Adopting the DASH (Dietary Approaches to Studying Hypertension) eating plan is easy for beginners. Here are some tips on getting started the healthy way:

First, there must be a gradual change in eating habits.

• If you are currently eating one or maybe two vegetables a day, try adding another serving at lunch, dinner or maybe as a snack.
• If eating fruits is not one of your habits, add a serving to your meals or snacks.
• Make it a habit to use half the butter, margarine or salad dressing during your meals.
• When using condiments, use low-fat or fat-free, even when using salad dressings.
• Try increasing your dairy intake to 3 servings a day by maybe adding a low-fat or fat-free yogurt as a snack or with lunch.

Second, meat should be one part of the meal instead of the focus.

• Make it a habit of buying and cooking less meat. Out of sight, out of mind.
• Put a limit on your meat by eating 5-6 ounces a day.
• If you are eating more than 6 ounces of meat a day, try to gradually cut back at least one-half to one-third of your portion during your meals.
• Try eating vegetarian-style meals a couple of days during the week.
• If eating a meatless meal, increase vegetables, rice, pasta or dry beans to substitute for the meat. Casseroles, pastas and stir-fry dishes contain less meat and are good substitutes for decreasing meat intake at meals.

Third, when eating desserts and snacks, eat more fruits or low-fat foods.

• Eat fruits canned in their own juices. Eating fresh fruits is better and requires little or no preparation time. Dried fruits are even better and much easier to carry when traveling.
• Good snacks and desserts to keep handy include: unsalted pretzels, mixed nuts with/without raisins, graham crackers, low-fat and fat-free yogurt/frozen yogurt, plain popcorn with no salt or butter and raw vegetables.

Reference: Smart Choices Lesson 5: Adult Fact Sheet 6, www.lsuagcenter.com

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The hot days of summer are almost here and now is the time to plan for your 'summer cooler.' We spend a lot of time outdoors during the summer - so when the days get hot and humid, it is very important to hydrate to stay healthy. The best option for quenching our thirst is to drink water.

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With swimsuit season rapidly approaching, who wouldn’t want to look their best while gallivanting on the beach with family and friends! Luckily, the Choose MyPlate SuperTracker website can aid you in becoming the healthiest and most in shape you that you can be. There are six different online tools including Food-A-Pedia, the Food Tracker, the Physical Activity Tracker, My Weight Manager, My Top 5 Goals, and My Reports. Let’s take a closer look at each:

Food-A-Pedia

This tool allows you to compare nutritional information for two foods side by side from a database of over 8,000 food choices.  Food-A-Pedia can be great for comparing two snacks side by side. For example, I’d like to compare an apple and a bag of potato chips for my afternoon snack. Right off the bat, I can see a complete nutritional breakdown for each product and am able to make an informed decision. The apple has 72 calories, 0 g fat, 3 g fiber, and 1 mg sodium; whereas, the potato chips are 152 calories, contain 10g of fat (1 g saturated fat), only 1 g fiber, and 147 mg sodium. It appears to me that the apple will be my most nutritious option.

Food Tracker

Ever wondered how that triple fudge sundae factored into your daily food allowance? Well, this is the perfect tool to use. The Food Tracker allows you to enter in your entire food plan for the day and it will give you a relatively accurate idea of how well you did in accordance with your target goals. Once you have entered in your personalized information, such as your height, weight, and age, the system will calculate your recommended calorie needs per day and can assist you in planning your daily food plan around that. It will let you know what food groups need to be increased and decreased in the diet and how many calories are allocated for each food item. The Food Tracker is a great starting place for becoming the healthiest you possible!

Physical Activity Tracker

From sewing to weight lifting to water aerobics, physical activity can come in many different forms. I particularly like this tool because it stresses the fact that physical activity is defined as bodily movement that expends energy which includes a lot more than most people would think. This allows you to successfully track your calories and minutes of physical activity in the form that you most desire. So let’s get creative and get moving in some way, shape, or form!

My Weight Manager

As you start to feel healthier and look more fit using these great resources, what better way to track your success than the Weight Manager! After you’ve entered your personalized information, you have the option to set a weight goal for yourself and your progress will be tracked with the Weight Manager chart. You can also access your caloric and physical activity history just to see how much of a change you’ve really accomplished. Quick and easy motivation!

My Top 5 Goals

In order to achieve goals, you have to set them first. My Top 5 Goals allows you to set goals in the categories of Weight Management, Physical Activity, Calories, Food Groups, and Nutrients. The best part about this portion is that you can have a health coach give you updates on your progress towards your goals and/or send you motivational messages to keep you on track.

My Reports

In the My Reports section, you are able to view your trends over time in 6 different categories: Food Groups and Calories, Nutrients, Food Details, Meal Summary, Physical Activity, and History Charts. Viewing your trends could give you a good idea of where you stand, how close you are to accomplishing your goals, and what needs to be tweaked for success. It is not if you will achieve your goals and the healthiest you - but when. Let’s start SuperTracking today!

All of these excellent SuperTracker tools can be found here.

Wishing you the best of success and health for the 2013 summer season!

Resource:
www.supertracker.usda.gov/

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Do you ever misplace your keys or forget the name of an acquaintance or an important phone number? Memory loss is not an inevitable part of aging. Memory lapses can be frustrating but most of the time they are not cause for concern. There are some tips that we all can adopt to help keep our mind and body healthy and strong.

Keep Learning and Stay Mentally Active

Work crossword puzzles, read a section of the newspaper you usually skip, take alternate routes when driving, volunteer, play games with grandchildren and friends, consider writing down memories of your childhood and early adult life to share with family, garden, or learn a new language. Try something new and commit to lifelong learning.

Exercise

Keep your memory sharp with 30 minutes of brisk walking a day. Exercise increases the blood flow to your entire body. Walking, dancing, bicycling, gardening, tai chi, yoga and other similar activities get your body moving and your heart pumping blood to the brain.

Socialize

Social interactions with others tend to limit depression and stress and lead to brain health. Volunteer in community groups and causes, stay active in the workplace, participate in cultural activities, and spend time with fun, playful friends and laugh.

Get organized

Use a daily calendar - make notes relating to appointments, tasks to be completed, birthdays, and anniversaries; have a designated place for items that are often misplaced such as keys, your purse, etc.; focus by limiting distractions, retracing your steps and making connections.

Eat a Healthy Diet

• Fruits including oranges, red grapes, cherries, raspberries, strawberries, black berries and blueberries.
• Vegetables including kale, spinach, Brussels sprouts, broccoli, beets, red bell peppers, onions, corn and eggplant.
• Whole grains - whole wheat bread and pasta, brown rice, and oatmeal.
• Low fat proteins such as salmon, trout, halibut fish, lean meat, skinless poultry, almonds, pecans and walnuts.
• Water - ample hydration is a must for brain health.

Manage Chronic Conditions

Visit your doctor regularly, take prescribed medications as directed, and note and report any side effects to your doctor immediately. Some medications affect memory. Your doctor may be able to prescribe another medicine without the side effects.

References:
Harvard Health Publication: Seven Ways to Keep Your Memory Sharp at any Age
Mayo Clinic.Com: 7 Tips to Improve Your Memory
Alzheimer’s.org: Brain Health

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Easter Egg Pocking

Each year my family hosts an annual Easter egg pocking contest. There are no prizes for the strongest egg, but the fun of being together and the competitiveness of the contest far outweigh any tangible award. For those of you who do not know what I’m talking about, egg pocking is simply just a contest to see who has the strongest egg; “pocking” is the noise which results from tapping the eggs together. Each person selects a prized egg and holds it in their hand. Next, one person strategically tries to crack or “pock” the other person’s egg without breaking their own egg. (Tip: pock from the top or the bottom of the egg.) The person whose egg does not crack goes on to the next round and so on until all the eggs have been pocked. But, before you begin your own annual Easter egg pocking contest, there are a few rules you should follow to make sure your eggs will be safe to eat. No one wants to suffer from foodborne illness, especially during the holidays. The most effective way to prevent salmonella (the bacteria which causes illness) from spreading is to properly purchase, store, handle and cook the eggs. Here are a few tips:

Purchasing of eggs

• Purchase clean, un-cracked eggs from a refrigerated case.

What’s the best way to store eggs?

• Store in the very back of the refrigerator, which is the coldest spot.

How can I safely color hard-cooked eggs for Easter?

• First wash hands and working area thoroughly. Repeat after every step including cooking, cooling and dyeing of eggs.
• Refrigerate hard-cooked eggs within 2 hours (if you don’t color them right after cooking and cooling).
• Color only un-cracked eggs. If any eggs crack during dyeing or while on display, discard them.
• Do not re-use egg cartons. Display boiled, colored eggs on an egg carousel/rack.
• If you hide eggs, consider hiding places carefully. Avoid areas where the eggs might come into contact with dirt, pets, wild animals, birds, reptiles, insects or lawn chemicals. To be safe, just hide and hunt for the plastic eggs.

And remember – when in doubt, throw it out!

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Have you ever entered the grocery store famished and felt the urge to purchase everything in sight? Certainly, failure to eat prior to your shopping trip could trigger the hunger and buying spurt. Planning ahead before shopping is vital when trying to control impulse buying, which can become very risky. Ultimately, you could resort to purchasing food that you had no intention of buying.

Smart shopping tips can help to alleviate impulse buying. They can also help you to “take control” of your food dollars. Here are a few family cost saving food rules to consider when shopping:

• Always consider nutrition first and use MyPlate as a guide to help you plan a variety of balanced meals.
• Plan your shopping experience (planned shopping experiences are beneficial).
• Always check the pantry or refrigerator for foods on hand or that need to be consumed.
• Look for specials at your favorite grocery store.
• Check for coupons.
• Compare foods and check prices.
• Use labels and unit pricing when comparing similar items to get the best price per serving.
• Make a grocery list (avoid temptation).
• Spend wisely (don’t pay for foods that lack nourishment or include pretty packaging).
• Lastly, always remember when you're out shopping, be certain to bring your own food when on the road. Don’t get caught on the road fatigued or hungry - that’s when impulse buying can show up at the cash register!

References:
www.choosemyplate.gov
Smart Choices Adults - Thrifty Food Rules

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Is there a difference between cleaning and sanitizing? Definitely! Cleaning is removing dirt while sanitizing is reducing the microorganisms to a safe level. Cleaning and sanitizing is the first line defense against the spread of food borne illnesses.

Before preparing or handling food, wash hands properly. Wet hands, add soap, and rub hands together washing in between fingers and nails. Rinse and dry with paper towels.

If possible, wash utensils in the dishwasher. If utensils must be hand washed, use hot soapy water and rinse well.

Wash towels, dishcloths, and sponges daily in the hot cycle of the washing machine. Damp towels and sponges are breeding grounds for bacteria. Disinfect sponges in a bleach and water solution and replace sponges frequently.

Clean spills on appliances right away including liquids from open meat packages. Clean splatters inside the microwave oven. Wash surfaces thoroughly with hot, soapy water or a bleach-chlorine solution and rinse well. Clean and sanitize the refrigerator and freezer shelves, sides, doors, knobs, handles and food compartments. Use a bleach and water solution to remove the mold from the rubber casing of the refrigerator and freezer. Wipe the outside of the appliances with a soft cloth and mild dishwashing detergent.

Prevent cross contamination by selecting cutting boards that are easy to clean. Consider the acrylic, plastic or marble cutting boards. Refrain from using soft, porous wooden boards. Use separate cutting boards for fresh fruits and vegetables, and raw meat, poultry and fish. Wash with hot soapy water after each use.

Unless utensils are cleaned well in between uses, avoid using the same knife to slice meat and chop vegetables. Resist tasting with the spoon used for stirring.

If there is an open cut or wound wear latex gloves when handling food. Open food bags with clean scissors or clean knives.

Keep Food Safe

Clean by washing hands and surfaces often.
Separate to prevent cross contamination.
Cook to the proper temperatures for each food.
Chill promptly to the desired temperature of 40 degrees or below.

Proper Food Storage Hints 

• Use the correct container, store in the correct place and at the correct temperature and for the correct length of time.
• Keep pantries and cabinets clean, dry, dark, and cool. Check “use by” dates and discard outdated items. Organize cabinets
  with older cans in the front.
• Never use food from cans that are bent or leaking or that would spurt liquids while being opened.
• Store unopened packages of dry food in dry airtight containers.
• Keep the refrigerator cold – between 34 degrees F and 40 degrees F.
• Store all foods in tightly covered containers.
• Date all leftovers.
• Don’t keep leftovers at room temperature for any longer than 2 hours.
• Cool leftovers in the refrigerator in shallow dishes.
• Clean the refrigerator weekly and discard any older food.

Cleanliness is the key to health!

Resource:
www.foodsafety.gov

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Did you know that March is Health Awareness Month?

During the month of March there are many events to create awareness for health issues. The focus is to improve and save lives. Such events include: Sleep Awareness Week, National Salt Awareness Week, National Poison Prevention Week, No Smoking Day, World TB Day, and Diabetes Alert Day. These events oftentimes encourage preventative action against conditions becoming more serious.

American Diabetes Alert Day

This is the 4^th Tuesday in March known as the one day “Wake-Up-Call." American Diabetes Alert Day is the day dedicated to the prevention and cure of diabetes. Did you know that diabetes is a serious disease that affects nearly 26 million children and adults in the United States alone? Most importantly, twenty-five percent are not aware that they actually have the disease. Many people are diagnosed with the disease seven to ten years after the onset of the disease or after major complications due to their illness. However, there is good news!

Small Steps You Can Take to Prevent Diabetes

1. Control your weight - Reach and maintain a reasonable weight.

2. Get Moving - Turn off the TV and get into the exercise groove for a minimum of 60 minutes a day for children and a minimum of 30 minutes a day for adults.

3. Tune-up you diet - Make wise food choices. Reduce fats and calories.

4. Quit smoking - If you cannot quit at once, gradually reduce the number of cigarettes per day until you are able to quit.

5. Limit alcohol.

These few small steps can lead to big rewards.

Get ready, set, and March!

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Forget the store bought beets in a can and try eating them fresh from the garden. Processed beets can’t compare to the amazingly sweet taste of fresh beets - especially when you roast them. Roasting vegetables in the oven brings out their natural sweetness and gives them a unique flavor. If you prefer a more savory taste, just add your favorite herbs and spices. If you are looking for a crispy snack, try this quick and easy baked beet chip recipe:

You will need:

• Fresh beets
• A misto can filled with olive oil
• Pinch of salt
• Rosemary and/or garlic (optional)
• A baking sheet
• Aluminum foil
• Mandoline or sharp vegetable knife for slicing

Instructions:

Pre-heat a conventional oven or toaster oven to 350˚.Line a baking sheet with aluminum foil and lightly coat with olive oil. If you do not have a Misto, a pressurized can that you add olive oil to, then either brush the oil on with a pastry brush or pour oil onto a paper towel and rub over the foil. Next, wash and peel your beets, then thinly slice. Toss the beets in olive oil and sprinkle with just a little salt. Place the beets flat onto the baking sheet making certain not to let them overlap. Roast in the oven for about 30 minutes. The thicker you cut the vegetable the longer it may need to bake. Enjoy!

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February is American Heart Month and also the month of Valentine’s Day. The best Valentine’s Day gift we can receive is a healthy heart for ourselves and our love ones. According to the American Heart Association, cardiovascular disease is the leading cause of death for persons living in the United States.

Our focus should be on our heart and making it strong and healthy. In order to do this, we need to exercise, eat healthy and manage our daily stress. Managing stress is a big one, because if we eat healthy, which is good, but experience stress all the time, which is bad, this can lead to hypertension which puts a strain on our hearts and can lead to heart attacks and strokes.

Here are some tips that we can follow to build healthy hearts:

Regular exercise: Engage in any type of regular exercise at least three to four times a week. It releases and relaxes your body and controls your stress level.

Fruits and vegetables: Increase your intake of fruits and vegetables and limit things such as red meat. Visit your farmer’s market or fruit stands for fresh produce.

Meditate: Sit still for 30 minutes and give your brain a rest from all types of distraction such as TV, smartphones, computers, iPods, etc. Sometimes our brains need to focus on our bodies and what’s going on in our bodies without outside distractions. Try it - it works.

Annual physical: Visit your doctor at least once a year and have your heart and body checked out. It’s better to visit the doctor annually than to wait until something happens and it’s too late. You and your body are worth it.

Eliminate bad habits: There are some bad habits that create heart problems such as smoking, consuming red meat and stress. Remember, you are priceless and you deserve to treat yourself like you are priceless. Other things that take a toll on the heart include anger, jealousy or hatred. Sometimes we have these emotions and don’t realize it.

Forgive: Be the bigger person and forgive. It gives you peace and enjoyment in life. Your heart will thank you.

Express yourself: Release your emotional stress by expressing yourself in a respectable manner. Holding things in is not good.

Avoid taking things personally: We have no control over what others say or believe about us. We only have control over ourselves.

As stated earlier, let’s take a moment every day to appreciate, love and focus on us. We deserve it; our hearts deserve it.

Resources:
American Heart Association
CharlestownPatch, Permission granted by Karen Fabian to repost information from her article Heart-Healthy Tips for February.

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It’s mid-February and by now you should have your diet/exercise regimen down to a workable plan or maybe you’ve decided “it’s just not working” for you. If you’ve decided it’s just not working for you, then a Fresh Start is just what you need. Let’s get started with the following:

An optimistic attitude - Now what does that mean? Expect challenges and even realize there may be days when you just overindulge, but know it's ok to get back on track and keep moving forward with anticipation of growth rather than a setback.

Use the SuperTracker - The SuperTracker is an online tool designed to help you develop a nutrition and activity plan that can be tailored to your specific needs. Oh, did I mention it’s free and easy to use?

Setting realistic goals - Maybe your New Year’s goal was to lose a certain amount of weight or start exercising. Whatever your New Year’s goal may have been, stop, breathe and relax. You can start fresh with (3) new personal goals. Remember to take small steps.

A friend/buddy - Getting a friend/buddy involved with your goals could help to increase your success and accountability. Make certain to introduce your friend to the SuperTracker, and team up together.

MyPlate - MyPlate is another great tool that can be used in conjunction with the SuperTracker. MyPlate can help you to plan menus centered on the five food groups. It can also provide you with tips for increasing your daily intake of each food group and you can learn the benefits of each food group. The MyPlate design can even prompt you to think of ways to create a variety of great plates. Take the challenge and visit the website at www.choosemyplate.gov and learn all about it.

If you take these steps to make a fresh start you’ll certainly gain great rewards - a healthier you!

References:
www.choosemyplate.gov

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With cardiovascular disease being the #1 cause of death and stroke the #4 cause of death in the United States, it is important that you know the warning signs so you can respond quickly.

Heart attacks and strokes are life and death emergencies- every second counts.

Since most heart attacks start slowly, with mild pain, or discomfort, you should become familiar with the heart attack warning signs:

• Chest discomfort in the center of the chest that lasts more than a few minutes, or that goes away and comes back. It can feel like uncomfortable pressure, squeezing, fullness, or pain.
• Pain or discomfort in one or both arms, the back, neck, jaw, or stomach.
• Shortness of breath with or without chest discomfort.
• Other signs include: breaking out in a cold sweat, nausea, or lightheadedness.

The most common heart attack symptom is chest pain or discomfort. Women are more likely than men to experience some of the other common symptoms, particularly shortness of breath, nausea/vomiting, and back or jaw pain.

The American Stroke Association has launched a new campaign to help people remember the sudden signs and symptoms of a stroke. It’s F.A.S.T.

F.A.S.T. is:

Face Drooping - Does one side of the face droop or is it numb?
Arm Weakness - Is one arm weak or numb?
Speech Difficulty - Is speech slurred?
Time to call 911 - If the person shows any of these symptoms, even if the symptoms go away, call 9-1-1 and get them to the hospital immediately.

Other symptoms you should also familiarize yourself with:

• Sudden numbness or weakness of the face, arm, leg, especially on one side of the body
• Sudden confusion, trouble speaking or understanding
• Sudden trouble seeing in one or both eyes
• Sudden trouble walking, dizziness, loss of balance or coordination
• Sudden severe headache with no known causes

If you see or have any of the listed symptoms, immediately call 9-1-1. Be aware that not all these signs occur in every heart attack or stroke. Don’t delay - get help right away! Seconds and minutes matter! Fast action can save lives - maybe your own.

Follow the ABC’s of Preventing Heart Disease, Stroke, and Heart Attack

• A - Avoid Tobacco - Smoking will triple your risk of dying from heart disease.
• B - Be More Active - Obesity is the #1 factor for increasing your chances of chronic disease. It is important to maintain a healthy weight. Thirty minutes of physical activity on five or more days of the week can help prevent chronic diseases, reduce coronary heart disease, and lower your blood pressure.
• C - Choose Good Nutrition - Eating right is crucial to preventing heart disease as well as many other chronic diseases. The American Heart Association recommends a low-fat, low-cholesterol, and low-sodium diet for a “heart healthy” lifestyle. Avoid high-fat foods, such as fried foods, fatty meats and cheeses, and breakfast pastries. A low-sodium diet is associated with low blood pressure, so avoid processed foods, deli meats and cheeses, and foods prepared with salt to reduce your risk. Limiting alcohol and avoiding caffeine are also part of the “heart healthy” diet.

Try These Vegetables to Keep Your Heart Healthy and Reduce the Risk of Heart Disease:

• Parsnips - Good source of Vitamin C, fiber, and folate
• Spinach, Turnip Greens, Mustard Greens, and Collard Greens - Good sources of Vitamin C and phytochemicals. Spinach is also a great source of folate.
• Tomatoes - Excellent source of Vitamin C, potassium, phytochemicals, and more.

It’s important to remember that all vegetables are good for you and that you should consume a variety of them each day.

Sources:
American Heart Association and LSU AgCenter & SU Ag Center Nutrition News

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Not feeling so nuts about nuts? Maybe you just haven’t yet found the right nut for you! There are a variety of different types of nuts to choose from including:

-Almonds
-Cashews
-Hazelnuts
-Pine nuts
-Brazil nuts
-Chestnuts
-Macadamia nuts
-Pecans
-Pistachios
-Walnuts

While peanuts are generally considered nuts, they are actually legumes meaning that they are in the same family as beans and peas. Each of these nuts is created differently and has a different nutrient breakdown, taste, texture, and even calorie count. Copious amounts of research has been conducted on nuts and here are some of the findings:

-Contain high quantities of monounsaturated and polyunsaturated fats for heart health
-May help to lower cholesterol
-May help to lower cardiovascular disease risk
-Rich in vitamin E for healthy skin cells
-May lower the risk of developing cancer
-May lower the risk of developing hypertension
-Rich in B vitamins for optimal health and well-being
-Rich in minerals such as magnesium, calcium, and iron, which can help improve body functioning

In addition to these incredible health benefits, nuts are known as nature’s original fast food:

-Have a very long shelf life
-Can provide a healthy protein substitute for fatty meats
-One handful makes a very satiating snack
-Can be taken anywhere
-Require zero preparation time

So how can nuts be incorporated into your daily eating? Here are some ideas:

-Plain, salted, sugared, etc.
-Sprinkled on top of desserts such as frozen yogurt and ice cream
-Added to salads
-Baked into biscuits, cakes, breads, etc.
-Blended into a nut butter like almond butter, cashew butter, and peanut butter
-Any way that your heart desires!

Resources:

USDA 2010 Dietary Guidelines for Americans

Nuts nutrition facts from www.nutrition-and-you.com

Harvard Health Publications, Eating Nuts Promotes Cardiovascular Health

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Screening tests can find diseases early, when they’re easiest to treat. Talk to your doctor about which men's preventive medical tests you need to stay healthy. Routine doctor appointments also may save your life down the road. Isn’t your health worth it?

Test: Body Mass Index

Your Number:
When: Know your number. Check regularly with higher risk.
Recommendation for Men: Body mass index, or BMI, is a measure of body fat based on height and weight. It is used to screen for obesity. You can calculate your BMI here. BMI Categories: Underweight = BMI less than 18.5; Normal weight = 18.5-24.9; Overweight = 25-29.9; Obesity = 30 or greater. The higher your BMI, the greater the risk of some diseases, including Type 2 diabetes, heart disease, high blood pressure, arthritis, sleep apnea, and stroke.

Test: Cholesterol

Your Numbers:
When: Age 20
Recommendation for Men: The American Heart Association recommends a cholesterol check at age 20 and then every five years after that. With risk factors like diabetes, history of heart disease, tobacco use, high blood pressure or a BMI of 30 or more, have cholesterol checked regularly. High blood cholesterol is a major preventable risk factor for heart disease.

Test: Blood Pressure (Hypertension)

Your Numbers:
When: Every two years for adults
Recommendation for Men: Normal blood pressure is less than 120/80, and high blood pressure is considered to start at 140/90. High blood pressure increases heart attacks, strokes, erectile dysfunction and kidney disease. Controlling your blood pressure may prevent these diseases. This test usually is done at an annual physical exam.

Test: Cardiovascular Disease

Your Numbers:
When: Ages 45-79
Recommendation for Men: The No. 1 killer of men is cardiovascular disease, mostly heart attacks and strokes. Most heart attacks are caused by a blood clot blocking a coronary artery so the heart is starved of oxygen and heart cells die. The cause of heart attacks is not always known. Know your cholesterol, blood pressure and blood sugar numbers. From ages 45 through 79, ask your doctor if taking aspirin would lower your risk of a heart attack. Quitting smoking, eating right and exercising also reduce risks.

Test: Colorectal Cancer

When: Ages 50-75
Recommendation for Men: The Centers for Disease Control report 60 percent of colorectal cancer deaths could be prevented if everyone was screened and cancer, if found, was treated. People at higher risk may need screening before age 50. Those include people who have a close relative who had colorectal polyps or cancer or who have inflammatory bowel disease.

Test: Glaucoma

When: Every two to four years before age 40, every one to three years ages 40-54, every one to two years ages 55-64, and every six to twelve months age 65 and older.
Recommendation for Men: Eye tests for glaucoma depend on age and personal risk. Check with your doctor about earlier, more frequent screening, or if you fall into a high risk group, such as African-Americans, people with a family history of glaucoma, those with an earlier eye injury or those who use steroid medications.

Test: Skin

When: Look for changes in moles.
Recommendation for Men: Doctors look for moles with unusual characteristics while doing routine and annual physical exams. The American Academy of Dermatologists suggests a monthly self-exam to look for irregular moles.

Test: Human immunodeficiency virus (HIV)

When:  If exposed to risky behavior.
Recommendation for Men: Check with your doctor regarding your specific risks and possible need for a screening test.

Test: Depression

When:  Any age.
Recommendation for Men: If you have felt "down" or hopeless during the past two weeks or you had little interest in doing things you usually enjoy, talk to your doctor about depression. Depression is a treatable illness.

Test: Abdominal Aortic Aneurysm

When:  Smokers between ages of 65 and 75
Recommendation for Men: If you are between ages 65 and 75 and have smoked 100 or more cigarettes in your lifetime, ask your doctor to screen for an abdominal aortic aneurysm. This is a large or swollen blood vessel in the stomach that can burst without warning.

Test:  Diabetes

Your Numbers:
When: Adults
Recommendation for Men: Usually done at an annual exam. Diabetes can lead to problems with the heart, eyes, feet, kidneys, nerves and other organs. Screening suggested for those with blood pressure higher than 135/80, who have high cholesterol, who have family history of diabetes or who are overweight.

Test:  Tobacco Use

When: Adult
Recommendation for Men: If you smoke or use tobacco, talk to your doctor about quitting. For tips on how to quit, go to www.smokefree.gov or call National Quitline at 800-QUITNOW. For Louisiana residents ages 34 and older, information on getting free medication to help you quit smoking can be found by visiting www.smokingcessationtrust.org.

Test: Vaccines

Dates:
When: Varies
Recommendation for Men:  For men over 50, a tetanus booster is recommended every 10 years. Flu shots are suggested every year for this age group. And a pneumococcal vaccine is recommended once at age 65.


Prepared by: Annrose Guarino, Ph.D., R.D., L.D.N., State Specialist (Urban Health)

Sources:
Louisiana Department of Health and Hospitals
Recommendations from evidence-based guidelines of the U.S. Preventive Services Task Force, CDC
WebMD: Men’s Health Tune-Up Schedule: Medical Tests
Cancer Association of Greater New Orleans (CAGNO), Executive Director, Tammy Swindle, tammy@cagno.org
National Heart, Lung and Blood Institute

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When looking for information to help simplify our lives, we often run into titles like Get More Done and 100 Things To Do: To Simplify Your Life. Yikes, how can being told to get more done or adding more things to do make life simple? After all, simplifying life means doing less - not more.

Simplifying life is about streamlining our lives, eliminating what we can and enjoying what we do. Here are a few suggestions - not orders or rules to follow - just ideas to ease the load:

• Journal about what you really want your family life to look like.
• Analyze what you wrote; look for hints of the life you desire.
• Look for troublesome areas and things you can eliminate.

Some questions to explore:

• What parts of the day work well for you and your family?
• Why are they working?
• What parts of your day are not working well?
• Why are they not working?

Writing about our lives can help reveal the snarls and the solutions to a hectic schedule. For example, mornings are crazy because we are all too hurried. Okay, what can we change? If the changes involve others, include them in a discussion. Look for unlikely solutions, not the simple ones like getting up earlier, unless everyone likes that idea. Look at what’s working and why after school or work, things run smoothly for about an hour. Why is that - is it because everyone is unwinding, doing the things they like to do? So how can we make the morning more about doing the things we like to do? This might sound absurd or too simple for some super busy families. That is a good clue that it is time to do an inventory of what’s really important. What can stay and what can go?

Most people consider relationships the most important aspect of their lives. In that case, we need to focus more on our relationships and connections instead of our “To Do” lists.

If we look at our day and we see more items that are “have to” and “should” than “want to” and “could,” then ask why is that? If we are truthful, there are not many things that we have to do because we have choices. It feels better to say, “I choose to drive my daughter to cross country practice,” than “I have to drive her.” If driving her to practice doesn’t work, then look for a creative solution that does work.

With various holidays, family life can get really busy. It is an excellent time to be more aware of the “could of-would of-should of” words that run through our minds. When we hear these words, it is time to regroup and remind ourselves that we have choices. We can choose what to do and where to go - joyfully - and transform our family life!

Source:
Simplifying Family Life by Tracy Liebmann, Natural Awakenings, August, 2012.

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Mardi Gras is filled with music, parades, fun, laughter, and as we all know good southern style cooking. Let’s be honest - dieting is extremely hard during this time in Louisiana! Here are five tips to use when maintaining healthy lifestyle practices for the holidays:

1. Control portions. Try applying smaller portions on your plate. Most of the time when you dine in at a restaurant your plate is filled with the appropriate foods, but it’s actually more than what you asked for and what you really need. Eat only what you are hungry for, don’t eat everything on your plate just because it’s there. And try to avoid calorie-heavy foods like gravies and desserts. Another aspect of control portions that is very important is applying the proper portions to your plate and not snacking on foods from a wrapper or bag. It's hard to keep track of how much food you're eating when you nibble without using a plate. Serving meals and snacks on a plate will help you avoid the mindless hand-to-mouth munching that can add lots of extra calories.

2. Enjoy soup or a salad before going to a party. There are studies that have proven that a first course consisting of a large green salad with a light dressing, or a bowl of broth-based vegetable soup, can reduce the total calories you eat during a meal. These super-nutritious foods take the edge off your appetite so you don't arrive starving and dive into your main course meal.

3. Keep moving. Exercise is even more important for maintaining weight loss than for taking off the pounds in the first place. During the Mardi Gras parades, instead of staying in one spot throughout the entire parade, try moving around and visit a few stores or meet new people. Keep in mind that something is better than nothing. Do whatever you can to squeeze an activity in throughout the day.

4. Avoid fried foods. Please try to avoid all fried foods and dishes! There are plenty of dishes you can indulge in instead of ordering a fried catfish dinner and a side order of French fries. Maybe you can order the same meal and instead of ordering fried change it to grilled. That way you are not consuming more calories than you truly asked for.

5. Savor every bite. And the most important thing you want to do is enjoy yourself. Sit down, relax, and enjoy every bite of your meal. Take your time and savor the flavors, textures, and aroma of each food. Eating slowly will help you enjoy the meal and will give your brain time to receive the signal that your stomach is happily full.

This Mardi Gras season let’s have fun and stay healthy at the same time. If we can follow these five tips we can have a guilt-free enjoyment and as we say, “laissez les bons temps rouler” - let the good times roll!

References:

www.WebMD.com

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Every year is the same old story, I want to lose the weight I gained during the holidays. Well, let’s get started.

1. Get to Steppin: Start by adding more steps to your daily walking routine. Stop parking in the closest park spot. Stop using the elevator and use the stairs. During the summer months, walk to the corner store instead of driving.

2. Home Cooked Meals: Eat out a lot? Well, not only is that expensive, but the food is filled with calories, sugar and salt and is not healthy for you all the time. Cook more healthy foods for your family especially vegetables. Home cooked meals are healthier because they don’t have all the process, fried or added calories.

3. Skip the Extra Calories: Moderation! Moderation! Moderation! The word moderation comes into play when we talk about desserts such as cookies, candies, potato chips…. switch focus to more healthy snacks such as pretzels, yogurt, fruits and veggie sticks or veggie chips. Also cut back on the sodas and caffeine drinks. Try drinking more water or even flavored water.

4. Exercise: Do you have some old exercise tapes lying around the house? Well, now is the time to take them out and start using them. Giving 10 – 20 minutes a day to yourself for exercise will benefit you in ways that you could not imagine. Doing exercise during television commercials is a big help also.

5. Support System: Find a family member or friend who wants to workout with you for support. This person gives you that extra push when you want to say no. It is important to exercise with people who share the same goals that you do so that the workout will run smoothly and be fun.

6. Time: Set aside time for yourself. If this means scheduling time on the calendar or treating it like a job, then do it. You deserve time for yourself to be good and enjoy life.

7. Routine: Outline a routine and stick with it. Schedule days and times to workout and follow them. Start off two times a week and every other week add another day and another 10 minutes to your exercise. Change up the routines so that you don’t get burned out on the same routine.

8. Tools:

• Clothes – having comfortable workout clothes and good fitting shoes helps you feel good about yourself and the workout.
• Weights – use light hand weights and if you don’t have any, use can goods. Make substitutions for your exercise routine so that you will get the exercise that you need to lose weight.
• Work out Video or Games – this is a great motivational tool to have to keep you on schedule and work all parts of the body evenly.
• Hula Hoop – hula hoop was fun when you were younger and it still can be. Try hula hooping for 10 minutes or more and see how good it makes you feel. Even the laughing at this point will make a big difference in how you feel.
• Tread Mills – most people who have a tread mill have them in the garage or are using them as a clothes hanger in the bedroom. Try walking on your tread mill at least 10 minutes during a commercial while watching television at night.
• Weight Watchers – this program has worked for many. However, keeping track of your foods and points is something that you have to discipline yourself to do in order for any program to work.

9. Charting Progress: Charting your progress involves taking your body measurements and getting on the scale at least once a month. Weighing in too often can deter you from your program. Only reward yourself when you can see the progress in your clothes and on the scale. Don’t over-reward yourself because you will have defeated the purpose of all the hard work.

10. Putting Yourself First: It’s very easy to get distracted and forget about taking care of yourself. Remember you are one person and to care for others you have to be healthy and take care of you first.

Remember you are special and important to everyone, but care for yourself first so that you can care for others.

Resource:
Reposted with permission from The Night Owl Mama

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Mini-oatmeal muffin

Tired of eating cold cereal for breakfast? Try warming up to a nice bowl of warm oats. January is one of the coldest months of the year which is a perfect time to honor oatmeal and makes complete sense to learn that it is also the month when people eat the most of this warm cereal. Eating these whole oats offer many health benefits and keeps you fuller longer. Studies have shown that people who eat breakfast concentrate better at school and work.

Oatmeal doesn’t have to be bland or blah - try some different flavors and textures. Experiment with some of these different options to add to your oatmeal and spice up your morning routine:

• 1/4 cup of fresh fruit - berries (blueberries, blackberries, strawberries), apples, bananas, peaches
• 1 tablespoon of dried fruit (raisins, cranberries, apricots)
• A dash of dried spices: cinnamon, ginger, nutmeg, pumpkin pie spice
• 1 tablespoon of nuts (walnuts or pecans)
• 1 teaspoon of white or brown sugar
• Try using a little skim milk instead of your usual water
• Try combining some of the above

Spice combination tip: I find that most fruit is complemented by adding cinnamon. The orange fruits, like peaches and apricots, taste fantastic with a little ginger. Cranberry ginger makes for an interesting combination as well; however, I suggest using white sugar with them.

Time saver tip: On the weekend, take a few minutes to gather your dry ingredients and portion out your oatmeal servings for the week. A few minutes on the front end can save you time each morning when you are rushing to get out the door. A snack size storage bag is the perfect size!

Other things to create with oatmeal: muffins, cookies, or add it to your cakes and pancakes.

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Are you one of those millions of people who make New Year’s resolutions to eat right and exercise more? Well, you are not alone. The challenge is keeping these resolutions and achieving your goal to feel good and enjoy the best possible health. You can overcome this challenge and achieve success by setting realistic goals and focusing on the overall diet.

Here are a few tips to help you continue your healthy eating and physical activity resolution during the whole year:

• Begin with determining your current food choices and lifestyle. Keep a record of what you eat and drink so you can identify what behaviors need to be changed.
• Set small specific goals. List realistic changes you can make in your daily routine. Avoid broad goals that are vague and not specific such as “I will eat better.” Instead, be more specific such as, “I will eat one more piece of fruit per day" or "I will eat one more leafy green vegetable per week.”
• Set goals that you can measure by answering the question “How much?” or “How many?” so you can easily track your progress. Be patient with yourself. Behavior change takes time, dedication, and encouragement. Set a timeline, a beginning and ending point to realistically achieve your goals. Allow enough time so you don’t get discouraged if you have not yet met your goals.
• Evaluate your progress weekly and update your plan based on progress or circumstances.
• Seek help from a qualified health professional.
• Remember to reward yourself. Changing habits is difficult and you deserve a pat on the back. Feeling good and enjoying the best possible health will always be your best reward.

For more information on how to achieve a healthy weight and keep your New Year’s resolution contact your parish Extension office and ask about the LSU AgCenter’s Smart Portions program.

Source: www.eatright.org

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When the weather is frightful, there is nothing more delightful than a hot meal to warm you up! Even better than just a hot meal is a hot meal that is healthy, easy to prepare, and wallet friendly. The USDA’s SNAP-Ed Connection Recipe Finder is an unbelievable recipe database that allows you to search for recipes using key words, dish names, and many other recipe qualities making it easy to find the perfect recipe for any occasion. In addition to searching for recipes, you can create your own on-line cookbook, receive food demonstration tips, and receive tips for involving your children in the kitchen. Next time you need a new recipe or just feel like experimenting, visit the USDA’s SNAP-Ed Connection Recipe Finder.

Today’s recipe that I’ve chosen is 20-Minute Chicken Creole. It is during these cold, rainy winter months that a nice, hot dinner really hits the spot. This recipe takes approximately 20 minutes to prepare and has a remarkable nutrition report to boot. The cost for preparing this recipe is about $6.26, making the cost per serving around $.78. Can’t imagine a more perfect recipe!

20-Minute Chicken Creole

Recipe Yield: 8 servings

Serving Size: 1 cup

Ingredients:
-1 Tablespoon vegetable oil
-2 chicken breasts (whole, skinless, boneless)
-1 can diced tomatoes (14 ½ oz. with juice)
-1 cup chili sauce (low sodium)
-1 green pepper (chopped, large)
-2 celery ribs (chopped)
-1 onion (chopped, small)
-2 garlic cloves (minced)
-1 teaspoon dried basil
-1 teaspoon parsley (dried)
-1/4 teaspoon cayenne pepper
-1/4 teaspoon salt

Directions:
1. Heat pan over medium-high heat (350 degrees in an electric skillet). Add vegetable oil and chicken and cook until no longer pink when cut (3-5 minutes).
2. Reduce heat to medium (300 degrees in electric skillet).
3. Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, cayenne pepper, and salt.
4. Bring to a boil; reduce heat to low and simmer covered for 10-15 minutes.
5. Serve over hot, cooked rice or whole wheat pasta.
6. Refrigerate leftovers within 2-3 hours.

Nutrition Facts:
-Total Calories per Serving: 130
-Total Fat: 3 grams
-Saturated Fat: 0 grams
-Cholesterol: 20 milligrams
-Sodium: 230 milligrams
-Total Carbohydrates: 19 grams
-Dietary Fiber: 2 grams
-Sugars: 7 grams
-Protein: 9 grams

Cost per Recipe: $6.26
Cost per Serving: $.78

Resources:
USDA’s SNAP-Ed Connection Recipe Finder

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It’s no secret that adults often feel the pinch of stress. We get stressed with our everyday tasks at work, at home and even during our leisure activities and hobbies. We know ourselves well enough to identify what is stressing us, how we react to that stress and how to get past the stress and into a more comfortable feeling. But what about youth? Youth get stressed, too, and as adults who have learned to work with and through our own stress, we need to be aware of what we can to help youth who are stressed.

We must first understand what stress is to know how to help youth. According to the KidsHealth website, stress is what you feel when you are worried or uncomfortable about something. Furthermore, this worry in your mind can make your body feel poorly. There is a positive type of stress that can motivate individuals. This article will address the implications and coping skills related to negative stress.

Stress symptoms are not one-size-fits-all. Every youth is different and can show signs of stress in several different ways. Iowa State University Extension suggests in their resource, “Stress-Taking Charge,” signs of stress can be categorized in these ways:

• Physical – headaches, stomach aches, vomiting, and wetting
• Emotional – fear, irritability, sadness
• Behavioral – crying, nervous tics, losing temper
• Interactions with others – withdrawing, teasing or bullying, extreme shyness

What can you do to help a youth once you have identified that they are stressed? Here are a few suggestions:

• Let them know that you have noticed their stress: “I see you aren’t eating much dinner, tell me about your day at school.”
• Ask questions: “How did that make you feel?” “What did you do next?” “What could have been done differently?”
• Listen: Stop other tasks you might be working on and pay complete attention to the youth. Let them know you are engaged in the conversation by maintaining eye contact, even if they aren’t looking at you. Allow for moments of silence before you respond to ensure the youth has said everything they want.
• Validate options: Help your child think of options to resolve their stress and support them when they make a decision to act on a resolution.
• Encourage appropriate stress relief: Remind youth how important it is to eat three meals a day and to stay physically active, even in times of stress. Sleep can also be difficult, but is essential to staying healthy.
• Be a constant: In a youth’s world, there are several changes than can be experienced. Being a constant in a youth’s life perpetuates the importance of positive adult-youth relationships.

Don’t forget to model the behavior that you expect from youth. Most stress is temporary and won’t last for long periods of time. Overreacting to stress doesn’t often move someone toward a feeling of comfort. Taking good care of yourself helps with stress. That includes getting enough sleep, eating right, exercising and taking time to have fun with leisure activities.

Source:

This article was published by Michigan State University Extension. For more information, visit http://msue.anr.msu.edu/. To contact an expert in your area, visit http://expert.msue.msu.edu/, or call 888-MSUE4MI (888-678-3464).

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Losing weight can be a challenge. Trying to give up the high calorie foods that you enjoy can be daunting. There’s no fast fix for losing weight, but a gradual lifestyle change can help. Eating the correct portions and exercising is recommended. Therefore, start your New Year with these six easy steps:

1. Make a Plan

One of the easiest and cheapest solutions to dieting is to have a plan. If you want to live differently in the upcoming year, you have to do things differently. Try writing down what and how much you eat.

2. Stay in Control

You are in charge of every bite you take. This may result in your losing weight, gaining weight, or remaining the same. Aim to reduce your portion sizes enough to reduce your daily calorie consumption by 500 to 1,000 calories per day.

3. Note Your Daily Requirements

Your exact requirements for each food group depend on your age, gender, and activity level. Divide servings between meals and snacks to help get the correct portion sizes. Make sure the servings are measured to eliminate extra calories.

4. Time your Meals

Studies indicate that if you eat slower, the body’s fullness hormones are triggered. When you eat less, less calories are consumed which will further cause slimming without a complicated diet.

5. Shrink Your Plate

Choose a 10-inch plate instead of a 12-inch dinner plate in order to consume less. More food can be placed on larger plates; therefore, more is eaten. Eating just 50 to 100 extra calories per day can add up to a 10 pound weight gain in a year.

6. Exercise

Adding more steps to your daily routine can surely help to burn more calories. Do whatever you can to be more active throughout the day. Use a pedometer to keep track of your steps and aim for 10,000 steps per day.

A gradual, consistent plan can save you time and money!

References:
www.LSUAgCenter.com
www.WebMD.com

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Gift Cards May Be the Best Gift

Have you ever found yourself wondering what gift would be appropriate for that friend or relative celebrating a birthday, wedding, graduation or other special day? Adults often have what they need and children’s wants may not be cost appropriate for you. Consider a gift card.

A gift card, whether it is in the amount of $5.00 or $50.00, can be well spent. The recipient can use the card alone or in combination with others to select the exact item desired. For the giver, the gift card is easily available, convenient to purchase and can be designed to fit any budget.

There are two types of gift cards: retail and bank. Retail gift cards are sold by individual merchants and can only be used with that specific merchant while bank gift cards can be used at any location that accepts gift cards.

There is really no perfect gift. Gift cards are no exception. If you are purchasing or receiving a retail gift card, check to be sure that there is not an expiration date on your gift card. If there is, be sure to use the card before the card expires. The bank gift card may carry a fee for activation, maintenance or transaction.

When purchasing gift cards consider:

· Buy from known and trusted merchants. Cards purchased from online auction sites may be counterfeit or may have been obtained fraudulently.

· Read the fine print before you buy. Shop elsewhere if you do not like the terms and agreements.

· Ask about expiration dates and fees when purchasing the card. Gift cards issued to be redeemed in goods or services provided by the card seller and purchased in Louisiana do not expire for 5 years.

· Consider purchase fees. If you buy the card online or on the phone, is there a fee for shipping and handling? Does expedited delivery cost more?

· Consider activation, maintenance or transaction fees that may be deducted from the value of the card, Gift cards issued to be redeemed in goods or services provided by the card seller and purchased in Louisiana can only have a one-time handling fee of $1.

· Inspect the card before you buy it. Verify that none of the protective stickers have been removed or that codes haven’t been scratched off to reveal a PIN number.

· Give the recipient the original receipt to verify the card’s purchase in case it is lost or stolen.

· Consider the financial condition of the business and whether it has filed for bankruptcy. Cards purchased from troubled business may turn out to be worth less than face value.

The following are tips for the gift card recipient to consider:

· Read the terms and conditions when you get the card and check for any expiration dates or fees associated with the card.

· If the giver did not give you the original purchase receipt or the card’s ID number ask for it.

· Treat your card like cash. If your card is lost or stolen, use the toll free number to report it to the issuer immediately. Some issuers don’t replace lost cards, but others may if you pay a fee.

· Use it or lose it! Use your card as soon as you can. It’s not unusual to misplace gift cards or forget you have them. Using cards early will help you get the full value. Should your card expire before you use it, contact the issuer. They may still honor it although there may be a charge or fee to do so.

· If you have a problem with a gift card, contact the issuing store or financial institution. If you can’t solve the problem at that level, you may want to file a complaint with the appropriate authorities. For cards issued by retailers, contact the Federal Trade Commission at www.ftc.gov. You may also file a complaint with the Louisiana Attorney General, Consumer Protection Section by calling 1-800-351-4889. For problems with cards issued by national banks, call the U.S. Comptroller of the Currency’s Customer Assistance Group at 1-800- 613-6743.

Most retailers, grocery and drug stores sell or provide at no cost an attractive envelope or small box to give your gift card. Coupled with a small toy, package of almonds or other novelty, gift cards can make just as nice a presentation as a large box or gift bag.

Reference:
Gift cards are a top choice; purchase and use them wisely

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Overeating during the holidays is so easy to do with all the great food, especially down here in the South. However, it is important to remember to practice moderation through use of consuming proper portions so we don’t gain those unwanted pounds. Eating just a few extra bites can quickly increase our calories! An extra 500 calories a day can add up to a gain of one pound per week.

So what is all the fuss about using proper portions?

It has to do with our health! The Centers for Disease Control and Prevention (CDC) explain that more than one in three people (33.3%) in the United States are obese, or very overweight. Obesity can lead to many diseases such as diabetes, heart disease, and some cancers. And it is happening right here in Louisiana.

How can we make changes to be healthier during the holidays and every day?

Here are a few suggestions:

·Remember to refer to the sectioned MyPlate as a guide on how to set up your plate: ½ your plate should be filled with fruits and vegetables, ¼ grains, and ¼ proteins. I find that this is the easiest concept to remember and use.

·Another thing we can do is learn to control what we eat by using proper portions at meal time. Not everyone needs the same amount of servings. To learn how many servings you need, visit ChooseMyPlate.gov and use the SuperTracker to keep track.

·Learn to read it before you eat it. I’m referring to the nutrition labels on food packages. At first, this can be tricky. Look at the label to determine the serving size on the package. How many servings are in that one package? You may be surprised. Learn more here.

·Try eating on smaller plates. Adult size plates should be about 9 inches and child size plates should be about 7 inches. These are the proper size plates for the portions we should be eating. Also, when we put our food on proper size plates, the plate looks full. This way we trick our minds into thinking we are eating more.

·You can also use your hand as a tool to measure your food. This works great when we cannot pull out our measuring cups or right size plates – like when we are eating out at a restaurant or a party. To see a “hand” chart, visit diettogo.com.

Joyeux Noël at Bonne Année!

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Gifts, gifts, and more gifts - whether they are all wrapped nice and neat, placed in a gift bag, or simply given to you in your hand, it's still a gift. Did you know the amount of thought you put into a gift has minimal impact on how much the recipient likes the gift, let alone how much they bond with you. Research indicates putting thought into a gift tends to make you feel a lot better than it does the recipient. Moreover the practice of prudently selecting a gift connects the purchaser more to the recipient than it does the recipient to the purchaser. Then why all the hype about gifts - what does make someone feel good about a gift? Getting the gift they want!

Now think about a gift anyone would enjoy. Good health could be the gift. We all want to look our best and feel good. This holiday season take time to introduce your family and friends to MyPlate. Be sure to let them know about SuperTracker. Giving this gift could be life changing.

References:
ChooseMyPlate.gov

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December is a hectic time of year with all the hustle and bustle of getting ready for the holidays. This time of year comes with stress and lots of tension. December is usually known around the nation as stress relief month, because there are several things that we can do to downsize our stress, relax more and enjoy the colorful lights of the holidays with our family and friends.

Make a list

• Likes and dislikes about the holidays.

Care for your body

• 30 minutes of brisk walking or other fun exercise.
• No skipping meals and stop eating when full.
• Reward yourself with one or two holiday treats.
• Schedule plenty of sleep.
• Limit alcohol consumption to one or two beverages a day.
• Please do not drink and drive.
• Make sure to wear your seatbelt.

Care for your spirit

• Allow yourself a few days to do your own thing, what you like and want to do.

Not responsible for making others happy

• You are not responsible for making others happy during the holidays - only yourself.

Never accept

• Every party invitation sent to you. It’s okay to say thank you, but no thanks.

First holiday alone

• If you are just out of a relationship or have experienced a divorce or death of a loved one, avoid reminders that could put you in a depression mode. Do something unusual and different.

Time and friendship

• Instead of giving gifts, share yourself with your family and friends. Volunteer at a shelter; visit the sick and shut-ins or the elderly.

Sense of humor

• Make fun of your cooking mistakes. Laugh a little.

Count your blessings

• Be thankful for being able to spend this holiday season with your family and friends.

Resources:
Hope Health Letter, Vol. 20, No. 11, November 2000.

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A worksite wellness plan means healthy employees and increased productivity.

Involve everyone at the company in the worksite wellness plan.

Worksite wellness works for Louisiana industry.

The daily news tells us that health care costs are increasing and obesity is on the rise. When we look at the worksite, research indicates a strong link between obesity and employees missing work. And when employees come to work sick or with some type of impairment, lost productivity due to poor performance is about 75% of money lost in companies. Employee poor health and absenteeism cost a company money and lost productivity.

Worksite Wellness Programs

The answer is a worksite wellness program where companies make it easy for workers to get exercise on the job and make healthy food choices and offer help to quit tobacco use or manage stress. To get you and your worksite started on the path to better employee health, here is a worksite wellness mini toolkit on how to start a wellness plan or improve the results of an existing worksite wellness program.

What is Your Worksite Structure? Customize Your Wellness Program

1. Be Sure to Get Everyone Involved. Talk to key people like human resource managers, safety officers, and staff members. A healthy employee saves the company money. Work together to develop a plan that addresses the purpose, duration, resources required, participants involved, and expected results of the worksite wellness program.

2. Wellness Promotions. On a regular basis, offer employee assessments of health risks through worksite health fairs, printed check-lists with common health concerns, or monthly health awareness education. When practical, offer free health screenings (height, weight, blood pressure, cholesterol, diabetes/blood sugar, stress or anxiety/depression) at worksite sponsored health fairs. Lunch and learn wellness programs are a perfect opportunity to promote healthy eating and health education.

3. Encourage an Active Worksite. Suggest employees be active during break time. Allow for “walk and talk” meetings instead of conference room meetings. Map out on-site trails or nearby walking routes or encourage employees to bike or walk to and from work. Provide prompts to promote physical activity near each stairwell or elevator and other key locations. Hold long term (several weeks) physical activity campaigns to encourage sustained daily physical activity.

4. Promote Healthy Food Choices. Modify vending machine contents (more healthy options, competitive pricing). Encourage an on-site cafeteria or food service vendor to follow the nutritional standards of the Dietary Guidelines for Americans and follow healthy cooking practices. Promote healthy foods in catering/cafeteria policies through motivational signs, posters, etc. Provide appropriate portion sizes or options for smaller portions. Make water available and promote drinking water throughout the day. Offer healthful food alternatives at meetings, company functions and health events.

5. Promote Fruit and Vegetable Intake. Provide on-site gardening space and resources for employee gardening to be conducted before or after work or on weekends. Community partners also may be interested in connecting with the company garden. Gardening is a great way to reduce stress, increase consumption of fruits and vegetables, and build a social and community capacity. Offer local fruits and vegetables at the worksite (farmers market).

6. Moms Work Too. Provide flex time opportunities for breastfeeding employees to pump or breastfeed during the workday. Be sure to have a space set aside for privacy and a refrigerator to keep baby’s food safe.

7. Tobacco. Prohibit tobacco use anywhere on the property. Promote the Louisiana Tobacco Quit Line, 1-800-QUIT NOW (784-8669). Support participation in smoking cessation activities during duty time if possible.

8. Worksite Program Progress Check-ups. Develop or ask for help to have a formal evaluation process in place to evaluate your worksite wellness program. An annual wellness program review should be conducted and be sure to report significant results to management.

Worksite wellness works. It saves health care dollars and improves productivity by lowering absenteeism. Get your worksite wellness program working.

Sources:

Worksite Wellness Assessment Checklist Adapted from DHH Louisiana Worksite Wellness Toolkit and Resource Guide 2011

School Vending Machines and Children’s Health in Louisiana, Catherine Champagne, PhD, RD, LDN, Pennington Biomedical Research Center, Baton Rouge, LA. 

Guidelines for Offering Healthy Foods at Meetings, Seminars and Catered Events, University of Minnesota, School of Public Health

Louisiana Master Gardener Program

Sense of Place: Serving Local Food at Your Meeting, Steven M. Garrett, M.S., R.D.

Louisiana Tobacco Quitline

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When it comes to improving bone health in postmenopausal women - and people of all ages, for that matter - eating dried plums is a simple, proactive solution to help prevent fractures and osteoporosis. According to Bahram H. Arjmandi, Florida State University’s chair of the Department of Nutrition, Food and Exercise Science, he has tested numerous fruits, including figs, dates, strawberries and raisins, and none of them come anywhere close to having the effect on bone density that dried plums, or prunes, have.

Arjmandi and his colleagues tested two groups of postmenopausal women over a 12 month period. The first group of 55 women consumed 100 grams of dried plums (about 10 prunes) each day, while the second control group of 45 women ate 100 grams of dried apples. All participants also received daily doses of calcium (500 milligrams) and vitamin D (400 international units).

The group that consumed dried plums had significantly higher bone mineral density in the ulna (one of two long bones in the forearm) and spine, compared with the group that ate dried apples. According to Arjmandi, this was due in part to the ability of dried plums to suppress the rate of bone resorption, or breakdown, which tends to exceed the rate of new bone growth as people age.

Source:
"Dried Plums Keep Bones Healthy," Natural Awakenings, August 2012.

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Dad guiding healthy eating habits.

The word discipline means to teach and guide. How do parents guide and encourage positive, healthy eating habits that will minimize stops at McDonald's and Burger King? Most parents today are working parents and cannot cook on a daily basis; however, their children can be guided to eat healthy. In a recent research report, the author describes the three styles of parenting. These three parenting styles emphasize and encourage appropriate guidance in choosing healthy eating habits. My three styles -authoritarian, permissive and authoritative -  share similarities in encouraging appropriate behaviors in nurturing and caring of the child. The three styles the research mentions are overcontrolling, indulgent and responsive. The research does stress the most important style that promotes healthy eating and it is discussed below.

The overcontrolling style, similar to the authoritarian style, uses control to insist teaching the child to eat healthy and insist that if they don't, they will not get dessert or other treats. They learn punishment and reward early and manipulate parents through obedience but are not happy or content. This parent will often insist on the child eating the entire amount of broccoli before getting the apple pie. The children eat some but not enough to get the basic nutrients needed. They risk obesity due to neglecting cues of fullness.

Indulgent style is similar to the permissive style which allows children to have their way and they usually are not guided or given choices. These parents let children eat whatever they want. These parents also may use the food to appease the child for comforting measures. The children usually eat all the wrong foods and exhibit risky behavior possibly resulting in obesity or just excessive weight gain.

Responsive style or authoritative style teaches and guides the child with appropriate and healthy choices. These parents introduce a variety of foods so the child can experience new foods and learn how they benefit the body. These parents allow the child to decide how much to eat and they encourage them to eat what is needed. This style is the most successful for healthy eating guidance and the authoritative parent is most successful with the child’s happiness, capability and success in life.

Tips: Healthy Eating Choices

• Create a routine and have your child try a new food at the beginning of the meal.
• Try the food yourself and show your child how to enjoy it.
• Encourage your child to try the new food - smelling, licking, or nibbling counts the first time a food is served.
• Ask your child what he or she thinks about the food and acknowledge his or her feelings about it.
• Praise your child for trying the new food and say that he or she can try it again sometime.

Resource:
Smart Start: Guiding Your Child to a Lifetime of Healthy Eating by Sheryl O. Hughes, Ph.D., Children's Nutrition Research Center, Baylor College of Medicine

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Holiday time - it's the time for decorating, holiday music, family gatherings, gift giving, tinsel, ribbons and bows, pretty paper, and holiday cooking. While some people feel energized, others find themselves feeling blue.

Sensory overload, the desire for a picture perfect holiday celebration, financial stress, the loss of loved ones or the memory of days gone by can all add to the stress of holidays and the “holiday blues."

If you feel down and depressed for a day or two and can get yourself back into the holiday spirit you may be suffering from the blues. Holiday blues and depression have many of the same symptoms: fatigue, sadness, tension, hopelessness or helplessness, difficulty concentrating or making decisions, irritability, headaches, or other aches. If the feelings persist for longer than several weeks, seek professional help. Your mental health is just as important as your physical health. Strong people know when they need outside help. Don’t think you have to handle stress alone.

To beat the blues, consider these suggestions:

• Eat healthy foods and begin each day with breakfast. However, holidays are not free tickets for overeating! Overeating can cause stress.
• Exercise regularly. Walking reduces stress and helps ward off those extra pounds.
• Rest adequately. Don’t feel obligated to attend every event that you are invited to. Select ones that best fit into your schedule allowing you to get your tasks accomplished while getting enough rest.

Be realistic about holidays. The decorated homes featured in the magazines took months and many people to complete. If your neighbor’s home looks like a magazine cover, that neighbor probably is exhausted.

Consider the importance of spending quality time with your family. Begin new traditions – ones that don’t involve much money and focus on activities that can be done together as a family. Why not consider making some of your gifts and decorations? What a great way to spend quality family time with family members!

Honor those who are no longer with you by focusing on those who are around you. If you know someone who is alone during the holidays, invite them to spend some time with you and your family. If you feel alone, reach out and let someone know. Don’t suffer in silence. You will be surprised to learn how many people are experiencing the same type of feelings!

Instead of focusing all of your efforts on one day and one meal, spread more leisurely, less stressful activities over many days. You don’t have to do everything alone! Consider having family over to help decorate the tree or invite friends over to bake holiday cookies - what great ways to get in a holiday visit. Plan your holiday meal and ask invited guests to bring a vegetable, dessert or beverage.

Let this be truly a holiday season and not just one holiday!

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Food shopping may be difficult for families without a car or transportation.

Farmers' markets can provide access to fresh, nutritious food.

Access to healthy food.

A lack of access to fresh, healthy foods can contribute to poor diets, obesity and many diet-related diseases. Overweight children are at higher risk of heart disease, diabetes and other chronic conditions as adults. An increasing number of children in the U.S. -one in three between the ages of 2 and 19 (see White House Task Force on Childhood Obesity Report to the President) - are overweight or obese.

Access to affordable, healthy food is a concern in some communities. It may be easier to buy fast food than fresh fruit. Food access is about whether grocery stores are available and whether a family can afford to purchase food.

Food Desert: The term “food desert” describes communities with poor access to supermarkets and healthier foods. In contrast, a “food oasis” is an area that contains a large supermarket within walking distance. Check out the USDA’s Food Desert Locator, an online mapping tool that gives a snapshot of food access in communities. Another great online tool, the Food Environment Atlas, maps food stores and provides local information on food insecurity, food assistance, local food availability and other socioeconomic qualities.

Families may have to travel farther to find healthier food options and lower prices if they live in a food desert. Transportation can be a struggle for people who do not own a car or live near public transit or bus routes. Another obstacle to food access may be a person’s physical mobility and limited endurance that prohibits shopping for food. And unfortunately, neighborhood crime levels can also be a concern and a type of physical barrier for families, affecting safety and limiting healthy food options.

Healthy Corner Store Projects: Corner store owners in collaboration with communities are developing healthy corner stores as a way to improve food access. These efforts are encouraged by the national Healthy Corner Store Network (HCSN) and are designed to improve public health through better access to healthy foods. A toolkit is available for community-based groups that want to bring fresh produce and other healthy foods to corner stores. Changing the neighborhood food environment lets people make better choices about what they eat.

USDA and Food Access Solutions: USDA nutrition assistance programs, like the Supplemental Nutrition Assistance Program (SNAP) and school breakfast and lunch, is providing food security - access for all people at all times to enough nutritious food for an active, healthy life. Successful food access depends on partnerships between the USDA and state and local governments and community organizations and advocates. When communities work together, food security can be improved for big and small, urban and rural. Food Security Action Resources are designed to help communities promote a healthy diet to all Americans.

Affordability: Price is a key factor in food purchasing decisions. Affordability is related to employment and job quality. Increasing food access can help unemployment and a lack of access to healthy food. When underserved communities work with regional producers and food businesses, the relationship expands marketing opportunities, drives growth of new local food-related businesses and jobs, and increases food access.

Farmers’ Markets and Food Access: Farmers’ markets, roadside produce stands, farm to school initiatives, food hubs and other community-based methods for selling local food increase markets for farmers and may improve food access to healthier choices. In the U.S. between 2010 and 2011, the number of farmers’ markets and farm stands accepting SNAP (Food Stamp) EBT (Electronic Benefit Transfer) grew by 51 percent, to over 2,400.

School and Community Gardens: The trend toward “grow your own” fruits and vegetables is increasing. Research suggests that community gardening increases food access and may positively influence diet and social connection. Gardening does take time, water, usable soil or space, skills/training, and startup funds or donations. The LSU AgCenter offers science-based information to assist with community and school garden projects. Search LSUAgCenter.com for resources.

Communities are tackling food access barriers with positive changes. Suggestions are listed below:

1. Increase access to fresh produce by talking with local farmers to increase produce items

2. Address transportation barriers through neighborhood mobile markets

3. Incentivize participation in nutrition education programs (SNAP-Ed)

4. Expand access to nutritious food for families with children

5. Create a network of farms and gleaning cooperatives which provides unused produce to soup kitchens, pantries, shelters and other outreach programs

6. Engage in outreach to promote participation in USDA sponsored school breakfast, particularly through adoption of in-classroom or grab-and-go breakfast service in schools, and promoting ongoing parent involvement.

But even in communities with plenty of food access, families are not eating as many fruits and vegetables as recommended in the 2010 Dietary Guidelines for Americans. Add fruits and vegetables to your family’s meals and enjoy the taste of the season of Louisiana local foods.

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During the holidays we often find ourselves overwhelmed with the day to day preparation. Preparation for some may consist of purchasing foods for their holiday dinner, decorating their homes, spending time with family and friends, or just taking time to relax. Whether you have chosen to relax, decorate, or enjoy time with family and friends, remember to share your plate.

Sharing your plate can reduce the excess calories easily consumed during the holidays. Did you know according to research overeating during the holidays is triggered by emotions more than environmental cues? Therefore, spend time socializing - there are benefits to be gained. Have you ever seen anyone gain calories while talking?

MyPlate has been overloaded before, but I’m thankful for MyPlate now! Learning to follow these simple steps can help you to be thankful too.

Keep it moving - find activities that will require you to move. Try dancing! Dancing can burn calories. Remember the longer you dance the more calories you burn.

Get your fruit and veggie intake for the day - fruit and veggies are an easy way to fill up. Make certain to stop by the fruit and veggies tray.

Gain self-control - this tip will require practice beforehand. Start thinking ahead how you can avoid tempting situations.

Plan ahead - make the choice to eat a healthy snack before arrival. It can help to reduce your need to seek out the hors d’oeuvres.

Take charge - decide what your menu will consist of. It’s ok to say no thank you!

If you remember these tips when temptation arises to taste all the wonderful holiday dishes, you will be thankful for your plate.

References:
www.choosemyplate.gov
How to Beat the Holiday Weight Gain Odds from www.webmd.com

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Cauliflower Garlic Mashed Potatoes

Cauliflower is a nutrient dense vegetable – meaning it is low in calories but high in nutrients. Cauliflower provides a powerful punch of Vitamin C and folate and is also a good source of Vitamin A and Vitamin K! It is commonly white in color but also found orange, green and purple if the vegetable is not blanched. Blanching in this instance does not refer to the cooking process, instead, here it is a technique used during the growing process to maintain the white color and also to enhance the flavor and texture. This is accomplished by folding the leaves of the plant over the curd to protect it from direct sunlight. Also, when preparing it, remember that like many vegetables, boiling will cause it to lose its nutrients, so try eating it raw or steamed instead. Here is a great way to sneak in extra veggies and nutrients into your meal without the extra calories.

Cauliflower Garlic Mashed Potatoes Recipe

Using unflavored boxed potato flakes, simply follow the instructions on the box for at least 4-6 servings (if you are using the entire head of cauliflower). While the water is boiling for the potato flakes, start prepping the cauliflower. Remove the stem and leaves, separate the florets, and rinse under cold running water. Place in a steamer or in a pot only slightly filled with water and cover with lid. Allow the water to come to a boil and steam for 7-10 minutes until softened. Drain the water and mash the cauliflower using a potato masher. Combine the cauliflower and potatoes into one container. I also like to sprinkle a generous amount of garlic powder with a little salt and pepper to taste. Vegetables contain fat soluble vitamins which cannot be absorbed without a little fat, so it is ok to use a little light butter spread.

Alternatives:

• If you do not like the texture of these chunky “potatoes," consider using a food processor to create a smoother textured cauliflower before combining with the potatoes.
• You may also use fresh potatoes, but boxed potatoes are a great alternative when you are short on time.
• Skip the potatoes and just use the cauliflower!
• If you prefer fresh garlic, chop to desired size and sauté in a little olive oil until fragrant and tan in color. I also like to sauté onions with the garlic.
• For breakfast or brunch - add a scrambled egg to your leftover cauliflower potatoes and top with low-fat cheddar cheese.
  

Bon appétit!

Additional information:

Wikipedia: Cauliflower
Cole Crops: Broccoli, Brussels Sprouts, Cabbage and Cauliflower
Louisiana Vegetable Planting Guide

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Along with chilly weather comes one of my most favorite foods…SOUP! One of the best parts about soup is that you have the freedom to put whatever it is that strikes your fancy into that soup pot. It could contain vegetables, grains, dairy products, proteins, and even fruits on some occasions. Talk about an all-encompassing food! However, there are plenty of other benefits soup has to offer that deserve some praise as well:

-Can be very healthy (all depending on what you put in it)
-Can be made to feed large groups of people easily
-Helps to warm your body from the inside out in cold, winter temperatures
-Can be made in bulk and then frozen for a later date
-Can be very wallet-friendly
-Very easy to prepare
-Due to the high water content in some soups, can be used for weight loss or maintenance

Here is a delicious and nutritious soup that you can try!

Ten-Minute Bean Soup

Recipe Yield: 7 servings

Serving Size: 1 cup

Ingredients:
-1 cup canned pinto beans, drained
-1 can (15 ounces) tomatoes, no salt added
-2 cups chicken broth, fat-free, low-sodium
-1 cup water
-1 cup frozen chopped collard greens
-1/2 cup elbow macaroni, uncooked
-1/2 teaspoon garlic powder
-1/2 teaspoon Italian herb seasoning (optional)
-1/8 teaspoon ground black pepper

Directions:
1. Place the beans and tomatoes in a saucepan. Mash the beans with a potato smasher or hand blender, until about one third of the beans are mashed.
2. Add the rest of the ingredients and bring to a boil; reduce to a simmer and cook until the macaroni is done.

Ten-Minute Bean Soup Nutritional Analysis:
-Calories: 87 calories per serving
-Total Fat: 1 gram
-Saturated Fat: Less than 1 gram fat
-Trans Fat: 0 grams
-Carbohydrates: 15 grams
-Protein: 6 grams
-Dietary Fiber: 3 grams
-Dietary Cholesterol: 0 mg
-Sodium: 166 mg

Resources:
LSU AgCenter Smart Choices Recipe Book

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The risk of falling increases as we age. Falls may cause serious injury that requires hospitalization. Falls may present physical, emotional and psychological issues. Falling or the fear of falling may lead to embarrassment, limited normal daily activity, isolation, lasting disability or the inability to live independently.

During the aging process sight, hearing, muscle strength, coordination and reflexes often change. Some diseases such as Parkinson’s and diabetes as well as various medications can affect balance which may lead to falls. It is recommended that if multiple medications are prescribed, you should discuss each of the medications with all of your doctors and only take over-the-counter drugs and herbal remedies after discussing the possible reactions with your doctors.

Eat well balanced meals and healthy snacks. A sensible diet helps improve a person’s energy, stamina, and alertness which can reduce the risk of falls. Monitor the consumption of alcohol as it can negatively affect balance and coordination and slows the reflexes.

Exercise and daily activity can decrease the chance of falling. Consider walking, exercise groups or gardening to keep active and prevent muscles from weakening.

Simple modifications can make your home safer. Remove clutter and clear walkways of electrical cords and throw rugs. Install non-slip strips or mats in bath tubs or showers. Use a bath bench and a hand held shower head. Install grab bars in or near tubs and showers and near commodes. Use a raised toilet seat with arms for safety.

Wear rubber soled, low heeled shoes that provide good support and traction between your feet and the surface you walk on. Be extremely careful when walking on tile, marble, or highly waxed floors and avoid wearing only socks or smooth soled shoes. Use handrails when using stairs, avoid using ladders or step stools and use a grabbing tool to get hard to reach items.

Use a cane or walker to help maintain balance as recommended by your doctor or physical therapist. Wear a medical alarm so help can be readily available if a fall does occur.

Accidents in the home are usually caused by simple things not thought of as a fall risk. With a small investment of time and effort, accidents from simple causes can be prevented and independent living can continue.

Resources

National Institute on Aging: Falls and Fractures

Himes, Christine, Elizabeth N. Oettinger, and Dennis E. Kenny. Aging in Stride: Plan Ahead Stay Connected Keep Moving. Caresourse Healthcare Communications, Inc., 2004.

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A snack attack is likely to hit as soon as children get home from school. Plan and have ready-to-eat foods that fit into a healthy eating plan. This means plan snacks that help get the recommended daily amounts from each of the main food groups:

• Grains
• Vegetables
• Fruits
• Milk
• Meat and Beans Group

Let’s think about some snack ideas from the fruit group.

Most people need to eat more fruit, especially whole fruit or cut-up fruit. Whole or cut-up fruit provides fiber in addition to the vitamins and minerals found in fruit juice.

Try these ideas:

• Fresh fruit available in the refrigerator crisper: grapes, kiwi, plums, peaches, pears, strawberries or tangerines.
• Fresh fruit available in a bowl on the table or counter: apples, bananas, nectarines, oranges or pears.
• Fresh fruit already cut-up and available in the refrigerator: cantaloupe, mangos or pineapple. Always keep cut fruit in the refrigerator.
• Single servings of fruit created at home and refrigerated in individual containers. This could be a mixture of fresh, dried, canned and/or frozen fruit.
• Single servings of fruit purchased in cans, cartons, or plastic containers: applesauce, apple chunks, peaches, raisins, pineapple or mixed fruit.
• Single servings of dried fruit divided at home or purchased in individual packages: apples, apricots, peaches, raisins or plums.
• Chilled fruit salad as a special treat. Have it waiting in the refrigerator!

Remember: always keep cut fruit refrigerated.

These are just a few of the many ideas that you can consider. Think about your budget, schedule and the nutritional needs of your children to plan a snack idea. Remember, ideas for healthy snacks also include food choices that help get the daily-recommended amounts from the other major food groups as well. The main idea is to have available those foods that help your children get the best nutrition.

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Information courtesy of the University of Florida Institute of Food and Agricultural Sciences (UF/IFAS). For additional information, please see the UF/IFAS website.

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Have you ever wondered why all the hype about pumpkins? Pumpkins are plentiful during the month of October. We can find them just about anywhere - grocery stores, pumpkin patches, in homes, schools, and most of all during Halloween. Leading up to Halloween we become crafty designers with pumpkins. We often carve, paint, and stencil designs that reflect our own individual personality. If you don't believe pumpkins reflect personality, try finding two identical pumpkins. Well maybe you won't find two identical pumpkins, but there are nutritional benefits you could find.

Did you know pumpkins are made up of 90% water and are a great source of vitamin A and potassium? Pumpkins even provide beta-carotene, an essential antioxidant. When considering carving pumpkins to make happy Halloween faces, stop and think of the health benefits and paint your happy face instead. If you’re wondering why painting instead of carving, it's simple - painting will afford you an opportunity to preserve and taste the benefits of your pumpkin.

Did you know the pumpkin has been around since 5000 B.C.? Pumpkins are grown and consumed in every part of the world. We often classify them as vegetables, but scientifically they are fruit. Pumpkins are available all year; just remember they are freshly harvested during October. Therefore, the next time you’re pondering what to do with your pumpkin think Happy Healthy Halloween and try something new!

References:

UNL Extension Backyard Farmer: Pumpkins Have Many Uses
UK Extension Lyon County Extension Homemaker Newsletter: More Than Pumpkin Pie

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One of the main problems we face today is how to get our family to eat healthier. Does that mean allowing our family to eat whatever they want - like candy, cookies and cakes?

Many of us love eating sweets, whether it is lollipops, candy bars, cookies, donuts, etc. Sweets are a childhood, as well as an adult, favorite treat, especially on Halloween. Halloween is a day to get as much candy and sweets as you can. They can be hard to pass up. Unfortunately, we know they are not great for us. It is unhealthy to overeat sweets. What do we do if we have a bucket full of them?

Disadvantages of eating sweets:

1. Sweets do not add nutrients to our diet.

2. Sweets add unwanted calories. Sugar and sweets are high in empty calories.

3. Sweets can negatively affect our energy level. They can give us a quick boost of energy, almost immediately; but further a quick decline in energy.

4. Sweets can lead to weight gain.

5. Sweets can lead to bacteria and tooth decay.

6. Sweets and candy can increase blood-sugar levels.

How do we get the family to slow down on sweets?

1. Remove the temptations from the home.

2. Buy healthy foods such as fresh fruits or vegetables.

3. Make sure to pack a pre-packed snack to have at school.

4. Avoid sending snack money.

5. Use the candy-free check-out lane at the grocery stores.

6. Have family members respect your decision and support each other.

What to do with extra sweets?

1. Donate the sweets to troops overseas.

2. Sell the sweets to a local dentist. Check out the website or local ads to find a dentist that participates in the Halloween Candy Buyback.

3. Freeze the sweets. Children won’t eat too much so quickly.

4. Cook with them occasionally.

Healthy Halloween Alternatives:

1. Replace candy and sweets with small treats such as yo-yos, stickers, pencils, erasers, etc.

2. Replace candy and sweets with healthy alternatives such as dried fruit snacks, granola, or trail mix.

3. Replace candy and sweets with coupons for healthy snacks.

References:

www.LSUAgCenter.com

www.coolmompicks.com

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Chocolate Pumpkin Cake

Are you looking for creative ways to use vegetables from your fall garden?

Pumpkins, pumpkins everywhere! What will you do with all those pumpkins? Here is a tip on how to incorporate your fall harvest into a simple recipe and improve your fruit and vegetable consumption. This recipe is also great for picky eaters because they will not be able to detect the hidden vegetable source.

The orange color of pumpkins indicates a rich source of beta carotene. Pumpkins are also a good source of potassium, lutein and fiber as well as many other nutrients. The nutrients in this superfood may reduce your risks of some cancers, cataracts, macular degeneration, and heart disease. Many people enjoy pumpkin pie at this time of year; however, pumpkins are not just for pies. Keep a few extra cans around to make pumpkin soup, pumpkin ravioli, or pumpkin pancakes. Chocolate and pumpkin make a great combination as well - here is one of my fall favorites.

Chocolate Pumpkin Cake

Chocolate pumpkin cake is an easy yet delicious and nutritious treat! All you need is a box of chocolate cake mix and 8-10 ounces of pure pumpkin. Simply replace the oil, eggs, and water, of which a traditional box cake recipe calls for, and replace with an 8-10 oz. can of pumpkin or fresh pureed pumpkin. This technique reduces the fat and cholesterol while increasing the nutrients. The mixture will be thick and dense and will cook somewhat like a fudgy brownie. Thus you will only need to use one 8” round pan. You also may need to adjust your cooking time – check doneness by inserting a toothpick into the center of the cake. If cake sticks to the toothpick, continue baking for a few more minutes. When done, the cake should have also cooked away from the sides of the pan. If you decide to add frosting, make certain the cake has cooled completely. Also, this chocolate pumpkin cake has a better taste and texture when served chilled, so plan in advance. I prefer to chill mine overnight.

Bon appetit!

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The challenges of improving Louisiana’s local farm economy range from federal policy to local and regional nuances in land-use and regulations. By developing local and regional Food Policy Councils (FPC), Food System Networks and Food Sector Collaborations, every part of the state can capitalize on the assets of the region to overcome barriers and challenges. In New Orleans the Food Policy Advisory Committee, for example, successfully worked with the City of New Orleans to create a $14 million fund to incentivize grocers to locate in underserved neighborhoods. This kind of innovation should not be limited to New Orleans or metropolitan areas. Local and regional food policy councils can bring together the best and brightest in the region to build a sustainable and vibrant local farm economy.

Throughout Louisiana, from Jefferson David Pro Start to the Good Food Project in Alexandria and from John Besh’s restaurants to the Ponchatoula High School Future Farmers of America program, Louisianans are building a sustainable local food economy that will improve the health and wealth of communities throughout the state. A regional or local FPC can gather this energy, share best practices, and guide the vision for a healthy, vibrant Louisiana rooted in the traditions of the past and innovating for the future.

Louisiana, with a strong local food economy, can enhance access to fresh, local produce and improved health outcomes for diet-related illnesses. The goal of an FPC is to involve anti-hunger activists, farmers, processors and distributors, educators, public health professionals, state and local government officials, and health care providers.

Several states from around the country have active regional and local food policy councils that work to develop tangible action steps for participants to build strong, sustainable, and healthy citizens. An FPC can develop a plan to leverage resources to fight hunger in every parish of Louisiana through coordination and collaboration. In addition to this, a farm to school program effectively utilizes existing resources and develops new markets for farmers, processors and distributors. Finally, each region in the state can develop a local food policy council to work collectively towards strengthening the local farm economy.

Join the LSU AgCenter on November 7, 2012, at the Pennington Biomedical Research Center for the first Louisiana Food Access Summit. To register for this event, click here.

For additional information please contact Annrose Guarino via email or by calling 985-785-4473.

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With the winter season on the horizon, it is important to begin to think about getting your annual flu shot. Although this immunization doesn’t protect you from all strains of the respiratory disease, it will protect you for the current flu viruses that are in circulation.

Influenza (flu) is a contagious virus infection that affects the nose, throat and lungs. November through March is the prime time that the virus is active. Symptoms of flu include any combination of: cough, fever, fatigue, headache, muscle aches, sore throat and stuffy or runny nose.

Young children, adults over 50, individuals diagnosed with diabetes or heart disease, pregnant women, individuals with weakened immune systems and those living in long term care facilities are considered to be more susceptible for serious and prolonged illnesses which can even cause death.

To prepare for the flu season: receive the vaccine; follow a healthy diet; wash hands often and properly; use alcohol-based hand sanitizers when water is not available; use and discard paper towels rather than using cloth towels; cover your mouth and nose with a tissue when you cough and sneeze - then discard the tissue; refrain from large public gatherings; check with your doctor as to what antiviral medications you should have on hand; refrain from sharing personal items including drinking cups, straws, cosmetics, eating utensils, washcloths and towels; and disinfect shared items and common areas such as countertops and sinks, door knobs, telephones, tables, and any other frequently touched areas.

If you contract this virus, remain home from work, school or other outings. Attempt to remain as isolated as possible from other family members, as this virus is quickly spread. Take doctor-prescribed antiviral medication, drink plenty of liquids and get adequate rest. If you care for others infected with the flu, keep the person isolated, give prescribed medications on schedule, wash or sanitize hands, clothing and bed linens often.

To prepare for the flu season, create a “flu emergency kit” including: an ample water supply (1 gallon per day per person); canned fruits, soups and vegetables; crackers; canned fruit juices; peanut butter; baby food; pet food; your doctor recommended over-the-counter medicines for fever or pain relief; vitamins and a thermometer; and personal supplies such as tissues, toilet paper and disposable diapers if needed.

The best prevention during flu season is to stay healthy by eating a variety of healthy foods including whole grains, fruits and vegetables to obtain the necessary vitamins, minerals and nutrients needed. Eat in moderation; limit fats, salt and added sugars; exercise daily (adults 30 minutes and children 60 minutes); manage stress and get ample rest.

Information for this article obtained from:
Louisiana Department of Health and Hospitals, Office of Public Health, Be Prepared for a Flu Pandemic
U.S. Department of Health and Human Services, Administration on Aging

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by Monica LaBorde

In Louisiana, Thanksgiving means large family gatherings and lots of delicious food. Holiday meals are a special time for celebrating. Of course the meal is centered on that ever popular “turkey." Defrosting the turkey in time for Thanksgiving dinner takes careful planning on your part. The key to getting your meal defrosted and cooked on time begins with the following preparations:

Thaw Carefully

In the refrigerator a turkey will take 3 to 4 days to defrost.

In the sink, place the turkey (still in the bag) in cold water to cover. It will take 7 to 8 hours or overnight to defrost. Be sure to replace the fresh cold water often. It is very important that the outside of the turkey does not get warm because that would be the perfect breeding ground for bacteria.

To Cook

• Remove thawed turkey from bag. Remove neck and giblets from inside the turkey cavity. Cook these immediately or put in the refrigerator until later.
• Rinse turkey in cold water and pat dry.
• Season the turkey by rubbing salt, pepper, and other seasonings inside the body cavity.
• Rub the surface with melted margarine.
• Place on a rack, breast side up, in an open pan. Cook uncovered in a slow oven, 325 degrees F.
• When turkey is brown, place a loose tent of foil over turkey to keep it from over-browning.
• Do not pierce the skin with a fork---juices will be lost.
• Plan enough cooking time so that the turkey is done 30 minutes before serving. The turkey will slice easier if some cooling time is allowed.
• An internal temperature of 180 degrees F will ensure that the turkey is thoroughly cooked.

Never partially cook a turkey one day and finish it the next day – you put your family at risk for food poisoning.

Cooking Times for Baking Turkey

• Small (9 to 12 pounds) – 2 ½ to 3 hours
• Medium (12 to 16 pounds) – 3 to 3 ¾ hours
• Large (16 to 20 pounds) – 4 ½ to 5 hours

Happy holidays!

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The month of October is a crucial awareness month for women’s health. Throughout the month of October, National Breast Cancer Awareness is observed. While most people are aware of breast cancer, many forget for themselves and the ones they love to develop a plan for reducing the risk and early detection in the disease’s early stages. So, do you think pink in October?

According to the American Cancer Society, in the United States, about 12% of women will develop an invasive breast cancer within their lifetime. Therefore, it is critical to know the steps to take in order to reduce the risk and detect within the early stages of the disease.

Be proactive. Visit your doctor for regular health screenings and mammograms. If you don’t have health insurance, check out resources within your community that will assist with providing access to health screenings.

Maintain a healthy weight. If overweight, set the goal of losing 5% - 10% of your current weight. Slow weight loss of a ½ pound to 2 pounds per week is best.

Incorporate regular physical activity into your routine; at least 75 minutes to 150 minutes of moderate to vigorous activity per week for maximum health benefits.

Limit alcohol intake. Consuming alcoholic beverages in moderation is okay; moderation includes 1 drink for women and 2 drinks for men per day (1 – 5oz. glass of wine, 12 oz. beer or 1.5 oz. hard liquor).

Let MyPlate be your guide when selecting your daily food choices. Choose more whole grains, fruits and vegetables, and lean protein sources. Increase your intake of fruits and vegetables to at least 5 cups daily. Think color when selecting your fruits and vegetables; the more colorful, the better. If you aren’t sure how much you should eat, use the MyPlate Daily Food Plan as a guide.

Know your health history and your family's health history.

Sources
American Cancer Society
Susan G Komen Foundation
MyPlate
National Cancer Institute
National Breast Cancer Foundation

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Schools can provide affordable lunch options, but some family members choose to pack lunches from home for school and work. Packing lunches from home can keep the cost down and can be healthier and add more nutrients.

Here are some ways:

Use Reusable Containers
Using paper bags, disposable forks and spoons and sandwich bags is wasting money every day. Purchasing durable food containers with tight-fitting lids in several sizes can save money and help the environment.

Avoid Single Serving Packages
Buying large quantity containers of lunch box foods and beverages saves money and provides more food and more nutrients in the meal. Using reusable containers, pack single serving portion sizes of fruits, vegetables and yogurt. You can buy a block of cheese and cut it into cubes and pack for lunch as a snack for yourself or your child, which is better than purchasing cheese sticks or other processed cheese snacks.

Prepare, Bake and Cook Ahead of Time 
On weekends, prepare servings of food for two or three days - such as chopped vegetables, pasta salads, soups, casseroles, spaghetti, stews, gumbo and other healthy meals. In addition, bake healthy breads, muffins, cookies and even brownies using whole wheat flour, oats and fresh fruits and vegetables.

Plan Menus in Advance
Plan meals for a week and make sure you have enough ingredients for two meals. Pack the lunches the night before to avoid rushing in the morning and forgetting part of the lunch. Make packing lunches a fun family event. Invite your children to help pack their lunches so that they will be excited to enjoy what they have packed for themselves to eat.

Resources:
USDA Supplemental Nutrition Assistance Program
K-State Research & Extension

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Most of the time, pumpkins are only used for carving and then discarded after Halloween is over. However, they are actually a lot more versatile than originally thought! Here are some of the ways that pumpkins can be utilized:

-Carving them into spooky shapes for Halloween
-Making them into delicious breads, soufflés, soups, fried snacks, cookies…shall I go on?
-Creating a revitalizing facial mask
-Adding flavoring to fall inspired coffee drinks

Some of those ways to use pumpkins may come as a surprise to you but even more surprising is the substantial amount of vitamins and anti-oxidants that pumpkins have to offer! They are a good source of some B vitamins, iron, magnesium, and phosphorus. They are an excellent source of vitamins A, C, and E; riboflavin; potassium; copper; and manganese.

What exactly does this translate to in terms of health benefits?

-Helps to control cholesterol levels
-Helps to maintain a healthy weight
-Provides nutrients that improve skin health
-Possibly helps to prevent lung and oral cancers
-Helps maintain eye health and prevent age-related macular degeneration

So how about starting the day off right with some scrumptious and healthy recipes using pumpkin!

Pumpkin Muffins

3/4 cup packed brown sugar
1/2 cup light margarine, softened
1/4 cup maple syrup
1 egg
1 cup canned pumpkin, with no salt added
1 & 3/4 cups all-purpose flour
1 teaspoon baking soda
1 teaspoon salt
Fat-free non-stick cooking spray

Directions

1. Combine sugar, margarine, and syrup. Beat well.
2. Add egg and pumpkin, beating until smooth.
3. Stir together remaining ingredients. Add pumpkin mixture. Stir just until moistened (batter will be lumpy).
4. Spray muffin pans and fill half full. Bake at 375 degrees F for 20 minutes.

Resources

Self Nutrition Data, search pumpkin, raw: nutritiondata.self.com
Nutrition and You, search pumpkins: www.nutrition-and-you.com
Pumpkin Muffins, LSU AgCenter Smart Choices Recipe Book

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Carmen Miranda and the Banana Lady have worn hats or headpieces loaded with fruits and vegetables. Locally, the Salubrious RD has been spotted with a similar adornment. Karen Walker is a registered dietitian and an area agent in nutrition for the LSU AgCenter Extension office in Jefferson, Louisiana. She teaches the Smart Choices Lessons for the Expanded Food and Nutrition Education Program (EFNEP).

Lesson 4: "Make Half Your Plate Fruits and Vegetables" was taught to 88 sixth grade girls at J.D. Meisler Middle School in Jefferson Parish.

Ms. Walker teaches one hour youth lessons which include several fun activities. A game of bingo, complete with prizes like veggie eye glasses or get growing lunch bags, was first on the agenda. Next the group participated in some physical activity--twisting, jumping, and hopping to the More Matters: Fruits and Vegetables song and dance music CD. Since these students are from Coach Bierman’s PE/health class, some sort of physical activity is incorporated into the lesson each week. Participation is the key.

To reinforce the fact that half of your plate should include fruits and vegetables, Karen gave the students a sheet of paper with a blank plate, and they were asked to divide the plate and draw two fruits and two vegetables on their plate.

All fruits and vegetables grow from the ground and are parts of a plant. To incorporate some critical thinking, Ms. Walker asked the students to determine which part of the plant are certain fruits and vegetables. For example the beet is a root, celery is a stem, peas are seeds, broccoli is a flower, green beans are a fruit, and collard greens and spinach are leaves. “If you are eating cauliflower, you are eating a flower,” she explained. The students had time to complete the assignment and the answers were given by the students who raised their hands with the correct answer.

The class summary included flash cards with less familiar examples of fruits and vegetables. “Do you recognize this?” Ms. Walker asked as she held up a card with a mirliton or chayote squash. “They grow in Louisiana,” she added. Finally, she gave the students the answers. Several other cards were shown and the students answered with the name of the correct fruit or vegetable.

A sample of fresh broccoli, cauliflower, and a baby carrot were given to students, so they could taste a raw vegetable. "This snack will contribute to the five servings of fruits and vegetables that you need each day," she reminded them. A variety of activities are incorporated into these lessons because learning is fun.

Sources:
Fruits and Veggies, More Matters
ChooseMyPlate.gov
LSU AgCenter

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At least once a week on any given school day kids bring their lunch to school because they do not like what is being served in the cafeteria. The problem with some lunches brought from home is they are subjected to temperature extremes. Varying temperatures can lead to food poisoning. Make sure to pack your lunch in an insulated lunch pack with an ice pack so foods stay cool. Make sure if you are reheating any foods to do so thoroughly.

Foods That Must Be Kept Cold

· Meats, fish, poultry, eggs and cooked beans or sandwiches and salads made with these foods

· Processed meats (bologna, hot dogs, ham)

· Milk and milk drinks

· Custards and puddings

· All foods containing cheese (including pizza and casseroles)

· Yogurt

· All cooked vegetables

· Cut melons

· Cooked rice, pasta, salads, soups or dishes containing rice or pasta

· Gravy, sauces, butter and margarine

Foods That Are Safe At Room Temperature

· Nuts and peanut butter

· Dry soup mixes

· Unopened shelf stable puddings

· All raw vegetables and fruits

· Breads, crackers, cookies, dry cereals

· Condiments such as ketchup and mustard

· Fruit pies

Source: Virginia Cooperative Extension Service

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September is National Food Safety Month. In 2011, the statistics on foodborne illness in the United States, from the Centers for Disease Control and Prevention (CDC), estimate that each year about 1 in 6 Americans (or 48 million people) become sick, 128,000 are hospitalized and 3,000 die of foodborne diseases. So what can we do to protect ourselves? The new food safety campaign suggests that we follow these four simple steps:

1. —Clean
2. —Separate
3. —Cook
4. —Chill

Clean

Before you begin, make certain to wash your hands! Washing our hands is the first and most important step to preventing foodborne illness.

—Proper hand washing techniques suggested by the CDC is to wet your hands, apply soap, rub for 20 seconds, rinse under running water, dry hands with a paper towel, and turn off the faucet with the paper towel. If you are in a restroom, you should also use the paper towel to open the door when exiting the restroom.

—Wash counters, cooking equipment, and fruits and vegetables before you chop/peel them.

Separate

Don’t cross contaminate! Make certain that cooked items do not touch any cooking equipment which previously held raw food.

Cook

The only way to tell if your food is cooked thoroughly is to use a thermometer.  Click here for a temperature chart.

Chill

Refrigerate leftovers within two hours. Leaving food at room temperature for two hours or longer starts to increase bacterial growth. Keep the fridge at 40˚F or below.

Safety is key! So when in doubt – throw it out!

Resources:
FoodSafety.gov
Check Your Steps - Clean (video)
Check Your Steps - Separate (video)
Check Your Steps - Cook (video)
Check Your Steps - Chill (video)

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Who is the most important influence on your children? You are of course. You have the ability to help your children develop good, healthy eating habits during their life. Offering your children a variety of different foods gives your children the nutrients that they need from many different types of foods. Family time can be great for cooking, eating and talking together.

Here are 10 tips for setting good examples of being a role model for your children:

1. Showing by examples: Plan to eat snacks that include raw vegetables, fresh fruits and 100% whole grain foods. This will allow your children to see you eating healthy and follow your lead.

2. Bring your children grocery shopping: Grocery shopping with your children teaches then how to pick healthy and nutritious foods. Explain to them the growing process of vegetables, fruits, grains, dairy and protein foods and their value. Allow your children to make their own healthy choices.

3. Being creative in the kitchen with your children: Use cookie cutters to cut your vegetables and fruits. Let your children tell the family what foods they helped prepare. Encourage and motivate your children to create new snacks. Create your own trail mixes with your children and name it after the family’s name or your children’s name.

4. Offering everyone the same foods: Don’t cook different dishes to please your children. Plan family meals that everyone eats.

5. Rewarding your children with attention, not food: Show your children affection with hugs and kisses - not sweet snacks.

6. Focusing on family members at the table: Avoid looking at the television and talk about fun and happy exciting things at mealtime.

7. Listening to your children: If your children say that they are hungry, offer them a small healthy snack full of nutrients before dinner.

8. Limiting TV and computer time: Give your children allotted TV and computer time of no more than 2 hours.

9. Encouraging physical activity: Encourage walking, running and playing with your children on a weekly or bi-weekly basis. This sets a good example for exercising.

10. Being a good food role model: Try new foods and acquire new tastes. Tell your children what it tastes like and offer your children a sample to taste for themselves. Offer the new food with your children’s favorite food. Do not force them to eat the food.

Reference: www.choosemyplate.gov/

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by Monica LaBorde

September is Rice Month. Rice happens to be an important staple to any Louisiana citizen's diet.

Rice is a complex carbohydrate. Both brown and white rice are nutritious and can help you reduce fat in your diet. Brown rice contains slightly more nutrients, followed by white rice, then instant rice. Wild rice has a little more protein and a little less carbohydrates then brown rice. One cup of cooked white rice contains 225 calories and only a trace of fat. Rice can be made a part of any meal and can be used in recipes for salads, main dishes and desserts. It is easily prepared and an economical base for gourmet recipes as well as quick and easy home cooked meals.

It is important for us to remember it is not the rice that is high in fat, but the gravies and sauces we cover the rice with that really add on the fat. Here is a great recipe for you to try:

Easy Seasoned Beans and Rice

1 & 3/4 cups chicken broth
1/2 teaspoon ground cumin
1/8 teaspoon ground black pepper
1 medium onion, chopped (about 1/2 cup)
1 small green pepper, chopped (about 1/2 cup)
3/4 cup uncooked regular long-grain white rice
1 can (about 15 ounces) kidney beans, rinsed and drained

Heat the broth, cumin, black pepper, onion and green pepper in a 3-quart saucepan over medium-high heat to a boil. Stir in the rice. Reduce the heat to low. Cover and cook for 20 minutes or until the rice is tender.

Heat beans in a saucepan and heat until hot. Fold into hot rice and serve. Serves 4 (1/2 cup).

Nutrition facts per serving: 192 calories, 1 gram fat, 285 mg sodium

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In accordance with the 2010 Dietary Guidelines for Americans, Americans have been consuming way more salt (sodium) than is necessary. So why is eating too much salt a big deal? Salt intake has been directly correlated to our blood pressure in a number of studies. Therefore, increased salt intake equals an increase in an individual’s blood pressure; decreased salt intake equals a decrease in an individual’s blood pressure. Abnormally high blood pressure is associated with a higher risk of developing a number of chronic diseases. By lowering your blood pressure, you can lower your risk for developing cardiovascular disease, congestive heart failure, hypertension, and kidney disease.

Some fun facts about salt (sodium) that you might not know:
-Salt (sodium) is necessary for survival.
-Only 500 mg of sodium per day is necessary for survival; most Americans consume from 3,600 to 6,000 mg of sodium per day!
-Sodium in our bodies is mainly used for keeping our teeth and bones strong and for maintaining our fluid balance.
-Canned, smoked, cured, pickled, and fried foods have been identified as the main culprits for our overconsumption of salt.

What is a good way to reduce our salt (sodium) intake?

The Academy of Nutrition and Dietetics recommends using spices!

Spices are a great way to flavor your foods without using too much salt. Here are some spices to consider:
-Black pepper
-Cayenne pepper
-Oregano
-Cumin
-Garlic powder (not to be confused with garlic salt)
-Onion powder (not to be confused with onion salt)
-Bay leaf
-Curry powder
-Thyme
-Paprika
-Nutmeg
-Clove
-Cinnamon
-Chili powder
-Italian herb seasoning blend

The Academy of Nutrition and Dietetics also recommends herbs as a choice for sodium reduction in the diet. They can be purchased fresh, dried, or home grown.

For other great ways to reduce sodium without reducing taste, you can refer to the following links and resources:

Spice Advice: Get to Know your Spice Rack  

The Nutrition Source: Salt Substitutes

Shaking the Salt Habit

LSU AgCenter MyPlate: Let’s Eat for the Health of it Curriculum

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Hurricane Isaac has passed, but many are in or will be in recovery mode after the lights come on and the waters recede. The big question by many is what to do with the food that has been in the house? Is it still safe to eat?

The U.S. Department of Agriculture (USDA) makes recommendations for proper handling of food after an emergency. The following information provides tips on how to handle food if there has been a power outage or if flooding has occurred.

Power outages:

·Never taste food to determine if it’s safe to eat.

·Check the temperature of the refrigerator or freezer; perishable foods (meats, seafood, soft cheeses, milk, eggs, deli foods or leftovers) that are above 40° F for more than two hours should be discarded.

·If you don’t have a thermometer and power is out for four hours or more, discard perishable items.

·If freezer items still have ice crystals or are at 40° F or below, it is safe to cook, eat or refreeze.

·Discard freezer items where the power has been out for over 48 hours.

·Remember, when in doubt, throw it out!

Handling food if flooding has occurred:

·Discard all food that has come in contact with flood waters; this includes canned goods (store bought or home canned).

·Do not eat food packed in plastic, paper, cardboard, cloth, and similar containers that have been water damaged.

·Drink only bottled water that has not come in contact with flood waters. Also, check local announcements that provide updated information on the safety of the water supply.

·Discard wooden cutting boards, wooden utensils, plastic utensils, baby bottle nipples and pacifiers

·Thoroughly wash metal pans, ceramic dishes, and utensils (including can openers) with soap and water, using hot water if available. Rinse, and then sanitize them by boiling in clean water or immersing them for 15 min. in a solution of 1 tablespoon of unscented, liquid chlorine bleach per gallon of drinking water.

·Thoroughly wash countertops with soap and water, using hot water if available. Rinse, and then sanitize by applying a solution of 1 tablespoon of unscented, liquid chlorine bleach per gallon of drinking water (or the cleanest, clearest water available). Allow to air dry.

By following these recommendations, you can protect yourself and your family from hazards that can cause food to be unsafe to eat after an emergency. Always remember the error proof rule - when in doubt, throw it out.

Sources
Keeping Food and Water Safe Before, During and After a Disaster, LSU AgCenter
Food Safety for Consumers Returning Home After a Hurricane and/or Flooding, USDA
Food Safety in a Power Outage, USDA

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Realizing that August is national sandwich month and national peach month, I sat and contemplated about how I could combine these two American favorites. I suddenly recalled the pleasure of eating a special grilled sandwich I had at the beach a few summers back. The combination of these ingredients provides layers of flavors and textures that meld perfectly together. I hope you enjoy this recipe.

Grilled Chicken Sandwiches with Grilled Peaches and Blue Cheese

Ingredients

1/2 large purple onion, sliced ¼” thick
1 tablespoon extra-virgin olive oil
2 large ripe peaches, sliced ¼” thick
6 whole wheat rolls or buns
6 ounces soft ripened blue cheese
1&1/2 cups arugula
6 tablespoons low-fat mayonnaise
6 herb-marinated chicken breasts
Salt and pepper to taste

Preparation

1. Preheat grill to 400° to 450° (high) heat.

2. Rinse fruit and vegetables under running water and pat dry with a paper towel. Peel and slice peaches and set aside. Slice onion and brush 1 tablespoon extra virgin olive oil onto sliced onion. Sprinkle with salt and pepper.

3. Grill onion, grill lid closed, over 400° to 450° (high) heat 7 to 10 minutes on each side or until just tender. Grill peach slices next, closed grill lid, over 350° to 400° (medium-high) heat 3 to 5 minutes on each side or until grill marks appear.

4. Spread 1 tablespoon of low-fat mayonnaise inside each roll/bun top and grill, cut sides down, lid open, over 400° to 450° (high) heat for 1 to 2 minutes or until golden brown.

5. Spread blue cheese on cut sides of roll bottoms. Optional: after spreading the blue cheese, place back on grill 1 to 2 minutes, cheese side up, to slightly warm the cheese. Next, layer with onion, arugula, chicken, peaches, and roll top.

Enjoy!

Adapted from a recipe at www.myrecipes.com.

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Hey parents! Did you know that giving children a nutritious breakfast in the morning makes a BIG difference in how they perform during the day in school? Well, listen up!

Giving your child a well-balanced, nutritious breakfast in the morning will help your child do the following during the day in school:

· Focus and concentrate better on school work

· Work and understand math problems better

· Increase energy level

· Become healthier

· Attend more days of school

· Have a higher nutrient intake

· Have fewer behavioral problems in school

Eating breakfast with your children allows them to eat more nutritious food because they are eating what they see you eat. Let children help prepare the breakfast by allowing them to get the cereal bowls, cereal, milk or spoons. This will allow them to feel special and  that they are fixing their own breakfast. If your child does not have time to eat at home, make sure that he or she eats breakfast at school.

Parents, let’s make sure that children have everything they need to be successful, healthy and full of energy during the day at school.

Reference: Smart Choices Curriculum

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by: Monica LaBorde

Want your children to be alert in school? Encourage them to eat breakfast everyday. Studies show that breakfast eaters are healthier and more energetic throughout the day. National studies also confirm that breakfast can help children concentrate, think, behave and learn more. Better concentration means higher test scores and higher math scores. Breakfast eaters also are healthier and attend more days of school. When children learn to eat breakfast at a young age; they are more likely to carry on this good habit throughout their lives.

If your children don’t have time to eat at home or just are not hungry first thing the morning, have them try breakfast at school. School breakfast supplies 1/4 the recommended daily allowance of a child’s nutritional needs for the day. School breakfast is a healthy meal that provides a variety of foods. Best of all school breakfast is easy and convenient.

If you are looking for a breakfast fast food instead of a fast food breakfast, try making mix’ n match breakfast sandwiches, like the one you see at fast food restaurants. Of course you can control the caloric intake and the nutritious value of the “make at home” fast food breakfast. It is important to choose healthy sandwich ingredients.

Here are some suggestions:

Grain/Bread group select: Bagels, English muffins, tortillas, pancakes, French bread, waffles, pitas.

Fruit/Vegetables group select: Bananas, apples, peppers, peaches, tomatoes, melon, kiwi, oranges, pineapple, and mushrooms.

Meat/Protein group select: chicken, fajita strips, eggs, lean ham, taco meat, beans, and peanut butter.

Dairy food group select: low-fat cheeses, low fat cream cheese

Mix and match ingredients for a quick breakfast with a flair. Make open face sandwiches with cheese melted on a slice of French bread. Try a Hawaiian breakfast pizza using melted cheese on a toasted English muffin topped with pizza sauce, lean ham with pineapples. Nourish your child with a breakfast pita filled with thinly sliced chicken, peppers and cheese. Lastly, make a pancake roll-up with turkey sausage and string cheese on a warm pancake.

Encourage your children to eat a healthy breakfast everyday. They will see the benefits for years to come. 

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Diabetes develops when the body either does not produce insulin or does not use insulin properly. Insulin allows the body to move glucose (sugar) from the blood into the cells of the body which provides energy. Without insulin, the blood glucose will rise to dangerously high levels leading to the development of diabetes. The diets of individuals diagnosed with diabetes centers around carbohydrates since carbohydrates have the greatest effects on an individual’s blood glucose levels.

According to the American Diabetes Association, one of the major myths relating to a diabetic diet is: individuals diagnosed with diabetes cannot consume carbohydrates. The only foods that do not contain carbohydrates are fats and meats. Sources of carbohydrates include: bread, crackers, pasta, rice, grains, cereal, peas, potatoes, corn squash, lima beans, green beans broccoli, carrots, milk, cheese, yogurt, fruits, fruit juices, sweets, desserts, table sugar, honey, molasses and syrup. Since carbohydrates provide energy to the body all individuals should consume selected carbohydrates in moderation.

The goal for selecting carbohydrates is to select those that are not quickly digested and absorbed by the body. Prior to deciding on what carbohydrates you will add to your diet, follow the guidelines set by your physician and trained dietitian.

There are three main types of carbohydrates: sugars, starches, and fiber.

Sugars

According to the American Diabetes Association, sugars are completely absorbed and raise blood glucose quickly. The three types of sugar include naturally occurring sugars such as lactose and fructose found in milk or fruit. The second type of sugar is added sugar which includes table sugar or sucrose and other sweeteners that are added to foods during processing. These include fruit canned in heavy syrup or sugar added to beverages. Finally there are sugar alcohols. Examples are low or reduced-calorie sweeteners. Sugar alcohols do not contain alcohol and have less of an effect on blood glucose than other sugars.

Starches

Starches, the second type of carbohydrates, are formed when many units of sugar are joined together. The types of starches include: amylopectin, amylose, and oligosaccharide. Amylopectin is rapidly digested and absorbed into the body which causes blood glucose levels to rise quickly. Examples of amylopectin include short grain sticky rice and baking potatoes. Amylose is known as a resistant starch because it resists digestion and does not cause a rapid rise in blood glucose levels. Examples of amylose include new potatoes, raw potatoes, green bananas, high amylose maize starch, and heated-then-cooled starches such as cold cooked potatoes, rice and pasta. Oligosaccharide carbohydrates which are found in beans and legumes are not digested in the small intestine and do not raise blood sugar levels.

Fiber

Dietary fiber includes non-starchy carbohydrates and the woody part of plants. Dietary fiber is not digested in the small intestine and does not raise blood glucose levels. There are two types of dietary fiber. Soluble fiber helps lower blood cholesterol levels and controls blood sugar and promotes intestinal health. Sources of soluble fiber include fresh or dried fruit, vegetables, oats, legumes and seeds. Insoluble fiber assists with the regular expulsion of waste from our body. Insoluble fiber are non-digestible and do not raise the blood glucose level. Sources include whole grain breads and cereals, fruits, vegetables, and unprocessed bran and wheat germ.

For healthy nutrition, choose foods containing carbohydrates from whole grains, fruits, vegetables and low-fat milk. Eat sugars and sweets in moderation as these foods tend to have few nutrients and high levels of calories and fat. Before changing your diet visit with your physician and a registered dietitian who will help you understand about eating healthfully, and using sweets and sugars in moderation.

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Despite the word ‘nut’ appearing in the word ‘peanut,’ peanuts are not nuts! They are actually legumes and fall into the same category as beans, peas, and lentils. It is recommended that peanuts be planted in the Louisiana climate from April 1^st-June 15^th for the best harvesting results. The peanut plant actually starts off as a ground flower that, due to its heavy weight, eventually points downwards and continues growing underground. This is where the familiar brown pod-covered legumes form and mature. You can find out if you have good quality peanuts by shaking them. Firstly, they should feel heavy for their small size and secondly, they should not rattle because that is an indication of a dried out peanut.

Peanuts are not just your average party, baseball, or circus snack; they actually pack a lot of nutrition punch for their size! If the dry roasted, salt free peanut option is chosen, they are a great source of protein, manganese, and niacin with a low sodium and cholesterol content. Peanuts also provide mostly healthy fats so they are considered heart healthy! For a healthy sized serving, try to limit your intake to ¼ cup. You will be surprised how filling this small portion of food can be!

In addition to these nutrition pluses, here are some of the health benefits associated with peanut consumption:

• reduces the risk of developing cardiovascular disease
• can potentially reduce the risk of stroke
• can possibly decrease the risk of developing colon cancer
• can help to prevent gallstones
• can provide protective qualities against Alzheimer’s and age-related cognitive decline
• lowers the risk of weight gain

As far as adding peanuts into your daily diet goes, be creative! Here are some ideas you can test out on your own:

• Sprinkle roasted peanuts onto a salad.
• Use chopped peanuts in a homemade Pad Thai dish.
• Spread peanut butter onto bread, bananas, celery, apples…really anything that appeals to you!
• Grab a handful of peanuts for a quick snack.
• Mix some roasted peanuts with your favorite veggies. Try green beans for starters!
• Add nuts into homemade bread and oatmeal for a little extra protein.

For some more creative peanut ideas, you can check out the National Peanut Board’s website or Epicurious, for people who love to eat!

Resources:

National Peanut Board

World’s Healthiest Foods, Search peanuts

Self Nutrition Data, Search peanuts

Epicurious, Search peanuts

Louisiana Vegetable Planting Guide, LSU AgCenter

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One medium and one large cucuzza or Italian gourd/squash.

Karen Marie, the Salubrious RD, holds a large cucuzza.

Yesterday I was walking to my van when I passed Lois, one of the ladies participating in the LSU AgCenter’s: LET’S EAT FOR THE HEALTH OF IT /Smart Choices Nutrition series offered to Jefferson Parish employees housed at the Yenni building. She was carrying a large green cucuzza.

Immediately, I became excited and curious as to where she procured such a treasure. Not only is the cucuzza the largest and most unusual vegetable in the world; it is delicious to eat. My salivary glands were stimulated and my stomach lurched.

I could not just let her pass by me without asking a question. “Where did you get the cucuzza?” I asked smiling widely. Lois explained that Wayne, who works in the Yenni building, grows them. “OMG,” I thought! Just as she was finishing her sentence, a gentleman walked towards us. It was him; the cucuzza grower in the flesh. I was giddy with excitement and began rattling off questions like Jeopardy’s host Alex Trebek.

Finally he asked me the question of the day. “Would you like to have one?” he inquired. I answered yes so quickly, I’m not certain I was even understandable. He offered to bring a cucuzza to me the next day. We exchanged business cards and I beamed with excitement.

Just before Wayne left, I realized there were cooking pears in my van to be delivered to my mother. I offered a bag of pears to him as barter for the cucuzza. He accepted.

As promised, there were two, not one, cucuzzas waiting for me in my office the following morning.

Don’t you just love a story with a happy ending?

“Now what is a cucuzza?” you may ask. The cucuzza is an Italian gourd or squash, with its own website and everything. Louis Prima even wrote a song about the wonderful cucuzza. To visit the website click HERE.

Cucuzza can be a substitute for yellow, summer, or zucchini squash in most recipes. It has a mild flavor similar to the merliton, yet it's sweeter and easier to peel. Sometimes, if the Italian gourd is freshly harvested, you can grate it without having to remove the peel. Wash well before handling any vegetables used in a recipe.

Take it from the Salubrious RD - cucuzza is low in fat, high in fiber, contains Vitamin C and is a great vegetable to add to your plate. Look for the cucuzza now- it is in season.

References:

www.cucuzzasquash.com

Squash and Pumpkins from www.lsuagcenter.com

Master Gardeners of Greater New Orleans - Gardening Tips

Quincy's Recipe Corner - Italian Squash Pie

Louisiana Vegetable Planting Guide from www.lsuagcenter.com

What is a Cucuzza Squash? from www.wisegeek.com

Dave's Garden

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"Make half your plate fruits and vegetables" is a key MyPlate consumer message to promote increased consumption of fruits and vegetables for an overall healthy diet. They provide many vitamins, minerals, fiber, phytochemicals, and of course, water. Cool melon cubes, pineapple and orange slices, and berries are a few examples of fresh fruits that provide satisfying hydration on a hot summer’s day. Proper handling and storage ensures fresh fruits and vegetables maintain their taste and freshness longer and are safe for consumption.

·Fresh fruits and vegetables should not be washed before storage. However, if they are very dirty after harvest they should be rinsed with clean water (scrub firm ones like potatoes with a clean produce brush) and well dried before storing.

·Leafy greens are crisper when they are washed immediately and refrigerated.

·Always wash fresh fruits and vegetables thoroughly under clean running water just before serving or preparation.

·Store prepackaged (cut, sliced, peeled, etc.) fruits and vegetables in refrigerator drawers immediately after purchase.

·It is important to store fruits and vegetables separately because some fruits give off a gas called ethylene glycol which quickens ripening and may cause spoilage in some vegetables. Also, some fruits absorb odors from vegetables making them unpalatable.

Fruits and vegetables have distinct characteristics that affect how they should be stored, but in general they can be stored under three different storage conditions:

1. Those that you store in the refrigerator. Examples are apples (more than 7 days), apricots, blackberries, strawberries, cut fruit, cantaloupe, figs, honey dew, leafy vegetables, cabbage, carrots, beets, cauliflower, broccoli and sweet corn. Store fruits and vegetables in separate perforated plastic bags in the refrigerator drawer.

2. Those that you ripen at room temperature before storing in a refrigerator. Store them in a loosely closed brown bag to hasten ripening. Use them within 1-3 days in the refrigerator. Examples are avocado, kiwi, nectarines, peaches, pear, and plums.

3. Those that you store at room temperature only. Keep them in a well-ventilated area away from direct sunlight. Examples are apples (less than 7 days), bananas, citrus fruits, unripe nectarines, pineapples, melons, peppers, tomatoes, basil (in water), cucumbers, eggplant, garlic, ginger, tomatoes, peppers, jicama, potatoes, and sweet potatoes.

Here are storage tips for some common fruits and vegetables:

·Keep the green tops on strawberries during storage.

·Trim taproots from radishes before storing.

·To store asparagus in the refrigerator, stand a bunch in a jug of cold water.

·Cut and peel pineapple soon after purchase, then chill. Do not store whole pineapple in the refrigerator.

Resources

1. Safe Storage of Fresh Fruits and Vegetables

2. Storing Fresh Fruits and Vegetables for Best Flavor

3. Safe Handling of Fresh Fruits & Vegetables

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Excitement and anticipation is in the air! Parents, students and teachers are probably all wondering how their new school year will start. Parents are usually preparing to purchase school supplies and uniforms, while teachers are gearing up to make their classrooms lively and fun. While students are anxiously waiting to find out who their new teachers will be and how many friends they will have in their new classes, do you think anyone has stopped to consider how to start each school day the healthy way?

Starting back to school with a healthy start can provide many benefits for parents, students and teachers. Certainly, starting the day with breakfast is one of the greatest benefits of all. Breakfast is considered the most important meal of the day, but often it’s the least considered. Usually, parents, students and teachers are dashing through the morning off to their next task at hand without stopping to break–the-fast. Maybe you’re wondering what’s the big deal, it’s just breakfast. Well, breakfast matters! Breakfast provides us with the needed energy to start the day. It gives the body a metabolism boost by converting our food to energy. When breakfast is skipped we tend to overeat at lunch.

Research has revealed that the older we get the more likely we are to skip breakfast. Therefore, consider your plan for breakfast beforehand:

• Change your thinking (breakfast doesn’t have to be traditional food items).
• Plan a balanced breakfast (good nutrient sources include carbohydrates, preferably whole-grains; fruit; vegetables; dairy--make the switch to low-fat or nonfat).
• Prepare the night before if possible.
• Wake up 10-15 minutes earlier.
• Make breakfast a family affair (involve everyone in the planning and preparation process).
• Keep reach- and-eat choices (fresh fruit, yogurt, smoothies, individual size cereals, etc.) for days when time is limited.
• Keep your eyes on the nutrition facts label when planning. It’s easy to focus on time saving sources rather than nutritional benefits.
• Choose to become a role model for the family.

References:

www.choosemyplate.gov
www.kidshealth.org
American School Health Association

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Snacking should be a planned part of our diets. Although snack foods provide some important nutrients, many are high in fat and sodium and low in other important nutrients.

Some people think that snacking is bad because they think of junk food when they think of snacks. Snacks should not be junk food. Instead, keep some healthy snacks like granola bars or an apple with you. When snack attacks strike, you can get rid of your hunger. Healthy snacks are packed with nutrients your body needs to grow strong and stay healthy. Does this mean that you can never eat a sweet or salty snack that you love? Of course not! It’s OK to eat junk food in moderation if you don’t eat it often or eat a lot of it at one time. Just make most of your snacks healthy foods!

Here are some easy, healthy snack food choices:

• Low-fat cheese and crackers
• Cereal bar or granola bar
• Light microwave popcorn
• Low-fat or non-fat yogurt
• Raisins
• Graham crackers or celery with a tablespoon of peanut butter
• Orange, apple, banana, or other fresh fruit
• Peanut butter and crackers
• Baby carrots with up to 2 tablespoons reduced-fat ranch dressing
• Pretzels
• Canned fruit (packed in own juice or water)

Source: Smart Choices Curriculum

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The summer is a time to have fun! What could be better that to go to the public library on a very hot day in July?

Karen Walker, the LSU AgCenter's salubrious registered dietitian/associate extension agent, visited area libraries in St. Tammany Parish to present the Smart Choices Nutrition Lessons to children and their parents. Healthy snacks and the rest of the USDA's MyPlate created the backdrop for all the nutrition information. The four key messages that make up the Smart Bodies Program cheer were also part of the fun with the children. These 4 core messages are: low fat, high fiber, lots of water and exercise. We used purple and gold shakers to enhance each participant's involvement.

Check out this video of Karen Walker at the St. Tammany's Library.

Healthy snacking can be encouraged at any age. Popcorn that is air popped is low in fat and is a whole grain. Goldfish crackers are even available baked with whole grains. Fresh fruits and vegetables, that are supposed to fill half of your plate, make great low fat and high fiber snacks.

A small sandwich made with lean meat and cheese on whole grain bread is a wonderful snack too. Add a small glass of fat free or low fat milk and you have plenty of ideas for healthy snacks for the week.

You can make smart choices, too.

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Wow! Summer break is here and some children are tempted to stay inside from the heat and participate in sedentary activities such as surfing the Internet, texting friends, watching TV and movies and playing video games. Finding a balance of watching TV and getting physical activity is important for children to be healthy. According to the Centers for Disease Control, 65.3% of children are not getting the recommended levels of physical activity that they need to be healthy.

Tips to encourage your children to become more active in the summer:

• Explain the importance of exercise to your children. If they understand the importance of being physically active, then they are more likely to want to exercise more.
• Set examples by exercising with your children and doing fun things such as walking, jogging and playing basketball, baseball or football.
• Have your children help out with physical chores such as washing the car, cutting the grass, pulling weeds from the flower garden or planting flowers.
• Set goals for your children by fitting exercise into their daily routine. Setting clear goals by changing up the exercises keeps your children from getting bored or not wanting to exercise.
• Children from the ages of birth to 5 love movement of any kind - especially children from ages 2 to 5. They enjoy playing a game of chase because they love running around the yard, house, and playground. They also like dancing to music and being silly. Walking with your children at an early age instills in your children being healthy when they get older.
• Children ages 6 to 9 enjoy fun sport activities such as swimming, bicycle riding, playing football, baseball or tennis.
• Children ages 10 to 15 are at the age where they want to play video games or surf the Internet, but parents should encourage them to become more active in sports like playing racquetball or soccer.
• Children ages 16 to 18 should be encouraged to play sports. They should be encouraged to play the sports that they enjoy so that they will continue to be active in college if they so choose.

Reference:
K-State Research & Extension – Sedgwick County; Family Nutrition Program Newsletter

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During cooking camp this week, our Smart Choices Chefs have been using fruit in many of the recipes. Incorporating fruit into any dish will make it light and refreshing for the summer, especially when paired with a few sprigs of mint. Each of the children were also provided with a mint plant. We reviewed a step by step outline of how to care for mint which I found on-line at www.patrickdepinguin.com. For one of our recipes, we walked right outside the church door and picked a few mint leaves.

Here is a great recipe you can try at home:

Melon Salsa

Yield: 12 servings, Serving size: ¼ cup

Ingredients

2 cups melon - honeydew, cantaloupe or watermelon (seeded & chopped, use one kind or a combo)

1 cup cucumber (peeled, seeded, and chopped)

¼ cup onion, red or white (chopped)

2 T cilantro or mint (fresh, chopped)

1 jalapeno (seeded and finely chopped)

¼ cup lime or lemon juice

1 T sugar, white or brown

Instructions

1. In a medium size bowl, stir together all ingredients.

2. Taste and season with more lemon or lime juice, sugar if needed.

3. Cover and chill for at least 30 minutes. Serve with grilled or broiled fish or chicken.

Cost

Per recipe: $1.67
Per serving: $0.14

Notes

Caution: When handling hot peppers, the oils can cause burning and skin irritation. You can wear clean kitchen gloves or wash hands thoroughly after preparing. KEEP HANDS AWAY FROM EYES.

Source

Montana State University Extension Service, Montana Extension Nutrition Education Program Website Recipes

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There is no holiday quite like Labor Day, a day to celebrate the economic and social contributions of workers. Further, it is one of the things we love about summer other than the good weather, cookouts, time for family and friends, fireworks and parades. Labor Day is a holiday loaded with fun. However, when we mention fun, the first thing that pops up in our mind is SAFETY.

How do we safeguard our family from the unwanted visitor, food poisoning?

What is food poisoning?

Food poisoning is one of the most common gastrointestinal ailments also known as foodborne illness. It is an illness caused by the consumption of contaminated food, bacteria, viruses or parasites. It can arise from improper handling, preparation, or food storage. Therefore, it is important to practice good hygiene before, during and after food preparation.

Food poisoning can be caused by toxins. Toxins are the chemical agents like the poison in certain types of mushrooms, fish or pesticides. They are dangerous and can cause a wide range of health problems.

What are the symptoms and signs of food poisoning?

Symptoms of food poisoning include nausea, vomiting, diarrhea, fever, headaches, abdominal pain, dizziness, and weakness. These symptoms may begin within hours of consuming the contaminated food and may last a day or even a week depending on the severity. The symptoms may vary from person to person depending on the contaminant and the amount of consumption.

What can be done to eliminate food poisoning?

1. Wash hands well before handling food

2. Use paper or cloth dishcloths instead of sponges

3. Separate raw foods from ready-to-eat foods

4. Store washed produce in different container other than original container.

5. Keep cold foods at 40 degrees or less

6. Keep hot foods at 140 degrees or more

7. Double bag meat and poultry to prevent leakage

8. Thaw meat and poultry in the refrigerator, not on the counter

9. Never eat frozen meat that has been thawed and refrozen

10. Check internal temperature of meat and poultry with a thermometer

11. Use a clean spoon every time you taste food

12. Refrigerate leftover food quickly

Play it safe this Labor Day - keep family and friends protected from the unwanted visitor, food poisoning!

Resources:
www.foodsafety.gov
www.lifescript.com

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by Monica LaBorde

Okra is one of the most commonly grown garden vegetable in Louisiana. Because it grows throughout the hot summer, it is a favorite summer vegetable in the southern diet. In Louisiana, fresh okra is usually available until the first frost.

Nutritionally speaking, small, immature pods of okra are a good source of vitamin C, beta carotene or vitamin A, niacin, calcium, and iron. It is important to know that the vitamin C content does decrease as the pods increase in length and maturity. Okra is very low in calories. Ten (3 inch) pods have only 30 calories.

When choosing okra, choose the small to medium - size pods (2 – 4 inches). Handle okra gently. Do not stuff okra into bags because okra deteriorates quickly. You can buy fresh okra by the pound. Frozen okra is also available in grocery stores year round. One pound of okra yields 4 servings.

You can store okra in the refrigerator, or cook it promptly. For refrigerator storage, wash okra and let it drain. Then put it in the vegetable crisper or a storage bag in the refrigerator. When freezing okra, wash it thoroughly. Cut off stems, but do not open seed cells. Blanch in boiling water. To blanch, bring one gallon of water to a rolling boil in a large pan. Place a pound of prepared okra in a wire basket, metal colander, or cheesecloth bag. Immerse it in the boiling water. Put a lid on the pan and begin counting time:

• Blanch small pods – 3 minutes
• Blanch large pods – 4 minutes

Remove from boiling water, drain, and cool quickly in ice water or cold running water. Drain well and store in freezer bags in the freezer. Frozen okra may be stored up to a year in the freezer.

Enjoy okra this summer. Here is a recipe for okra and tomatoes, a popular recipe among southern cooks.

Okra and Tomatoes

• 1 pound sliced fresh okra
• 2 cups water
• 2 cups sliced ripe tomatoes, or canned tomatoes
• 1 tablespoon minced green pepper
• 1 tablespoon minced onion
• Salt & pepper to taste

Select young, tender okra pods. Wash and cut off stems. Bring water to a boil, add okra and boil gently until tender (15 minutes). Drain and slice okra. Add sliced okra, tomatoes, onion, peppers and seasonings to a pan. Simmer uncovered 15 minutes. Makes about 4 servings. Each serving contains: 71 calories, 3.5 grams protein, 15.8 grams carbohydrates, 0.7 grams fat, 0 mg cholesterol, 4 grams fiber, and 313 mg sodium.

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Type 2 Diabetes can affect anyone. However, if you are overweight, have been diagnosed with high cholesterol or high blood pressure, have celebrated your fortieth birthday, have close relatives with diabetes, have a low activity level and/or poor diet, you may be more likely to develop this disease.

Diabetes occurs when the pancreas does not produce any or enough of the hormone insulin. Insulin is needed to move glucose into cells, where it is stored and later used for energy. When glucose cannot enter the cells, extremely high levels of glucose build up in the blood. This glucose is often referred to as high blood sugar. High glucose levels in the blood causes the pancreas to produce more insulin. However, the amount of insulin produced by the pancreas cannot keep up with the body’s demand.

Specific symptoms of diabetes include: excessive thirst, frequent urination, blurred vision, slow healing of wounds, feet tingling or feeling numb, fatigue, dry and itchy skin and/or unexplained weight loss and increased appetite.

Whether you have been diagnosed with diabetes or have recognized several of the risk factors, one thing is certain - you must take control of your own health immediately. See your physician regularly. Follow a meal plan developed with the help of a dietitian. This meal plan will be based on appropriate portion serving sizes and will include the increased consumption of fruits and vegetables, lower intake of fat and calories, increased intake of whole grain along with the consumption of low-fat or fat-free milk and dairy products. Develop and follow an exercise program under the guidance of your physician. If you are overweight, set goals to lose 10 percent of your total body weight and exercise 30-90 minutes five to seven days a week. Exercise should include moderate intensity aerobic activity such as swimming, walking or gardening.

As with any exercise program there are several safety tips a person with diabetes should follow. According to the American Dietetic Association, discuss recommended exercises with your physician and obtain his clearance for exercise to begin. Check your blood glucose before and after exercise and during exercise if your activity is 45 minutes or longer. Don’t exercise if your blood glucose is too high. If the blood glucose is 250 mg/dl or greater check for ketones. Don’t exercise if your blood glucose is too low. Eat a snack if your blood glucose is under 100 and wait for the blood glucose rise. Carry a convenient source of carbohydrate if you are at risk of low blood glucose. Wear diabetes identification. Stop exercising if you feel pain, lightheaded, or shortness of breath. Avoid strenuous exercise in extremely hot, humid or cold weather. Exercise indoors. Wear proper shoes for the activity to reduce the risk for blisters or other injuries. Check your blood glucose after exercise and monitor it for several hours thereafter. Drink plenty of fluid.

There are serious complications related to diabetes including heart disease, hypertension, retinopathy, nephropathy, neuropathy and amputation. If you experience any of these complications you may still be allowed to participate in moderate activities such as walking, gardening, swimming or biking and may even be able to participate in moderate lifting and stretching. Your physician will consider the stage and type of the complication and your medical history and then will discuss exercise possibilities with you. Follow the physician’s guidelines and take all prescribed medication as directed.

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What better time than now for a summer time barbeque! While the Louisiana temperatures are soaring, now is a very important time to remember to keep our food products safe for consumption. This hot, humid weather provides prime conditions for bacteria growth and contamination which can cause foodborne illness. The United States Department of Agriculture Food Safety and Inspection Service has some helpful barbequing tips to be sure your food products are staying fresh, safe, and delicious!

-From the Store, Home First: Be sure to take groceries straight from the store to your home to avoid letting food items sit in the heat.

-Thaw Safely: Use the refrigerator to safely and slowly thaw foods; using the microwave to quickly thaw for barbequing can also be done.

-Marinating: Marinate foods in the refrigerator to be sure the food temperatures stay within appropriate ranges.

-Transporting: To bring food from one place to another, be sure to use an insulated cooler to keep food fresh.

-Keep Cold Food Cold: Keep food refrigerated until right before you are going to use it.

-Keep everything clean: Be sure to have lots of clean utensils and platters to avoid contamination between raw meats and other foods.

-Cook food thoroughly: Make sure that all foods have been cooked thoroughly and at the right temperatures.

For more safe barbequing tips and information, check out the USDA’s FSIS website on Barbequing and Food Safety.

Happy barbequing!

Sources of Information & Resources:

USDA's Food Safety and Inspection Service, Barbeque and Food Safety

Home Food Safety Tips, Outdoor Dining

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Try this recipe for cool and refreshing watermelon soup.

4 cups seeded watermelon cubes
1/3 cup apple juice
2 tablespoons fresh lime juice
1 teaspoon chopped fresh mint
1/4 to 1/2 teaspoon ground ginger
1 tablespoon honey

Process first 6 ingredients in a blender or food processor until smooth, stopping to scrape down sides. Cover and chill soup for 1 hour. As a special treat, serve in watermelon cups, or a green bowl. ENJOY!

Watermelon Fun Facts and FAQs

Pick a Good Watermelon - It’s as easy as 1, 2, 3.

1. Look the watermelon over. You are looking for a firm, symmetrical watermelon that is free from bruises, cuts or dents.

2. Lift it up. The watermelon should be heavy for its size. Watermelon is 92% water; most of the weight is water.

3. Turn it over. The underside of the watermelon should have a creamy yellow spot from where it sat on the ground and ripened in the sun.

How a Watermelon is Grown

You need three things to grow watermelon: sun, bees and water. Farmers generally grow watermelon in rows, 8-12 feet apart, in raised beds 4-12 inches high composed of fertilized sand or sandy loam. The tiny watermelon plants from a transplant nursery can be implanted in the beds. Honeybees must pollinate the yellow watermelon blossom. Even the sterile, seedless watermelon requires pollination in order to fruit. In a month, a vine may spread to as much as 6-8 feet. Within 60 days, the vine produces its first watermelons. The crop is ready to harvest within 3 months. The rind of a watermelon is not as tough as it looks, so it is still handpicked. Watermelon pickers look for a pale or buttery yellow spot on the bottom, indicating ripeness. Many watermelon pickers have their own tricks or hand-me-down methods; however, we look for the yellow belly ground spot just like the pickers do.

Where do Seedless Watermelons Come From

Seedless watermelons were invented over 50 years ago, and they have few or no seeds. When we say seeds, we are talking about mature seeds, the black ones. Oftentimes, the white seed coats where a seed did not mature are assumed to be seeds. But this isn’t the case! They are perfectly safe to swallow while eating, and don’t worry - no seeds will grow in your stomach. So, how are seedless watermelons grown? Chromosomes are the building blocks that give characteristics, or traits, to living things including plants and watermelons. Watermelon breeders discovered that crossing a diploid plant (bearing the standard two sets of chromosomes) with a tetrapod plant (having four sets of chromosomes) results in a fruit that produces a triploid seed. (Yes, it has three sets of chromosomes). This triploid seed is the seed that produces seedless watermelons! In other words, a seedless watermelon is a sterile hybrid which is created by crossing male pollen for a watermelon, containing 22 chromosomes per cell, with a female watermelon flower with 44 chromosomes per cell. When this seeded fruit matures, the small, white seed coats inside contain 33 chromosomes, rendering it sterile and incapable of producing seeds. This is similar to the mule, produced by crossing a horse with a donkey. This process does not involve genetic modification.

Fun Facts

• The first recorded watermelon harvest occurred nearly 5,000 years ago in Egypt.
• Watermelon is 92% water.
• Watermelon's official name is Catullus Lantus of the botanical family Curcurbitaceae. It is cousins to cucumbers, pumpkins and squash.
• By weight, watermelon is the most-consumed melon in the U.S., followed by cantaloupe and honeydew.
• Early explorers used watermelons as canteens.
• The first cookbook published in the U.S. in 1776 contained a recipe for watermelon rind pickles.
• In 1990, Bill Carson of Arrington, TN, grew the largest watermelon at 262 pounds that is still on the record books (1998 ed. Guinness Book of World Records).

References
Information reposted with permission from the National Watermelon Promotion Board: Fun Facts & FAQ'S

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It is important to watch the amount of sugar that you consume. A low-sugar diet helps keep weight down. A diet high in sugar contributes to tooth decay. Sticky or chewy sugary foods that stay on the teeth longer cause more problems than other sweets. Sugary foods eaten between meals are more likely to cause tooth decay than those eaten only at mealtime. Sugar is often hidden in foods that we eat. We need to become “label detectives!" Sugar is listed under carbohydrates on food labels. The amount of sugar contained in a food will be listed in grams. Four grams of sugar equal 1 teaspoon.

Sugars include white sugar, raw sugar, brown sugar, honey, corn syrup, and molasses. Here are a few examples of common foods and the amount of sugar contained in each:

12 ounce can of cola			9 tsp.
12 ounce fruit drink, fruitade or punch			12 tsp.
1 ounce chocolate bar			5 tsp.
1 slice apple pie			6 tsp.
1/2 cup canned fruit (light syrup)			2 tsp.
1/2 cup canned fruit (heavy syrup)			4 tsp.

Source: Smart Choices Curriculum

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Did you know that there are many varieties of Heirloom Tomatoes?

I didn’t until I attended an agent training at Covey Rise Lodge, in Husser, LA which focused on heirloom tomatoes and problems/diseases which plague this plant. I always thought that "Heirloom" was just one type of tomato; I was pleasantly surprised to learn of all the varieties available. Here’s a little history: Heirlooms are derived from seeds which are generally more than 50 years old that have been passed down from generation to generation. Unlike hybrid tomato plants bred for resistance, these are grown for their uniqueness in both their appearance and flavor. They typically do not have the perfectly round, bright red appearance of the traditional hybrid tomatoes you find in the grocery store. They are commonly striped and asymmetrical in appearance; traits the general population may consider to be “ugly” in comparison to the traditional tomatoes. There are a multitude of varieties and at the agent training we were allowed to view the plants in the garden and later allowed to sample them in a taste test. It was quite interesting to see the variation in appearance, texture and taste. The colors ranged from light yellow to a dark green-black; the texture varied from watery to meaty and from very sweet to very acidic in flavor. Here are the varieties we sampled:

o Persimmon – light orange-yellow color, mild in flavor, sweet (one of my favorites)

o Thessaloniki

o Hillbilly Potato Leaf

o Red Brandywine

o Prudens Purple

o Old German

o Mortgage Lifter – was a crowd favorite

o German Pink

o Brandywine Pink

o Black from Tula

All tomatoes, including Heirloom tomatoes contain an antioxidant called Lycopene. However, the USDA reports that orange colored heirloom tomatoes may contain more lycopene than the red tomatoes. Lycopene is a carotenoid which gives the fruit its red color. Among its therapeutic benefits, Lycopene helps to reduce oxidation caused from exposure to damaging UV rays. This phytonutrient is destroyed when cooked, so eat these tomatoes when fresh. Fresh tomatoes should be stored at room temperature, however if you cut the tomato and do not eat all of it, the tomato will need to be wrapped and refrigerated. Tomatoes are also heart healthy! They help to reduce your overall cholesterol, your bad cholesterol (LDL), and may help reduce your risk of some cancers when eaten as part of a balanced diet and along with regular exercise.

Nutrition Facts on Tomatoes

• For a 2,000-calorie diet the daily recommendation is about 2 ½ cups of vegetables
• ½ cup chopped tomato = 1 serving of vegetables
• Contains only 15 calories, no fat or cholesterol
• ½ cup of tomatoes has 15% of the daily recommended amount of vitamin A (carotene) and 20% of the daily recommended amount of vitamin C

Tips for Incorporating Tomatoes

• Add tomatoes to your sandwich or salad
• Grill them, bake them, stew them, eat them raw
• Diced tomato and cucumber salad
• Add tomato and basil to your eggs to make a frittata
• Caprese Salad: Tomato topped with mozzarella, basil leaf, and a splash of balsamic vinegar and olive oil
• Tomato basil soup
• Tomato and feta pie
• There are so many ways to enjoy summer’s fresh fruit!

In honor of June’s National Fresh Fruit and Vegetable Month, I’m providing a simple yet delicious and nutritious recipe which I hope you enjoy!

Nathalie’s Favorite Sautéed Tomato and Squash Recipe

Ingredients

2-3 tablespoons olive oil
1 large clove garlic, minced
½ large onion, diced
1 pound small zucchini, cut into 1/2-inch strips
1 pound small yellow summer squash, cut into 1/2-inch strips
2 cups quartered tomatoes
Dash of Italian seasoning
Salt and pepper to taste

Directions

Heat large skillet over medium heat. Sprinkle all of the vegetables with (salt-free) Italian seasoning. Add oil and garlic and sauté until the garlic is fragrant and just starts to turn golden. Next add diced onions and sauté until translucent. Increase the heat to high and add squash. Sauté about 5 minutes. Add the tomatoes and cook until warm. Season with salt and pepper to taste.

Enjoy!

For additional information, visit:

http://www.choosemyplate.gov/

http://www.besthealthmag.ca/eat-well/cooking/10-ways-to-cook-tomatoes

http://www.fns.usda.gov/fdd/facts/hhpfacts/New_HHPFacts/Veges/HHFS_TOMATOES_FRESH_F215_Final.pdf  

http://search.lsuagcenter.com

http://www.ars.usda.gov/is/pr/2011/110201.htm

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There are at least 10 ways we as parents can eliminate some of the sweet treats that we give to our children. These sweet treats come in many forms such as sodas, sport drinks, energy drinks, juices and sweet treats or junk food.

1. Smaller portions – teach your children that giving them smaller portions can go a long way. Teach them how to share with other siblings or friends. Cut treats in half and save for later or another day. Use smaller bowls and plates to display food.

2. Sip smaller and smarter – instead of always giving sodas and sweet drinks full of sugars, give children more water and 100% juices or low-fat milk. Water eliminates the calories and is good for your child’s health.

3. Avoid check-out aisles that contain candy – believe it or not, there are some stores that have check-out aisles that contain no candy. Use these aisles to keep your child from asking for candy.

4. Avoid offering sweets to your children as a reward – for good behavior; reward your children with kind words, hugging or non-food items such as stickers or coloring books.

5. Use fresh fruits as your child’s dessert – serve your children fresh fruits, baked apples, pears, or a mixed fruit salad. Giving your children fresh fruits also helps them in the weight area.

6. Make their food look fun – use cookie shapes to cut the fruits and have your child help out in the process. It is sure to make them want to eat the fruit or food. Your children can make happy faces in their food and then eat the happy face piece by piece.

7. Encourage your children to create new and exciting snack foods – allow your children to create their own snack foods by giving them new foods to choose from such as whole-grain dried cereals.

8. Allow your children to investigate the cereal aisle – teach your children to read cereal labels and distinguish between low sugar and high sugar cereals.

9. Distinguish between treats and “treats” – avoid giving your children treats every day. Make it a special occasion for giving a treat. Even though your children may do something good every day, limit the treats. Your children may have picked up on the fact that when "I do something good I get a treat"– so your children make it a habit to do good deeds daily.

10. Don’t reward your children if they refuse to eat their meals – you should never replace sweet treats with food at mealtime if your children have not eaten.

Reference
K-State Research & Extension – Sedgwick County; Family Nutrition Program Newsletter

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by Monica LaBorde

Squash is native to America. The early settlers found native Indians growing the vegetable and using the yellow flowers of the vine for herbs. Although squash is generally cooked, the term “askuta squash” means eaten raw.

Squash comes in many colors, sizes, shapes and textures. Basically, they are divided into two groups: soft-shell or “summer squash” and hard-shell or “winter squash."

Yellow Crookneck squash has a curved neck, is light yellow in color and has a smooth skin. The color becomes deeper as it matures.

Yellow Straightneck squash is one of the best known summer squash. It is slender, somewhat bulb-shaped and has a straight or slightly curved neck. The skin is pale yellow and smooth.

Scallop (Patty-pan) squash is disc-shaped with scalloped edges. The flesh is green tinged with white. This squash is best when 3 to 4 inches in diameter.

Zucchini squash is dark green and greenish-white. It is long, straight and slender. This squash is best when 8 to 10 inches long.

Nutritionally, squash is a dieter’s delight, a good source of vitamins and minerals and low in calories. A half-cup of cooked diced squash is only 15 calories. Yellow and green squash are better sources of vitamin A than white squash.

Summer squash is harvested when immature and tender and is completely edible (eat skin, flesh and seeds). Soft-shell squash should be fresh in appearance, firm and fairly heavy for its size. The skin should be free from blemishes.

Store fresh, unwashed summer squash in a plastic vapor proof bag and place it in the vegetable bin of your refrigerator. Squash can be stored in the refrigerator for 3 to 5 days before using. Enjoy this squash casserole recipe.

Squash Casserole

4 pounds yellow squash, sliced

1 onion, finely chopped

1 cup low-fat cheddar cheese, shredded

1 cup fat-free mayonnaise

2 tablespoon basil, chopped

1 teaspoon pepper

2 large eggs, lightly beaten

2 cups breadcrumbs, divided

1 ¼ cups parmesan cheese, shredded and divided

3 tablespoons butter, melted

½ cup crushed French fried onions

Preheat oven to 350 degrees. Cover squash and onion in water and boil in a Dutch oven for 8 minutes or until vegetables are tender. Drain. Combine squash mixture, cheddar cheese, next 5 ingredients, 1 cup breadcrumbs and ¾ cup parmesan cheese. Spoon mixture into a lightly greased 13 X 9 inch baking dish.

Stir together melted butter, French fried onions, remaining 1 cup breadcrumbs and ½ cup parmesan cheese. Sprinkle over squash mixture.

Bake at 350 degree for 35 to 40 minutes or until set. Enjoy!

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Fruits and vegetables offer many benefits to your daily diet. They are low in calories and fat while filled with fiber and nutrients. Most Americans should eat at least 3 cups and for some, up to 6 cups of fruits and vegetables daily. Along with the key nutrients you will find that fruits and vegetables add taste, texture and color to the meal.

It is possible to enjoy fruits and vegetables without hurting your pocketbook. Purchase these foods when they are in season. They are plentiful, full of flavor, and usually less expensive. Canned or frozen fruits and vegetables may be less expensive than some fresh produce. When selecting canned fruit select those packaged in 100% fruit juices instead of heavy syrup.

Fresh fruits and vegetables do not have a long shelf life. Buy small amounts to prevent unnecessary waste. When purchasing fruits and vegetables, select those in their simplest forms. Pre-cut, pre-washed, ready-to-eat and processed are convenient, but are often more expensive.

A small backyard garden is a wonderful way to have fresh inexpensive vegetables and herbs while enjoying the outdoors. Contact your local AgCenter county agent for information on planting.

There are several creative ways to prepare fruits and vegetables for you and your family.

Consider grilling mushrooms, carrots, peppers, potatoes, squash, eggplant and zucchini. Lightly brush each with olive oil before placing on the grill. This keeps them from drying out. Grilled peaches, pineapple or mangos add great flavor to any cookout.

Add sautéed onions, peas or tomatoes to your favorite casserole to expand the flavor of the casserole.

When preparing a pasta dish add peppers, spinach, onions, or cherry tomatoes to your traditional tomato sauce. Vegetables provide texture and low-calorie bulk that help satisfy hunger.

When preparing a salad, toss in shredded carrots, strawberries, spinach, watercress, orange segments or sweet peas for added flavor, color and texture.

When eating out, instead of ordering a high sugar dessert consider eating fresh fruit from the salad bar. This is a wonderful way to cut calories.

Stir-frying is quick and fun. Toss some broccoli, carrots, sugar snap peas, mushrooms or green beans in a skillet for a quick easy addition to any meal.

When enjoying a wrap or sandwich consider adding lettuce, tomato, spinach or avocado to dress an everyday sandwich into a flavorful one.

When baking your favorite muffins add blueberries, peaches, pears or apples for different flavors.

For dessert, blend frozen strawberries, blueberries, bananas, or raspberries with 100% fruit juice and crushed ice for a delicious smoothie. What a healthy way to satisfy your need for sweets!

Omelets are great protein providers. Add onions, spinach, mushrooms or bell peppers to your eggs to increase nutrients found in vegetables.

Consuming ample servings of fruit and vegetables add the needed nutrients to our diets while promoting good health and possibly reducing the risk of certain diseases.

References: USDA Center for Nutrition Policy and Promotion “10 Tips for Veggies and Fruits” and “Cut Back on Your Kid’s Sweet Treats”

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A few months ago I partnered with the 4-H leader from RJ Vial to schedule an after school workshop with 4-H members to make worm bins. The presentation included handouts on how to make a worm bin and hands-on materials for each member to create his or her own worm bin to take home. Their bins were made from very large plastic containers, with a layer of soil, shredded newspaper and worms. Tomorrow I will be going to a parish day camp showing them how to make their own worm bins using plastic show boxes. The boxes will allow 5 and 6 year olds an opportunity to see how the worms create compost from table scraps. I created a fact sheet for the campers to take home and share with their families. Here are some tips for creating your own worm bins.

· Start the worm-bed by shredding 1-inch strips of newspaper, enough to fill one third of the container.

· Spray the shredded strips of newspapers with water. Squeeze out the excess water. Place the fluffed-up wet newspaper into the container. The container should be one-half to three-fourths full.

· In a well-lighted area or outside on a sunny day empty the worms on top of the shredded newspaper. The worms will quickly go down into the bedding material because they don’t like the light. Keep the bedding moist, but not wet.

· Add a little soil over the bedding material. Worms need soil or sand to digest their food. Wait for about 7 days before adding other food to the worm bed. The worms need to become acclimated to their new environment for the first week.

· Almost any type of container can be used for housing worms. A medium sized worm box can process more than five pounds of food waste each week.

· Your worm bed should also have a tight fitting lid and holes drilled in the top for ventilation.

· Red worms are the best type of worm for composting food waste.

· Worms are easy to care for but they require food, moisture, oxygen, and a dark place to live.

· Every three months the worms should be harvested or separated from the castings.

· Feed your worms slowly at first. As the worms multiply, you can begin to add more food.

· Feed your worms a vegetarian diet - worms do not like dairy products, fats, meat, or oils.

· Worms also like breads and grains, cereal, coffee grounds and filter, fruits, tea bags, and vegetable scraps.

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Ranked as the #2 most eaten berries in the U.S., blueberries have been a Native American tradition for hundreds of years…and for good reason! Blueberries were first gathered and utilized by Native Americans from bogs and forests around North America. Blueberries are actually one of the few fruit plants native to the North American region. To grow your own blueberries in Louisiana’s climate, it is best to plant them in the fall and winter seasons to keep them from being exposed to the extreme heat of the summer. Also, the Rabitteye Blueberry variety is your best choice for the Louisiana climate. For more information on home blueberry growing, the LSU AgCenter's Home Blueberry Production in Louisiana publication can be referenced. For harvesting blueberries, be sure that the blueberries are firm and circular.

Due to the incredibly high content of antioxidants in blueberries, this fruit has earned the title of a “superfruit.” Superfruits possess wonderful health benefits when consumed and should be incorporated into the diet on a daily basis. Some of the radical components of blueberries can be seen in the appearance alone. The high levels of antioxidants are partially derived from the same nutrients that give blueberries their vibrant purple-blue coloring, anthocyanins. Other responsible components include significant levels of vitamin C, vitamin K, manganese, dietary fiber, and other phytonutrients such as resveratrol. Some of the benefits of consuming the marvelous blueberry superfruit include:

• improvements in memory
• improvements in blood sugar regulation in individuals with type 2 diabetes and metabolic syndrome
• anti-inflammatory effects
• antioxidant effects supporting all body systems
• eye damage protective qualities
• anti-aging properties
• possible cancer protective qualities

For a well-balanced diet, ChooseMyPlate.gov recommends 2 cups of fruit for a 2,000 calorie diet. One serving of blueberries would be approximately ½ cup per serving. They are delicious fresh, frozen, canned, and dried. However, to retrieve the highest nutritional value, blueberries should be eaten fresh. To get a little bit more creative with your blueberries, here are some ideas to test out:

• Blend up a breakfast shake and add frozen blueberries.
• Top off breakfast cereal with fresh blueberries.
• Have yogurt and dried blueberries for a nutritional snack.
• Layer yogurt, granola, and fresh blueberries in a parfait for an easy dessert.

Care should be taken when handling blueberries to keep from damaging them. Rinse them gently and pat dry. For more blueberry tips, facts, and recipes, check out the resources listed below!

Resources
LSU AgCenter Home Blueberry Production in Louisiana
The World’s Healthiest Foods, search blueberries: www.whfoods.org.
Blueberries, Little Blue Dynamos: www.blueberry.org
Nutrition Self Data, search raw blueberries: nutritiondata.self.com

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During the summer, we often find ourselves outside enjoying the beautiful days and pondering vacation time. Taking the time to plan summer vacations requires preparation and knowledge, especially when trying to consider the best family friendly summer vacation deals. However, while planning where to vacation, let’s not forget the importance of planning our beverages as well. Are you thinking what does a beverage have to do with my vacation? Well, if you actually take the time to consider your beverages you can save yourself excessive calories during those carefree days of summer vacation.

Remember, calories in equal calories out. If you are trying to avoid excessive calories, there is one important nutrient you should consume daily to stay hydrated even while on vacation or enjoying a staycation. Can you guess what that nutrient is? If your answer is water, you’re correct! If not, you’ve just gained new knowledge. Water is a nutrient that can often be considered a beverage if chosen, so “make the switch."

Reducing your intake of sugar sweetened beverages can help you to save excess calories. Did you know according to the American Heart Association, Americans are consuming approximately 71 pounds of sugar a year? That is quite a bit of sugar. Most of the sugar we consume comes from our beverages and sweets. Have you ever wondered how much sugar is actually in your beverage? If so, begin to get the facts by reading the nutrition facts label on your beverage container. Here’s a tip for calculating your sugar: 4 grams of sugar equal 1 tsp. or 1 cube of sugar. Therefore, if your beverage contains 39 grams of sugar and your serving size is one 12oz can, you would be consuming approximately 10 teaspoons of sugar per drink. Now what do you think about “making the switch?”

Whether this summer you’re planning a vacation or a staycation, take time to plan your drinks. Remember it will help you to avoid excessive calories. Relax and enjoy your summer with an ice cold beverage that soothes your taste and not your waist; so, pour yourself a tall glass of water and let the summer begin!

References:
www.Choosemyplate.gov
www.Dietaryguidelines.gov
www.heart.org

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The foods you eat now can help you have a healthy heart all your life. Eating too much fat when you’re young can lead to heart problems as you grow older. Help your heart by making healthy food choices!

• Choose vegetables, whole-grain breads and cereals, and lean meat or chicken without skin.
• Drink skim or low-fat milk.
• Choose fruit or pretzels instead of candy and chips.
• Get plenty of exercise. It burns fat and helps your heart grow stronger!

Instead of			Choose
Fast food hamburger			Sliced turkey sandwich
Doughnut			Bagel
Fried chicken			Baked or broiled chicken
Ice cream			Frozen yogurt
Fried apple pie			Fresh apple
Large order of fries			Small order of fries
Potato chips			Pretzels

Source: Smart Choices Curriculum

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Let’s talk about a hot, dry, lazy summer day. Kids are out of school, their routines are out of whack, and they lack things to do other than spend half of the day in a pool. Maybe you are trying to keep them from being bored by giving them something constructive to do.

What could they do?

Get out a picnic basket and go on a picnic. To sit and relax while enjoying the outdoors with family and friends is one of life’s greatest pleasures. A picnic creates the perfect setting for some family bonding. Healthy food, fresh air and fun are the treats that everyone should enjoy much more often.

When we talk about a picnic, one important issue comes to mind.

What to pack?

1. Pack your picnic basket with healthy snacks that are

• Nutrient dense
• High in fiber
• Low in fats
• Low in sodium
• Low in sugar
• Low in calories

2. Pack your picnic basket with ready to eat snacks

• Fresh washed fruits and vegetables
• Turkey and cheese lettuce wraps
• Peanut butter on celery sticks
• Boiled eggs

3. Pack your picnic basket with pre-packed snacks

• 100 calorie snack packs
• Go-Gurt smoothies
• Bag of popcorn
• Whole grain crackers and cheese
• Small can of 100% fruit juice

Be Smart!

• Prepare before you pack
• Pack a picnic snack that you can grab and go
• Pack from each food group
  

Reference:
www.lsuagcenter.com 

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Lentils and mushroom dish.

• Brown Rice
• Quinoa
• Corn Flour
• Corn Starch
• Guar Gum
• Tapioca Starch
• Potato Flour
• Potato Starch
• Almond Flour
• Soy Flour
• Sweet Rice
• Buckwheat
• Lentils
• Legumes
• Taro
• Sesame
• Flax

Warm Lentil Salad with Grilled Portabella

Courtesy of Kettle Cuisine and Chef Joseph Ascoli

Ingredients:

• 1 bowl of Kettle Cuisine Roasted Vegetable Soup, thawed overnight in the refrigerator
• 10 oz. lentils, cooked and drained (any variety)
• 2 oz. red bell pepper, finely diced
• 4 oz. tofu (firm), diced
• 4 portabella mushroom caps
• 2 Tbsp. extra virgin olive oil
• 4 Tbsp. raita or tzatziki (yogurt, cucumber & garlic dip)
• Salt and pepper, to taste

Garnishes:

• Olive oil
• Aged balsamic vinegar

Directions:

1. Heat panini grill or charcoal grill.
2. Rub portabella caps with extra virgin olive oil and season with salt and pepper.
3. Grill caps on both sides until the flesh softens and takes on a charred /grill-marked appearance.
4. Warm soup (on stove-top or in microwave) until heated through, then mix in cooked lentils.
5. Add red bell pepper and tofu, mixing gently.
6. Season with salt and pepper to taste and set aside.
7. Slice each grilled portabella cap into 4 sections and arrange on plates.
8. Place roughly 1/2 cup of the warm lentil salad on each plate.
9. Garnish each plate with 1 Tbsp. of raita or with optional garnishes as desired, then serve.

Resources

Celiac Awareness Month 2012

Getting Started - Celiac Disease & The Gluten-Free Diet

Gluten Free Baking.mov

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Foods rich in flavonoids.

Flavonoids, an amazing array of over 6,000 different substances found in virtually all plants, are responsible for many of the plant colors that dazzle us with their brilliant shades of yellow, orange, and red. The recognized dietary antioxidants are vitamin C, vitamin E, selenium, and carotenoid. However, recent studies have demonstrated that flavonoids found in fruits and vegetables may also act as antioxidants. Flavonoids are plant-based compounds with powerful antioxidant properties; they reduce inflammation, promote healthy arteries, and help fight aging by preventing and repairing cellular damage. Flavonoids may also protect against dementia, Alzheimer’s disease, and some cancers.

To get your fill of flavonoids eat four servings of fresh fruit and five servings of vegetables every day. Tea, red wine, and dark chocolate also contain flavonoids - consumption of wine should be limited to a glass a day for women and two glasses a day for men. Limit chocolate to a couple of small squares, about an ounce.

There are many types of flavonoids, and their concentration in specific foods varies greatly, depending on how a product is grown and processed. Eating a diverse diet that regularly includes some of the following foods will provide you with a healthy helping of flavonoids: apples (flavonoids are in the skin), blueberries, broccoli, cabbage, capers, chocolate (dark, not milk) and cocoa, onions, strawberries, red grapes, red wine and tea (all kinds).

I love to make relishes out of different fruits and spices to put on my toast in the morning. I tried this flavonoid rich relish and just had to share the recipe with you. This cranberry-raspberry relish is easy to pull together. I also served it on crackers to the patrons at our farmers market.

Ingredients:

· 1 package fresh cranberries

· 1/2 cup(s) granulated sugar

· 1/2 cup(s) crystallized ginger, minced

· 3 cup(s) raspberries, (2 pints) fresh or frozen (not thawed)

Directions: 

· Pulse cranberries in a food processor until coarsely chopped.

· Transfer to a medium bowl. Stir in sugar and crystallized ginger.

· Gently stir in raspberries.

· Cover and refrigerate for at least 3 hours to let the flavors combine.

Information for this blog was attained from:
www.usda.gov

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Author: Monica LaBorde

This year marks the 20^th anniversary of National Salad Month. Warm weather is here, so the time is right to enjoy a crisp, cool salad.

It’s hard to beat a salad for versatility. Salads can be an appetizer before the meal or served as the main event. It can be bursting with healthy veggies or sweetened up with fresh fruit.

The first thing to take a look at is the base of your salad. You can choose from so many different varieties of lettuce. You can always go with iceberg, but in terms of nutritional value, it’s not your best choice. Romaine and spinach pack more flavors and are higher on the healthfulness scale.

Fresh, red-ripe tomatoes are probably one of the most popular of all salad ingredients, but don’t be shy when it comes to adding other vegetables like zucchini, avocado, red bell pepper, purple onion or green beans. They add a big burst of flavor and color.

It’s easy to make a delicious, healthy meal by topping crisp salad greens with protein. Roasted chicken, eggs, shrimp or crabmeat make wonderful salad partners. You can even create a Tex-Mex style taco salad with ground beef, cheeses, peppers and salsa.

If you are making a salad, don't forget that one of the most fun things to do is to make your own dressing.

Since this month is National Salad Month, take some time to think about what you really want out of your salad, whether that is something as simple as a tomato and mozzarella salad or something altogether more nutritious that includes three kinds of lettuce and two kinds of protein.

Here is a salad you can mix ahead of time. The flavors have time to blend and there is no last minute fuss.

Zesty Gazpacho Salad

• 2 medium zucchini, quartered and cut into slices
• 2 medium tomatoes, chopped
• 1 small ripe avocado, chopped
• 1 cup fresh or frozen corn, thawed
• ½ cup thinly sliced green onion
• ½ cup picante sauce
• 2 tablespoons minced parsley
• 2 tablespoons lemon juice
• 1 tablespoon vegetable oil

In a bowl, combine the first five ingredients. Mix the remaining ingredients in a separate small bowl, mixing well. Pour over vegetables and toss to coat. Cover and refrigerate for 4 hours.

Sources: 
www.healthyheartprogram.com
www.foodchannel.com 

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Are you ready to spend more time with your grandchildren since they are out of school for a few months? With grandchildren’s visits come the challenges of feeding them. Some are picky eaters while others only like fast foods. Some think candy and chips are main food groups while others really enjoy healthy snacks. Our goal as grandparents should be to provide healthy snacks that include more fruits and vegetables. Healthy foods can easily be kid-friendly when you provide healthy ingredients and let children help with preparation based on their age and skills. Children often try foods they avoided in the past if they helped prepare them.

Consider making your own granola by mixing together ready-to-eat cereal, dried fruit and nuts. Place in sandwich bags and allow children to help themselves.

Invite children to make their own fruit kabobs by providing pretzel sticks, grapes, and cubed cheese.

Spread peanut butter on sliced apples or bananas.

Top low-fat yogurt with crunchy granola and sprinkle with blueberries and enjoy.

Blend low-fat milk, crushed ice, strawberries and a banana for thirty seconds for a delicious smoothie. If you freeze the fruit first then you can skip the ice!

Make mini sandwiches with tuna or egg salad, or peanut butter. Use your favorite cookie cutters to make fun shaped sandwiches.

Children love dips. Whip up a quick dip for veggies with yogurt and seasoning such as herbs or garlic. Serve with raw vegetables like carrots, celery, cauliflower or broccoli. Chunks of fruit such as melons, pineapple, apple slices or grapes dipped in a vanilla yogurt and cinnamon dip is a hit with children.

Set up a pizza-making station in the kitchen. Use whole-wheat English muffins, bagels, or pita bread as the crust. Have tomato sauce, low-fat cheese, and cut-up vegetables. Let children choose their own favorites. Pop the pizza into the oven to warm.

Limit the amount of foods and beverages that contain added sugar your children eat and drink. Don’t buy them! Sweet treats and sugary drinks have a lot of calories and are low in nutrients. Most added sugars come from sodas, sports drinks, energy drinks, juice drinks, cakes, cookies, ice cream, candy and other desserts. When serving sweets use smaller bowls and plates, and serve small portions.

Avoid soda and other sweet drinks as they contain a lot of sugar and are high in empty calories. Offer water, 100% fruit juices or fat-free milk when children are thirsty.

Never offer food as a reward. Use words, hugs, and stickers to make them feel special.

Serve yummy frozen 100% juice bars instead of high-calorie desserts. Apples, pears, grapes and pineapple make a wonderful fruit bowl.

Treats are great once in a while. And isn’t that what grandparents are for? Limit sweet treats to special occasions instead of serving them every day.

Limit screen time to no more than two hours a day. This includes television and computer games. Spend more time being active.

Encourage physical activities by having the grandchildren plan some outside time. Walk, run, bike and play with the grandchildren. Set an example by being physically active and using safety gear like bike helmets.

You are the most important influence on your grandchildren. You can do many things to help your grandchildren develop healthy habits for life. Offering a variety of foods helps children get the nutrients they need from every food group. They will also be more willing to try new foods and to like a larger variety of foods. When grandchildren develop a taste for many types of foods, it’s easier to plan meals. Cook together, eat together, play together, talk together, and make visits enjoyable learning times where memories are made.

References:
USDA Center for Nutrition Policy and Promotion “Kid-Friendly Veggies and Fruits” and American Dietetic Association Eat Right “25 Healthy Snacks for Kids”

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“The Stinking Rose,” also known as garlic, is one of the oldest cultivated plants in the world and has been around approximately 5,000 years. Garlic donned this nickname due to its belonging to the Lily, or Allium, family and its pungent smell. Onions, leeks, and chives are all part of the Allium family as well. The most ideal months for planting garlic are September and October for a May and June harvest. Garlic must be exposed to a minimum of two months of low temperatures (32-50 degree F) to develop properly. Some of the most popular varieties of garlic planted here in Louisiana include Silverskin, Creole, and Elephant Tahiti. A good indication that your garlic is ready to be harvested is when the tops of the plants turn yellow. After harvesting, the garlic bulbs must be dried out for 5-7 days out of direct sunlight before using.

Garlic has been said to ward off sickness, plague, and vampires, and to bring good luck and good health. We may never know the truth behind the folklore but the health benefits of garlic are for certain! Garlic is a rich source of vitamin C, manganese, and vitamin B6. It is also a good source of calcium, selenium, and phosphorus. So what does this translate to in health benefits?

-Very strong anti-inflammatory effects across all body systems
-Decreasing the risk of all cardiovascular disease by lowering blood pressure and blood cholesterol levels
-Decreasing your risk of developing bacterial or viral infections
-Helping to prevent the development of cancer
-Improving iron metabolism in the body, increasing circulation

In addition to all of these wonderful health benefits, garlic has been a staple of some of our most delicious culinary treats for thousands of years! For maximum flavor and health benefits, garlic should be purchased fresh or home grown. The best preparation method is to chop or crush the garlic before adding heat. This is how you can maintain the highest levels of nutrients from the garlic. Here are some ideas for garlic preparation:

-Puree fresh garlic, canned garbanzo beans, tahini, olive oil, and lemon juice to make a quick and easy hummus.
-Add garlic to sauces and soups.
-Mash together roasted garlic, potatoes, and olive oil for fresh mashed potatoes.
-Bake garlic in olive oil until soft to be spread on meats, crackers, etc.
-Check out this creamed spinach recipe!

Creamed Spinach

Recipe Yield: 4 servings

Serving Size: ½ cup

Ingredients:
-1 (10 ounces) package of frozen spinach, thawed
-1/2 cup evaporated skim milk
-4 cloves of garlic, chopped
-1 ½ teaspoons dried minced onion

Directions:
1. In a blender or food processor, blend spinach and milk until smooth.
2. Add garlic and dried onion, mix well.
3. Pour into medium saucepan and cook over medium heat until thickened, about 3 minutes. Reduce heat to low and simmer for 10 minutes.
4. Enjoy!

Sources of Information:
Self Nutrition Data, Search for Garlic, Raw
The World’s Healthiest Foods, Garlic
LSU AgCenter Louisiana Home Vegetable Gardening, Garlic
LSU AgCenter Smart Choices Recipe Book
LSU AgCenter Louisiana Vegetable Planting Guide

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Physical activity is movement that uses energy, like walking, pushing a baby stroller, gardening, etc. To get the health benefits, however, physical activity should be of moderate or vigorous intensity. When you can talk but not sing during an activity, then your body is working at moderate intensity level; for example, walking fast (about 3 ½ miles per hour), water aerobics, dancing, tennis doubles, and pushing a lawn mower. When you are unable to say more than a few words without pausing for breath during an activity then your body is working at a vigorous intensity level; for example, jogging, swimming laps, playing basketball, heavy yard work, and riding a bike fast. Most health benefits are obtained from combining moderate and vigorous activities. Regular physical activity is important for maintaining a healthy lifestyle and everyone should avoid being inactive. Some health benefits of physical activity-

1. Helps maintain a healthy weight.

2. Helps build and maintain bones, muscles and joints.

3. Helps reduce the risk of heart disease, stroke, type 2 diabetes and some cancers.

4. Helps to control blood pressure.

5. Reduces the symptoms of anxiety and depression.

6. Look and feel better, stay well and independent.

To get fit we need 3 types of exercises- aerobic, anaerobic and flexibility exercises.

Aerobic activities make your heart beats faster and work up a sweat.

Anaerobic or weight-bearing activities increase muscle tone and build new muscle; more muscle helps burn more calories. Examples are: lifting weights, push- ups, sit-ups, leg and knee lifts,

Flexibility activities enhance physical stability and flexibility so you can keep moving- yoga, gentle stretching, martial arts, dancing etc.

Consult your doctor before you begin any exercise regimen, especially if you are suffering from any chronic disease. To help increase daily physical activity:

-Set an achievable goal and commit to it regularly.

-Do activities that you enjoy- partner with a friend, coworker or join an exercise class.

-Brisk walking in bouts of 10 minutes or longer is a good way to begin; walking is easy, safe and does not require any special equipment.

-Walk the dog, walk before breakfast and after dinner or do both.

-Do housework instead of hiring someone to do it.

-Be active with your family: hiking, cycling, soccer, yard work.

-Use stairs instead of the elevator; park farther away from shopping mall entrances and walk.

In 2008 the US Department of Health and Human Services released a set of physical activity recommendations for Americans 6 years and older: Children and Adolescents (aged 6–17): at least 1 hour (60 minutes) or more of physical activity every day; Adults (aged 18–64): at least 30 minutes of physical activity a day; Older Adults (aged 65 and older): should follow the adult guidelines. If this is not possible due to limiting chronic conditions, older adults should be as physically active as their abilities allow. For details about recommendations for disabled youth and adults, activity levels, duration and intensity visit the CDC website.

RESOURCES

http://www.health.gov/paguidelines/factsheetprof.aspx

http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html

http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/Physical-Activity_UCM_001080_SubHomePage.jsp

http://www.choosemyplate.gov/physical-activity/what.html

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The Big 8 for Health

1. Eat Fruit - You need 2 cups a day.

2. Eat Vegetables - You need 2 ½ cups a day.

3. Drink Milk - You need 3 cups a day.

4. Eat Whole Grains - Try them. You’ll like them. Oatmeal, brown rice and whole-wheat bread are whole-grain foods.

5. Get Your Protein - That’s meat, poultry, fish, beans, and nuts.

6. Be a Detective - When a food is mixed, make sure it doesn’t contain a lot of added sugar, sodium and fat. One way to do that is to read labels.

7. Be Safe With Food - Wash your hands, fruits and vegetables. Separate meat and eggs from fruits and vegetables when preparing. Keep foods cold or keep them hot. Make sure meats and eggs are fully cooked before you eat them.

8. Get Some Exercise - There are lots of ways for you to get more exercise. You need 30-60 minutes of physical activity each day.

Source:
Smart Choices Curriculum.

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Did you know that May is National High Blood Pressure Education month? Well, it is and it is important to be aware of what high blood pressure is and how it can affect your health. High blood pressure is very common among many Americans regardless of race, gender or age. However, African Americans are at greater risk and suffer with the disease at a higher rate. High blood pressure can damage the heart, kidneys and brain if not managed properly. It is considered a silent killer because sometimes there aren’t any warning signs or symptoms of this disease.

Blood pressure is the force of blood against the walls of arteries and it fluctuates throughout the day. When blood pressure is considered high is when it remains elevated. It causes the heart to work harder. If the blood pressure remains high, it can increase the risk for heart disease and stroke. Another name for high blood pressure is hypertension.

In an effort to maintain healthy blood pressure, it is important to know your numbers. Blood pressure is read in two numbers, the systolic and diastolic pressure. The systolic pressure is the first and higher of the two numbers; it measures the pressure in the arteries when the heart beats. The diastolic pressure is the pressure in the arteries when the heart rests between beats. Blood pressure that is less than 120 HG mm (systolic) and less than 80 HG mm (diastolic) is considered a normal blood pressure. On the other hand, blood pressure that is 140 HG mm or greater (systolic) and 90 HG mm or greater (diastolic) is considered high. Charts such as those provided by the American Heart Association or the National Heart Lung and Blood Institute can provide a guide to knowing the ranges and categories for blood pressure levels.

There are some things that cannot be controlled to reduce risk factors for having high blood pressure, those being family history, race, gender and age. However, there are some things that can be controlled in an effort to maintain healthy blood pressure levels; those are as follow:

• Eating a healthy diet – consuming more fruits and vegetables, whole grains, beans, lean meats, fatty fish (salmon, trout and herring) and low-fat or fat free dairy products are a great start to being heart smart. It is important also to limit unhealthy saturated and trans fats and replace with healthy unsaturated fats. However, remember fat is still fat and it should be eaten in moderation.
• Reducing sodium intake – the 2010 Dietary Guidelines recommends 2,300 mg of sodium (1 teaspoon) per day for most Americans. Adults age 51 and older, African Americans of any age, and individuals with high blood pressure, diabetes, or chronic kidney disease should reduce their sodium intake to 1,500 mg (about 2/3 teaspoon) a day.
• Become physically active – a minimum of 30 minutes at least 5 days per week of moderate to vigorous activity can boost benefits to maintaining a healthy blood pressure.
• Reducing stress
• Maintaining a healthy weight – losing as little as 10 pounds can make a difference
• No smoking
• Drink alcohol sensibly – 1 drink for women and 2 drinks for men per day according to the Dietary Guidelines for Americans
• If on medication for blood pressure, take according to doctor’s recommendations.

Sources:
Choosemyplate.gov
Dietaryguidelines.gov
Heart.org
Nhlbi.nih.gov

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Friction may occur when siblings are in denial over a parent’s condition. A sibling may not live near the aging parent and does not see the change in the health of the parent declining. Another sibling may not accept the reality of the parent’s declining health because the sibling is protecting himself from facing the eventual death of the loved one. The more active sibling may become bitter or angry.

Most often, friction occurs because the active sibling feels there is unequal division of care giving duties. This may lead the overburdened caregiver to feel frustrated and resentful and other siblings to feel uninformed and left out. This a time when families should come together and deliver the best quality care possible for the parent. Sibling feelings should be expressed and heard honestly and directly. Each sibling should know that their help is needed, wanted and appreciated. Allow siblings to identify a specific task in which they are comfortable and able to provide. Have a list of tasks that involve the care of the aging parent. Divide tasks according to individual abilities, current life pressures and personal freedoms. One brother may be available to take the parent to most doctor visits; a sister may volunteer to do the weekly grocery shopping while yet someone else may prepare a meal twice a week. If a sibling is unable to help with care, he may provide funds to hire a caregiver allowing the family member who is caring for the parent to have an afternoon or evening off.

The main caregiver should express appreciation to family members for any help provided and must also remember that everyone will not provide the care and assistance exactly alike. It is the responsibility of the main caregiver to keep all family members informed regarding the parent’s condition. Listen to everyone’s suggestions and expect differences in opinions. Try to respect other’s perceptions and find opportunities to compromise.

If communication is contentious, arrange a family meeting that includes an outside facilitator such as a friend, religious leader, social worker or counselor.

Try to understand the dynamics of family care among other siblings. Forgive those who refuse to get involved. Work through any negative emotions and take care of yourself. Remember: if you are not healthy, you cannot take care of someone else!

Reference: FCA National Center on Caregiving (Spring 2004), Caregiving and Sibling Relationships: Challenges and Opportunities.

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Are you looking for a fun outdoor activity for you and your family this weekend? Planting herbs is simple enough for everyone and provides quick and bountiful results. Herbs, not to be confused with spices, are usually leaves and are less pungent than spices (roots, seeds, flowers, bark). There are many herbs to choose from, but don’t let the large selection bog you down. Just think of the seasonings you use regularly in the dishes you prepare and go from there!

Herbs can be planted and kept indoors near a window, outside in a planter, or in the ground. When deciding on a location, it’s best to plant them as close to your kitchen as possible, so you can simply walk outside and grab some herbs to season your dinner (also a great way to reduce salt). To sow the seeds, only plant them about 1-3 times as deep as the size of the seed, which isn’t very deep. The most important aspect of having an herb garden is to provide adequate drainage. Most herbs grow to maturity within 4-8 weeks with adequate sunlight, but check the planting guide for further instructions. With harvesting any herb, it is important that you pick no more than 1/3 of the plant at a time which is generally just a few leaves. Once you have picked the herbs you want to use for the evening, carry them inside and wash under cool water and dry with a paper towel. Remove the leaves from the stems, roll the herbs together and chop. For a finer chopped herb, pile again and re-chop. For the best flavor, use immediately, but they can also be frozen or dried for later use.

Some of my favorite herbs are scallions (green onions), basil and rosemary, but you can choose some of your favorites to plant. I love the mild onion flavor of scallions and how they provide a crunchy texture. I sprinkle it on top of just about everything: salad, omelettes, crawfish étoufée, and baked potatoes. They grow tall and straight and esthetically would do well as the medium height plant in your garden. Basil is sweet and complementary to fresh sliced tomatoes or tomato based dishes. Basil grows a little lower to the ground and would make a great border plant. You may begin picking the leaves after 6 weeks of planting. Basil is delicious whether eaten fresh or dried. Rosemary is drought tolerant but also hardy in cool climates. It is high in iron, calcium and B6. Rosemary has a heavenly aromatic quality and has a distinct flavor that goes well with poultry, pork, and lamb; however, I also enjoy baking it into my breads and sprinkling it over my steamed veggies.

Herbs also provide a little lagniappe – they freshen the air, perfumes, and soaps and they also repel pests!

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I guess gardening runs in the family! My cousin Jason Arceneaux's container garden.

Container gardening is a great way to grow your own nutritious and delicious fruits and vegetables if you lack the space to plant in-ground. It allows you to still grow produce if you live in an apartment or house with no yard, if you rent and your landlord will not permit you to break ground, or if you simply just don’t have the means to plant in ground. Also, containers are easily moveable to sunnier areas or closer to water if needed.

Almost any vegetable can be grown in a container but just like growing vegetables in-ground, container vegetables need to be in a sunny location for 6-8 hours a day. Place containers where they can drain freely. The size of the container makes all the difference of what can be grown and how well the plant will grow. Choosing the appropriate size container for the vegetable you wish to grow is important because you want the roots to be able to develop nicely without being restricted. To ensure that your vegetables do well, they need a good supply of food and water. If you allow your containers to dry out, the plant is more likely to bolt - go to seed. Remember that too much water can be just as damaging as too little water.

Choose a good quality potting mix that will drain well. One thing to remember about container gardening is that it will need to be watered more than in-ground gardens. This is because soil in the containers tend to dry out quicker than in-ground. To keep moisture in the soil of your containers, cover the soil with some mulch. If you choose to use a fertilizer, make certain to read the label for proper application.

Vegetables that have been known to do well in containers are smaller and dwarf varieties, for example, patio or bush varieties of tomatoes. Try growing herbs! Not only are they easy and grow well in containers, but you can use them to season your food instead of adding extra salt to your meals. Other vegetables that tend to do well are carrots, cucumbers, onions, leaf lettuce, peppers, radishes, spinach, and a number of others. Because of cucumbers vining growth habits, they will need a bit more space. Try placing a trellis behind the container so they will be able to climb as they grow. Also, when growing carrots, make sure your container is deep enough to suit the average length of the variety you choose. The seed packages will state the size that the particular variety will grow to, so make sure to plan accordingly.

You can use just about anything that will hold soil for your container garden. Many people enjoy recycling different items for planting in such as old tires, old bathtubs, buckets, plastic bottles, and I’ve even seen people use old boots for herbs. As long as it will hold soil and has adequate drainage, and of course is non-toxic, then it can be used. I’ve recently been quite interested in trying to grow some vegetables in hanging baskets for a vertical garden. I’ve seen a number of people grow cherry tomatoes, peppers, herbs, and lettuce in hanging baskets and not only did they produce well, but they looked very beautiful. It’s also a great use of space.

There are several commercial containers on the market, but before running out to purchase them, do a little research and find out if they are suitable for your needs. Earthbox® is one type of container for gardens that I found very interesting and I plan on building to test in my own personal garden. Earthbox® seems to be a great way to grow vegetables in a container if you forget to water your plants enough, or you simply do not have time, but still want to grow nutritious fruits and vegetables. That’s because they are self-watering and will only need to be filled up occasionally. Earthbox® contains a water reservoir at the bottom of the container with wicking chambers. Wicking chambers are perforated containers that sit in the water reservoir filled with soil so that the roots can pull up, or wick, the water as it is needed. More soil is added on top of the water reservoir and wicking chambers and then you are ready to plant. There is a tube that extends to the water reservoir for filling and a weeping hole on the side to prevent overfilling. You can purchase them or find instructions online to make your own.

Remember that gardening is a great physical activity and a great way to bring your family together to have fun!

Resource: http://www.earthbox.com/

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Author: Monica LaBorde

It is time for freshly picked Louisiana strawberries again. You will begin to see vendors selling flats of berries out of the back of their trucks along the highways. Fresh strawberries are an excellent source of vitamin C and are naturally low in calories. One cup of fresh strawberries provides almost twice the recommended daily allowance for vitamin C, yet only contains 55 calories

When choosing fresh strawberries, select bright, shiny, clean berries with full solid red color. If the container has red stains, chances are the berries are overripe or have been crushed. Since berries are perishable, hurry home with them. Sort out damages or decaying berries. Spread berries in a flat container, cover loosely and refrigerate. Wash berries just before using them.

There are so many ways to serve strawberries. Try this recipe for Strawberry Bread. It is a recipe that I am sure you will keep among your favorite recipes.

Strawberry Bread

• 3 cups flour
• 1 teaspoon salt
• 1 teaspoon soda
• 1 Tablespoon cinnamon
• 1 ½ cups sugar
• 3 eggs, well-beaten
• ¾ cup oil
• 2 pints fresh strawberries (or 2 10oz. pkg. sliced frozen berries, thawed)
• 1 cup chopped pecans
• 1 drop red food coloring

Sift dry ingredients into a large bowl. Add eggs and oil, stirring only until ingredients are moist. Stir in strawberries, pecans and food coloring. Spoon batter into two 8-inch loaf pans. Bake at 350 degrees about one hour or until bread tests done. Turn out on a rack to cool. Strawberry bread loaves can be stored in the freezer for later use. Be sure to wrap them in vapor-proof bags.

Reference: LSU AgCenter publication “It's Strawberry Time”

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Snap beans, green beans, or string beans…no matter which name you prefer, they are one and the same and in season! Green snap beans are categorized into two different groups, bush or pole beans, based on growth characteristics. If the bean plant needs support to grow, they are classified as pole beans; if the beans can grow on their own without added support, they are classified as bush beans. Spring and fall crops can be planted but the spring crop generally yields larger quantities. Also, it should be noted that the fall snap beans, although lesser in quantity, are often of a better quality than the spring beans. In Louisiana, Provider and Contender are some of the recommended varieties for bush snap beans and Kentucky Blue and McCaslin are some of the best varieties to grow for pole snap beans. Snap beans should be picked when they reach a length of 4-5 inches long and before the developing seeds begin to bulge on the bean. They should also snap when broken to indicate turgor and freshness of the bean.

The nutritional quality of snap beans is high due to a number of reasons:

• low caloric density, only 31 calories for 100 g when raw!
• very low in saturated fat, cholesterol, and sodium
• high levels of vitamins, minerals, and phytonutrients
• high in fiber and protein

Snap beans are found to be a good source of some B vitamins, calcium, iron, magnesium, phosphorus, potassium, copper, and some phytonutrients (lutein, zeaxathin, beta-carotene, etc.). They are also considered a very good source of vitamin A, vitamin C, vitamin K, folate, and manganese.

Here are some of the benefits of consuming snap beans:

• promote weight loss and overall body health
• reduce blood cholesterol levels
• reduce risk of overall disease by decreasing free radicals in the body
• can play a role in slowing the aging process
• help to keep a healthy blood pressure
• promote normal DNA synthesis and cell division
• provide some protection against infectious agents
• promote healthy bone development

Here are some ideas on how to incorporate snap beans into your daily diet:

• Add them into a stir fry dish
• Steam some snap beans, cauliflower, peas, and carrots for a quick easy side dish
• Mix raw snap beans with some olive oil, garlic, feta cheese, and slivered almonds for a tasty side
• Add to curries or soups
• Grill some tomatoes, snap beans, and seasonings in tin foil on the grill
• Make rice pilaf and include snap beans
• Sauté green beans and mushrooms
• Add snap beans into your own innovative dish or check out this recipe!

Green Bean Pasta Salad

Recipe Yield: 4 servings

Serving Size: 1 cup

Ingredients:
1 can (16 ounces) green beans, no salt added, drained
2 cups cooked pasta (elbow or macaroni or other type of short pasta)
1/2 cup chopped green onion
1/2 cup shredded cheese
3 tablespoons vegetable relish
2 tablespoons vegetable oil
1/4 teaspoon garlic powder
1 teaspoon mayonnaise, light
1/2 teaspoon mustard
1 teaspoon basil (optional)

Directions:
1. Combine beans, pasta, onions, and cheese in a large bowl.
2. Combine the remaining ingredients and pour over vegetables and pasta. Stir gently.
3. Refrigerate several hours or overnight.
4. Enjoy!

Sources of information:
LSU AgCenter: Louisiana Vegetable Planting Guide
LSU AgCenter: Louisiana Home Vegetable Gardening
Self Nutrition Data, Search raw snap beans
Power your Diet, Search green bean nutrition facts
LSU AgCenter Smart Choices Recipe Book

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You can use the American Dietetic Association food exchange lists to check out serving sizes for each group of foods and to see what other food choices are available for each group of foods.

Vegetables contain 25 calories and 5 grams of carbohydrate. One serving equals:

½ C	Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.)
1 C	Raw vegetables or salad greens
½ C	Vegetable juice
If you’re hungry, eat more fresh or steamed vegetables.

Fat-Free and Very Low-Fat Milk contain 90 calories per serving. One serving equals:

1 C	Milk, fat-free or 1% fat
¾ C	Yogurt, plain nonfat or low-fat
1 C	Yogurt, artificially sweetened

Very Lean Protein choices have 35 calories and 1 gram of fat per serving. One serving equals:

1 oz	Turkey breast or chicken breast, skin removed
1 oz	Fish fillet (flounder, sole, scrod, cod, etc.)
1 oz	Canned tuna in water
1 oz	Shellfish (clams, lobster, scallop, shrimp)
¾ C	Cottage cheese, nonfat or low-fat
2	Egg whites
¼ C	Egg substitute
1 oz	Fat-free cheese
½ C	Beans, cooked (black beans, kidney, chick peas or lentils): count as 1 starch/bread and 1 very lean protein

Fruits contain 15 grams of carbohydrate and 60 calories. One serving equals:

1 small	Apple, banana, orange, nectarine
1 med.	Fresh peach
1	Kiwi
½	Grapefruit
½	Mango
1 C	Fresh berries (strawberries, raspberries, or blueberries)
1 C	Fresh melon cubes
1⁄8th	Honeydew melon
4 oz	Unsweetened juice
4 tsp	Jelly or jam

Lean Protein choices have 55 calories and 2–3 grams of fat per serving. One serving equals:

1 oz	Chicken—dark meat, skin removed
1 oz	Turkey—dark meat, skin removed
1 oz	Salmon, swordfish, herring
1 oz	Lean beef (flank steak, London broil, tenderloin, roast beef)*
1 oz	Veal, roast or lean chop*
1 oz	Lamb, roast or lean chop*
1 oz	Pork, tenderloin or fresh ham*
1 oz	Low-fat cheese (with 3 g or less of fat per ounce)
1 oz	Low-fat luncheon meats (with 3 g or less of fat per ounce)
¼ C	4.5% cottage cheese
2 med.	Sardines
* Limit to 1–2 times per week

Medium-Fat Proteins have 75 calories and 5 grams of fat per serving. One serving equals:

1 oz	Beef (any prime cut), corned beef, ground beef**
1 oz	Pork chop
1	Whole egg (medium)**
1 oz	Mozzarella cheese
¼ C	Ricotta cheese
4 oz	Tofu (note this is a heart healthy choice)
** Choose these very infrequently

Starches contain 15 grams of carbohydrate and 80 calories per serving. One serving equals:

1 slice	Bread (white, pumpernickel, whole wheat, rye)
2 slices	Reduced-calorie or "lite" bread
¼ (1 oz)	Bagel (varies)
½	English muffin
½	Hamburger bun
¾ C	Cold cereal
1⁄3 C	Rice, brown or white, cooked
1⁄3 C	Barley or couscous, cooked
1⁄3 C	Legumes (dried beans, peas or lentils), cooked
½ C	Pasta, cooked
½ C	Bulgar, cooked
½ C	Corn, sweet potato, or green peas
3 oz	Baked sweet or white potato
¾ oz	Pretzels
3 C	Popcorn, hot air popped or microwave (80% light)

Fats contain 45 calories and 5 grams of fat per serving. One serving equals:

1 tsp	Oil (vegetable, corn, canola, olive, etc.)
1 tsp	Butter
1 tsp	Stick margarine
1 tsp	Mayonnaise
1 Tbsp	Reduced-fat margarine or mayonnaise
1 Tbsp	Salad dressing
1 Tbsp	Cream cheese
2 Tbsp	Lite cream cheese
1/8th	Avocado
8 large	Black olives
10 large	Stuffed green olives
1 slice	Bacon

Printed with permission from the NHLBI Health Information Center
Source: Based on American Dietetic Association Exchange Lists

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Depending on where you live, there may still be snow on the ground and bare trees overhead. But trust me – spring is all around you. The natural world is waking up and the changing weather provides exciting opportunities for outside activities.

1. Plant A Garden

April is prime planting season: the temperatures are finally milder and it’s exciting to be outside, digging in the soil with your kids. If you have a yard, start a perennial garden. If you have a balcony, a stoop, a kid-safe rooftop, or even a sunny windowsill, go ahead and buy some plants with the kids and make a lovely container garden. Containers are great for growing vegetables and herbs too. Sprinkle lettuce seeds, (e.g. mesclun mix) on top of soil in a container, cover with a half inch of soil, water daily in the sun, and in two to three weeks you’ll have salad for your dinner! If you start herb seeds inside on a sunny windowsill, in a month you’ll have seedlings for a Mother’s Day gift!

2. Do Some Spring Cleaning

Check your shelves and closets and even the garage for toys and clothing that the kids have outgrown. You can get rid of these items with a fun outdoor yard or stoop sale, and the kids can help by making price tags and greeting neighbors who stop by, enjoying the sunshine and fresh air. They may even want to make a lemonade stand! Anything that doesn’t sell can be donated to a charitable organization.

3. Bounce It! One Ball Three Ways

Use one bouncy ball to play four square, then bocce ball, then bowling. Do four square, draw in chalk a grid of four squares; players stand in a square and bounce the ball to each other. For bocce ball, use an object as a target and see who rolls the ball the closest to it. For bowling, set out tall plastic cups or recycled water bottles and try to knock them over.

4. Stop By the Park On Your Way Home

Another routine to get out of the house that’s easy to remember, is to stop by the park on your way home with the kids. Bring a snack along or pick up sandwiches before hand for picnic dinner. Keep a picnic blanket in your car and you’ll have everything you need for dinner, play and homework outside until the sun goes down.

5. Eat Outside!

Do you dream of dining al fresco? Why not enjoy eating outside more often? It’s as easy as a picnic blanket or using that patio furniture that is sitting outside your door. In the morning, have your cup of coffee or breakfast outside. As the weather changes, you can accommodate the changes too: an umbrella over the table in the rain, a fan for a breeze in warm weather, a citronella candle for mosquitoes.

Reference: Cohen, Rebecca P. Fifteen minutes outside: 365 ways to get out of the house and connect with your kids. 2011.

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How many times have you attempted to read a nutrition facts label and felt as if “you just didn’t understand it?” If this has ever happened to you, well, you’re certainly not alone. Did you know that over 50% of consumers worldwide struggle to understand nutritional facts labels? I’ve even heard the statement "if you can understand a nutrition facts label, then you must be a genius.” In spite of the challenges, there are simple steps to understanding the nutrition facts label.

Let’s begin with what’s on the label:

STEP 1- Start at the top of the label

Start with the serving size and move downward. Make certain you pay close attention to the product specific information.

Serving Size - identifies the number of servings per package. It may be reflected in units such as cups or pieces, followed by a metric amount or number of grams. The size of the serving tells us the number of calories, amount of each nutrient, and daily value (%DV) of a food. It should be used to compare a serving size to how much you ate.

Amount of Calories- If you’re looking to maintain or control your weight this part can help. The amount of calories is found on the left side, while the right side lists the number of calories per serving from fat. Remember to balance calories in with calories out.

Limit these Nutrients- this is a great indicator for identifying foods that are too high in fat, cholesterol, or sodium. Your goal for these should be to remain below the 100% DV for each nutrient.

Get enough of these Nutrients- many Americans are consuming low amounts of dietary fiber, vitamin A, C, calcium, and iron in their diets. Eating an adequate amount of these nutrients can help to improve your health and may reduce the risk of osteoporosis and heart disease.

STEP 2 -Remember the 5/20 Rule

Percent (%) Daily Value- what does it actually mean? When you see the %DV it is a recommended intake level that should be consumed or should not be consumed. It can be used to help you determine whether a serving of food provides a small or large amount of a particular nutrient. The DV can also provide you with information pertaining to how a serving of a particular food item fits into your daily diet.

The higher the percentage the more of a particular nutrient you’re receiving. Foods that are low in a nutrient will provide you with less than 5% of the DV and foods that are high will provide 20% or more of the DV.

Footnote with Daily Values (DVs) - why does the footnote provide another Daily Value percentage? This Daily Value percentage statement must be placed on all food labels unless the package is too small. The footnote DVs still focus on the nutrients we must watch, but this one includes specific recommended levels of intake for a person on a 2,000 or 2,500 calorie diet.

STEP 3- Always check the ingredients list

Ingredients List – here are the clues to what’s really in the package. Here is a tip for you. The items in the package are listed from the largest amount to the smallest amount by weight. So if you are targeting foods low in salt and your first ingredient listed is salt that means the item is high in salt.

Remember, understanding the nutrition facts label is vital to using the information effectively and easily. Building label reading skills can help you to make better food choices that ultimately contribute to a healthier diet. If you’re interested in gaining more information pertaining to understanding and using nutrition facts labels, visit www.fda.gov and join the campaign to help others learn how to effectively use nutrition facts labels.

Reference:
www.fda.gov -How to Understand Nutrition Facts Labels

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Gardening is one of those past-times that, I personally, enjoyed sharing with my grandmother as I was growing up. She taught me everything from pruning roses, vegetable gardening, drying flowers for potpourri, and I believe that’s why I have such a strong passion for the outdoors and growing food. I definitely attribute those experiences as to why I love eating my fruits and vegetables! For me, there’s nothing like a tomato and cucumber salad fresh from the garden, or picking fresh wild blackberries to make a cobbler on a beautiful spring day. Being exposed to that as a child has shaped my views about eating healthy and I enjoy teaching and showing others not only the importance of eating healthy, but that you can grow your own healthy food at home.

I believe that if youth and adults alike are taught the relationship between nutrition and gardening and have hands-on experiences doing so they will be more likely to have an appreciation for it and also be encouraged to live a healthy life by consuming healthy foods.

National Gardening Month is an excellent time to participate in gardening and even a chance to get involved and learn more about being healthier too! How can YOU participate in National Gardening Month? Here are just a few ideas about how you can get involved.

1) Plant a flower or vegetable garden:
You do not have to be an expert to start and maintain a successful garden. You just have to provide plants with adequate care. Try It. You might end up loving it! You can start small and try growing some herbs.

2) Volunteer at a local school or community garden:
You can participate in National Gardening Month even by donating your time. Your local school may have a 4-H Club or be participating in the Smart Choices nutrition program and could use help maintaining a garden.

3) Donate your excess garden supplies to a local school or church garden:
We all have things that somehow accumulate in a shed or storage unit that we might have forgotten about. Why not go through those items and donate what is not being used or supplies you do not need. This can be anything from shovels, flower pots or containers, lumber that can be used to build a raised bed or a trellis, seeds, or even gloves! Remember: recycled items make great container gardens too!

4) Start a garden at your church:
This can be a great way to get your community and youth active in a positive way.

5) Get involved with the Louisiana Master Gardener Program through your local Cooperative Extension:

A Few Great Reasons to Garden:

• Gardening is a great form of physical activity that helps work muscles and burn calories.
• Some have found it relieves stress.
• It allows you to have readily available fresh homegrown produce straight from the garden.
• You can grow the fruits and vegetables you enjoy eating.
• Gardening is a great tool that can help teach our youth math, science, encourage critical thinking, and reinforce responsibility.

Of course, these are not the only reasons to garden or the only ways that you can get involved in National Gardening Month.

Would you like to volunteer with an East Baton Rouge Parish EFNEP School Garden or the East Baton Rouge Parish 4-H Club? Contact the East Baton Rouge Parish Extension Office at (225) 389-3055.

A very special thanks to Naylor's Hardware and Garden Center for donating such wonderful plants and seeds to the East Baton Rouge Parish EFNEP Gardening Program!

Visit: The National Gardening Association at http://www.nationalgardenmonth.org/ for other ideas to get involved.

Resources: The National Gardening Association Website: http://www.nationalgardenmonth.org/

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Picture I took of cabbages in Mr. Brashier's school garden.

Click on the image above to get your copy of the Louisiana Vegetable Planting Guide.

Spring is here and for many, including a number of schools in Livingston and St. Helena Parishes, this means it’s time to do some gardening! There are many things to consider when planning a school garden and I am learning as I go. Among the most important considerations are what to plant and the available resources to make it all happen. I’ve found two resources especially helpful in my garden planning efforts: “Steps to Growing a Successful School Garden” and the “Louisiana Vegetable Planting Guide.” These books were given to me by experienced gardeners and present the planning process in such a nice, neat little package of simple steps to follow:

1. Recruit volunteers
2. Determine funding
3. Select a site
4. Soil sample (it can take up to 10 days to receive soil sample results)
5. Remove grass and weeds from site (Allow up to 5 weeks for total burnout, which, simply stated, means all the grass and weeds are dead - which can’t happen fast enough as I am so ready to get this garden growing!)
6. Refer to general planting guide (online)
7. Amend the soil
8. Install irrigation
9. Plan for mulch
10. Plant transplants
11. Maintenance
12. Harvest

Don’t be fooled by the apparent simplicity of it all, though. Working through these steps is an unpredictable process and can take some time. It has been roughly two months and only now am I getting ready to collect the soil samples (step 4). It is important to be flexible while following the outline so you can make changes as you see fit.

I have also consulted with Angela Myles, Assistant Area Agent/Parish Chair in St. Helena, as well as Kenny Sharpe and Miles Brashier, both of whom are County Agents and have implemented the Master Gardener Programs in their parishes – don’t forget that people are our greatest resources. Angela Myles introduced me to the school director and PE teacher, helped me locate a potential gardening site, and recruited volunteers. Kenny Sharpe filled me in on how to calculate square footage to determine my soil needs and how to properly collect soil samples. Big help! He also suggested I visit a school garden installed by a 4-H agent in Livingston and a garden in Pt. Coupee Parish which Mr. Miles Brashier developed. While in Point Coupee, I attended a lecture on school gardening which pretty much supported all the information I had been given and I toured a school garden there. Mr. Brashier used simple raised beds enclosed by rectangular boxes with several rows of different vegetables. It was helpful to get an actual visual of the gardens and how simply they can be designed.

Here are a few recommendations from some of Louisiana’s most knowledgeable gardeners: the “Louisiana Vegetable Planting Guide” and the Louisiana Master Gardeners suggested that we plant the following after March 15: Bush Net Snap Beans, cantaloupe, collards, cucumbers, okra, peas, bell pepper plants, and Early Girl Tomatoes, or any combination of these as they will grow best during this time of the year. Also, I am thinking of planting herbs since they grow quickly and are relatively easy to harvest – that way I can spice things up a bit and the children will see a quick return of their efforts.

Some other great tips were suggested by my Advisory Leadership Council: have the children at the school write a thank you letter to the sponsors, mention the sponsors in my monthly nutrition newsletters, and include them in my AgCenter blog (this one). Furthermore, all of these gardening suggestions can be used in Livingston once the pilot program in St. Helena has been completed and analyzed. This month we received donations from two sponsors both located in Amite, LA: Dykes is donating two 50 pound bags of 8-8-8 fertilizer and Bracy’s donated $50 to help us get started. I made sure to include them in this blog, I tweeted, and I posted on Facebook today thanking them both for their contributions, thus providing the companies with public recognition.

Do any of you have any other suggestions? What are your experiences with vegetable gardens?

Also, if your school is located in Livingston Parish or St. Helena Parish and you would like to grow a school garden, please feel free to contact me at 225-686-3020.

Laissez les bon temps rouler and let’s get gardening Louisiana!

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Easter is right around the corner and lots of children are looking forward to decorating their own eggs and finding eggs at Easter egg hunts. It’s important that Easter eggs are stored and cooked properly, so everyone can enjoy the activities without the risk of food-borne illness.

To prepare hard cooked eggs for decorating, start with eggs that have been refrigerated and are free from cracks. Avoiding temperature fluctuation is important to keep eggs safe. The USDA requires that eggs be refrigerated, and once eggs have been refrigerated, it is important to keep them that way. The best way to store eggs you buy at the grocery store is to keep them in their carton and place them in the coldest part of the refrigerator. Do not store them in the door where they will be affected by the temperature change when the door is opened.

Whether the eggs are raw or cooked, they should not be kept out of refrigeration for more than two hours.

Eggs should be cooked at low temperatures because high heat and overcooking will toughen the protein in the egg and can cause a greenish color around the yolk. To prepare hard-cooked eggs, place a single layer of eggs in a saucepan. Add water to at least one inch above the eggs. Cover the pan, bring the water to a boil quickly, but do not boil. Turn off the heat and if necessary remove the pan from the heat. Let the eggs stand 15 – 20 minutes. Immediately run cold water over the eggs. When the eggs are cool enough to handle, place them in an uncovered container in the refrigerator to air-dry.

When decorating, be sure to use food-grade dyes and do not dye cracked eggs. Return eggs to the refrigerator within 2 hours, and keep them chilled on a shelf inside the refrigerator, not in the refrigerator door.

If the hard-cooked dyed eggs are going to be out of refrigeration for more than two hours for an Easter egg hunt or for decoration, discard them after the event. If they are properly and safety handled, hard-cooked eggs have a shelf life of one week.

And, of course, be sure hands, surfaces and utensils are all clean when handling eggs at all stages of preparation.

References:
Egg Safety Center – www.eggsafety.org  
Partnership for Food Safety Education – www.fightbac.org

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Let’s start living healthy by eating right and exercising as a daily routine.

Here are 10 tips that all of us can live by daily.

1. Start your day with breakfast. You wake up and you are ready to start your day, but before you leave the house you have to fill your “empty tank” - your stomach. Eating breakfast gives you energy to accomplish your morning tasks.

2. Get moving. 10 minutes may not be a long time, but it gets you motivated to do more. Parking two rows down from the office door and walking is a great stress relief before you begin or end your day. It relaxes the mind and the body.

3. Snack smart. When choosing a snack choose something like an apple, celery sticks with peanut butter, low-fat milk or raw carrots. If you eat healthy snacks as a daily routine, eating chips or a candy bar can be eaten once in a while for your snack.

4. Work up a sweat. Get your heart pumping by warming up with stretches and then a 20 minute aerobic exercise to really get your sweat glands working. Dancing or lifting weights is a good hard breather to make you sweat. Always remember to cool down after a hard workout. After a good workout you always feel refreshed and ready to conquer the world or so we think.

5. Balance your food choices – don’t eat too much of any one thing. Giving up your favorite foods is not the best way to eat healthy. Eating smart and in the right portions is the best way. Make sure you get the proper nutrients from the food groups and always read the nutrition labels on food packages.

6. Get fit with friends or family. Exercising with friends or family is more fun and rewarding than doing it alone. It gives you incentive and motivation to want to work harder at getting in shape. You not only help yourself, but you also help your friend or family member get motivated.

7. Eat more grains, fruits and vegetables. Eating more grains, fruits and vegetables gives you more fiber and energy to conquer tasks in your busy schedule. It also gives you vitamins and carbohydrates to burn off.

8. Join in physical activities at school. Being physically active at school through physical education or sports motivates you and you feel better after completing 10 or 30 minutes of physical activity. Feeling good makes you happy, but looking good makes you excited especially if you are going shopping.

9. Foods aren’t good or bad. Eating food in moderation and eating fat and non-fat foods that fit together balances out. Try to eat your biggest meal at lunch where you can rid most of the calories during the evening. Remember moderation is the key. Moderation, moderation, moderation.

10. Make healthy eating and physical activities fun. Be adventurous and join that Zumba class with your friend. Try new foods and new fruits. Become a stronger and healthier person. Set realistic goals and exceed them. Be the best you can be and be happy with you. Happy eating and exercising.

I hope these tips have helped you think about ways to eat healthier and exercise more. Come on! Let’s get motivated and feel better.

Resources:
10 Tips To Healthy Eating and Physical Activity For You from www.fitness.gov
Exercise and Nutrition Resources from www.fitness.gov

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Have you noticed that your parents may be suffering from depression, having difficulty remembering to take medicine, making poor judgments, missing meals, mentally confused, having difficulty with simple daily tasks, or living in unsafe conditions?

With all siblings and parents present, discuss plans for caring for parents when they demonstrate that they need help or can no longer care for themselves.

Open communication with your parents is the most powerful tool you have to help ensure you and your parents age gracefully together. It is never too early or too late to begin this critical conversation! You may ask yourself, “Where do I begin?” Well, just begin by making a list of all of your concerns or questions. Talk to your parents now about what their wishes are pertaining to housing plans. If they plan to stay in their home, decide if there are some minor home modifications that could be made that would make it easier for them to remain independent and mobile in their comfortable environment longer.

Understand the critical role of legal and financial planning is a much needed conversation. Begin gathering information about your parents’ financial planning. Learn where original documents are kept. Ensure your parents have prepared the necessary documents such as wills, advance directives and powers of attorney. Talk to your siblings about how you plan to divide responsibility for your parents’ well-being. If a parent suffers from a particular disease, learn all you can now about the disease and what a caregiver can expect as the disease progresses.

Learn about the health care system in your parents’ geographic area. Become familiar with alternate accommodations, how home care operates and what local social services are available to the aging.

Learn about and document their end of life wishes.

It is most important that you involve and empower your parents in decisions about their future. Become educated and aware of issues relating to aging. Understand and accept your feelings and the feelings of your parents about aging and important decisions that must be made. Talk with others who share similar situations and concentrate on what your parents can do and maximize those efforts.

Before making dramatic changes in the lives of your parents, consider these factors:

• Their need for independence, their social network and lifestyle differences.

• Availability and eligibility of public funded health care and health care services.

• Cost of care if publicly funded resources are not available.

• Your home environment – space, privacy and safety; the impact on your job.

• Your emotional, physical and financial capability to deal with their needs.

Prepare yourself and your parents for what the future will bring. This will reinforce that you have done the best you can. Most importantly, don’t make long term promises to your parents or promises you cannot keep.

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4-H Nutrition Workshop

What is a Healthy Eating Plan?

Do you have any idea what a healthy eating plan is? Start with breakfast; do you remember what you ate last week? Were your food choices healthy ones or did you become the poster child for clogged arteries? A healthy eating plan gives your body the nutrients it needs every day while staying within your daily calorie goal for weight loss. A healthy eating plan also will lower your risk for heart disease and other health conditions.

Your meal choices should include healthy foods such as fruits, vegetables, whole grains, and low fat products such as milk, yogurt, and some cheeses can help you with your healthy eating plan. You should choose lean meats, poultry, fish, beans, eggs and nuts to eat healthy. Choose foods that are low in saturated fats, trans fats, cholesterol, salt and some added sugars. And most of all eat appropriate portion sizes when serving food for yourself, and other family members. The USDA recommends making half your plate fruits and vegetables. The other two fourths should be lean meat choices and low fat starches.

You can eat a healthy meal and feel full and satisfied if you keep all the unhealthy foods out of your grocery basket. Not bringing the unhealthy foods home can help you when the munchies attack you before bed time. If you get hungry, keep fresh fruits and vegetables handy to munch on until you get used to eating less food.

If you want to maintain or lose more weight, add exercise to your daily routine. I am taking a Zumba class for six weeks. This increased activity will help me to get into better physical shape and meet new people that are in the class. It is better to work out with new friends then sit on the couch and wish you had the time to exercise but are too tired. Eating healthy will boost your metabolism and make you look and feel better. Start eating healthy today!

Resources:
www.choosemyplate.gov

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Cauliflower, a close relative of broccoli and cabbage, is a flower-vegetable made up of many tiny clustered florets that begin to form but are stopped at the bud stage. Cauliflower can be grown in both the fall and spring seasons in Louisiana. It is best to purchase cauliflower when the florets are compact, the coloring is creamy white, and before the buds begin to separate. To clean cauliflower, you should rinse the head thoroughly then place it upside down in a bowl of water, or salt water, to be sure all dirt and bugs are removed.

Cauliflower is a great source of dietary fiber, vitamin C, vitamin K, some B vitamins, potassium, and manganese. Additionally, it is a good source of protein, some B vitamins, magnesium, and phosphorus. These great components of cauliflower are responsible for the following health benefits:

· Help prevent prostate, breast, cervical, colon, and ovarian cancers
· Boost the immune system
· Reduce the risk of infection and virus
· Replenish the vitamins needed for proper food metabolism
· Help to keep a healthy blood pressure

The culinary uses of cauliflower are varied. Here are some creative ways to incorporate cauliflower into the food plan:

· Use pureed cauliflower as a thickener for soups and curries
· Add some chopped cauliflower to a vegetable dish
· Use some small florets in a pasta salad
· Pickle cauliflower for a snack
· Make Aloo-gobi, a potato-cauliflower dish that is very popular in some South Asian countries including India

For a healthy snack or a quick side dish, try this Broccoli Garden Salad!

Broccoli Garden Salad

Recipe Yield: 10 servings

Serving Size: 1 cup

Ingredients:

· 3 cups broccoli florets
· 1 cup grated carrots
· 1 cup sliced cauliflower
· 1 cup chopped apples
· ½ cup sliced green onions
· ¼ teaspoon ground cinnamon
· 1 cup non-fat light vanilla yogurt
· ¼ cup roasted chopped peanuts (optional)

Directions:

1. Toss all ingredients together in a large mixing bowl.
2. Refrigerate until ready to serve, up to 6 hours. Serve chilled.
3. Enjoy!

Sources for Information

1. Power your Diet: www.nutrition-and-you.com, Search Cauliflower Nutrition Facts and Health Benefits

2. Self Nutrition Data: http://nutritiondata.self.com/, Search Raw Cauliflower

3. Smart Choices Recipe Book from the LSU AgCenter

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Many individuals set a New Year’s goal to improve their health by changing their diet and becoming more physically active. However, usually by February, old habits creep back into the picture. Well, March is National Nutrition Month and is a great time to refocus on those health goals.

At the time of setting health goals, it would be great to include coloring your day with more fruits and vegetables. There are numerous health benefits linked to eating more fruits and vegetables. Those benefits increase with the number of colorful fruits and vegetables that are eaten. Fruits and vegetables provide nutrients such as vitamins A and C, potassium, fiber, and folate to name a few that can help to reduce the risk of certain diseases. Moreover, they provide phytochemicals (plant chemicals) and antioxidants (protect against harmful free radicals) that have a wide range of health benefits. Additionally, fruits and vegetables are low in calories and most are fat free. Aren’t these benefits making them more inviting to eat?

The number of cups of fruits and vegetables eaten each day will vary depending on the MyPlate Daily Food Plan that recommends a daily caloric intake based on the age, gender and activity level of an individual. Fruits and vegetables can be eaten in different forms such as fresh, frozen, canned, dried or 100% juice. Remember when selecting canned vegetables; select those with no salt added. Canned fruit should be packed in juices rather than in syrups to reduce the amount of added sugar. Additionally, you can save money by purchasing fruits and vegetables in season and with proper selection and storage. So, make half of your plate fruits and vegetables, add them as a snack, and pull from the colorful selection of green, red, yellow/orange, blue/purple, and white/tan/brown to boost your health benefits.

Resources:
Eatright.org
Choosemyplate.gov
Fruitsandveggiesmatter.gov
Fruitsandveggiesmorematters.org

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March 21^st is the official start of spring, but in many parts of the United States it still feels suspiciously like winter. Watch and listen for early signs of springtime, like tiny buds on trees and shrubs, early bulbs peeking out of the ground, and birdsong.

Think of the longer spring days as extra family time. Perhaps activities you once thought would only work on the weekend can now be snuck in with an extra hour of daylight. Take a walk after dinner, ride bikes, kick or catch a ball. Bedtime may creep slightly later for the kids, and everyone will go to bed with smiles on their faces, thinking of the time you spent together.

March Activities

1. Search for the Signs of Spring – See how many you can find. What do you hear? Look at the details around you. Talk about what looks different compared to what you last remember, and what are you looking forward to doing in the months ahead? Which of those activities can you actually do now? Try one of them!

2. See What Comes Out At Night – What comes out at night where you live: opossums, raccoons, owls? Visit a local nature center or search the Internet to learn the signs of where the local animals may live, then look for these signs on your nature walks.

3. Race For A Ball – Throw a ball over your house and see who can run around the side to reach it first. If you have an apartment or your house is too tall, take the ball to the park and throw it over a tree, park bench, or tennis court net. The point is to get some exercise and laugh a lot by seeing who can get the ball first.

4. Support Your Local Farmers and Learn – Experience the produce of the seasons and learn what is planted and when it is harvested where you live. Visit a farmer’s market and show your children different types of locally grown fruits and vegetables.

5. Make Something From Nature – What can you and your child envision and create? Make up a story that goes along with your creation. You can even write words in leaves and sticks on the ground.

6. Read Garden-Inspired Books – Gear up for the planting season! Grab a blanket and head outside to read a favorite story about a garden. Some favorites are: The Carrot Seed, To Be Like the Sun, The Secret Garden, and Caillou In The Garden.

7. Watch The Sunset As a Family – Once we “spring forward” with the clocks and before the leaves burst forth from the trees, notice where you might be able to go as a family after dinner to watch the sunset. If your family is up for it, go ahead and have a picnic dinner outside. If it feels too cold for a sit-down meal, try a variation that keeps the kids more active; take a picnic blanket and your favorite family game and soak in that extra hour of daylight together.

Reference: Cohen, Rebecca, P. 15 Minutes Outside, 365 ways to get out of the house and connect with your kids. 2011.

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Louisiana Vegetable Planting Guide

Spring is such a great season for planting not only beautiful, fragrant flowers, but also some of our favorite and delicious fruits and vegetables. If you are not quite sure what to plant, then here are some fruits and vegetables that are great for growing in Louisiana in your spring garden.

Plant			Dates to plant between
Bush and Pole Beans			2/15-5/15
Cantaloupe			3/1-8/1
Swiss chard			1/15-5/1
Collards			3/15-10/1
Sweet Corn			2/15-5/15
Cucumbers			3/1-9/1
Eggplant (seeds)			1/15-6/1
Eggplant (transplants)			3/15-7/1
Okra			3/1-8/1
Southern Peas			3/1-8/1
Hot Peppers (seed)			1/15-5/1
Hot Peppers (plants)			3/15-6/15
Bell Peppers (seeds)			1/15-2/28
Bell Peppers (plants)			3/15-5/15
Sweet Potatoes			4/10-7/1
Pumpkin			3/15-9/15
Radishes			1/15-3/31
Summer Squash			3/1-5/1
Tomatoes (seed)			1/1-5/1
Tomatoes (plant)			3/1-5/1
Watermelons			3/15-8/1

Many of the seeds that are available at plant nurseries and home improvement stores have planting guides on the back of the packages. To ensure your gardening success, using the Louisiana Vegetable Planting Guide distributed by the LSU AgCenter is suggested. There are many different varieties of fruits and vegetables that can be chosen from, but please take into consideration which varieties are known to grow best in Louisiana. The Louisiana Vegetable Planting Guide offers a wealth of information to help gardeners, such as: recommendations for planting dates, depth to plant, inches between plants and days until harvest. Furthermore, it suggests recommended plant varieties for Louisiana and general fertilizer recommendations. If you are planting in ground row beds or have raised beds that contain older soil, then testing the soil is advised. Having the soil tested and/or amended before planting will allow your garden to flourish.

Whether you are sowing your own seeds or you are planting transplants, watering is very important. If there is a lack of rain and/or the soil becomes dry, seeds and transplants will need to be lightly watered every day. Mature plants, however, will need to be watered thoroughly a couple times a week. To retain and conserve moisture in the soil, mulch may be used.

If you have ever grown a spring/summer garden in the past, then you are most likely very familiar with the amount of pests that will be attracted to your tasty garden as the temperature warms. The best pest control method will depend on the type of pests that have stumbled upon your garden. Your local extension office will be able to help you identify the best approach to take.

If you have never gardened before, then why not give it a try? Gardening is a great activity that can get the whole family involved, create healthy eating habits, and can be an incentive to grow and/or try a fruit or vegetable that you have never tried before or even heard of. Gardening of any type can also be a great physical activity and encourage many more health and lifestyle benefits.

Resources:
Louisiana Vegetable Plating Guide, LSU AgCenter (Pub. 1980)
Gill, D. (1999). Month-by-month gardening in Louisiana. Franklin, TN: Cool Springs Press, Inc.

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Nathalie Savoy, Assistant Extension Agent, in the garden with YMCA participants.

by Nathalie Savoy, Assistant Extension Agent

Happy Mardi Gras! As most of you know, Mardi Gras is French for “Fat Tuesday,” and marks the beginning of the Catholic Lenten season of fasting in preparation for Easter. For some, it’s tradition on Fat Tuesday to indulge in all of our favorite eats and drinks one last time before Easter. On this one day each year, we here in Louisiana are encouraged to eat, drink and be merry! Unfortunately, for a growing number of Louisianans, and nationwide, some of the indulgences and lack of dietary discipline celebrated on Fat Tuesday tend to be part of everyday life. This troubling trend brings me to our topic for this month: Obesity.

Obesity is a growing national concern and is associated with chronic disease, increased health care costs, decline in job/school performance, as well as psychological problems. The statistics from the Centers for Disease Control and Prevention (CDC) show the progression of obesity in Louisiana has doubled from 15% to 30% over the last 20 years. The significant increase in obesity rates has been attributed to a number of factors, including genetic, behavioral (eating large portions, frequent snacking on energy dense foods, sedentary lifestyle), and environmental (learned behavior from adults, lack of access to bike paths/sidewalks, affordable healthy food choices).

My goal, as a nutrition professional, is to work within the community to raise awareness to these factors, especially the behavioral and environmental factors. Did you know that in most cases, our eating habits are set by our adolescent years? Also, the Journal of American Dietetic Association has found that children who plant and cultivate fruit and vegetables are more likely to eat them, aiding in the reduction of obesity. These conclusions stress the importance of educating young children on proper nutrition before unhealthy patterns are set and exposing them to the many long-term benefits of gardening-based nutrition.

My vision for the communities I serve is for children to be educated, healthy, happy and active in hopes of helping them achieve a healthier adulthood. To help combat obesity, the USDA recommends that we increase fruits and vegetables by filling ½ our plate with fruits and vegetables, and eat a colorful variety every day. I know, easier said than done! I have found that the more children (and adults) are exposed to the many benefits of garden-based nutrition, the more likely they will be to take advantage of this available resource.

Speaking from personal experience with a garden-based nutrition program, I can attest to the children’s reactions and to the effectiveness of the program. Last summer I was involved in a garden-based nutrition initiative at a local YMCA. The children were excited to see us each week, participated enthusiastically in all of the learning activities, and had a blast handling worms and planting seeds. At the end of each lesson, they were eager to try the fruit and vegetable samples we provided to them, often asking for seconds and sometimes thirds! Some may not have liked everything they tried, but the important thing is that they tried something new and we provided a fun and safe environment in which to do so.

Additional support for the benefits of these types of programs can be found in a recent article in the Journal of American Dietetic Association (JADA), which reported research findings that garden-based nutrition education increases adolescents' consumption of fruits and vegetables by involving the children in the planting and cultivating of fruit and vegetables. Exposure to fruits and vegetables has also increased preferences of some fruits and vegetables.

Still not convinced to give garden-based nutrition a try? Here are some additional benefits that are often overlooked: gardening is cost effective (low seed costs, helps to supplement grocery costs) and helps children understand the cycle from seed to plate. Gardening also helps to reinforce other concepts learned in the classroom such as math, science, and art and furthers their knowledge of food safety and dining etiquette. And, lastly, gardening imparts responsibility to the children and increases their self-esteem.

Laissez les bon temps rouler! And let’s get gardening Louisiana!

Resources
U.S. Obesity Trends from www.cdc.gov
www.choosemyplate.gov
www.adajournal.org
www.healthyschoolenvironment.org

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There is a new epidemic running rampant among young people today. It is called “too much screen time." Let’s face it - our kids spend more time in front of the TV and computers (screen time) than ever before. If they are not on the cell phone texting or surfing the web, they are in front of the television. Studies show that children spend more time in front of a screen than any other activity apart from sleeping. On average, children spend 1,023 hours a year in front of a screen. While watching television and surfing the net can be educational, most kids are not choosing the “educational” sites to surf.

As parents, we should know how many hours each day our children watch a screen. Do you know how much screen time your children are getting? If not, keep a log of your child’s screen time for one week. You will be shocked to see it add up. Studies show that children who are in front of a screen more than 2 hours a day are more likely to:

• be overweight
• be less physically active
• drink more sugary drinks
• snack on foods high in sugar, salt, and fat (especially in front of the TV)
• have fewer social interactions
• spend less time on schoolwork

“National Turn off TV Week” is scheduled for April 15-21, 2012. Take this time to limit your child’s “screen time." Know how much time your child spends in front of a screen. Here are some tips on reducing recreational screen time:

• Make the bedroom a screen-free zone.
• Swap screen time for active time. Try doing it slowly; start with 20 minutes less screen time each day.
• Set limits and stick to them.
• Ask your children to write a list of active things they like doing. Keep it handy for suggestions when you turn the screen off.
• Join your kids in active recreation. They will love you for it.
• Make a contract with your kids to limit screen time and reward them when they stick to it. (Do not reward them with more screen time.)

Limiting your child’s screen time to less than two hours a day can make all the difference in their grades, health and attitudes. Who knows, they might even come out of their room and spend some quality time with you. Plan family night once a week and play board games or do outdoor activities.

Resource used: tvturnoff.org

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Salt plays a role in high blood pressure. A key recommendation of the 2010 Dietary Guidelines is for everyone to reduce sodium intake to less than 2300 mg (about 1 teaspoon of salt) a day. Adults 51 years and older, African Americans of any age, and individuals with high blood pressure, diabetes or chronic kidney disease – further reduce sodium to 1500 mg a day. Here are tips to help reduce salt in your diet.

Eat fresh foods. Most of the sodium we eat is from processed foods – cheesy foods like pizza, deli/luncheon meats, ready-to-eat foods, canned chili and soups. Eat less of them and in smaller portions. Fresh foods are generally lower in sodium and are a healthier option.

Cook more often at home. You are in control of what is added to your food. Limit or avoid adding salt to your food. Use spices, herbs, garlic, vinegar or lemon juice to season foods or no-salt seasoning mixes.

Eat more fruits and veggies. Fresh or frozen, they are naturally low in sodium.

Read the label. Read the Nutrition Facts Label of packaged products to choose products with less sodium per serving. Select foods labeled ‘low sodium," “reduced-sodium," or “no-salt added."

Choose low sodium dairy and protein foods. Choose low-fat or fat-free milk and yogurt instead of cheese which is higher in sodium; choose fresh meats and seafood instead of deli /luncheon meat, sausages, and canned products like corned beef.

Eat more foods with potassium. They may help reduce blood pressure. Sources include fruits and vegetables (sweet potatoes, beet greens, beans, bananas), yogurt, clams, halibut, orange juice and milk.

Gradually cut back on salt over time. This will lesson your taste for salt. Ask for lower sodium foods when eating out. Limit condiment use– soy sauce, ketchup, pickles, salad dressings and sauces. Select low sodium options.

Resources:
www.choosemyplate.gov
www.healthfinder.gov

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The name says it all – break the fast! Considering your last meal was the night before, your body is once again ready to be refueled. Breakfast is the most important meal you can eat. However, one-fourth of the children between the ages of 6 and 11 do not eat breakfast before they head off to school. They are leaving home on their way to learn with an empty fuel tank!

When students begin their day with breakfast, they often think faster and more clearly and have better recall. Children who eat breakfast are more alert, creative, and energetic, miss less class and report that they are sick less often. Breakfast eaters also score higher on tests.

Some individuals believe that skipping breakfast may help them lose weight. Studies of adolescents, however, indicate that missing breakfast is associated with weight gain. Skipping meals often leads to overeating later in the day. Teens become overly hungry and then they tend to overeat and consume more “empty” calories than they would have if they had eaten a nutritious breakfast.

Hunger, even short-term hunger, decreases a child’s attention span and the ability to concentrate. Hungry children just can’t do their best work. They are easily distracted and become fidgety, irritable and tired.

All adults should not miss breakfast. This meal provides the nutrients and energy needed to start the day. Attempt to eat breakfast as a family - parents who eat breakfast are role models for their children..

When you skip breakfast you are more likely to miss consuming the 40-plus nutrients your body needs to stay healthy.

Breakfast should provide children with one-fourth of their daily calories. Those who skip breakfast may not consume the daily requirements of protein, carbohydrates, calcium, iron and vitamin C as children who do eat breakfast.

Breakfast provides glucose – the fuel that runs the brain and nervous system, that helps you think, walk, talk, and carry on all activities. Without glucose the body has to work extra hard to break down any stored carbohydrates or turn fat or protein into a usable form of glucose to allow the brain to function.

Some individuals have difficulty eating an early morning breakfast. These individuals should try to enjoy a small glass of milk or juice and consider bringing along a mid-morning snack such as whole grain crackers, low-fat granola bars or a peanut butter sandwich. Other suggested breakfast foods include: oatmeal, cold whole wheat cereals, 100% fruit juice, eggs, bagels with fruit flavored cream cheese spread, or fresh fruit.

If there is no time at home for breakfast, the best option is to eat a school breakfast. This meal provides a balance of nutrients including carbohydrates, protein and fat. A balanced breakfast such as fruit, unsweetened cereal, and low-fat milk provides the energy needed to actively participate in morning classes.

Make breakfast a top priority each morning for you and your child!

Reference: LSU AgCenter (July 2009) Breakfast Remains on Chopping Block, Back-to-School News.

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As far as thriftiness and health are concerned, Beta Vulgaris, or beets, rank top notch in the month of February. The entire vegetable can be consumed, including the beetroot and leafy green tops, and beets are rich in a plethora of nutrients. Beets also take very well to the Louisiana climate and have become a popular vegetable in gardens across the state. Ruby Queen, Chariot, and Detroit Dark Red are just a few of the varieties that do best. For a winter crop, this hardy plant should be planted mid-August to early October. Firmness in the bulb, or root, and a bright coloring are good indications that your beets are ready for harvesting.

Beets are rich in dietary fiber, folate, potassium, and manganese. They also provide good sources of vitamin C, iron, magnesium, and antioxidants. The combinations of these components are responsible for the following health benefits:

-decreasing the risk of developing heart disease

-helping your cells to properly make DNA

-helping your body to reject cancer-causing free radicals

-helping your skin and eyes to stay healthy

-helping to regulate your blood pressure

Beets are incredibly unique in their texture and taste. When preparing beets, it is important to first remove the beetroot from the greens. Then wash them both separately and thoroughly. The outer layer of the bulb needs to be scrubbed and removed before consumption.

Some great ways to work beets into your daily diet can include:

-Boiling the beet greens for 1 minute, similar to chard, and serving as a side dish.

-Cutting the root into cubes and tossing them in with a salad.

-Steaming sliced beets and serving with a small amount of butter for a delicacy.

-Pickling beets for a snack.

-Pureeing the beetroot for a nutritious, quick beverage.

-Adding a bit of vinegar or lemon juice to beets and eating them as a side dish.

-Cooking beets into flavorful soups or curries for added texture.

Beet juices are also used in coloring some tomato pastes, sauces, jams and jellies, ice creams, and sweets. Beets can be used in many diverse preparation methods to accomplish exactly the sort of taste and texture you desire. So next time you are grocery shopping, I encourage you to pick up some of nature’s in-season treats, Beta Vulgaris, for a one-of-a-kind, delicious vegetable experience!

Sources:
Nutrition Facts - Raw Beets from nutritiondata.self.com

Beet nutrition facts from www.nutrition-and-you.com

Beets from www.whfoods.com

-LSU AgCenter Research & Extension: Louisiana Home Vegetable Gardening

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Try walking on the beach with your family.

How often do you sit on the couch after a long day at the office, and say to yourself, “I should be walking instead of sitting on the couch." Then you say to yourself, “but I am too tired to get up." So you exercise your fingers by flipping channels with the remote, your arm by inserting your hand into a bag of chips, or your legs by walking to the fridge or bathroom. Sorry, that is not enough exercise to burn off one chip from that bag of chips you swore you would never buy again. So what can you do to motivate yourself to walk in the afternoon instead of sitting around snacking? Here are 3 activity guidelines from the Centers for Disease Control and Prevention (CDC) website that may help motivate you:

*Adults need 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups.

OR

*1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activities every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups.

OR

*An equivalent mix of moderate- and vigorous-intensity aerobic activity and muscle-strengthening activities on 2 or more days a week that work all major muscle groups.

Give this a try: try going for a 10-minute walk around the corner and add a few more minutes each day until you are walking at least 30 minutes a day for at least 5 of the 7 days a week. It can’t hurt.

References used: How much physical activity do you need? from www.cdc.gov

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