond, we would like for all Mountwest employees to increase their physical activity and reap the many health benefits! For PEIA PPB and Health Plan members, please visit www.peiapathways.com to learn more about the new wellness options available to you – at no cost! Additional resources and information can be found on www.peiapathways.com for PEIA members.

LOCAL EVENTSMountain Biking at Barboursville Community Park, Wednesdays & weekends, group rides. Call 304-743-9510 for more information.

Fresh, local produce at the Wild Ramp in Huntington, WV. Visit www.wildramp.org for information and hours of operation.

OVEN SWEET POTATO FRIES(Courtesy of: www.eatingwell.com)Ingredients:• 1 large sweet potato, peeled and cut

into wedges• 2 teaspoons cooking oil of your choice

(canola, coconut, grape seed, etc.) • 1/4 teaspoon salt• Pinch of cayenne pepper

PreparationPreheat oven to 450°F. Toss sweet potato wedges with oil, salt and pepper. Spread the wedges out on a rimmed baking sheet. Bake until browned and tender, turning once, about 20 minutes total.

HEALTHY RECIPE

The Pathways to Wellness Newsletter will be published monthly as a component of Mountwest’s Campus Wellness Initiative with the goal of “working to ensure the health and wellness of Mountwest.”

For additional information, please email hrempdev@mctc.edu.

A State Community and Technical College of West Virginia | An Equal Opportunity/Affirmative Action Employer

ITC Kabel

Organic Container Gardening (for urban or small spaces)(Excerpt from article, courtesy of: (www.organicgardening.com)

Almost any vegetable, flower, herb, shrub, or small tree can grow successfully in a container. Dwarf and compact cultivars are best, especially for smaller pots. Select plants to suit the climate and the amount of sun or shade the container will receive. Use your imagination, and combine upright and trailing plants, edibles, and flowers for pleasing and colorful effects. Container gardens can be enjoyed for one season and discarded, or designed to last for years. When designing permanent containers, remember that the plants will be less hardy than usual because their roots are more exposed to fluctuating air temperature. Non-hardy plants will need to have winter protection or be moved to a sheltered space. So consider how heavy the container will be and decide how you will move it before choosing a non-hardy plant.

Vegetables and herbs. You can grow vegetables in individual containers—from large pots to 5-gallon buckets or half barrels, the largest of which will accommodate a single tomato plant or several smaller vegetables such as broccoli or cabbage. Dwarf or bush forms of larger vegetables such as tomatoes, pumpkins, and winter squash are most suited to container culture. Theme gardens also are fun to try. Plant a salad garden with colorful lettuces, dwarf tomatoes, chives, and parsley. Or perhaps try a pizza garden, with different types of basil, plus tomatoes and peppers. Or plant a container with edible flowers such as marigolds, pansies (Viola × wittrockiana), and nasturtiums (Tropaeolum majus).

Caring for Container PlantsWater container plants thoroughly. How often depends on many factors such as weather, plant size, and pot size. Don’t let soil in containers dry out completely, as it is hard to rewet. To keep large containers attractive, spread a layer of mulch as you would in the garden. This will also help retain moisture. Be sure to keep mulch an inch or so away from plant stems.Container plants need regular feeding. Fertilize them by watering with diluted fish emulsion, seaweed extract, or compost tea. Or foliar feed by spraying the leaves with doubly diluted preparations of these solutions. Start by feeding once every 2 weeks; adjust the frequency depending on plant response.

Since containers are focal points in the garden, you will probably want to give them special attention to keep them looking their best. Remove tattered leaves and deadhead spent flowers. Prune back plants that get leggy or stop blooming. To keep mixed pots attractive, dig out or cut back any plants that don’t grow well or that clash. You can add something else or let other plants in the container fill the space. Keep an eye out for pests like aphids and mites.

PATHWAYS TO WELLNESSNEWSLETTER

Don’t Have a Garden?If you don’t have space for a garden at home, a community garden is another option. You can find one in your community through the American Community Gardening Association.