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

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

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 

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”

“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

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

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.

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

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.

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!

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/

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”

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

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:

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

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

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

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

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

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

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

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

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.

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

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/

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!

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

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

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.

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

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

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

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.

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.

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

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

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

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.

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

Beets from www.whfoods.com

-LSU AgCenter Research & Extension: Louisiana Home Vegetable Gardening

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

Getting ready for school or work can be a hassle, but that doesn’t mean waiting until lunch to eat.

Start with Breakfast!

Breakfast is the most important meal of the day. Not only does it give you the energy to jump start your day, but it has been known to have positive effects. Breakfast helps improve concentration in school, decrease snacking, and most importantly, helps to maintain a better weight than those who skip breakfast.

Studies have indicated that students who ate breakfast performed better in school. They have shown to have significantly higher scores on standardized achievement tests.

Breakfast provides the body with some of the essential nutrients it needs. Children who eat breakfast are less irritable and fidgety; they have the energy needed to last throughout the morning without getting tired.

Tips to remember when selecting breakfast:

· Eat breakfast that includes a variety of foods

· Limit breakfast that is high in fats and sugar

· Select foods high in fiber

· Look for foods with an adequate amount (not too many, not too few) of calories

· Pick foods that the family will enjoy eating

Suggestions for a fast and easy breakfast:

· Whole-grain cereal with milk

· Cereal topped with fruits

· Plain yogurt topped with fruits or nuts

· Peanut butter sandwich with apple wedges

· Whole grain toast topped with low-fat cheese

· Fruit smoothie

· Cheese toast with fruit

Tips to eliminate morning rush:

· Get up ten minutes earlier

· Eliminate morning television and computer access and concentrate on eating breakfast

· Keep readily available, easy-to-fix breakfast foods

· Prepare school bag and school clothes the night before to reduce morning chaos

How long does it take to “Form a New Habit?” Many of our daily routines are examples of habit forming, such as brushing your teeth, feeding your pet, going to bed at night, etc.

Therefore, get into a new habit-Eat Breakfast.

References:
Ready, Set, Breakfast from Kidshealth.org
Breakfast Benefits from FamilyEducation.com

Plan Your Physical Activity

What’s the new buzz phrase? Let’s Move! Everyone is talking about the need to get moving. Moving is simply called physical activity. Physical activity can consist of any body movement that causes one to use energy. It is an essential requirement for maintaining a healthy lifestyle. It should be a part of your daily schedule. Just as we plan to take care of our daily needs, let’s make certain we have planned to “get moving” at least 30 minutes a day for 5 days a week. Parents - make certain your children are included. Children require 60 minutes a day. Now you may be saying, I have too much to do for all of that. How can I fit another thing into my schedule?

Well, here are just a few tips to get you started:

When at Home:

• Clean the house, wash the car, or mow the lawn with a push mower.

When at Work:

• Instead of taking an elevator, take the stairs.

Remember to move at your pace. Every move will count and most of all make it fun!

Always Consider Your Barriers

When beginning a new routine, failure to consider the barriers could prevent you from staying on track. Planning ahead for the unexpected helps you to be better prepared for when it happens.

Change Your Thinking!

• Be prepared when the negative thoughts enter your mind and you begin to say one of the most commonly used statements “I’m too tired” or “it’s too hot or too cold."

Control Your Portions

To take control of your portions requires self-discipline. Now what does that really mean? To sum it up, “having the will power to just say NO when your eyes or emotions are saying yes.” Taking control of your portions can be possible.

Start small and try these simple steps:

• Learn the recommended portions sizes for each food group.
• Downsize your plate ( if you’re using a regular plate try using a saucer instead).
• When attending dinners, parties, or other celebrations where food will be served, make certain you take time to socialize and peruse the buffet beforehand. This affords an opportunity to “map out” your meal.

Kick Off the New Year with a Bang

Begin the new year with new goals to become fit and healthy. 

References:
Be Active Your Way: A Guide for Adults from www.health.gov 
Tips for Increasing Physical Activity from www.choosemyplate.gov

Whiteflies and clusters of aphids on the underside of a cabbage leaf.

Most people see insects in their garden and immediately think that they must take certain measures to get rid of them. But many of the insects that we may see can be extremely beneficial to the plants in our home gardens. Here are a few examples of beneficial insects and pests that can be spotted in the garden.

Beneficial Garden Bugs

Praying Mantis: (Predator)
Praying mantises have long necks and front arms, triangular heads, and elongated bodies that can resemble leaves or branches. They can camouflage themselves very well and can adapt to their surrounding colors. They are mostly known to eat insects like crickets, grasshoppers, spiders, frogs, and lizards.

Ladybugs: (Predator)
Ladybugs are rounded insects with shiny covered wings and their colors range from orange, red, yellow, and black. They can be seen with spots and without. Like the praying mantis, ladybugs are predators that feed on pest insects in the garden such as aphids and mites and other soft-bodied insects.

Butterflies: (Pollinator)
Butterflies are beautiful and elegant insects that are quite enjoyable to look at. There are many different species and they can have many different colors and some very interesting patterns. Besides being beautiful multi-colored insects, they can help our growing gardens. Butterflies are excellent pollinators. As butterflies move from flower to flower feeding on the nectar, pollen that has stuck to them is transported to the next flower they feed on.

Bees: (Pollinator)
Bees are another excellent pollinator. Honey is not the only benefit of bees. They are another extremely beneficial and necessary insect in the garden and crops. As they fly around in search of and feeding on the nectar of flowers, pollen gets attached to the hairs on their bodies and is transferred to another flower.

Pests

Pest insects can damage and even ruin our gardens. There are a variety of different pests that can feed on your home garden that you may have taken such diligent care of. These are just a few pests that you may encounter in some of your home gardens.

Aphids (Plant Lice):
This garden pest can be described as a small, soft bodied insect that is typically a yellowish-green color and can be both winged or wing-less. Aphids, which are a type of plant lice, can reproduce very quickly. You will see these garden pests dwelling on the underside of just about everything, but they tend to like vegetable plant leaves and stems such as cabbage, broccoli, cauliflower, and collard greens - typically, younger plants. Aphids are sucking insects that can wreak havoc on the leaves of your vegetable plants. They will feed on the leaves and can cause them to become curled and discolored.

Tomato Hornworm:
These insects affect tomato plants. The larva can be described as a long thick pale green worm with chalky streaks across its body. You will also notice small spots along the sides of their bodies and they have red or black spiky tails. The adult tomato hornworms are brownish gray moths that are decorated with orange spots on the abdomen. The eggs can be seen on the underneath of the tomato leaves and are greenish-yellow in color. The larvas of the tomato hornworm are fast eaters. They have been known to eat nearly an entire tomato plant in just a couple days.

Whiteflies:
Whiteflies can be a huge problem in late summer. They are very small, only a little bigger than a gnat and have small white wings. These pests tend to fly up and off of the plant when it is shaken or disturbed. These pests are also a sucking insect that will feed on the plant leaves, which can also cause the plant to look diseased. They can be seen on a wide variety of plants including Confederate roses and vegetables such as tomatoes, eggplants, okra, beans, and sweet potatoes, just to name a few.

Resources:

LSU AgCenter Master Gardeners Publication: The Home Gardener Volume 8, No. 1

Common Plant Pests from www.lsuagcenter.com

Butterfly Gardening for Louisianians from www.lsuagcenter.com
Authors:
Dale K. Pollet (Professor of Entomology)
Allen D. Owings (Professor of Horticulture)
Dan J. Gill (Associate Professor of Horticulture)
Edward W. Bush (Associate Professor of Horticulture)

LSU AgCenter Publication (Pub. 1918): Agricultural Pest Control Guide; A Guide for Commercial Pesticide Applicators

Smith, E. C. (2000). The vegetable gardener's bible. North Adams, MA: Stoney Publishing.

Photo of Esther C. "Maw Maw" Faul

Living in a microwave society when busy schedules encourage us to eat fast food, it is nice to take time to reflect on the little things that bring us so much joy like cooking family favorites or cooking with family. Many of us have been inspired to cook the foods we enjoyed eating as a child. For some, inspiration comes from a favorite dish Mom or Dad use to make, but for me it was my grandmother’s home style green beans. She cooked them with onions smothered in butter in an iron pot on her gas stove. I’ve tried and I’ve tried to follow her recipe and cooking technique for years, and no matter how delicious my green beans turn out, they never seem as tasty to me as maw-maw Faul’s. I’ve also tried preparing a healthier version of this family favorite by simply substituting the butter with a light butter spread. We all need a little fat in our diet to be able to absorb fat soluble vitamins, for example from the green beans in this recipe, however all fats are not the same. Butter contains saturated fats because it has been hydrogenated. A healthier alternative is to use light spreads which have half the calories and fat of butter and stick margarines, contain no hydrogenated or saturated fats, and still provides the taste and consistency of butter.

Attending nutrition programs as an Assistant Extension Agent allowed me the opportunity to observe family practices in the community - noting that they too have been inspired by someone in their family to prepare home cooked meals.

The Livingston Chapter of The Louisiana Volunteers for Families and Community (LVFC) recently conducted their annual meeting to select council members and to report their volunteer efforts from the previous year. In keeping with the theme of cooking inspirations, Martha Latimer, President of LVFC, hosted the meeting at her home and called it “Soup Day." She explained that her soup was derived from a recipe that her grandmother used. Her grandmother would place leftover vegetables in her freezer labeled “soup pot” to later use in her soup. Martha practices the same “good food economics” technique when she creates her vegetable soup, with the exception of added stew meat. Martha’s beef and vegetable soup was delicious – so spicy and savory and similar to my mother’s soup! It also evoked a feeling of contentment …you know, like when you eat a certain food and it reminds you of a childhood memory? For me, it was that food was an expression of love – and I felt love with every spoonful.

Also, while conducting a Family Nutrition Night Program during the 4-H Food Festival at Lewis Vincent Elementary, where they encouraged children to create a dish and submit it for judging, I was impressed to see a multitude of children had entered dishes. Many of them who I spoke with explained that they used their mother’s recipe, or that their grandparents assisted with the baking instructions. One child explained, “My grandmother helped me cook the dish. Look, she’s right over there!” As I looked over to my left, I saw the child’s grandmother seated on the gym floor, waving from across the room with a proud smile on her face. A fitting example of the magic of family and food!

Trying others’ home cooked meals and learning of their inspirations reminded me how fortunate I am to have had a grandmother who loved to share her kitchen and recipes with her family. In loving memory of Esther “Maw-Maw” Faul.

Resources
Dietary Fats from MedlinePlus
Commercial Item Description (CID): Buttery Spreads
Soft Spreads and Butter Nutritional Comparison Chart from www.promiseinstitute.org
Esther Comeaux Faul

Most people make New Year's resolutions January 1^st with good intentions, then get a feeling of being overwhelmed and slip back into old habits within a few months. Below are things I would like to do to get healthier in the New Year. You can use my list or make your own list to a healthier new you.

1. I will go to the gym and workout every day.
Alternative: I'll start with 3 days a week and gradually add more days as I get comfortable.

2. I will use my treadmill every day for an hour.
Alternative: I'll set a goal to use my treadmill a certain number of times a week.

3. I will use my dumbbells each day.
Alternative: I'll buy a book or video about strength training or hire a trainer to teach me the best way to use my weights.

4. I will sign up for that daily 6 a.m. exercise class.
Alternative: I'll find a time that works best with my schedule and choose a class based on what I like, not what I think I should do.

5. I will never eat sweets again.
Alternative: I'll make a rule for myself that I can have sweets once a week to satisfy my sweet tooth without blowing my diet.

6. I will cook delicious, nutritious meals from scratch every night.
Alternative: I'll buy a healthy cookbook and try making one new recipe each week or month.

7. I will do a hundred crunches a day - no, three hundred!
Alternative: I'll educate myself about the best way to get flat abs and then figure out the best use of my time.

8. I will stop consumption of all alcoholic beverages, fast food, desserts, chips, cookies and anything that tastes good. I will eat lettuce and lemon wedges.
Alternative: I'll choose one thing in my diet to focus on and, when I've mastered that, I'll move on to something else.

9. I will tell my spouse that if he doesn't exercise with me, he is in big trouble.
Alternative: I'll ask my spouse to exercise with me and hope for the best.

Making a New Year's Plan

Once you set more reasonable goals, focus on a specific plan to reach those goals. Try making a check list to help you choose your goals and work up a plan of attack. Before you know it, it will be next January 1^st and you will have most of your check list checked off!!!!

You know exercise is good for you, and that it’s in your best interest to make this the year you start and/or maintain physical activity. But do you know how good getting 30 minutes of exercise most days of the week really is?

The most recent Surgeon General’s Report on Physical Activity and Health found that regular physical activity:

· Reduces the risk of dying from heart disease
· Reduces the risk of developing diabetes, high blood pressure and colon cancer
· Reduces feelings of depression and anxiety
· Helps control weight and maintain healthy bones, muscles and joints
· Helps maintain function and preserve independence in older adults

If everyone put in 30 minutes of aerobic activity five times a week it would cut the amount of chronic diseases and health costs by almost half. That’s how powerful physical fitness is, according to the University of Maryland School of Medicine.

So you’re interested, but aren’t sure how to begin. It’s best to start out by walking (or doing some other type of aerobic exercise) and then add strength training later. Good forms of aerobic exercise include: walking, biking, swimming and jogging.

In addition to aerobic exercise, it’s important to incorporate strength training into your program and imperative to do both because lifting weights not only builds your muscles, but also raises your metabolism, causing you to burn more calories.

Starting a program is one thing, but maintaining it is another matter entirely. Here are some things that you should consider when choosing and working a program:

· Find the right kind of exercise for you
· Make the time to exercise
· Get up and move
· Find an exercise buddy
· Check with a doctor before beginning an exercise program
· Strength train safely
· Start slowly
· Make exercise fun
· Write down why you want to exercise
· Set weekly goals with enticing rewards
· Keep an exercise log
· Make stretching a part of your workout routine
· Wear comfortable shoes with good support when exercising

Reference:
Reprinted with permission of the University of Maryland Medical Center (www.umm.edu).

January is National Birth Defects Prevention Month. The 2012 theme focuses on congenital heart defects, “And the Beat Goes On . . . Looking to the Future for Healthy Hearts.”

Facts You Should Know:

What are birth defects? Birth defects are conditions that are abnormal and can happen either at the time of birth or before. Some of these conditions are more serious than others. For example, an extra finger or toe is considered a mild condition. A condition such as a heart defect is very serious. Birth defects can cause physical, mental, as well as medical problems. There are some birth defects that are attributed to genetic factors such as Down syndrome and sickle cell anemia. Others may be attributed to certain drugs, medicines or chemicals. The causes of many birth defects are still unknown and a matter of continued research.

Many people are in denial and believe birth defects only happen to other people. Any family can be impacted by birth defects. Nearly 120,000 babies in the U.S. are born with a birth defect each year.

Birth defects are the leading cause of death in children under the age of one, resulting in one in every five deaths. Each day 18 babies die in the U.S. as a result of a birth defect. The most common kinds of birth defects are of the heart and limbs. Every year millions of dollars are spent for the care and treatment of children with birth defects.

The good news is research is finding new ways of preventing and treating birth defects. Every day, genes are being identified that may cause birth defects, providing hope for new treatment and cures. More information is provided to parents through genetic counseling to identify risks based on family history, age, ethnic or racial background, or other factors. Mothers with health problems such as diabetes or seizures are receiving better health care to improve their chances of having babies that are healthy. There are also improvements in immunizations to prevent infections like German measles (rubella) that can harm unborn babies.

Here are some recommendations from the National Birth Defects Prevention Network that all women of childbearing age who are pregnant or could become pregnant, should follow to help reduce the risk of certain types of serious birth defects:

• Take a vitamin with 400 micrograms (mcg) folic acid every day.
• Avoid all alcohol, tobacco, and illegal/recreational drugs.
• Wash hands often with soap and water to prevent infections.
• See a health care professional regularly.
• Discuss with the health care professional any medical problems and medications taken, both prescription and over-the-counter.
• Ask about any substances that should be avoided at work or at home that may be harmful to the unborn baby.
• Eat a healthy, balanced diet.
• Avoid unpasteurized (raw) milk and foods made from it.
• Avoid eating raw or uncooked meat.

While Pregnant:

• Keep up these healthy habits.
• Get early prenatal care and go to every appointment.

If you would like to learn more, ask your health care professional or local health department.

Visit the CDC's website for information about pregnancy and birth defects. The March of Dimes website is another online resource with information on these topics.

References:
Birth Defects Prevention Month 2012
Important information about Preventing Birth Defects - Birth Defects Prevention Pamphlet from the National Birth Defects Prevention Network website.

January brings to us a tasty, beneficial, nutrient-packed treat from the garden: scallions! Scallions, also known as green onions, are immature plants of the onion root family. They are generally planted in the summer. Scallions can be harvested when the stalks are firm, green, around 1-2 feet tall, and the white bulb at the bottom is barely developed. The whole plant minus the roots is edible and it is best stored in a plastic bag in your refrigerator.

Scallions are a very good source of dietary fiber; vitamins A, C, and K; folate; calcium; iron; potassium; and manganese. They are also a good source of B vitamins, copper, magnesium, phosphorus, and phytochemicals. These components of scallions may help the body to:

• reduce weight
• regulate the digestive system
• lower blood pressure
• lower the risk of developing infections, cardiovascular disease, some cancers, and the progression of Alzheimer’s disease

In addition to all of these incredible health benefits, scallions provide a low calorie and sodium, no fat alternative for flavoring food. Here are some creative ways to add scallions into your daily diet:

• Throw some diced scallions and sour cream onto a baked potato instead of butter for flavor.
• Put some chopped scallions into a breakfast omelet to add an extra kick of flavor.
• Use diced scallions, olive oil, and garlic to flavor a whole wheat pasta salad.
• Wrap up some refried beans, reduced fat cheese, and diced scallions in a corn or wheat tortilla for a great snack.
• Cook fish with minced garlic and olive oil. Serve topped with freshly diced scallions for a delicious alternative to butter.
• Toss some diced scallions into a soup for flavoring (see recipe below).

Garlic Potato Soup

Recipe Yield: 27 servings
Serving Size: 1/3 cup

Ingredients:

• 1 teaspoon vegetable oil
• 1/2 teaspoon garlic powder
• 1 cup chopped onion
• 4 medium potatoes cut into ½-inch cubes
• 2 cups chicken broth, fat-free, low-sodium
• 2 cups water
• ½ cup sliced scallions
• ¾ teaspoon thyme

Directions:

1. Heat oil in large saucepan or Dutch oven over medium heat. Sauté garlic and scallions until slightly browned.
2. Add potatoes, broth, and water and bring to a boil. Reduce heat to medium low and simmer for 20 minutes, or until potatoes are tender. Cool soup slightly.
3. One cup at a time, coarsely process the soup in a food processor or blender. Do not over-process.
4. Return soup to pan to re-heat.
5. Ladle soup into bowls and top with chopped scallions and thyme.
6. ENJOY!

Resources

• Green Onions: Nutrition, Selection, Storage from fruitsandveggiesmorematters.org
• Nutrition Facts: Onions, spring or scallions (includes tops and bulb), raw from SELFNutritionData
• Scallions nutrition facts from nutrition-and-you.com
• Smart Choices Recipe Book

For football fans Super Bowl Sunday is party time, and snacks contribute to making it an enjoyable event. Careful planning and selection of healthy snacks will ensure that snacking this day does not thwart any New Year's resolution or undo lifestyle changes achieved. It helps if you make your own snacks; this gives you control over the salt and fat added. Score a healthy touchdown with the following tips:

1. Love pizza? Try whole wheat pizza with veggie toppings in place of regular pizza.

2. Choose salsa instead of creamy dips to get the benefits of low calories and fresh veggies. Enjoy with whole wheat crackers, baked tortilla chips, or pita bread.

3. Replace ranch dip with low fat yogurt dip to reduce calories and still have a tasty dip.

4. Fruit kabobs are a fun and delicious way to get in your daily recommended amount of fruit. Fruit salad is also a refreshing and nutritious option. Here is a quick recipe you can try: Winter Fruit Salad.

5. Try a veggie platter with a yogurt dip.

6. Choose baked chips instead of the regular fried chips to cut down on calories. Sweet potatoes are in season and can be used as fries; they pack a powerful antioxidant punch.

7. Hummus, rich in vitamins and iron, is a great snack with pita bread or crackers. Likewise any bean dip is also a healthy option.

8. Trail mix will provide the boost of energy needed to cheer your favorite football players. Save money by making your own trail mix. Basically you need unsalted nuts, dry fruits, and grains and sometimes chocolate and peanuts to make a trail mix. Get creative with other combos for your Super Bowl party.

REMEMBER to keep food safe to eat. Clean, separate, cook, chill. Visit FoodSafety.gov for more information.

Resources

Have a Safe and Healthy Super Bowl Celebration
CDC Publication - Entertaining (listed under Get Smart with Fruits and Veggies Campaign)

Do I really have the power to create memories every day? Yes!

Let’s take a walk. Make sure that each family member has toasty warm outdoor gear that fits properly. Organize separate bins of gloves, mittens, scarves, and hats for each member of the family to keep by the back door. This helps to suit up and get out the door quickly without cries of, “Where’s my other mitten?"

As long as everyone is warmly dressed we can stay outdoors as long as the kids are happy, active and entertained. Winter is a wonderful season to explore the natural world. In many parts of the country, each of the four seasons is so dramatic, especially when you get up close and pay attention. Spending family time outdoors in the winter is just as important as getting children to eat their vegetables and in most cases, a lot easier! Families are naturally happier outdoors – learning and being active together. Ask your children to point out things that are more fun in winter than in summer.

Organize Those Outside Toys

· At a child’s level have cubes or a shelving unit with baskets or clear plastic tubs for smaller items like chalk, bubbles, jumping ropes and their gardening tools.

· You can tape a picture to each basket or tub of the item with the word underneath.

· Use buckets for similar items (such as smaller balls all together).

· On a high shelf by the door, sunscreen, bug spray and a first-aid kit can be stored.

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

With the start of a new year, the opportunity is here to make a fresh start with healthful behaviors. Whether it is to eat healthier, be more physically active or lose weight; now is the time to make those changes.

Incorporate the following smart steps daily to make gradual changes to a healthier you.

·Make half your plate fruits and vegetables. Eating more fruits and vegetables can add many health benefits. Fruits and vegetables provide the body with fiber, vitamins and antioxidants for overall health. Additionally, most fruits and vegetables are fat free and low in calories. So, by eating more fruits and veggies, you can help to maintain a healthy weight with all of the health benefits.

·Practice portion control. Many times we will eat without pay attention to how much we are consuming. A portion is usually a measured amount of food or drink (ex. ¾ cup of cereal). By eating portions, we can reduce the amount of extra calories that we get from eating larger helpings of foods. One way to practice portion control is to use measuring cups to know how much you are eating and serving your food on a smaller plate. MyPlate can be a great tool to use to identify proper portion sizes from the various food groups. Additionally by using the Nutrition Facts label on food products as a guide, portion control can be much more manageable.

·Increase your daily activity. There are numerous benefits to being physically active. Some of the benefits to regular activity includes improving heart health, builds muscles, strengthens bones, lowers the risk of disease, prevents weight gain, and reduces stress. Moderate to vigorous physical activity for at least 30 minutes daily can provide these benefits. Be active with your family or with a friend and make it fun; you will see the results in no time.

·Choose a variety of foods. Not only is it good to increase the amount of fruits and veggies eaten; it is equally as important to choose more whole grains, low-fat and fat free dairy products and lean meats. By eating the recommended portions from all food groups, we can meet many of our nutritional needs for optimal health benefits. Also, remember to limit the amount of salt, added sugars and fat in your food selections.

·Keep a journal. Writing down what and how much is eaten can help with maintaining a healthy weight. Additionally, it can help you to identify where those "potholes" are to keep you from reaching your goals. Remember to write down everything, including condiments (ex. Ketchup, barbeque sauce, mayonnaise, etc.), little things can add up quickly with the daily calorie intake. Interactive tools like MyPlate SuperTracker can assist with food journaling, calorie intake and physical activity. Plan the time in your day to log in your food selections and physical activity to help with accountability.

By trying these simple steps, you will notice the gradual changes to a healthier you.

Resources:

U.S. Department of Health and Human Services. 2008 physical activity guidelines for Americans. www.health.gov/paguidelines

U.S. Department of Agriculture (USDA). Choose myplate. www.choosemyplate.gov

QR Code for Fruits

QR Code for Vegetables

Santa can enjoy fresh blanched cauliflower, fresh peeled and blanched carrots, fresh cherry or grape tomatoes, canned or frozen French style green beans and sliced black olives as a snack. Fruits and vegetables provide vitamins, minerals, fiber, and phytochemicals that contribute to a healthy diet and can prevent chronic diseases such as obesity, heart disease, and diabetes. To learn about the nutrition of fruits and vegetables from More Matters, click here.

Santa can also use his smart phone to scan the QR Codes to obtain more detailed information about fruits and vegetables.

Fruits:                    
Apples & Oranges
Grapes & Bananas
Pears & Pineapple
Kiwi & Star Fruit
Peaches & Plums
Strawberries & Cantaloupe 
Citrus & Cherries 
Watermelon

Vegetables:
Onions & Broccoli
Celery & Asparagus
Leeks & Squash
Lettuce & Potatoes
Tomato & Corn
Garlic & Mushrooms
Carrots & Greens
Peppers & Parsnips
Cabbage & Turnips
Cucumber & Jicama
Radishes & Cauliflower
Green Beans


Resources: 
Fruit and Veggie: More Matters
United States Department of Agriculture Choose My Plate.gov
LSU AgCenter.com

Practicing safe handwashing at Body Walk.

We want families to enjoy the holiday season, so it's a good time to remind your children about the importance of keeping hands clean at home and on the go. Children can do their part in helping to keep Santa healthy by cleaning their hands before they jump on his lap to talk about their wish lists this year!

-- Wash hands with soap and warm water, scrubbing for 20 seconds.
-- When you are on the go and soap and water are not available, use wipes or hand sanitizers available in gel or foam.

While you are talking to your children about good hand hygiene, encourage them to draw a picture of Clean your Paws for Santa Claus and display it on your refrigerator during the holidays to remind your family about the importance of good hand hygiene!

Tips for Clean your Paws for Santa Claus:

-- when preparing food
-- before meals and snacks
-- after using the restroom
-- after touching animals
-- when hands are dirty
-- when you or someone around you is ill

Contributing author: Alexis Navarro

Selected Source:

http://www.cleaninginstitute.org

I wanted to know how many extra calories I would be consuming during the upcoming holiday season. I need to keep my weight down so I will be able to fit into my dress for my daughter’s wedding. Starting with Thanksgiving dinner in November, Christmas parties and dinner meals in December and New Year's Eve parties in January, do you have any idea how many extra calories you are consuming? In the next two weeks, I will be attending five Christmas parties. I decided to pace myself, eating more fruits and vegetables instead of chips and dips. I wanted to know if the fruit and vegetable food choices were less calories than the chip and dip choices. I found a calorie counter web page and was in total shock at how many calories were in certain holiday foods. The one celery stalk with cream cheese I ate was 45 calories. Of course there were three on my plate totaling 135 calories for just three pieces of celery and cream cheese. Then I had one glass of sparkling grape juice for a total of 120 calories. Now I have consumed 255 calories for three pieces of celery and one glass of sparkling grape juice. You can see how the calories can add up. I recommend you make a list of possible side dishes and entrees you may be consuming this holiday season, then go to a calorie counter web page and see how many calories will be consumed at that party. After the initial shock is over, you can adjust your party food choices or run ten miles to burn off the extra calories.

Here are some examples of party food items and the calories that go with them:

A stalk of celery stuffed with cream cheese that comes to 45 calories. You will need to walk 0.45 miles, 0.72 kilometers, or 900 steps, assuming you cover one mile in 2,000 steps.

A glass of cider or juice, that comes to 120 calories. You will need to walk 1.2 miles, 1.93 kilometers, or 2,400 steps, assuming you cover one mile in 2,000 steps.

Half a cup of mixed, raw veggies, that comes to 25 calories. You will need to walk 0.25 miles, 0.40 kilometers, or 500 steps, assuming you cover one mile in 2,000 steps.

Five large olives, that comes to 92 calories. You will need to walk 0.92 miles, 1.48 kilometers, or 1,840 steps, assuming you cover one mile in 2,000 steps.

A cup of eggnog, that comes to 343 calories. You will need to walk 3.43 miles, 5.53 kilometers, or 6,860 steps, assuming you cover one mile in 2,000 steps.

An open-face turkey sandwich with stuffing and gravy, that comes to 290 calories. You will need to walk 2.9 miles, 4.67 kilometers, or 5,800 steps, assuming you cover one mile in 2,000 steps.

One ounce of potato or tortilla chips, that comes to 150 calories. You will need to walk 1.5 miles, 2.41 kilometers, or 3,000 steps, assuming you cover one mile in 2,000 steps.

One tablespoon spinach dip, that comes to 53 calories. You will need to walk 0.53 miles, 0.85 kilometers, or 1,060 steps, assuming you cover one mile in 2,000 steps.

Half a cup of candied sweet potatoes, that comes to 150 calories. You will need to walk 1.5 miles, 2.41 kilometers, or 3,000 steps, assuming you cover one mile in 2,000 steps.

Half a cup of cranberry sauce, that comes to 190 calories. You will need to walk 1.9 miles, 3.06 kilometers, or 3,800 steps, assuming you cover one mile in 2,000 steps.

A dinner roll with a pat of butter that comes to 155 calories. You will need to walk 1.55 miles, 2.5 kilometers, or 3,100 steps, assuming you cover one mile in 2,000 steps.

A turkey sandwich with mayo and cranberry sauce, that comes to 450 calories. You will need to walk 4.5 miles, 7.25 kilometers, or 9,000 steps, assuming you cover one mile in 2,000 steps.

If you are ok with the food items and calories so far, here is the real eye opener - the dessert calories:

A small piece of fudge, that comes to 70 calories. You will need to walk 0.7 miles, 1.12 kilometers, or 1,400 steps, assuming you cover one mile in 2,000 steps.

A chocolate-covered cherry, that comes to 75 calories. You will need to walk 0.75 miles, 1.20 kilometers, or 1,500 steps, assuming you cover one mile in 2,000 steps.

A slice of fruitcake, that comes to 324 calories. You will need to walk 3.24 miles, 5.22 kilometers, or 6,480 steps, assuming you cover one mile in 2,000 steps.

Slice of pecan pie that comes to 480 calories. You will need to walk 4.8 miles, 7.74 kilometers, or 9,600 steps, assuming you cover one mile in 2,000 steps.

Ok, now that you know the amount of calories in the food choices I selected, and how much exercise I will need to do to burn off these calories, you can make your own list and see how many extra calories you will consume during the holiday months. When the shock of the amount wears off, use your pencil and mark off the items you can do without and see if you can keep the calories down during the holidays.

Resources
www.caloriecount.about.com

Turnip greens are an excellent source of many vitamins including vitamin K, vitamin A (in the form of beta-carotene), vitamin C, vitamin E, vitamin B6, folate, manganese, fiber, calcium, and copper. In addition, turnip greens are a very good source of potassium, magnesium, iron, and vitamin B2. They are also a good source of phosphorus, vitamin B1, vitamin B3, vitamin B5, omega-3 fatty acids, and protein.

Regardless of government policies, parents still have the power to offer healthy meals and snacks to their children at home. School lunch is only one meal in a student’s day. Parents have the opportunity to make breakfast and dinner (or supper in the South) nutritious and healthy by including a variety of fruits, vegetables, whole grains, low fat protein and calcium-rich choices.

Let’s jump on Michelle Obama’s bandwagon to encourage children to choose healthy foods and incorporate 60 minutes of physical activity every day. We have the power to make a positive change in our children by being role models for them.

So, eat more greens, y’all. Fall is the time of year that mustard, collard and turnip greens flourish. They are at their best from November through April. When was the last time you prepared greens for your family meal? The Greens Challenge is on!

The Greens Challenge, if you choose to accept it, includes eating greens every day. What are greens? Good question. The answers are numerous, depending upon whom you ask. Greens, in addition to being dark green, do have a leafy quality to them, which distinguishes them from other green vegetables, such as green beans or green peas. So, any dark leafy green is allowed in the challenge. Include kale, collards, turnip, spinach and mustard greens. Greens can be purchased canned, frozen or fresh. Fresh is best because you can control the salt and seasoning in cooking. Fresh greens will need to be rinsed thoroughly to remove all the sand and dirt from harvesting. The gentle cycle of the washing machine has been used by some. For more information on how to clean greens, click here.

Turnip greens are an excellent source of many vitamins including vitamin K, vitamin A (in the form of beta-carotene), vitamin C, vitamin E, vitamin B6, folate, manganese, fiber, calcium and copper. In addition, turnip greens are a very good source of potassium, magnesium, iron and vitamin B2. They are also a good source of phosphorus, vitamin B1, vitamin B3, vitamin B5, omega-3 fatty acids and protein.

More than nine of 10 Americans consume fewer fruits and vegetables than the daily amount recommended by the U.S. Department of Agriculture's dietary guidelines, which ranges from 2 cups to 6½ cups, according to the "Fruits and Veggies -- More Matters" health initiative, a national program aimed at increasing consumption of plant-based foods. So, go in search of greens!

References:

Collard Greens Recipes from www.foodnetwork.com
Collard greens nutrition facts from www.nutrition-and-you.com
Leafy Greens -- Ranked and Rated from www.webmd.com
Go Green. Dark Green, That Is. from www.eatright.org
Steps to a Healthier Weight - Choose "nutrient-dense" forms of foods from www.choosemyplate.gov
Dietary Guidelines for Americans, 2010 from www.cnpp.usda.gov

* Before purchasing your turkey, make sure you have ample space in your refrigerator, or freezer. Leaving your turkey unrefrigerated on the counter before cooking for several hours is not an option; you do not want to invite bacteria to your holiday celebration.

* There is no quality difference between a fresh or frozen turkey although fresh turkeys have shorter shelf lives. By purchasing a frozen turkey, you can get the turkey in advance and take advantage of special sales.

* When purchasing a whole turkey, purchase at least one pound of uncooked turkey per person. You'll have enough for the feast and for leftovers too.

* Keep in mind that a whole turkey takes about 24 hours per four to five pounds to thaw in the refrigerator. It is ok to purchase your frozen turkey as far in advance as necessary to safely thaw it in the refrigerator. If buying a fresh turkey, purchase it only 1 to 2 days before the meal and keep it refrigerated. For example: a 15-pound frozen bird will take 3 to 4 full days to thaw in the refrigerator.

*Always wash your hands with warm water and soap for 20 seconds before and after handling the turkey. Wash the cutting board thoroughly before starting a new task.

* Never defrost turkey on the counter! Turkey can be thawed in the refrigerator or in cold water. The refrigerator method is the safest and will result in the best finished product. Leave the bird in the original packaging and place in a shallow pan and allow refrigerator thawing time at a rate of 4 to 5 pounds per 24 hours. To thaw in cold water, keep turkey in the original packaging, place in a clean and sanitized sink or pan and submerge in cold water. Change the cold water every 30 minutes. The turkey will take about 30 minutes per pound to thaw. Cook the turkey immediately after it is thawed. Do not refreeze.

* Once thawed in the refrigerator remove neck and giblets from the body cavities and keep bird and parts refrigerated at 40 °F or below until it is ready to be cooked.

* Stuffing should be prepared and stuffed into the turkey immediately before it's placed in the oven. Mix the wet and dry ingredients for the stuffing separately and combine just before using. Stuff the turkey loosely, about 3/4 cup stuffing per pound of turkey. All stuffing and dressing recipes must be cooked to a minimum temperature of 165 °F.

* For optimum safety and more even cooking, it’s recommended to cook your stuffing in a casserole dish instead of stuffing it in the bird. If the turkey is done and the stuffing is not yet 165 °F, remove the stuffing from the turkey and place it in a greased casserole dish to continue cooking to temperature.

* Insert a meat thermometer into the thickest part of the thigh, not touching bone. Cook to a minimum internal temperature of 165 °F as measured with a food thermometer. Check the internal temperature in the innermost part of the thigh and wing and the thickest part of the breast.

Thermal/Conventional Oven Open Pan Method Timetable for Roasting a Turkey at 325 °F

References:
www.choosemyplate.gov

The outbreak of Listeriosis (Listeria infection) linked to whole Rocky Ford brand cantaloupes from Jensen Farms in Colorado is now known to be the deadliest foodborne illness in the past 25 years. A total of 139 people have been infected from 28 states, including 29 reported deaths. According to the CDC the number of cases could increase due to a lag in reporting and the fact that the disease can develop slowly in some people, taking up to about two months.

Unfortunately this outbreak has increased concern about the safety of eating cantaloupe, although cantaloupes supply nutrients with low calories beneficial to health; notably vitamins A and C, B vitamins, potassium and fiber. However, we can still consume cantaloupe safely if we exercise caution and are careful to follow the food safety recommendations of the Centers for Disease Control (CDC). This is especially important for pregnant women, babies, older adults and people with weakened immune systems because they are most vulnerable to Listeria infection.

The CDC recommends that consumers should not eat whole or precut cantaloupe from Jensen farms. When purchasing a whole cantaloupe, check the label on it to ensure that it is not a recalled Rocky Ford brand cantaloupe. If it does not have a sticker, consult the retailer about the origin of the cantaloupe. If the origin is unknown discard it. “When in doubt, throw it out." If you have contaminated cantaloupes that are under recall in your home, dispose of cantaloupes in a closed plastic bag placed in a sealed trash can. This will prevent people and animals from eating them. Do not attempt to wash off the Listeria, as it is possible the cantaloupe contains Listeria on the inside as well.

The following tips from the Food and Drug Administration (FDA) will help reduce the risk of foodborne illness:

·When purchasing fresh cantaloupe or any produce for that matter, select ones that are not bruised or damaged. Precut or already washed and bagged produce should be refrigerated or surrounded by ice. Separate fresh fruits and vegetables from meat, poultry and seafood.

·Wash hands with warm water and soap for at least 20 seconds before and after handling any whole melon, such as cantaloupe, watermelon, or honeydew.

·Clean cantaloupes and melons in general by scrubbing their surface with a clean produce brush under running water. Dry them with a clean cloth or paper towel before cutting.

·Cut away any bruised or damaged portion which may harbor bacteria to avoid becoming ill because refrigerating a cantaloupe will not kill the bacteria, which can grow at low temperatures. Do not try to wash off the bacteria; discard melon that looks rotten.

·Store cut melon in the fridge at or less than 40 degrees F (32-34 degrees F is best), for no more than 7 days. Discard if left at room temperature for over 4 hours.

Clean and sanitize the inside walls and shelves of the refrigerator regularly; as well as cutting boards and countertops. Sanitize them with a solution of one tablespoon of chlorine bleach to one gallon of hot water.

References
Multistate Outbreak of Listeriosis Linked to Whole Cantaloupes from Jensen Farms, Colorado from www.cdc.gov

How can I reduce my risk for listeriosis? from www.cdc.gov

Produce Safety: Staying Healthy... Staying Safe from www.fda.gov

Tips for Fresh Produce Safety from www.foodsafety.gov

Death toll from tainted cantaloupes rises to 21 from www.cnn.com

Festive Cranberry Salad

Did you know cranberries are good for you?

Raw cranberries have moderate levels of vitamin C, dietary fiber, and the essential dietary mineral, manganese, as well as a balanced profile of other essential micronutrients. Cranberry juice is a major use of cranberries; it is usually either sweetened to make cranberry juice cocktail or blended with other fruit juices to reduce its natural severe tartness. Usually cranberries as fruit are cooked into a compote or jelly, known as cranberry sauce. Such preparations are traditionally served with the Thanksgiving turkey or at Christmas time. The berry is also used in baking (muffins, scones and cakes). Fresh cranberries can be frozen at home, and will keep up to nine months; they can be used directly in recipes without thawing. I love cranberry sauce, either jelled or with the whole berry.

One year I received a jar of cranberry sauce as a gift. The person who gave it to me purchased it from a vendor at a farmers market. I wanted to share the sauce with my family but did not have enough, so I came up with a recipe that my family liked and was similar to the gift I was given:

1 can (20 oz.) crushed pineapple, unstrained

2 packages (4 oz.) or 1 package (8 oz.) raspberry flavor gelatin

1 can (16 oz.) whole berry cranberry sauce

1 medium apple, chopped

2/3 cup chopped nuts, (I used pecans)

Drain pineapple, reserving all of the liquid. Add enough cold water to the pineapple juice to equal 3 cups total. Heat in microwave oven for 5 minutes or until boiling. Add raspberry flavored gelatin to hot liquid mixture and stir until completely dissolved. Add cranberry sauce and mix until well blended; will be lumpy because of whole cranberries from sauce. Pour into large bowl and refrigerate for 1 ½ hours. Will be slightly thickened; stir in pineapple, apple, and chopped nuts. Pour into serving bowl or glass jars for gift giving. Store in refrigerator.

Makes 14 ½ cup servings at 160 calories per serving. I used sugar free gelatin to keep the calories to a minimum.

References:
http://www.choosemyplate.gov/

With the holidays rapidly approaching, many groups and organizations will be hosting food drives to support food banks and pantries within their communities. In the process of planning for the food drive, consider hosting a healthy food drive.

The goal of a healthy food drive is to collect foods that would allow healthful choices for individuals and families who utilize food banks and pantries. Foods donated should have an emphasis on reducing the amount of sugar, fat and salt in one’s diet in an effort to reduce risk for disease. By providing healthy items to the food bank or pantry, you can create an opportunity for access to healthier foods in an effort to create a healthier community.

The 2010 Dietary Guidelines and MyPlate encourage eating more whole grains, fruits, vegetables, low-fat and fat free dairy products and lean protein foods. The following are suggested items to donate from the five food groups and recommendations associated with MyPlate.

Grains group:				Fruit and Vegetable groups:
Whole wheat/grain pasta				100% fruit or vegetable juice (no sugar added)
Brown rice				Dried fruits
Oatmeal				Canned fruit packed in own juices or light syrup
Whole grain cereal				No sugar added applesauce
Whole grain crackers				Low sodium vegetable soups or vegetable juices
				Canned white or sweet potatoes
Proteins group:				No salt added canned vegetables
Tuna packed in water
Peanut butter				Dairy group:
Canned and dried beans and peas				Powdered milk
Low sodium, heart healthy soups and stews				Shelf stable/boxed milk or soy milk
Canned chicken, fish or seafood				Reduced fat processed cheese like Velveeta
				Low fat or fat free evaporated milk
Additional items:
Canola oil
Olive oil
Spices and herbs - cinnamon, nutmeg, thyme, rosemary, parsley, onion, garlic, etc.

Students at Westdale Heights Academic Magnet School pose with dignitaries including Baton Rouge Mayor Kip Holden (back row, third from right) and some of the 900 pounds of food that were collected as part of National Food Day Oct. 24. (Photo by Craig Gautreaux)

An Orleans Parish Nutrition Educator gives information on healthy snacks to a participant in the lobby of City Hall in New Orleans.

Over 2,100 events from across the country from California to New York highlighted the event by organizing food related events to celebrate FOOD DAY.

The LSU AgCenter hopped on board and staged many events in three parishes -- East Baton Rouge, Jefferson and Orleans.

In Baton Rouge Parish, students celebrated FOOD DAY with fun activities. As part of National Food Day, students toured the Body Walk, an exhibit that features different parts of the body and how they are influenced by the foods we eat. The goal was to make children aware that the choices they make affect their health.

The Jefferson Parish LSU AgCenter Extension Agents presented the Germ Cave to participants at a Share Fair hosted by the Jefferson Parish School Health Advisory Committee at the Jefferson Parish Library to highlight Food Day. Proper hand washing techniques were outlined along with showing how bacteria can be cross contaminated from person to person and spread through the air. The Fight Bac Brochures and the Cooking to the Proper Temperature handouts were distributed.

As part of the October 24 FOOD DAY celebration, the LSU AgCenter Orleans Parish Extension office exhibited Family Nutrition Night Kits to increase the awareness of childhood and adult obesity. The Family Nutrition Night Kits were displayed in the New Orleans City Hall lobby targeting employees and visitors. The kits exhibited included the “Low Down on Snacks,” focusing on how to read the nutrition facts label to identify nutritious snacks. "Rethink your Drink" was also one of the three kits displayed focusing on recognizing sugary and high fat beverages that offer more calories than nutrition. The third kit on “Portion Distortion” focused on right sizing your portion to bring attention to portion sizes and what counts as a serving in each of the five food groups.

References:
www.foodday.org
Safe Food Handling from www.fightbac.org
Students learn about healthful food choices from www.lsuagcenter.com

Photo Courtesy of Norfolk City Composting

Have you been thinking about composting, but are not really sure of how to do so or what goes into a compost pile? While making compost may seem like a complex art, it is actually quite simple. The actual transformation from waste to compost happens due to tiny creatures ranging from worms to microbes that break it all down. Composting not only minimizes the amount of waste that ends up in landfills, but also converts it into a very useful gardening product.

Where should you make your compost pile?

You can make compost in a simple covered pile in the corner of your yard for easy accessibility. Boxes or bins tend to look neater and can be made out of just about anything ranging from wood pallets to bricks to fencing. You can really get creative with this. They can also be purchased in many different styles and sizes. Whichever is used, pile or bin/boxes, it should be seated on bare soil or grass and not on a hard surface of slab.

What goes into my compost pile?

• All your vegetable and fruit wastes (including rinds and cores), even if they are moldy and ugly
• Old bread, donuts, cookies, crackers, pizza crust, and noodles: anything made out of flour!
• Grains (cooked or uncooked): rice, barley, you name it
• Coffee grounds, tea bags, filters
• Fruit or vegetable pulp from juicing
• Old spices
• Outdated boxed foods from the pantry
• Egg shells (crush well)
• Corn cobs and husks (cobs breakdown very slowly)
• Yard mowings and trimmings
• Low-grade paper and cardboard from the house

What to avoid?

• Meat or meat waste, such as bones, fat, gristle, skin, etc.
• Fish or fish waste
• Dairy products, such as cheese, butter, cottage cheese, yogurt, cream cheese, sour cream, etc.
• Grease and oils of any kind
• Plastic, glass or metal
• Pet waste

Why can’t these avoided foods be composted?

• They imbalance the otherwise nutrient-rich structure of other food and vegetation waste and breakdown slowly
• They attract rodents and other scavenging animals
• Meat attracts maggots
• Your compost bin will smell extremely rancid
• Pet waste, like dog/cat feces, may cause health issues, and you do not want it in your compost

Any good compost needs an equal mixture of “greens” and “browns." Greens refer to materials that are quick to rot such as grass mowings, kitchen scraps, and green leaves. Browns refer to materials that are dry and slow to decompose such as straw, sawdust, paper, tree trimmings, etc. If your compost seems to be wet and smelly, add more browns; if your pile is dry, add more greens. It’s as simple as that! Once you have been making compost for a while, you will get a feel for the right mixture.

Compost is ready when it looks like dark soil and the original ingredients are unrecognizable. Happy composting!

From left: Emelia Clement, Valerie Vincent and Karen Walker

The 5th Annual Southern Obesity Summit was held in New Orleans, October 2-5, 2011. The event featured peer based solutions to counteract the epidemic of obesity in 16 southern states. With the overall focus of the summit on health and wellness, the event also featured a working session for the Louisiana team each day.

Three Southeast Region agents were chosen to present concurrent sessions. Emelia Clement presented a session on her successful partnership with a local farmers market. Ms. Clement has collaborated with the Sankofa farmers market in Orleans parish to provide much needed nutrition education. Valerie Vincent presented a session entitled ‘A Community on the Move, the impact of organizing, mobilizing, and moving a community.’ The session detailed the impact of the Washington Parish on the Move program which was based on the America on the Move model. Karen Walker presented ‘Life is a Gumbo-Teaching Salubrious Teens.’ The program describes “the variety and abundance of foods and recipes that are available to individuals. Culture and family influence a person’s eating patterns throughout life,” stated Walker.

For more information on the Southern Obesity Summit, click here. 

When asked what Halloween means, kids usually put candy at the top of their list. But research shows that given a choice between treats and toys, kids will often prefer the toys. Encourage people to choose miniature toys, stickers and nonfood favors as their treats to dispense to the costumed trick-or-treaters who come to their doors on Halloween.

Temporary tattoos, bracelets and rings, whistles, pencils, coupons to food establishments or pennies and nickels are also welcome gifts. Non-sweet food suggestions include peanut butter and cracker packages, sugar-free gum, cereal bars, individually wrapped sticks of beef jerky, juice box packages, small packages of dried fruit and packets of instant cocoa mix.

Some foods such as nuts and seeds and round or hard candy are not appropriate for small children because they may cause choking.

You can still have fun with Halloween treats without contributing to dental decay or obesity:

• Make sure children eat before going out. Cut bread in pumpkin shapes, add lean meat, chicken or turkey and serve with a glass of low-fat milk and sliced fresh fruit.
• Walk with children while trick-or-treating instead of driving in the car.
• After trick-or treating, share your child's excitement by letting him or her show you the bag of treats. Inspect all treats to make sure none have been opened or tampered with.
• Encourage children to separate goodies into groups that are similar in ingredients or color of wrapper. Make a game of eating just one from each type of goody, rather than the whole bag.
• Halloween treat bags usually provide enough goodies for two to three weeks. Divide the treats into one-week portions, place in bags and store for children to enjoy one or two pieces for snacks or with meals for the next week.
• Help your child remember to brush his/her teeth or at least rinse his/her mouth thoroughly with water after eating sweets, especially sticky sweets, to help prevent tooth decay.

Ideas to help adults cope with Halloween candy include:

• Buy candy at the last minute to avoid tempting yourself and other family members.
• Buy less candy than you think you need and don't buy your favorite kind.
• Take leftover candy to work to share with co-workers.
• Work off the extra calories from holiday candy by taking a long walk around your neighborhood and enjoying the decorations and the children's costumes.

Here is a recipe for a Halloween treat that keeps "yummy and healthy" in balance:

Halloween Party Popcorn

Combine popcorn with your choice of the following ingredients:

• Raisins and other dried fruit
• Candy corn
• Nuts
• Gummy worms
• Orange/black candies such as jelly beans

By mixing Halloween candy with popcorn, you cut back on the total amount of candy offered. Serve with a scoop from a large bowl or fill a self-closing sandwich bag with popcorn mixture for each child.

Popcorn is a good choice for healthy eating. A cup of popcorn (popped) contains only 31 calories when popped without added fat. Popcorn provides fiber, or roughage, that the body needs in the daily diet.

Contributing authors: Cynthia Clifton and Beth Reames, Ph.D.

Breastfeeding offers both mother and child wonderful benefits! With a strong lifelong bond and the fantastic health benefits for both mom and baby, breastfeeding provides perfect nutrition for baby, not to mention the savings.

Right from the start, mother and child develop a close personal relationship, forming a strong emotional bond. A mother is more engaged with her baby, and the child is provided with a sense of security that encourages healthy relationships in the future.

Breast milk has disease fighting antibodies and other anti-infectious agents that are important for baby’s overall health. Health issues which breast milk protect against include diarrhea, respiratory infections, ear infections, viruses, respiratory syncytial virus (RSV), acute chronic bronchitis, wheezing, general morbidity, sudden infant death syndrome (SIDS), AIDS, gastro esophageal reflex, multiple sclerosis and inguinal hernia. Breastfed infants show a better response to vaccines than formula-fed infants.

Research also shows that children who had consumed mother’s milk in early weeks of life had a significantly higher IQ at 7.5 to 8 years of age than those who received no maternal milk.

Your baby’s perfect food has three distinct stages. Colostrum, the early milk produced right after birth is a creamy yellow color and much thicker than the milk produced in the later stages. Colostrum is high in protein, vitamins, minerals, and antibodies. The antibodies help to protect the baby from many illness-causing germs in the environment. The transitional milk, which is produced between two and five days after birth until ten to fourteen days after birth, contains high levels of fat, lactose and vitamins to help the baby regain any weight lost after birth. The third stage is the mature milk which is produced after the first two weeks until the baby is weaned from the breast. The mature milk is ninety percent water which hydrates the baby. The other ten percent is made up of carbohydrates, proteins, and fats which are necessary for both growth and energy. The mature milk consists of two types: foremilk and hind milk. The foremilk is produced in the beginning of each feeding and contains water, vitamins and protein. The hind milk is higher in fat. Both types of mature milk are necessary to ensure that baby is receiving adequate nutrition to grow and develop properly.

Breastfeeding not only is great for the baby but also has benefits for the mother. Mothers who breastfeed have a lower risk of some health problems including breast cancer and type 2 diabetes. Breastfeeding promotes postpartum weight loss. Prolonged lactation helps to promote the spacing of children by decreasing, but not always preventing, fertilization.

Breastfeeding is quite economical. Baby formula for one child costs $800 to $1,200 per year. When babies are healthy there are fewer visits to the doctor and fewer prescription costs. Mothers remain healthier and take fewer sick days to care for themselves and their babies.

What a wonderful way to develop that strong emotional bond with your baby and enjoy the special time together!

References: US Department of Health and Human Services Office on Women’s Health, www.womenshealth.gov

Strawberry mouse created with fresh washed strawberries (stems removed), mini chocolate morsels for the eyes and nose, almond slivers for the ears, and placed on a cracker with a triangle of cheese. A potato stick or mini pretzel stick can be placed in the back to hold the strawberry mouse in place.

Capture the imagination.
Make it fun.
Your attitude sets the tone!

These statements could coincide with numerous tasks. It was a common theme in the “Changing the Face of our Children’s Plate” Conference we attended in Charleston, South Carolina, in the middle of August, 2011.

The question remains as nutrition educators: How do we encourage children to make healthy food choices? Depending on the age group, skill level, and number of students, lesson plans will vary. The more we include all of our senses: smell, touch, sight, taste and hearing, the more information is retained by the student.

Consider the following points when planning a lesson:

1. What is the purpose of your lesson?

2. Use words and language students can understand.

3. Incorporate fun and competition.

4. Include a variety of skills from dump and pour to measuring exactly with measuring cups.

5. Provide boundaries and rules, while still having fun.

6. Create a “calmly” excited atmosphere in the classroom.

7. Keep lessons simple, short, and with lots of varied tasks.

8. Offer lots of direction for the younger children and more team building for older kids.

9. Relate lessons to familiar knowledge like numbers, colors, and shapes for the younger groups.

10. Challenge motor skills and include more socialization to encourage success in older children.

11. Introduce authentic flavors through the Flight of Flavors exercises (variety of citrus).

12. Investigate the language of food by evaluating texture, color, shape, smell, taste/aftertaste/flavor, and temperature of foods.

13. Challenge children with recipes, incorporating simple cooking skills if appropriate.

14. Explain the sources of foods and plan a school garden with the students, if possible.

Cooking is usually not included in the curriculum in elementary schools, so how can we create a learning environment that will encourage children to consume a variety of healthy food?

The answer is this: Capture the imagination. Make it fun. Your attitude sets the tone!

Include a food demonstration that is stimulating to the taste and the mind, so children can experience food first hand. Sampling introduces and encourages children to consume a larger variety of foods.

Resources:

Field to Plate, Flights of Flavor, Creative Approaches to Fresh Food Education by Amanda Archibald

Edible education for a future Generation hosted by Amanda Archibald

Charleston area Children’s Garden project, James Island, SC, www.childrensgardenproject.org

Charleston Cooks! Kids in the Kitchen by Danielle Wecksler and Emily Kimbrough

Men, food is more than just a meal. The food you eat can keep you looking younger, feeling good, and can help keep disease away. The way you eat can determine how well you age throughout your life.

This blog is for you! Nutrition information is just as important for men as it is for women to help you stay strong and live a healthy lifestyle. It’s about eating right and getting plenty of exercise for good health.

There are certain health conditions that only affect men, such as prostate cancer and low testosterone. Many of the major health risks that men face including colon cancer and heart disease are preventable with early diagnosis and treatment. Proper nutrition can also play a role in reducing risk for these health conditions.

What does it mean for men to eat right to stay healthy? Eating right for men means eating nutritious foods that give you energy and reduce your risk for certain diseases. Men should focus on fruits and vegetables, whole grains, and low-fat or fat-free milk products. Learning how to read food labels will help men make better food choices.

Men should have at least 2 cups of fruits and 2 ½ cups of vegetables every day. Add tomatoes at least once a week or products made with tomatoes such as pasta sauce. Tomato products are a good source of the antioxidant lycopene and are beneficial for prostate health.

Men should choose five 1-ounce servings of whole grains every day. Limit refined grains by replacing them with whole grain bread, cereal, pasta, brown rice or oats.

Add two to three servings of fish per week to your diet. Fish is a good source of omega-3 fatty acids and low in saturated fat which is linked to heart disease.

Choose foods that are high in fiber. Younger men should add at least 38 grams of fiber per day and men older than 50 should add at least 30 grams of fiber per day.

Avoid solid fats and added sugars, “SoFAS." Choose unsaturated fats like oils, nuts and salad dressings instead of saturated fats like full-fat dairy foods (i.e. regular milk, cheese, ice cream), butter and high-fat sweets like cakes, pies, and pastries.

Fruits, vegetables, fish, and milk are good sources of potassium. Make sure to eat plenty of these to meet the 4,700 milligrams of potassium per day.

Men have more muscle than women and are generally bigger. Therefore, they need more calories or energy throughout the day.

Maintain a healthy weight. Being overweight or obese can raise your risk of diabetes, high blood pressure, heart disease, and stroke. Find out your body mass index, or BMI, to determine if you are at risk. Eat healthy foods, control portion sizes, and be active to keep your weight under control.

Stay active. Regular exercise is one of the most important things you can do for your health. Find out how much physical activity you need.

Men’s ability to stay strong and live longer is not just a matter of genetics or luck. They must take charge of their health. By eating properly and getting regular exercise, men can enjoy a long and healthful life full of energy and vitality.

References:

1. Men's Health, American Dietetic Association

2. Men's Health, MedlinePlus

3. Tips for men for a healthy life (womenshealth.gov)

Back to School for Kids Means Parent Involvement

The dog days of summer are nearing an end. It’s time to bring on the sound of the early morning school bell. Children as well as parents should begin preparing for a successful and enjoyable school year. When parents become actively involved in their children’s schoolwork by supporting, guiding and providing the appropriate resources, their children are more likely to be successful learners.

Children need to know that their parents are interested in their school performance. Maintain regular contact with your child’s teachers. Discuss your child’s progress and understand the teacher’s expectations of your child. Attend school activities such as parent-teacher conferences, plays, open houses and sports events. Volunteer to help in your child’s classroom. You don’t have to present in the classroom; you may offer to assist the teacher by cutting out support material for various lessons or may offer to organize the class phone tree to disseminate emergency information.

There are many free services provided by the state of Louisiana to assist school aged children who may have a need that cannot be met by the individual teacher or school administrator. Visit the Louisiana Department of Education website at www.doe.state.la.us to obtain information on services that are available to assist your child and his school productivity.

Prior to the beginning of school, sit with your child and develop a routine that will be consistently followed during school days relating to play, snacks and homework. All children need to have some time to relax following a long school day prior to beginning homework. Fifteen to thirty minutes may be just what your child needs to unwind and become ready to hit the books one last time.

Have nutritious snacks such as fresh fruit, yogurt, cheese and crackers or ice cream available. Refrain from serving candy and cookies as sugar should be limited. Children return from school ravenous and enjoy something quick. Good nutrition and good health are keys to helping concentration and avoiding fatigue.

Designate a specific quiet place in your home with good lighting for homework to be completed. Sitting at the kitchen table where television is a distraction may extend the homework time from 15 minutes to an hour. Some children can concentrate better with soft music in the background. However, loud music is unacceptable.

When you and your child set a regular time for homework to begin and end there will be less resentment on the part of the child to get the work accomplished. What works well for one household may not work well for another. Homework should be completed well before bedtime.

Encourage the child to divide the assignments into two categories: what can be done alone and what he needs help with. Be available to answer questions and review completed assignments. Parents may review the written work to ensure completion, help practice math concepts or spelling words and ask questions relating to reading assignments to check comprehension.

Praise the child for completing assignments in a thorough and timely manner. Recognize accomplishments rather than failures.

Become familiar with the child’s learning style. Some children learn through sight, others through sound while others must write to learn. And remember that your learning style may be different from your child’s learning style.

By providing adequate resources such as a dictionary, sharpened pencils, pens and paper your child will not have to leave his studying to look for necessary supplies. Offer to accompany the child to a public library to use the computer if there is no access to the internet at home. Be aware of what your child is doing on the internet. Monitoring internet activities protects your child from possible harm.

Show the child that the skills he is learning are an important part of the things he will do as an adult. Let him see you reading books, newspapers, and computer screens; writing emails and lists or using math to balance your check book.

School days means team time. Parental involvement will lead to your child’s school success.

References:

US Department of Education Publication Helping Your Child with Homework. Downloaded October 8, 2010 from http://www2.ed.gov/parents/academic/involve/homework/homeworktips.pdf

LSU AgCenter (August 3, 2010) Parents Can Aid Homework Success. Downloaded August 4, 2010 from:

http://www.lsuagcenter.com/news_archive/2010/august/news_you_can_use/Parents-can-aid-homework-success.htm

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 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

One of the key messages of the 2010 Dietary Guidelines is to increase consumption of fruits and vegetables (F&V). They are a major contributor of essential nutrients (vitamins, minerals), fiber and phytochemicals to the diet and have relatively lower calories when prepared without added fats or sugars. In addition, consumption of F&V has been associated with reduced risk of some chronic diseases like diabetes and heart disease. Some nutrients like vitamins B, C and folate are destroyed by heat - so it is important not to overcook them.

The best preparation methods for F&V are those that help F&V retain most of their nutrients, that is, methods that expose them to heat for the least amount of time and use the least amount of water so nutrients do not leach into the surrounding water. Eating them raw is the best - washed and cut up or preparing salads and smoothies. This way you can also enjoy their natural sweetness. With smoothies and salads you can combine a variety of F&V to obtain many nutrients. One of the best ways to prepare F&V is to microwave them. Use the least amount of water and cover to retain the steam. To make things easier, you can purchase bagged vegetables that you just microwave. Steaming is another way to get the most nutrients from your vegetables. Invest in an electric steamer, a double pan with holes in the inner pan or a holder with holes in it to place in your current pan. Another healthful way to prepare vegetables is to stir-fry because they are exposed to heat for a very short time and very little oil is used. Avoid cooking them until they are mushy to retain their nutrients.

Resources

ChooseMyPlate.gov

Fruit and Veggie guru.com

Fruits & Veggies, More Matters.

• Granola is a crisp wholegrain cereal based on oats. It's slightly sweetened with honey, sugar or maple syrup and usually contains nuts and dried fruit. Muesli, on the other hand, is often unsweetened and not baked, so it has a softer texture.
• Oats provide slow-release energy to keep you feeling full and satisfied for longer. We’ve used natural sources of unrefined sugar – maple syrup, apple juice and dried fruit – to produce a crunchy granola that’s full of flavor without being sickly sweet, and there’s very little oil, making this lighter than a traditional granola.
• Visit a health food shop and pick up your favorite combination of dried fruits, nuts and seeds. As long as you keep the basic quantities the same, you can make this granola your own by using the ingredients you like best.
• To make Bircher muesli instead of granola, make the master recipe without the liquid mixture (there’s no need to bake either). For one portion, measure out 60g of the dried oats and seeds into a bowl and add 150ml apple juice and 100ml water. Put in the fridge overnight. Serve with extra juice or milk along with some fresh fruit and yogurt.
• The liquid added to the oats and seeds before baking softens the oats and helps them to form the characteristic granola clusters. You can squeeze the wet mixture together with your hands before spreading on the baking sheet to encourage them to form clusters.
• Make a tropical granola by adding strips of dried fruit such as coconut, mango, pineapple and papaya to the oats near the end of baking.
• Put handfuls of granola in food bags to take to work, or give to the kids to take to school as a crunchy, portable snack.
• If you find the granola is too sweet or not sweet enough, adjust the quantity of maple syrup in the recipe to taste.

1. Have all your ingredients ready to mix together.
2. Warm the oil, apple juice, maple syrup, vanilla extract and salt. Stir to combine.
3. Pour the liquid mixture over the oats and seeds and mix well.
4. Spread the granola out on 1 large or 2 smaller lined baking trays.
5. Stir in the cranberries or raisins and bake for 15 minutes.
6. Cool, then store in an airtight container for up to 2 weeks.

Looking for the best granola recipe? Try this easy homemade granola recipe packed with fiber, nuts, seeds, and fruit. Check back soon for more of the best healthy, crunchy, and chewy granola recipes. 

Makes 20 ½ cup servings
· 8 cups rolled oats, or old fashioned oats
· 1 1/2 cups wheat germ
· 1 1/2 cups oat bran
· 1/2 cup sunflower seeds
· 1 cup finely chopped almonds
· 1 cup finely chopped pecans
· 1 cup finely chopped walnuts
· 1 cup shredded coconut
· 1/4 cup packed brown sugar
· 1/2 teaspoon salt
· 1/2 cup maple syrup
· 1/2 cup honey
· 1/2 cup applesauce
· 1/2 cup vegetable oil or coconut oil
· 1 teaspoon ground cinnamon
· 1 teaspoon vanilla extract
· 2 cups raisins or sweetened dried cranberries, or craisins

Directions
Preheat oven to 320 degrees F and line two large baking sheets with baking parchment paper or aluminum foil. In a large bowl, add the oats, wheat germ, oat bran, seeds, nuts and coconut. Mix thoroughly. In a medium saucepan, add the brown sugar, salt, maple syrup, honey, applesauce, oil, and cinnamon. Mix thoroughly then bring mixture to a boil over medium heat. Remove from heat then mix in the vanilla. Being careful not to burn yourself, pour the wet mixture over the dry ingredients, and stir to coat. Evenly spread the granola onto the baking sheets. Bake in preheated oven 20 - 25 minutes or until it reaches your desired level of tastiness. Stir every 5 - 7 minutes. Be careful not to burn it. NOTE: The granola will clump and harden while cooling - not during baking. Allow to cool before stirring in the raisins, cranberries, or craisins. If stored in an airtight container, your granola could last for 2 weeks.

Potty Training: Now or Later

Quite often parents are ready to have their children potty trained long before the child is physically and emotionally ready to use the toilet on his own. Many parents feel pressured to potty train their children because of strict school enrollment policies; the inconvenience and expense of diapering; or urging for other parents, family members, teachers, or pediatricians.

Learning to toilet often becomes an unnecessary struggle for control between parent and child. Adults must realize that forced training can have major emotional effects on children. The entire process – from diapering infants to teaching preschoolers how to use the toilet – should be a positive one.

Toileting cannot be successful until the child has the ability to control the bladder and bowel functions. Some two year olds are successfully potty trained while others are well into their third year before completely being trained. Older children who sleep very soundly often have accidents during the night. These children should be allowed to use diapers or pull-ups until they have full control of their body functions.

There are two common approaches to toileting:

1. Training approach: the child is introduced to the idea of using the toilet by an adult, usually a parent. Cues for when to begin under this approach, seem to be the child’s age in relationship to a parent’s experience (my mother said I was potty trained at one year of age), parent convenience, or pressure to meet a requirement to enroll in preschool.

2. Developmental approach: when using this method the parent takes into account the child’s interest, capability and coordination before potty training is begun. An observant parent will see the child begin transitions from wearing diapers to learning how and when to use the toilet. Cues include:

a. Tugging at the diaper

b. Going to a private area to urinate or have a bowel movement in the diaper

c. Wanting to observe older toddler practicing the process or observing a parent using the toilet

d. Practicing taking steps backwards to sit on a potty chair even when fully clothed

The purpose of learning to use the toilet is to help children gain control of their body functions. If a child is ready, the process can provide a sense of success and achievement. If a child is not ready, the process can lead to great embarrassment and a sense of failure.

Children are most likely ready to begin toilet learning when they:

• Show a preference for clean diapers – a preference the adults can encourage by frequent diaper changing and by praising children when they come to you for a change.
• Understand when they have eliminated and know the meaning of terms for body functions.
• Indicate that they need to use the potty by squatting, pacing, or holding their private parts or passing gas
• Show that they have some ability to hold it for a short period of time by going off by themselves for privacy when filling the diaper or by staying dry during naps

Adults must be ready and willing to work with the child as he begins the training process. Accidents will happen! Parents and caregivers must be patient and supportive. Be ready to change the child without any scolding, punishment or lecturing. Encourage the child that he is doing well and will get even better with practice.

If a child is in a child development center or shares homes with individual parents it is recommended that the parents and child care provider decide together when the child may be ready to begin potty training. Together negotiate a plan that will be consistent and manageable in both the home(s) and care center. Questions that should be discussed include:

• Is special equipment needed – step stool, toilet seat deflector, potty chair?
• Are extra clothing items needed?
• Are good hygiene practices in place, for example, hand washing for children and staff, a system for handling soiled clothing, and a routine for disinfecting equipment?

Parents and care professionals should exchange information on the words for body functions most preferred by each child. This will avoid confusion and provide a consistent message at home(s) and in the child development center.

Success in learning how to toilet is a major accomplishment for the child. Adult patience and praise is an extremely important component to the child’s healthy emotional and physical development. Each child will provide signals as to when he is ready to begin this learning process. Good communication, appropriate expectations and a consistent plan by the parent will make this transition a smooth one.

References: Practical Solutions to Practically Every Problem by Stefen Saifer, Readleaf Press

Healthy Young Children: A manual for Programs by A.B. Kendrick, R. Kaufman, and K.P. Messenger, NAEYC#704

Character Development: Encouraging Self-Esteem and Self Discipline in Infants, Toddlers, and Two Year Olds by P Greenberg. NAEYC # 75

Black lights and glowing balloons illuminate the dark Germ Cave. Displayed on the back wall and printed on bright paper are: The 5 Steps for Proper Hand Washing, making the message easy to read and learn.

In the Germ Cave, a variety of bacteria send this message to visitors: Remember to wash your hands!

LSU AgCenter Agents and a Jefferson Parish Teacher reinforce the message of proper hand washing in the Germ Cave at the Louisiana Restaurant Association trade show in New Orleans in August 2011.

The LSU AgCenter has a new educational tool in their Food Safety Educational Tool Box.

The Germ Cave is dark, mysterious, and fun. The Germ Cave, more importantly, teaches participants the important techniques of proper hand washing, keeping food safe, and cleaning and sanitizing food surfaces.

The brainchild of two LSU AgCenter agents, the Germ Cave consists of four black plastic walls held together on a metal tent frame that most people associate with tailgating. Two panels of the Germ Cave sport four bacteria “characters” with the words: Remember to Wash Your Hands! The LSU AgCenter logo and SNAP Ed logo flank the bottom.

Inside, the room is transformed into a black light filled wonderland of small stuffed animal-like bacteria and glowing balloons hanging from the ceiling. Glow in the dark hand prints cover one wall and instructions for proper hand washing fill another wall. Several agar plates illustrate growing bacteria, which are displayed on a table, along with the Fight Bac! hand out for participants.

As participants enter the Germ Cave, they are offered a High Five by the leader, showing how quickly bacteria cross contaminate, or transfer from hand to hand. Everyone’s hand glows under the black light, because the leader applies a phosphorescent lotion on her hands before the participants step into the Germ Cave.

The LSU AgCenter’s Germ Cave is a resource to make everyone aware that foodborne bacteria can make you sick. Also, foodborne illness can strike anyone, and those of higher risk include pregnant women, young children, older adults and those people with weakened immune systems.

What are the 4 Simple Steps to Food Safety?

1. Clean: Wash hands and surfaces often.

2. Separate: Avoid cross-contamination.

3. Cook: Cook to proper temperatures.

4. Chill: Refrigerate promptly.

Resources:

1. LSU AgCenter: www.lsuagcenter.com; Clean Hands Will Keep Food Safe

2. FIGHT BAC! Keep Food Safe From Bacteria @ www.fightbac.org

3. Food & Drug Administration @ www.fda.gov

4. www.foodsafety.gov

5. USDA’s Meat and Poultry Hotline: 1-888-674-6854

Photo by O. Louis Mazzatenta (National Wildlife Federation)

There’s nothing new about protecting your garden from birds, but some gardeners are always looking to explore new and useful materials, especially if those materials are being recycled. This garden craft will certainly be fun and help scare those pesky birds away. You need a Scare Owl! The bright light reflects off this owl's CD-eyes to help scare away birds that try to make a crash landing in your garden or even your windows.

What You Will Need:

· 2 old CDs/DVDs

· 2 large wiggle eyes

· White craft glue

· Light-brown craft foam

· Dark-brown craft foam

· Black craft foam

· Scissors

· Hole punch

· Pencil

· 1-foot piece of thin ribbon (or string)

Let’s Put It Together:

1. Lay the CDs in the center of the light-brown craft foam. Glue in place. Glue a wiggle eye in the center of each CD. Let dry for several hours.

2. For the head: Draw an oval with "ears" (as shown) around the outside of the CDs/DVDs and cut it out.

3. For the forehead: Cut out a large triangle from dark-brown craft foam. Glue it on top of the CDs, as shown.

4. For the beak: Cut out a beak shape from black craft foam. Then glue it on top of the dark-brown triangle, as shown.

5. Let forehead and beak dry for several hours.

6. Punch a small hole at the top of the head. Thread a piece of ribbon through it and tie the ends in a knot. Now Scare Owl is ready to hang.

Hang this scare owl from a tree near your garden or even an old window hatch, and those birds might think twice before enjoying your garden veggies.

Sources:

Walker, R. (2010). Make a scare owl. Retrieved from (National Wildlife Federation) http://www.nwf.org/

Kruger, Anna. (2008). Grow organic. New York, New York: DK Publishing.

Zucchini, like all squash, has its ancestry in the Americas. However, the varieties of squash typically called "zucchini" were developed in Italy, many generations after their introduction from the "New World."

Zucchini is one of the easiest fruits to cultivate in temperate climates. As such, it has a reputation among home gardeners for overwhelming production. One good way to control overabundance is to harvest the flowers, which are an expensive delicacy in markets because of the difficulty in storing and transporting them. The male flower is borne on the end of a stalk and is longer lived.

While easy to grow, zucchini, like all squash, requires plentiful bees for pollination. In areas of pollinator decline or high pesticide use, such as mosquito-spray districts, gardeners often experience fruit abortion, where the fruit begins to grow, then dries or rots. This is due to an insufficient number of pollen grains delivered to the female flower. It can be corrected by hand pollination or by increasing the bee population.

Closely related to zucchini are Lebanese summer squash or kusa, but they often are lighter green or even white. Some seed catalogs do not distinguish them. Various varieties of round zucchinis are grown in different countries under different names, such as "Tondo di Piacenza" in Italy and "Ronde de Nice" in France. In the late 1990s American producers in California cultivated and began marketing round yellow and green zucchini known as "8-ball" squash (the yellow ones are sometimes known as "1-ball" or "gold ball"). White zucchini (summer squash) is sometimes seen as a mutation and can appear on the same plant as its green counterpart.

Nutrition

The zucchini fruit is low in calories (approximately 15 food calories per 100 g fresh zucchini) and contains useful amounts of foliate (24 mcg/100 g), potassium (280 mg/100 g) and vitamin A (384 IU [115 mcg]/100 g. A 1/2 cup of zucchini also contains 19% of the recommended amount of manganese.

When used for food, zucchini are usually picked when under 20 cm (8 in.) in length, when the seeds are still soft and immature. Mature zucchini can be as much as three feet long, but the larger ones are often fibrous and with the flowers attached are a sign of a truly fresh and immature fruit, and are especially sought by many people.

Unlike cucumber, zucchini is usually served cooked. It can be prepared using a variety of cooking techniques, including steamed, boiled, grilled, stuffed and baked, barbecued, fried, or incorporated in other recipes such as soufflés. It also can be baked into bread, zucchini bread or incorporated into a cake mix. Its flowers can be eaten stuffed and are a delicacy when deep fried, as tempura.

Chocolate Zucchini Snack Cake Recipe

Ingredients

• 1/3 cup butter, softened
• 1-1/4 cups sugar
• 2 eggs
• 1/2 cup buttermilk
• 1/3 cup unsweetened applesauce
• 2 ounces semisweet chocolate, melted
• 1 teaspoon vanilla extract
• 2-1/4 cups all-purpose flour
• 1-1/2 teaspoons baking powder
• 1 teaspoon salt
• 1/4 teaspoon baking soda
• 2 cups shredded zucchini
• 2 teaspoons confectioners' sugar

Directions

• In a large bowl, beat butter and sugar until crumbly, about 2 minutes. Add eggs; mix well. Beat in the buttermilk, applesauce, chocolate and vanilla. Combine the flour, baking powder, salt and baking soda; beat into butter mixture just until moistened. Stir in zucchini.
• Transfer to a 13-in. x 9-in. baking dish coated with cooking spray. Bake at 350° for 30-35 minutes or until a toothpick inserted near the center comes out clean. Cool on a wire rack. Sprinkle with confectioners' sugar. Yield: 18 servings.

Nutrition Facts: 1 piece equals 172 calories, 5 g fat (3 g saturated fat), 33 mg cholesterol, 223 mg sodium, 29 g carbohydrate, 1 g fiber, 3 g protein. Diabetic Exchanges: 2 starch, 1 fat.

Nutritional Value

Figs are a good source of fruit sugars for energy. A small, fresh fig (1 1/2 inches in diameter) contains 30 calories; a medium fig has 37 calories. Figs are low in fat, saturated fat and sodium and are cholesterol-free. They are a good source of dietary fiber, natural sugars, iron, calcium and potassium. They have a laxative effect because of the roughage of the seedy fiber and a Proteolytic enzyme, ficin.

Fig Facts

• Figs contain a natural proteolytic enzyme, ficin (this is why fig juice might irritate the skin).
• Gelatin salads will not set if raw figs are added because the natural enzyme, ficin, breaks down the gelatin (which is protein). Heat inactivates the enzyme.
• Ascorbic acid or a commercial color control mixture added to figs helps protect the color during storage.

Fresh Figs

Enjoy fresh figs while they last for eating “out-of-hand," as a morning eye-opener served chilled and sliced in a bowl with yogurt, in fruit salads, in homemade ice cream, and as a dessert or snack.

Freezing Figs

Figs freeze well with or without sugar, peeled or unpeeled. They should be fully ripe for best flavor. Wash ripe figs thoroughly, remove stems, peel if desired, leave whole or cut in half. Freeze with or without sugar syrup. Freeze figs firm-ripe and whole for making preserves later.

In syrup: Make syrup by dissolving 1 cup sugar in 2 cups water. Allow 1 cup syrup for each quart of figs. To keep fruit from darkening, stir ¾ teaspoon of crystalline ascorbic acid into each quart of syrup, or use a commercial ascorbic acid mixture according to instructions on label. Fill containers about ¼ full of syrup; pack fresh figs solidly in container. Cover with syrup, leaving 1 inch headspace. Crumple waxed paper and place on top of figs in headspace. This helps keep figs under syrup. Seal airtight. Freeze immediately; store at zero degrees F.

Without sugar: Sprinkle figs with ascorbic acid mixture dissolved in a little water. Place figs on a baking sheet; freeze quickly. Remove individually frozen figs and pack tightly in freezer bags or containers. Avoid air pockets between figs, if possible. Crumple waxed paper and place in headspace, or cover surface snugly with plastic film. Seal airtight and store in freezer at zero F.

Freezing for preserves: If you prefer to “clean” unpeeled figs before making preserves, bring figs to a boil in hot water, let stand 3 to 4 minutes, drain. Cool and freeze.

Home Processed

Simple methods of food preservation can help you enjoy figs all year long.

Grandma’s Fig Preserves

2 quarts peeled figs, 6 cups sugar

2 cups water; 1 lemon, sliced

Sort figs, using ripe figs but not cracked ones. Wash and peel with a sharp knife, wearing rubber gloves. Make heavy syrup of sugar and water in a large kettle. Stir and heat slowly until sugar is dissolved. Increase heat and bring to a boil 3 or 4 minutes. Add sliced lemon and peeled figs. Cook on medium heat (a good, but gentle boil) until clear and transparent, usually about 1½ hours. Do not stir; lift gently from bottom or shake pot. Fill sterilized jars with boiling figs and syrup to within ¼ inch of top. Wipe sealing edge clean and seal. Process in boiling water canner for 5 minutes. Peeling figs takes longer, but once you taste the beautiful, clear preserves, you will agree it’s worth the time. (Dr. Ruth Patrick’s recommendation.) If figs are not peeled, wash, drain and cook the same way. For a brighter color, clean figs by bringing to a boil in hot water. Let stand 3 minutes; drain, then add to boiling syrup. Using frozen figs: Place frozen figs in large kettle, add sugar and water and heat slowly until figs thaw. Add sliced lemon if desired, bring to a boil and cook as above.

Fig Preserves

3 quarts figs, 4 cups sugar

3 quarts boiling water, 1½ quarts water

2 lemons, thinly sliced (optional)

Pour 3 quarts boiling water over figs. Let stand 15 minutes. Drain and discard liquid. Rinse figs in cold water and drain. Prepare syrup by mixing sugar, 1½ quarts water and lemon. Boil rapidly 10 minutes. Skim syrup; remove and discard lemon slices. Drop figs carefully into the boiling hot syrup, a few at a time. Cook rapidly until figs are transparent. Remove figs and place in shallow pan. Boil syrup until thick, pour over figs and let stand 6 to 8 hours. Sterilize canning jars. Reheat figs and syrup to boiling. Pour hot preserves into hot jars, leaving ¼ inch headspace. Wipe rims of jars with a dampened clean paper towel; adjust two-piece metal canning lids. Process half-pints or pints in a boiling water canner for 5 minutes. Yield: About 10 half-pint jars.

Strawberry-flavored Fig Jam

When figs are very ripe, try this recipe for fig jam (strawberry or blackberry- flavored).

6 cups mashed figs (about 9 heaping cups, whole)

6 cups sugar

4 small packages (2 large) strawberry-flavored gelatin

½ lemon, sliced

Add sugar, gelatin and lemon to figs. Bring slowly to boil, and boil 15 minutes, stirring occasionally. Fill sterilized jars to within 1/4 inch of top. Process in boiling water canner 5 minutes.

We all know what anger is, and we've all felt it, whether as a fleeting annoyance or as full-fledged rage.

Anger is a completely normal, usually healthy, human emotion. But when it gets out of control and turns destructive, it can lead to problems—problems at work, in your personal relationships, and in the overall quality of your life. And it can make you feel as though you're at the mercy of an unpredictable and powerful emotion. This information is meant to help you understand and control anger.

Anger can be caused by both external and internal events. You could be angry at a specific person (such as a coworker or supervisor) or event (a traffic jam, a canceled flight), or your anger could be caused by worrying or brooding about your personal problems. Memories of traumatic or enraging events can also trigger angry feelings.

People use a variety of both conscious and unconscious processes to deal with their angry feelings. The three main approaches are expressing, suppressing, and calming. Expressing your angry feelings in an assertive—not aggressive—manner is the healthiest way to express anger. To do this, you have to learn how to make clear what your needs are, and how to get them met, without hurting others. Being assertive doesn't mean being pushy or demanding; it means being respectful of yourself and others.

Anger can be suppressed, and then converted or redirected. This happens when you hold in your anger, stop thinking about it, and focus on something positive. The aim is to inhibit or suppress your anger and convert it into more constructive behavior. The danger in this type of response is that if it isn't allowed outward expression, your anger can turn inward—on yourself. Anger turned inward may cause hypertension, high blood pressure, or depression.

Unexpressed anger can create other problems. It can lead to pathological expressions of anger, such as passive-aggressive behavior (getting back at people indirectly, without telling them why, rather than confronting them head-on) or a personality that seems perpetually cynical and hostile. People who are constantly putting others down, criticizing everything, and making cynical comments haven't learned how to constructively express their anger. Not surprisingly, they aren't likely to have many successful relationships.

Finally, you can calm down inside. This means not just controlling your outward behavior, but also controlling your internal responses, taking steps to lower your heart rate, calm yourself down, and let the feelings subside.

The goal of anger management is to reduce both your emotional feelings and the physiological arousal that anger causes. You can't get rid of, or avoid, the things or the people that enrage you, nor can you change them, but you can learn to control your reactions.

Reference:

Hypnosis ABC (2009). Web Hosting Bluebook.

2011 American Psychological Association.

Contributing author: Alexis O. Navarro

Why Breastfeed?

Breast feeding offers both mother and child wonderful benefits! With a strong lifelong bond and the fantastic health benefits for both mom and baby, breast feeding provides perfect nutrition for baby, not to mention the savings.

Right from the start, mother and child develop a close personal relationship, forming a strong emotional bond. A mother is more engaged with her baby, and the child is provided with a sense of security that encourages healthy relationships in the future.

Breast milk has disease fighting antibodies and other anti-infectious agents that are important for Baby’s overall health. Health issues which breast milk protect against include diarrhea, respiratory infections, ear infections, viruses, respiratory syncytial virus (RSV), acute chronic bronchitis, wheezing, general morbidity, sudden infant death syndrome (SIDS), AIDS, gastro esophageal reflex, multiple sclerosis and inguinal hernia. Breastfed infants show a better response to vaccines than formula-fed infants.

Research also shows that children who had consumed mother’s milk in early weeks of life had a significantly higher IQ at 7.5 to 8 years of age than those who received no maternal milk.

Your baby’s perfect food has three distinct stages. Colostrum, the early milk produced right after birth is a creamy yellow color and much thicker than the milk produced in the later stages. Colostrum is high in protein, vitamins, minerals, and antibodies. The antibodies help to protect the baby from many illness-causing germs in the environment. The transitional milk, which is produced between two and five days after birth until ten to fourteen days after birth, contains high levels of fat, lactose and vitamins to help the baby regain any weight lost after birth. The third stage is the mature milk which is produced after the first two weeks until the baby is weaned from the breast. The mature milk is ninety percent water which hydrates the baby. The other ten percent is made up of carbohydrates, proteins, and fats which are necessary for both growth and energy. The mature milk consists of two types: foremilk and hind milk. The foremilk is produced in the beginning of each feeding and contains water, vitamins and protein. The hind milk is higher in fat. Both types of mature milk are necessary to ensure that baby is receiving adequate nutrition to grow and develop properly.

Breast feeding not only is great for the baby but also has benefits for the mother. Mothers who breastfeed have a lower risk of some health problems including breast cancer and type 2 diabetes. Breastfeeding promotes postpartum weight loss. Prolonged lactation helps to promote the spacing of children by decreasing but not always preventing, fertilization.Breastfeeding is quite economical. Baby formula for one child costs $800 to $1,200 per year. When babies are healthy there are fewer visits to the doctor and fewer prescription costs. Mothers remain healthier and take fewer sick days to care for themselves and their babies.

What a wonderful way to develop that strong emotional bond with your baby and enjoy the special time together!

References: US Department of Health and Human Services Office on Women’s Health

www.womenshealth.gov

As another school year rapidly approaches, it is important to begin with a good start. One way parents can assure that their children can have a successful school year is to incorporate healthful food choices into their routine.

Good nutrition is a part of a positive learning process. While preparing for school to begin, parents can use the following tips to help students have healthy bodies and active minds.

• Start the day with breakfast - eating a healthy breakfast can help young people to focus on their school work, have more energy, and have improved attendance. A quick and healthy breakfast on the go can be as simple as peanut butter on wheat toast with milk and an apple.
• Use MyPlate as a guide for planning meals and snacks - include more whole grains, fruits & vegetables, low-fat/fat free dairy and lean protein. Visit http://www.choosemyplate.gov/ and learn more about healthful choices in each food group.
• Between 40 and 140 °F is considered the “danger zone” for bacteria to rapidly grow. So, if packing lunch make sure to include an ice pack with foods that must be refrigerated.
• Plan ahead by shopping for healthy lunch options and preparing bag lunches the night before.
• Replace drinks and snacks that are high in sugar with healthier options like water or animal crackers.
• Make sure children get 8 hours of sleep so that they can be alert and focused in school.
• Encourage children to be active when arriving home after school. Incorporate family and activity time with activities that are enjoyable and can be done together as a family.

The new school year is an opportunity to start with new healthful habits that can earn the all A’s for the entire family.

References:

www.eatright.org

www.lsuagcenter.com\smartchoices

If you ask most children what their favorite food is, they just might say PIZZA! Well, why not add a healthy and educational twist to it and incorporate it into a fun garden activity? Themed gardens make things a little more fun and interesting and will definitely get children more involved. Why not make the gardening experience tastier with a theme!

Types of Themed Gardens:

Pizza Garden – items used in pizza – tomatoes, bell pepper, onions, garlic, chives, oregano.

Kitchen Garden – vegetables and herbs used in cooking – squash, tomato, beans, broccoli, cucumber, parsley.

Herb / Sensory Garden – basil, mint, thyme, oregano, rosemary, lemon grass.

Butterfly Garden – plants that attract butterflies – purple coneflower, bee balm, butterfly bush, butterfly weed, zinnias.

Craft Garden – plants that provide materials for art projects – gourds, sunflowers, pansies, dry beans, corn.

Salsa Garden – ingredients used in salsa – Chile pepper, tomato, onion, cilantro, tomatillo.

Rainbow Garden – the colors of the rainbow – zinnias, sunflowers, purple coneflower, marigolds, pansies.

Literacy Garden – plants found in children’s literature– blackberries, lettuce, beans, radish, parsley, cabbages, potatoes, onions.

Native American – plant a Three Sisters garden – corn, beans, squash.

International Garden – plants native to other countries around the world – okra, watermelon, collards, Pac Choi, peppers, potatoes.

Alphabet Garden – create an ABC garden with plants that represent the alphabet – alyssum, basil, corn, dill, eggplant, fennel, geranium.

References: http://www.lsuagcenter.com/NR/rdonlyres/D4816058-E174-45A7-8840-5F6CD697D075/55559/SchoolGardeningx.pdf

Your emergency food supply should include nonperishable foods that store well and are ready to eat or easy to prepare even when the power is out. High-energy foods like peanut butter and crackers and granola bars are good to have on hand. Soups and canned meats can be useful, too. Just be sure you have a manual can opener in case you need it. (LSU AgCenter photo by Tom Merrill) (Taken from: What’s a 3-day Emergency Food Supply? News Release Distributed 05/28/09)

“Prepare for the worst and hope for the best!” is a favorite saying of my parents during the months of June – November. Coastal areas call this time period Hurricane Season. This is a time to prepare for wind, rain, and possibly an evacuation.

The LSU AgCenter agrees and that is why the website www.LSUAgCenter.com has a wealth of information concerning preparation for storms & floods: Preparing Your Evacuation “Grab and Go” Box; What’s a 3-day Emergency Food Supply?; Answer These 20 Questions to Find Out If You're Ready for a Hurricane; Play It Safe with Food; Take Steps to Protect What’s in Your Refrigerator/ Freezer Before a Storm; Stock Up on Hurricane Supplies Now; Sample Menu for a three-day food supply.

Suggestions: Include ready-to-eat canned or packaged meats, beans & fish (sardines, tuna, salmon), fruits packed in natural juice, canned vegetables, canned or powdered milk, 100% juice boxes, and plenty of water. Nuts (including nut butters such as peanut butter or nutella) and seeds, dried fruit, dry cereal, breakfast bars do not need refrigeration and will last for weeks.

Boy Scouts call it being prepared. The LSU AgCenter calls it being smart. You can be prepared, too. All it takes is proper planning, cooperation, and some effort. Navigate the website and you will find a wealth of information to help you during hurricane season.

NOTE: go to: www.lsuagcenter.com/en/communications/news/Storm+Flood+News/ for these articles and more information.

And yes, now that you are prepared… it is better to be safe than sorry and hope for the best.

HELLLOOOOO SUMMERTIME!!! Watermelon Wisdom …

Watermelon is everyone’s favorite summer fruit, or is it? Did you know that the Watermelon isn’t even a fruit? Yeah, neither did we. Here are ten other interesting facts about Watermelon guaranteed to impress fellow picnic guests.

Watermelon Facts

Ten Facts You Never Knew About Watermelon:

1. Not only does it quench your thirst, it can also quench inflammation that contributes to conditions like asthma, atherosclerosis, diabetes, colon cancer, and arthritis.

2. Over 1,200 varieties of watermelon are grown worldwide.

3. Watermelon is an ideal health food because it doesn’t contain any fat or cholesterol, is high in fiber and vitamins A & C and is a good source of potassium.

4. Pink watermelon is also a source of the potent carotenoid antioxidant, lycopene. These powerful antioxidants travel through the body neutralizing free radicals.

5. Watermelon is a vegetable! It is related to cucumbers, pumpkins and squash.

6. Early explorers used watermelon as canteens.

7. Watermelon is grown in over 96 countries worldwide.

8. In China and Japan watermelon is a popular gift to bring a host.

9. In Israel and Egypt, the sweet taste of watermelon is often paired with the salty taste of feta cheese.

10. Every part of a watermelon is edible, even the seeds and rinds.

Watermelon is thought to have originated in the Kalahari Desert of Africa.

For a long time, watermelon has been taken for granted as a sweet, tasty summertime fruit, made of sugar and water, and nothing more. Over the years, nutritionists, medical professionals, scientists and researchers have taken an interest to find out more about watermelon’s health benefits.

Nutritionists have long appreciated the health benefits watermelon provides. Watermelon not only boosts your “health esteem,” but it has excellent levels of vitamins A and C and a good level of vitamin B6.

· Vitamin A found in watermelon is important for optimal eye health, can help prevent night-blindness, and boosts immunity by enhancing the infection-fighting actions of white blood cells called lymphocytes.

· Vitamin B6 found in watermelon helps the immune system produce antibodies. Antibodies are needed to fight many diseases. Vitamin B6 helps maintain normal nerve function and form red blood cells. The body uses it to help break down proteins. The more protein you eat, the more vitamin B6 you need.

· Vitamin C in watermelon can help to bolster the immune system’s defenses against infections and viruses and can protect a body from harmful free radicals that can accelerate aging and conditions such as cataracts.

· A two-cup serving of watermelon is also a source of potassium (a two-cup serving has less than 10% of the daily reference value for potassium), a mineral necessary for water balance and found inside of every cell. People with low potassium levels can experience muscle cramps.

Help celebrate the watermelon with this healthy treat.

Frozen Watermelon Lemonade

3 cups watermelon cubes, seeds removed

½ cup raspberries

¾ cup sugar

½ cup water

Juice of 2 lemons (about ½ cup)

1 ½ cups strawberry-flavored, calorie-free carbonated water, chilled

1. Place watermelon cubes and raspberries in a blender; process until smooth. Pour through a sieve; discard pulp.

2. Combine the sugar and water in a small saucepan. Heat, stirring constantly, just until the sugar dissolves. Set aside allow to cool slightly.

3. Stir the sugar-water and lemon juice onto the watermelon raspberry juice mixture. Pour the juice mixture onto a covered freezer container. Freeze until firm.

4. Using an ice cream scoop, spoon the mixture into tall glasses. Pour 3 to 4 tablespoons of the strawberry flavored water over the frozen juice in each glass. Serve immediately. Makes 6 – 8 servings.

Nutrition Information (per servings)

Calories 99; Protein 0.5g; Carbohydrates 25g; Sugar 23g; Fat 0.3g; Cholesterol 0g; Sodium 2mg; Fiber 0.6g

Source:  National Watermelon Promotion Board and Westchester University, PA

Contributing author:  Alexis Navarro

Shop Wisely for Back-to-School Supplies

Have you budgeted for your children’s school supplies and uniforms? The average American family will spend approximately $65.00 more this year on the required school supplies than was spent last year.

Growing children mean substantial growth in spending. The average family of school-aged children is expected to spend 37% of their budget on clothing. Electronic or computer-related school needs will total 30% of a family’s back to school budget. Families will spend approximately $100.00 on shoes and $90.00 on school supplies.

Costs continue to rise as our personal family budgets shrink. This year more families will buy store brands or generic products rather than more expensive name brands. Some families will shop online looking for the best buys.

Begin planning your next year’s back-to-school budget. Although you may not know want supplies your child will need you probably do know if new uniforms are necessary. Check to see if neighbors or schools have hand-me-down uniforms. Check at local thrift stores for less expensive uniforms that are in good condition. A new pair of pants, skirt or jumper may cost $30.00 but you could purchase a gently worn one for $7 to $10. This would save you $20 to $23 dollars. Consider purchasing several necessary items each month during the summer.

Decide on a budget that is available for school supplies that includes: uniforms, shoes, hair cuts, paper, binders, pencils, etc. Attempt to obtain the school supply list early. Check at home for unused supplies that may have been purchased in previous years. Then make an updated list of what is needed and stick to the list.

Involve your children in the process of gearing up for a new school year. Inform them of the budget you have to spend. Encourage them to look for the best prices. Check newspaper ads to find the best prices and coupons. Help them realize the difference between “wants” and “needs”. If your budget allows for something special that the child’s friends may have, encourage the child to prioritize his list and identify the item he would most like to have. Suggest that the child use some of his own money to purchase the non- essential items.

Be creative as you plan your back-to-school shopping trips. Consider a meeting with the parents of your child’s friends. Compile a joint list and buy supplies in bulk packs at office or warehouse stores. Divide the items and share the cost.

Begin this year to make your back-to-school shopping less stressful. Keep an inventory of all of the supplies that have been purchased. As children request additional supplies throughout the year, check the list to see if you have the necessary items on hand. Keep track of your annual expenses which will help in budgeting for the up-coming years as you make your back-to-school shopping adventure a family experience.

Shopping for school uniforms and supplies can be an enjoyable experience if it is planned in advance. This is a perfect lesson for your children on how to budget, shop, save money and be prepared for the real world.

References:

LSU AgCenter (August 3, 2010) Back to school costs increase: Shop Wisely to Save Money. Downloaded August 4, 2010 from :

http://www.lsuagcenter.com/en/communications/news/news_you_can_use/Back-to-school-costs-increase-shop-wisely-to-save-money.htm

Beans, Beans, Beans

Beans are nutritious and delicious. You can eat them hot, you can eat them cold, and you can eat them mashed, or you can eat them whole. Beans are used as soup, in salads, in baking, chili and refried. They are economical and a good source of fiber and protein. They also supply other nutrients, such as iron and zinc, like seafood, meat, and poultry. Beans are a good source of potassium and folate. They come in all forms dried, canned, frozen, and fresh. There are many different varieties of beans including red kidney beans, black beans, great northern beans, navy beans, garbanzo beans (chickpeas) and pinto beans too.

Beans are a member of the legume family. However, because they are packed with nutrients, beans are often considered both a vegetable as well as a protein food. According to the USDA Food Patterns, beans are classified as a subgroup of the vegetable group. Beans are also counted as part of the protein foods group in the USDA Food Patterns (1/4 cup of cooked beans counts as 1 ounce equivalent of protein). It is recommended for a 2,000 calorie diet that individuals consume 1-1/2 cups of beans per week to promote good health and reduce the risk of chronic diseases.

Beans are a plant food that is cholesterol free, naturally low in fat, contains no saturated fat and trans fat. Individuals who substitute beans for high fat meats and poultry more often can lower their risk of heart disease. Beans are also loaded with antioxidants and phytonutrients which are linked to reducing the risk of cancer.

Beans are a nutrient-rich food that contains protein, complex carbohydrates, fiber, antioxidants, and important vitamins and minerals, such as folate, manganese, potassium, iron, phosphorous, copper, and magnesium. The lean protein in beans helps build muscle and the complex carbohydrates in beans provide a sustained energy source. The extra fiber in beans slows down the absorption of the carbohydrates so you feel full longer and be less likely to over-eat throughout the day.

The Folate found in beans is important for pregnant women and their unborn babies, as well as women of childbearing age. Folate deficiency is linked to neural tube defects. A diet including beans may help reduce the risk of birth defects.

Beans are a good choice for people with gluten allergies. Gluten is protein found primarily in wheat, barley, and rye. Beans are naturally free of gluten and other major allergens associated with grains. Therefore, incorporating beans in a restricted diet for individuals with gluten intolerances can help provide fiber and other important nutrients that may be missing.

Another characteristic of beans is they cause intestinal gas in many individuals. This nuisance can be eliminated by incorporating these tips:

• Gradually add beans to your diet over a 3- 8 week period. The more often you begin to eat beans the less problem you will have with gas.
•  When using dry beans try soaking and cooking them using the “hot soak” method. This method will eliminate many of gas producing substances in beans.
•  Try chewing the beans well and slow to help with the digestion process.
•  Drink lots of water and other fluids to help your digestive system handle the extra fiber from the beans.

Beans are a good food to add to your diet as a key to promote good health. Smart nutrition that is economical and tastes good should include beans. “Bean appetite!”

References:

www.northarvestbean.org

www.usdrybean.com

www.choosemyplate.gov

· Shop Around

· Raise Your Deductible

· Don’t confuse what you paid for your house with rebuilding costs

· Buy your home and auto policies from the same insurer

· Make your home more disaster resistant

· Improve your home security

· Seek out other discounts

· Maintain a good credit record

· Stay with the same insurer

· Review the limits in your policy and the value of your possessions at least once a year

· Look for private insurance if you are in a government plan

· When you’re buying a home, consider the cost of homeowners insurance

Remember that flood insurance and earthquake damage are not covered by a standard homeowners policy. If you buy a house in a flood-prone area, you'll have to pay for a flood insurance policy that costs an average of $400 a year. The Federal Emergency Management Agency provides useful information on flood insurance on its Web site at FloodSmart.gov. A separate earthquake policy is available from most insurance companies. The cost of the coverage will depend on the likelihood of earthquakes in your area. In California the California Earthquake Authority (www.earthquakeauthority.com) provides this coverage.

Moving On Up: From Elementary to Middle School

Transitioning from elementary school to middle school is a wonderfully important milestone for any child. This right of passage opens the doors to socialization, independence and responsibility.

However, the combination of changing schools, peer pressure and puberty can be very challenging for most pre-teens. Positive active parenting is still the most important thing you can do for your children. Get to know your child’s friends and their parents. This will give you peace of mind knowing with whom your child is associating.

Middle school is a time when more individualized home work is often assigned and teachers expect their students to be more responsible and resourceful. Work together to help your child organize his assignments and identify a certain time and place where assignments are to be completed each day. Offer to bring your child to the library or have your child’s friends come over to your home to complete group assignments and projects. This gives you just one more opportunity to get to know your child and his friends.

Encourage your children to request your help with home assignments and take time to review their work to be sure that the requirements are met. Discuss your child’s school day. Ask him to identify one thing that he learned. Consider asking what was the most enjoyable and the most agonizing part of the day. This may give you some insight into any challenges your child is having prior to parent/teacher conferences.

Use open-ended questions to encourage discussion. Such discussions will allow you to learn more about your child’s school experiences and will let your child know that you are there to listen and help with any issues.

Listen to and talk with your children about beginning a new school. Listen for questions, concerns, and anxieties relating to this transition. Ask if they are interested in sharing any of their concerns with you. Be understanding. What may seem trivial to you will be a major concern to the child. Encourage and help your child to find ways to participate in activities that are interesting and stimulating.

These soon-to-be adolescents should know that you are always available to discuss any concerns they may have. Reassure the child that you are there whenever he needs guidance.

This is not the time to share your personal anxieties or concerns about middle school transition with your child. By keeping in touch with your child’s teachers, coaches, and friends, your concerns may be minimized.

Strong parent/teacher communication will provide a win/win situation not only for you but for your child. Children must know that you support teachers. Then and only then will they learn to respect adults and respond to the challenges middle school students’ experience.

Understand that your child’s transition into middle school may be a slower one than you would like. It may take several weeks for your pre-teen to adjust to the new routine. Help your child prepare for this transition ahead of time by discussing such topics as appropriate bedtime, homework expectations, television and computer time and phone use. Work together to decide on house rules relating to these issues. Listen to the child’s suggestions, express your thoughts and together come to a compromise where both you and your child are satisfied with the decisions relating to school time house rules and expectations.

Reference: LSU Ag Center (July7, 2010). “Middle school marks transitions in body and mind” News You Can Use. Downloaded July 14, 2010 from http:://www.lsuagcenter.com/en/communications/news/news_you_can_use/

Many people celebrate summer with gatherings around a grill with all kinds of meat, fish and seafood. However, fruits and vegetables can be grilled too. Grilling vegetables and fruits can help to meet the USDA 2010 Dietary Guidelines recommendation to make half our plate fruits and vegetables. Adequate intakes of fruits and vegetables can reduce the risk of chronic diseases such as hypertension, heart disease and diabetes and cancer. Fruits and vegas provide essential vitamins and minerals, fiber and phytochemicals (cancer fighting chemicals) needed for our health and wellbeing. They are low in calories and naturally have no cholesterol. They make tasty sides too. Unlike meats, poultry and fish, grilling vegetables does not lead to the formation of cancer-causing compounds.

Corn on the cob, eggplant, carrots, sweet potatoes, zucchini, bell peppers, asparagus, tomatoes, onion, mushrooms, pineapples, and peaches are examples of fruit and vegetables you can easily grill. Generally, preparation involves just cleaning, cutting and brushing with oil before grilling. Marinating before grilling makes them more flavorful. Olive oil, onion, garlic, salt and herbs like thyme, oregano, sage or rosemary (or your favorite herb) does a good job. It is important to cut up the fruits and vegetables evenly with the same thickness (up to  3/4 -1 inch) to allow for quick and even cooking, especially larger ones like sweet potatoes and eggplant. Smaller ones like cherry tomatoes and button mushrooms can be threaded through kabobs or placed in a grilling basket to keep them out of the fire. Keep your eyes on the grill because fruit and vegetables are more delicate than meats and can easily be overcooked. Grilling over medium heat is good to avoid overcooking; over cooking destroys the essential vitamins they contain.

Keep it safe by separating fruits and vegetables from raw meat, poultry and seafood while shopping, preparing, or storing. Rub vegetables briskly with your hands to remove dirt and surface microorganisms while cleaning under clean running water. Dry with a clean cloth towel or paper towel after rinsing.

Now enjoy more grilled fruits and vegetables!

http://allrecipes.com/HowTo/grilling-101-grilled-vegetables/detail.aspx

http://www.choosemyplate.gov/foodgroups/vegetables.html

http://bbq.about.com/cs/vegetables/a/aa052497.htm

I am still growing by leaps and bounds and am learning new things every day.  Play is how I learn and toys are the tools I use to learn.  Your two year old loves to take a walk with you especially when you point out things of interest along the way like leaves, rocks, flowers, and even a bug or two.  Remember to stop to examine them.  He can walk backwards and is learning how to balance on one foot and hop.  He can now walk up stairs one foot at a time and can walk down steps with a little help.  By the time your child is 30 to 36 months old he is learning how to pedal a trike; is dressing himself with little assistance and is learning how to open a door by turning the door knob.  Your child now enjoys “writing.”  Provide him with a large sheet of paper, markers, or crayons and encourage your child to have fun!  This is the precursor to handwriting.  Refrain from giving your 2-3 year old coloring books or work sheets!  The small muscles are not fully developed and your child cannot stay within the lines.  Work sheets stifle your child’s imagination and creativity.

Begin to ask your two year old open-ended questions.  This encourages the child to use his memory skills and new ability to think abstractly.  Introduce new vocabulary words daily to your child.  This will help build his communication skills.  Your two year old now has two favorite words “no” and “mine”!  Two year olds have difficulty sharing and want their own of everything!  Because they are becoming more independent you will notice that your child will want to do things by himself.  Allow them this opportunity and be available to assist when they ask or show great exasperation.  

Although your two to three year old continues to develop right before your eyes, he has not yet mastered the ability to express his feelings verbally.  Help you child recognize that feelings have names and that feelings are OK.  You might consider saying “You must be very angry with Johnny because he won’t share the truck with you.  Let’s ask Johnny if he will give you a turn when he is finished playing with the truck.  Until then let’s find a different toy for you to enjoy.”

Your toddler now knows and can speak his first and last name.  He can act out stories, and remember what he had for lunch or what he did yesterday.  He is using logical thinking while playing.  He may cover the baby or burp the baby after feeding.  

Your toddler is beginning to ask “Why” questions.  Although answering all of the “Why” questions may get old just remember that this is the way your child learns new concepts and facts.  Take this opportunity to teach logic and build memory and language skills. Enter the world of pretend with your toddler.  This will provide you with a wonderful opportunity to play with your child.  Although he likes to pretend he won’t always know the difference between real and fantasy and may become frightened.  Always reassure your child that you will keep him safe.

Your three year old is getting into joke telling and finds many things silly and will enjoy laughing.  Encourage and enjoy this new found sense of humor! You will notice that your child selects whom he wants as a friend.  Social skills are beginning to be developed but don’t think that this is a sign that sharing will come naturally and there will be no more conflicts.  Your toddler is still interested in doing what he wants to do when he wants to do it.  Be patient this too shall pass.

Reference:
American Academy of Pediatrics
http://www.healthychildren.org/english/ages-stages/baby/Pages/default.aspx
National Center for Infants, Toddlers, and Families  www.zerotothree.org

Clean, Separate, Cook and Chill

The summertime is a great time to enjoy outdoor activities with family and friends. Cookouts allow everyone to gather, share laughs and enjoy great food. However, with warm temperatures, it is extra important to handle foods with care in order to protect loved ones from harmful bacteria that can turn a cookout into a not so pleasant event.

The following tips will help to keep your outdoor cookouts safe and enjoyable for all this summer:

Pack it safely. During the hot summer months it is important to make sure to pack foods in a cooler and keep the cold foods cold. Using ice and ice packs to keep cold foods below 40 F will help to insure the safety of your foods. Utilizing two ice chests can also keep foods at the proper temperature. One ice chest will be for drinks because it will be opened more frequently. The other will be for foods and should be opened less often.

Timing is everything. It is important to make sure that cold foods are properly stored within 2 hours back in coolers or a refrigerator. However, if temperatures are above 90 F, foods should be chilled within 1 hour.

Keep it clean. A key ingredient to keeping foods safe is by properly cleaning hands and foods. If accessible, hands should be washed for 20 seconds with soap and running water. If running water is not available bring a jug of water for handwashing and food preparation. Also, bring hand wipes, disposable cloths and paper towels for cleaning. Remember to wash fruits and vegetables before eating with fresh water and a vegetable brush. Melons should also be cleaned before cutting to prevent passing any bacteria from the rind into the center.

Let’s not get crossed. Cross-contamination is when bacteria are passed from foods, cutting boards, utensils, etc. if improper handling of ready-to-eat and raw foods occurs. It is important not only to remember to wash hands, but to properly clean containers and utensils. Additionally, do not use the same containers and utensils for raw and cooked meats and poultry. Keep extra containers and utensils to prevent cross-contamination. Also, remember to discard marinades after using, you want to avoid mixing the juices from the raw meats and poultry with the cooked food.

Hot in the heat is a good thing. Hot foods should be served hot. Foods should be at or above 140 F when cooked and served. Following the USDA recommended cooking temperatures is a great way to make sure foods are cooked properly.  The USDA cooking chart can be found at http://www.foodsafety.gov/keep/charts/mintemp.html.

The summertime is a great time to enjoy family, friends and the outdoors. Remember to keep this a pleasant time for all by handling foods safely. Follow these tips and “laissez les bons temps rouler (let the good times roll)!”

References:

1.http://www.fsis.usda.gov/Fact_Sheets/Be_Smart_K eep_Foods_Apart/index.asp

2. http://www.fsis.usda.gov/factsheets/foodborne_illne ss_peaks_in_summer/index.asp

The lives of families today are fast paced and on the move! The choices that people on the go make are often quick, easy, and centered on fast food. Planning ahead can make snacking while traveling a healthier experience for your family. These are a few helpful healthy snacks when you and your family are on the go:

GRAINS:
3 cups Low sodium, low fat popcorn
Individual size boxes of whole grain cereals
1 Small Muffin
1oz. Low sodium pretzels
 3-4 Plain cracker squares 

VEGETABLES:
1/2 cup Fresh carrot sticks
1 Medium fresh celery stick
1/2 cup Cucumber slices
1 Medium raw tomato

FRUITS:
1/2 cup of Grapes
1 Medium Banana
1 Medium Apple
1 Medium Orange
1/2 cup Strawberries 

PROTEIN:
2/3 cup of Almonds 
1 oz. Low Sodium Mixed nuts
2 TBSP Low fat peanut butter on crackers 
1 cup of Homemade trail mix of your favorite low sodium nuts and dried fruits 

DAIRY:
1 cup Yogurt in individual container
1 1/2 oz. Of Cheese
1 cup of  Milk

1. Choose fresh. Much of the sodium consumed comes from processed foods. Highly processed foods such as cheesy foods like pizza; cured meats, such as bacon, sausage, hot dogs, and deli/luncheon meats; and ready-to-eat foods, like chili, ravioli, and soups should be consumed less often. Fresh foods most often are lower in sodium. 
2.  Enjoy home cooked foods. Prepare meals at home more often. This way you are in control of what goes into your food. Be sure to limit the amount of salt used in preparation.
3. Consume more fruits and vegetables which are naturally low in sodium. Eat the recommended portions of fruits and vegetables daily. Choose a variety to add color and texture to meals. Choose fresh or frozen.
4. Choose dairy and protein foods that are lower in sodium. Cheese generally is high in sodium; therefore choose fat-free and low-fat milk and yogurt more often instead of cheese. Select beef, pork, poultry, and seafood instead of those with added salt. Processed deli and luncheon meats, sausages, and canned products such as corned beef are higher in sodium. Choose no salt added nuts and seeds.
5. Adjust your taste buds. Reduce salt consumption and learn to adapt to the natural taste of foods. Over time your taste for salt will diminish.
6. Avoid adding salt during cooking. Remove salt from the kitchen counter and the dinner table. Try spices such as herbs, garlic, vinegar, or lemon juice to season foods or use seasoning mixes that have no salt. Use black or red pepper, basil, curry, ginger, or rosemary.
7. Read the Nutrition Facts label and the ingredients list to find packaged and canned foods lower in sodium. Look for foods labeled “low sodium,” “reduced sodium,” or “no salt added.”
8. When eating out, request low-sodium foods. If you request it, restaurants may prepare lower sodium foods and serve your sauces and salad dressings on the side. By making these small changes you may use less.
9. Condiments need special attention. Condiments such as soy sauce, ketchup, pickles, olives, salad dressings, and seasoning packets are high in sodium. Select the low-sodium choices for soy sauce and ketchup. Try carrot or celery sticks instead of olives or pickles. Use only a sprinkling of flavoring packets instead of the entire packet or simply omit it.
10. Increase your potassium intake. Boost your potassium intake by choosing foods high in potassium. Potassium may help to lower your blood pressure. Foods high in potassium include vegetables and fruits such as potatoes, beet greens, tomato juice and sauce, sweet potatoes, beans (white, lima, kidney), and bananas. Other sources of potassium include yogurt, clams, halibut, orange juice, and milk.
    
    Try these tips to help you “shake the taste for salt.”

References: www.choosemyplate.gov
                       www.americanheart.org  

Why is literacy important? Language and literacy skills are one of the strongest predictors of school performance. Teachers estimate that over one-third of children entering kindergarten have poor language skills and are not ready for school. Children with strong language and literacy skills tend to have greater school achievement, performance and confidence. Youngsters lacking these skills have difficulty reading newspapers, understanding their textbooks and keeping up in school. Such children are also more likely to drop out of school. Just as serious are the challenges they will face later when confronted by the workplace of tomorrow. Children who cannot read fluently today will simply not have access to the responsible jobs of the future.

Literacy is not just a children’s issue. Some estimates are that as many as 50% of low-income adults can’t read well enough to function in the everyday world. For these parents, filling out a job application, reading their children a story, or reading the label on a can of soup is difficult. Also, many adults may be literate in their native languages, but unable to read English.

What role do families play? The home environment has a strong effect on language and literacy development. Children start building their knowledge about language and literacy long before they begin school. Children whose parents read to them regularly (at least four times a week) have more positive attitudes and higher achievement levels in reading than children whose parents do not read to them.

Reading to children significantly increases:

•  Listening and speaking vocabularies
•  Interest in books and reading
•  Letter and symbol recognition skills
•  Length of spoken sentences
•  Language comprehension skills
•  Number and nature of concepts developed
•  Views of reading as a valued activity

What can parents do? Research has pointed to a number of parent beliefs and practices that relate to the development of language and literacy knowledge and skills, and to later successful literacy and school achievement.

Parents can:

•  Read to the children.
•  Show interest, valuing, and encouragement of reading and language.
•  Provide access to a wide range of reading, writing, and drawing materials.
•  Show their own interest in literature and modeling of reading and writing in the home.
•  Provide opportunities for literacy experiences within routine family interactions.

Family literacy can empower parents to enhance their children’s and their own literacy and create a sense that parents can influence children’s ability and future.

References

Boyer, E. L. (1991). Ready to learn: A mandate from the nation. Princeton, NJ: The Carnegie Foundation for the Advancement of Teaching.

Burns, M. S., Griffin, P., & Snow, C. E. (1999). Starting Out Right: A Guide to Promoting Children's Reading Success. Washington, DC: National Academy Press.

Dickinson, D. K. (1994). Bridges to Literacy: Children, Families, and Schools. Cambridge, MA: Blackwell.

McGee, L. M., & Richgels, D. J. (2000). Literacy's Beginnings: Supporting Young Readers and Writers (3rd ed.). Boston, MA: Allyn and Bacon.

Morrow, L. (1995). Family Literacy: Connections in Schools and Communities. International Reading Association.

Contributing author: Alexis Navarro

Have you ever heard of the saying ‘you are what you eat?’ Well, the same can be said for what you drink. After all, water contributes 55-70% of our body weight. Drinks high in added sugars contribute mainly calories with little nutrients to the diet. They replace nutrient-rich foods and make it difficult to achieve recommended nutrient levels. Sugary drinks also increase the risk of dental caries. Unfortunately, sodas and similar calorically-sweetened beverages such as sports drinks and energy drinks are the major source of added sugars in the American diet. The 2010 Dietary Guidelines for Americans recommends that we reduce intake of calories from added sugars to allow for increased intake of nutrient-rich foods without exceeding the overall calorie needs. This helps to achieve and sustain a healthy weight. Water, diet beverages, low fat or fat free milk and 100% fruit juice are good beverage choices; however water is the best choice to quench thirst. Low fat and fat free milk and 100% juice provide essential nutrients in addition to hydration.

Here are some tips to drink more water and low calorie-beverages:

• Choose water, diet, or low-calorie beverages instead of sugar-sweetened beverages.
• Serve water with meals.
• For a quick, easy, and inexpensive thirst-quencher, carry a water bottle and refill it throughout the day.
• “Stock the fridge” with a jug or bottles of cold water instead of sugary drinks.
• Add slices of lemon, lime or watermelon, or drink sparkling water.
• Add a splash of 100% juice to plain sparkling water for a refreshing, low-calorie drink.
• When you do opt for a sugar-sweetened beverage, go for the small size to reduce calories.
• Keep a water bottle handy in the car, at home, work or school.
• At the coffee shop request that your drink be made with fat-free or low-fat milk instead of whole milk, and order the smallest size available. Skip the whipped cream and extra flavoring, they add calories.
• Be a role model for your friends and family by choosing healthy, low-calorie beverages.

References

http://www.colormehealthy.com/0_docs/HO-SmartDrinkChoices.pdf

http://www.cdc.gov/healthyweight/healthy_eating/drinks.html

http://www.choosemyplate.gov/guidelines/index.html

1. What does your inspection cover?

2. How long have you been practicing in the home inspection profession and how many inspections have you completed?

3. Are you specifically experienced in residential inspection?

4. Do you offer to do repairs or improvements based on the inspection?

5. How long will the inspection take?

6. How much will it cost?

7. What type of inspection report do you provide and how long will it take to receive the report?

8. Will I be able to attend the inspection?

9. Do you maintain membership in a professional home inspector association

10. Do you participate in continuing education programs to keep your expertise up to date?

What is Louisiana doing to grow BROADBAND access?

Attend a free half day Broadband Symposium, "Addressing Louisiana's Broadband Needs!" at LSU AgCenter's Hammond Research Station.

Wednesday, June 15th, 8:30 a.m. - 12:15 p.m.
21549 Old Covington Highway, Hammond, LA 70403
Email vvincent@agcenter.lsu.edu to register.

Topics

Making a Case for Broadband

Pride Network BIP Project

State Library BTOP Project

Mapping Project

Statewide Address File Development Project

Connect My Louisiana

Louisiana Broadband Grant Program

Ages and Stages: 13 to 24 months

Where has the time gone? Your baby has now celebrated her first birthday and it is unbelievable for someone so helpless 12 months ago could have developed in so many wonderful ways. Between now and 18 months of age she will want to do many things all by herself. They don’t miss a trick and will be imitating you very soon! This is how your toddler is learning. Twelve to fifteen month olds will pretend to do what they see you do – talk on the phone and cook or sweep.

Physically your child can now turn pages in a book. Be sure to read to your baby every day and let her point to pictures and hold the books while you read. Within a month or two your baby will be walking alone and will crawl up stairs. Remember the safety of your child is most important. Support your child as she practices these new skills. Coming down stairs is not as easy and will take several more months to accomplish. Meal time is still a bit messy but self feeding is highly encouraged.

Your child’s vocabulary is growing by leaps and bounds. She can point to his/her body parts when you name them. She is attempting to pronounce words that she hears and can often be clear enough for you to understand. When the words don’t get your immediate attention, your child will let you know what she wants through her actions. Your child still understands more words that she can speak. Continue to talk with your child and point out people, places and things. Give simple commands and help your child follow simple directions.

It is now time to involve your child in self help tasks such as combing hair, washing hands, and dressing. Allow her to select a toy or game she wants to play and you follow his/her lead.

By the time your child is 18 months of age she is walking and climbing very well and learning to run. She is holding a large crayon or marker and can make marks on paper. She is beginning to stack several blocks on top of each other and gets a thrill when they topple over. Your child is now using a spoon to feed herself but still prefers using her hands. By encouraging your child to climb, run, scribble and build with blocks you are helping her to develop their small muscles and become more coordinated in her movements.

Your toddler should have 18 words in her vocabulary with “no” being a favorite. She is following simple directions and is ready to be able to make simple choices. “Do you want to play ball or do you want to swing?” When you child points to an object respond using the correct word. “Yes, that is a big red truck.” Continue to read stories, recite nursery rhymes and sing with your baby. This helps your child to expand her vocabulary in an enjoyable way.

The eighteen month old is beginning to understand feelings but often has difficulty in expressing them appropriately. If your child has temper tantrum stay calm, refrain from trying to stop the behavior. Allow your child to express herself in a safe environment and once the child has calmed down then you may discuss the situation. On a trip to the library help your child select a book about feelings, read and discuss it with your child so she can learn that feelings are normal and that there are ways to express feelings appropriately.

You will notice that your toddler enjoys doing the same thing over and over. Remember that this is the way she learns. Once your toddler masters a skill introduce a new one.

It is very important that adults understand that children learn through play. She loves repetition and is beginning to use her imagination. Your son may pretend to drive a car or your daughter may pretend to give her baby doll a bottle of milk. They may pretend to be a puppy or a kitten. Join in their imaginary play! They are interested in cause and effect and are exploring how things work. Your child is getting better and better at solving problems. Opening and closing doors may be a favorite pastime. Some two year olds enjoy sorting socks by color; putting a 2-4 piece puzzle together; and/or filling and emptying containers while playing in the bathtub.

As your toddler reaches her second birthday she may have 50 to 100 words in her vocabulary. She is beginning to put two words together in a sentence. As you read stories to your child, ask her questions. Use sentences when responding to your toddler’s words or phrases. Controlling her feelings is still very difficult. She wants to do things by herself but often needs help and becomes very frustrated. Be patient and encourage your toddler to do things she can accomplish and always be available to help.

Every stage of growth is a wonderful experience for parents! This early toddler stage is filled with language development and imagination. You are seeing your child’s physical and cognitive abilities develop right before your eyes. Enjoy!

Reference:

American Academy of Pediatrics

http://www.healthychildren.org/english/ages-stages/baby/Pages/default.aspx

National Center for Infants, Toddlers, and Families www.zerotothree.org

Grace King High School students in Jefferson Parish, LA stir the pot, preparing a recipe for a healthy Broccoli Slaw. These salubrious teens are participating in an LSU AgCenter sponsored nutrition lessons titled:Smart Choices -Life is A Gumbo

Using the concept of “Life is A Gumbo,” describes the variety and abundance of foods and recipes that are available to individuals. Culture and family influence a person’s eating patterns throughout life. An array of vegetables and spices are blended together to make a gumbo. There are a fascinating and vast number of recipes for gumbo, with no two alike and each having a personal connection to family and lifestyle.

A group of 45 Grace King High School students in Jefferson Parish had an opportunity to experience another side of health in their ROTC/Health class this past semester as they participated in the Smart Choices Program-Life is A Gumbo, offered by the LSU AgCenter. The teens had the chance to prepare several recipes themselves, which resulted in fine tuning their math, science and social study skills. Measuring ingredients, the students learned to read and understand the method of a recipe. With the use of fractions, the class determined the accurate measurement of foods in cups, teaspoons and tablespoons.

The science of nutrition was covered, including human body processes like digestion and the discussion of the circulatory systems. Topics such as “Healthy Heart,” outlined why saturated and trans fats build plaque on artery walls and why a healthy lifestyle is important to combat chronic heart disease, which is the number one killer.

Karen Walker, an Extension Educator and Registered Dietitian with the LSU AgCenter in Jefferson Parish conducted the series of ten (10) Smart Choices lessons as part of a federal grant. The Expanded Food and Nutrition Program (EFNEP) has been in existence since 1969. “This grant allows us to expand what Michelle Obama is doing to reduce childhood obesity in our nation and in the state of Louisiana,” reports Ms. Walker.

The LSU AgCenter is committed to disseminate the knowledge of nutrition and the importance of making smart choices for healthy eating and physical activity. The series of classes included a pre and post knowledge assessment using an electronic clicker evaluation system transmitted to a laptop computer. The laptop and projector were utilized to present power point slides to accompany each lesson topic. Technology and hands on learning techniques were incorporated into each lesson.

Students were able to hold a 5 pound fat model and other assorted food models that demonstrated recommended portion sizes. A vegetable from Mexico, jicama, was introduced, chopped and added to canned black beans and corn, fresh roma tomatoes, and the herb cilantro to make a healthy salsa served inside a whole grain scoop tortilla chip.

An emphasis on eating half of your servings of grain to be whole grains mirrors the 2010 Dietary Guidelines for Americans. A whole grain wrap with hummus, lean turkey, part skim mozzarella cheese and chopped green leaf lettuce, encouraged the students to consume more whole grains and lean sources of protein.

Physical activity was incorporated into the lessons and emphasized as the other key component to a healthy lifestyle, along with the important choice of including nutrient rich foods in the diet. Sixty minutes of exercise is recommended for children and teens, every day.

“Changing behaviors is the main goal of the series of lessons” says Ms. Walker. She adds “by providing the knowledge of nutrition and empowering the students to make smart choices now, while they are young, healthy habits can be established.” The increased incidence of obesity can be affected in a positive way. Teenagers represent the future of our country and studies show that children today are the first generation predicted to not outlive their parents because of chronic diseases like diabetes, obesity, hypertension, heart attacks and strokes.

This is why the theme “Life is A Gumbo” is so appropriate for teens, explaining and studying the complexity and variety of elements or subjects that encompass the science of nutrition. Food choices are personal and are influenced by the family at home and the peers plus advertising outside the home, which made teaching the Smart Choices lessons challenging and fun.

Ag stands for Agriculture, which is farming or the cultivation of plants and animals for food to sustain life. “Nutrition is the science and the study of food; therefore, the work we do teaching nutrition to the youth in a suburban area is so important” adds Walker. Some of the schools have incorporated Smart gardens, with the help of the LSU AgCenter horticulturist, J.B. Anders, so students can experience the growing of vegetables, also.

In Louisiana it is a long standing tradition to have family gatherings that are centered on the foods that we eat. One of the most popular traditions is to have seafood boils and one of the most popular seafood’s that we boil, are crawfish. According to the Dietary Guidelines, we should be increasing the amount of seafood that we consume in our diets. There are several great benefits to eating seafood, especially crawfish. Crawfish have shorter muscle fibers and this makes them easier to digest than red meats. Mudbugs are also a great source of protein and are low in fat. One of the other wonderful benefits’ that comes from eating crawfish is that they are rich in nutrients, such as, Vitamin B-12, Vitamin A, Calcium, and Iron.

However, there is a precaution, your sodium intake, which goes along with consuming boiled crawfish. Most Americans should reduce the amount of sodium intake in their daily diets to less than 2,300mg, according to the 2010 Dietary Guidelines. However, if you are over 50, have been diagnosed with diabetes, hypertension, or chronic kidney disease it is further recommended to reduce sodium intake to 1,500mg daily. Make sure to read the labels of all ingredients that are used for your boil and add up the amount of sodium from all products in your cooking process. Once you have the total milligrams from the ingredients, each individual should apply the amount of sodium they will consume at this event toward their daily intake. Then add the total amount of sodium that will be consumed for the day and try your best to avoid over indulging in sodium.

Now that you have been given a few of the healthy facts about eating crawfish, spend time with your family by lighting up those burners and enjoy our Louisiana crawfish!

Resources:

Dietary Guidelines for Americans, 2010. 7th Edition, Washington, D.C.; U.S. Government Printing Office,

December 2010.

Nutritional Benefits of Crawfish, Roy, H.J. Ph.D., R.D. and Williams, B.M., B.S.; Pub. 3100 Rep. 7/10

Managing Stress in Difficult Times

If you’re suffering from tension and anxiety, you could be experiencing harmful stress. What is stress? Stress is disturbing the steady state of the family and it can be considered both good and bad. Stress is normal, sometimes desired and inevitable. Even strong families can be stressed to the point of crisis and thus be immobilized. Contexts surrounding families will influence their ability to manage stress or recover from crisis.

There is no “normal” American Family. The isolated nuclear family is outnumbered by other kinds of family structures – single-parent family, step-families, divorced families, families in which grandparents parent grandchildren, adoptive families, foster families, families of choice, and fiction kin networks.

Personalities must have a history and future together of some shared rituals and rules. As much emphasis is placed on the sharing of rituals as on the sharing of genetics because society recognizes that biology is no longer considered the single determinant of “family”.

Ruben Hill developed the first family stress theory which states “perceptions determine how an event is viewed by a family and by individual members of that family. Your perception of an event is what actually makes it stressful rather than the event itself.”

Ruben Hill’s theory is known as The ABC-X Model of Family Stress.

· A-the provoking event or stressor.

· B-the family’s resources or strengths at the time of the event.

· C-the meaning attached to the event by the family (individually and collectively).

· X-stress or crisis.

A stress event is any occurrence that is of significant magnitude to provoke change in the family system. Major life events include: death, divorce, and relocation. Minor life events include: daily hassles. Chronic stressors include: illness, disability, poverty, and discrimination. A stressor is a neutral thing – it is not death or illness that causes stress – it is the reaction of the person to the event that causes the stress. A crisis is: a disturbance in the equilibrium that is so overwhelming; a pressure that is severe; a change that is acute that the family system is blocked, immobilized or incapacitated.

Indicators of how stress affects our physical health includes: heart problems, increased blood pressure, allergies, headaches, insomnia, stomach problems and weight change.

Indicators of how stress affects our mental health includes: forgetfulness, poor concentration, low productivity, negative attitude, and confusion.

Indicators of how stress affects our emotional health includes: anxiety, mood swings, bad temper, crying spells, irritability, depression and easily discouraged.

It may not always be good to cope or remain resilient. It may be better for a family to give up, let go, and to fail to cope. It is not best to maintain the status quo at all costs. The status quo may be unhealthy (if you have a family that is enabling a drug addict it may be more beneficial to give up the method of coping (enabling) and get them treatment and change the previous status quo). Ways to recover from stress are exercising, taking a break, and getting help from family members, friends, neighbors and clergy.

Based on research, exercise can benefit our emotions. Physically active people have lower rates of anxiety and depression than sedentary people. Exercise increases brain concentration of norepinephrine which is a brain chemical that helps the body deal with stress.

Managing stress includes taking time for self and simplifying your life, developing relationships with others and having healthy outside interests. Avoid procrastination, reduce clutter in your life and know when to say “yes” and “no”. And always ask for help and help others.

The best cure for stress is LAUGHTER with self or with somebody.

References: Boss, P. (2002) Family Stress Management (2^nd ed.). Sage; Thousand Oaks, CA.

                      Boggs, M. (2001) Family Tapestries: Strengthening Family Bonds, Ohio State University
                           Extension Service.

Contributing author: Cynthia Clifton

Ages and Stages: 7 to 12 Months

Your seven month old is doing things that you can’t imagine! He is probably sitting up with very little help and may even be attempting to crawl. It is very common for parents to want their child to be the first to do things at the earliest possible time. However, it is best that we encourage our children to reach appropriate milestones. Children between 7 and 12 months of age are known as the mobile infants. They are now able to have more control of their bodies. They are sitting alone and can move from the sitting to the crawling position. Because your baby can sit on his own he can now explore different ways. He is beginning to crawl and scoot around and may even be pulling up on furniture and taking a few steps. He can crawl backwards and sideways and even scoots on his bottom. Soon he will be standing alone and taking one or two steps without support. By providing opportunities for your baby to move freely he is developing stronger muscles and improving his coordination.

Your baby is picking up small objects using his/her thumb and other fingers. Now is the time to begin offering some finger food such as whole wheat cereal rings and sliced bananas. Follow your pediatrician’s lead as to what is appropriate to feed your baby. Be sure that food is cut is small pieces to prevent choking. This will introduce self-feeding to your baby. This is also the time when children begin to learn how to solve problems. When a child drops a toy from the highchair tray and you pick it up he now realizes that he has the power to drop things and that by dropped items fall on the floor. He is learning how things work by copying you when you roll a ball toward him/her and he pushes it back to you. Provide you child with toys that have buttons to push, play peek-a-boo and continue to talk to him/her throughout the day.

Your baby responds to his/her name and is babbling quite a lot and understands more words than he can vocalize. He responds to simple verbal requests and responds to “no”. Unless your child is in danger refrain from using “no” and recognize the positive behavior with praise. Your baby is now using simple gestures such as waving “bye- bye”. This is his way of communicating and soon you will be able to recognize words your child is using. As your child reaches the one year birthday he is able to follow simple directions and has a vocabulary of several words such as “mama” and “dada”. Use words to describe your baby’s feelings, identify what (s)he sees and is doing. Copy your baby’s sounds and actions. This will give him/her the opportunity to use his/her voice to express feelings. He is becoming a good communicator, what a delightful time for parents!

Your baby has favorite toys now. He knows that things still exist even if he can’t see them and enjoys looking for partially hidden objects. Your baby may be shy around strangers and may have difficulty separating from you. He knows you are still “out there” somewhere and wants you to come back. Never sneak out, always tell him “good-bye” and reassure him that you will return. This helps builds his trust in you and he is learning how to deal with difficult feelings.

Your baby is very content doing things over and over again. This is how he practices and learns new skills. Repetition also builds his memory. Encourage your child to take the next step in play. If he is holding blocks you might want to stack several on top of each other. Give children rattles, balls, and rolling trucks. By shaking and rolling he is learning how things work. These movements are also a precursor to writing!

You can now recognize your baby’s personality. He may be a very social individual, enjoying meeting people, or may need time to get to know a stranger. Notice what your baby’s likes and dislikes are and abide by his preferences. Some babies enjoy a noisy active environment while others prefer being quiet and calm. By meeting you child’s needs he will continue to develop appropriately.

References:

American Academy of Pediatrics

http://www.healthychildren.org/english/ages-stages/baby/Pages/default.aspx

National Center for Infants, Toddlers, and Families www.zerotothree.org

• Cut back on solid fats by eating fewer foods that contain solid fats. The main sources of solid fats in the American diet are cakes, cookies, and other desserts (often made with butter, margarine, and shortening); pizza; cheese; processed and fatty meats (e.g., sausages, hot dogs, bacon, and ribs); and ice cream.
• Choose foods with very little solid fats and prepare food to decrease the amount of solid fats.
• Select lean meats and poultry, and fat-free or low-fat milk and milk products.
• When cooking, substitute solid fats such as butter, beef fat, chicken fat, lard, stick margarine, and shortening with oils; or choose methods of cooking that do not add fat. Choose more baked, steamed, or broiled foods rather than fried most often.
• Limit the intake of saturated fats and avoid trans fats intake as much as possible.
• Use the Nutrition Facts label to choose foods with very little or no saturated fat and trans fats.
• Avoid foods that contain partially hydrogenated oils, a major source of trans fat.

Examples of solid fats that can be listed as an ingredient:
Beef fat (tallow, suet)
Butter
Chicken fat
Coconut oil*
Cream Hydrogenated oils*
Palm kernel oil*
Palm oil*
Partially hydrogenated oil*
Pork fat (lard)
Shortening
Stick margarine
 
*The oils listed here are high in saturated fat, and partially hydrogenated oils contain trans fat; therefore, for nutritional purposes, these oils are considered solid fats.

ADDED SUGARS

Fructose is the natural form of sugar found in fruit and lactose is found in milk and milk products. Most of the sugars found in the typical American diet come from sugar added in processing, preparation or added at the table. These “added sugars” gives food and beverages a sweeten flavor that improve the taste. Sugar is also added to food for the purpose of preservation and to provide functional attributes, such as viscosity, texture, body, and browning capacity.
 
The difference between natural forms of sugar such as sugars found in 100% fruit juice, and added sugars, such as sugar found in sodas, is that naturally occurring sugar are part of the food package of nutrients and other healthful components. On the other hand, many foods containing added sugars often supply calories and few to no essential nutrients and no dietary fiber. Both naturally occurring sugars and added sugars contribute to the increase risk of dental caries.

Added sugars contribute an average of 16% of the total calories in the American diet.

Strategies to Reduce Added Sugars

• Cut down on foods and drinks with added sugars and caloric sweeteners (sugar sweetened beverages). 
• Drink fewer or no regular sodas, sports drinks, energy drinks, and fruit drinks. Eat less cakes, cookies, ice cream, other desserts, and candy. If you do have these foods and drinks, have a small portion. These drinks and foods are the main sources of added sugars in the American diet.
• Choose water, fat-free milk, 100% fruit juice, or unsweetened tea or coffee as drinks rather than sugar-sweetened drinks.
• Select fruit for dessert. Eat less high calorie desserts.
• Check the Nutrition Facts label to choose breakfast cereals and other packaged foods with less total sugars, and use the ingredients list to choose foods with little or no added sugars.

Examples of added sugars that can be listed as an ingredient:
Anhydrous dextrose
Brown sugar
Confectioner’s powdered sugar
Corn syrup
Corn syrup solids
Dextrin
Fructose
High-fructose corn syrup
Honey
Inverted sugar
Lactose
Malt syrup
Maltose
Maple syrup
Molasses
Nectars (e.g. , peach nectar, pear nectar)
Pancake syrup
Raw sugar
Sucrose
Sugar
White granulated sugar

Other added sugars may be found as an ingredient but are not recognized by Food and Drug Administration (FDA) as an ingredient name. These include cane juice, evaporated corn sweetener, fruit juice concentrate, crystal dextrose, glucose, liquid fructose, sugar cane juice, and fruit nectar.

It is important to become familiar with the term “SoFAS” solid fats and added sugars in order to begin limiting these food items from the diet. Solid fats and added sugars are consumed in excessive amounts, and their intake should be reduced. Collectively, they contribute a significant amount of calories consumed by Americans – 35% on average, or nearly 800 calories per day without contributing to the overall nutrient richness of the diet.

Reference: www.cnpp.usda.gov/Publications/Dietary Guidelines/2010 /PolicyDoc/Chapter 3.pd

Sharman Charles, of East Baton Rouge Parish won the Extension Nutrition Educator of the year award. Ms. Charles is dedicated to increasing awareness, promoting best practices and building community partnerships on behalf of the LSU AgCenter’s Nutrition program. Sharman adds a creative approach to nutrition and wellness and works tirelessly to provide nutrition outreach.

Deniese Zeringue, of St Charles Parish took home numerous awards for her outstanding efforts in promoting and packaging her programs. Ms. Zeringue has worked in Extension for over 23 years. Ms. Zeringue was presented with the following awards:

NEAFCS Extension Educator of the year 2011 Professional Development Award Florence Hall Award Second Place

Newsletter Award “Do$$ars and Sense” First Place

Written Press Release “Enjoying Fresh Blueberry’s” Third Place

Television “Benefits of Healthy Afterschool Snacking” First Place

Educational Publication “Taste of the Season” Fact Sheet on Food Safety First Place

Educational Technology “Spring Cleaning How to go Green: eight green cleaning tips to save money and the planet” First Place

Team Award Deniese Zeringue and Valerie Vincent Marketing Package Award Financial Management Classes being offered this fall Second Place

ACI Clean Homes and Healthy Family Award “Ten Green Cleaning Tops and Green Cleaning Recipes with Natural Ingredients” First Place

1. Figure out how much you can afford; What you can afford depends on your income, credit rating, current monthly expenses, down payment and the interest rate.

2. Know your rights

3. Shop for a loan

4. Learn about home buying programs

5. Shop for a home

6. Make an offer

7. Get a home inspection

8. Shop for homeowners insurance

9. Sign papers

You're finally ready to go to "settlement" or "closing." Be sure to read everything before you sign

Did you know that the human skeleton is made up of 206 bones? Our bones are living tissue that give us structure, support allow movement, and protects our vital organs from injury. For example, the rib cage protects the heart and lungs while the skull protects the brain. Calcium is the mineral needed to build strong bones and teeth. If dietary calcium is inadequate, the body takes calcium from the bones to meet the calcium needs for muscle contraction (especially to keep the heart muscle pumping), nerve function, blood clotting and other body needs. It is therefore deposited and withdrawn from bones every day. If poor dietary intake of calcium continues over a long period it may lead to osteoporosis, a disease in which bones become brittle and weak and break easily.

Milk and milk products like cheese and yogurt are the main sources of calcium in the diet; low-fat and fat-free options are best because they supply calcium without adding extra fat and calories. They also have added vitamin D which is essential to help the body better absorb calcium; the skin makes vitamin D when exposed to the sun. Children between the ages of 9 – 15 years need more calcium than younger children because bones grow fastest during this period. Children 4-8 years need 800mg calcium a day; 9-18 years and adults need 1300mg a day.

Youth 9-18 years can get most of their daily calcium from 3 cups of low-fat or fat-free milk, but they also need additional servings of calcium to get the 1,300 mg necessary for strong bones; children 4 - 8 years need 2 1/2 cups per day, and 2 cups for children 2 - 3 years. For those who get an upset stomach when they drink milk, calcium-fortified orange juice, soy beverages, breakfast cereals, and tofu; dark green vegetables like broccoli and spinach, and almonds are alternative sources of dietary calcium.

Weight-bearing exercise, at least 60 minutes a day for children and teenagers, also helps to build and strengthen your bones. These are activities that keep you active and on your feet so that your legs carry your body weight, for example, walking, running, dancing, basketball, soccer and volleyball. Check with your health care provider before starting any weight training.

So get your calcium, vitamin D and exercise every day; the benefits last a lifetime!

Resources

1. US Department of Health and Human Services, 2005. Milk Matters. NICHD

2. US Department of Health and Human Services. The 2004 Surgeons General’s Report on Bone Health and Osteoporosis: what it means to you.

3. http://www.cdc.gov/nutrition/everyone/basics/vitamins/calcium.html

4. http://www.nichd.nih.gov/health/topics/bone_health.cfm

Staff members from the Southeast Region attended the Louisiana Extension Association of Family and Consumer Sciences (LEAFCS) conference held on May 3-5, 2011 in Ruston, Louisiana.The Louisiana Extension Association of Family and Consumer Sciences (LEAFCS) empowers its Extension educators to enhance leadership skills, affect change, and focus upon the development of the profession. Sharman Charles, Karen Walker, Shannon Petz-Bonaccorso, Deniese Zeringue, and Valerie Vincent attended the professional development conference.

This year’s theme, ‘Louisiana Families-Surviving, Thriving and Living Well with Food, Family, and Finance’ offered an array of speakers and tours.The group heard presentations on Humor in Stressful Times, Girls Just Want to Have Funds, Issues of Dealing with the Aging Population, and other sessions dealing with food, family, and finance.Members visited Mitcham Peach Orchard, the Louisiana Tech Early Childhood Center, Louisiana Tech Dietetics Department, and the Center for the Blind.

During the first three years of life infants are growing rapidly. The young infant, 0-6 months of age, seeks security, explores his/her own body parts, and begins to develop a sense of self.

The first three months of your child’s life is a time that your baby is learning to feel comfortable, safe and secure in a brand new world. It is a time also when parents are learning more about this new addition to the family and are beginning to identify the messages the new little one is sending. This is the opportune time for mother and baby to begin forming the bond of trust. Through a baby’s cries parents can usually tell what the child needs – feeding, changing, holding, or sleeping. Parents should promptly respond to their child’s sounds and cries.

During the first three months of life, your baby is getting to know the people who are caring for and loving him/her. Your baby can recognize voices, smells, and faces and will respond positively to your voice, smile and gentle touch. First-time parents may feel a bit insecure as to how to respond to a new baby. Begin by holding, talking and singing to your baby. This encourages bonding. Learn your baby’s cries. (S)he will have a special “I’m hungry” cry; “I’m sleepy” cry; “I’m tired” cry and a “I’m not feeling too well” cry. If your baby is awake and alert (s)he may be ready to play. Babies do not respond well to over stimulation so if (s)he arches his/her back, turns away or cries (s)he may be telling you (s)he has played enough and is ready to rest. Your baby is using sounds, facial expressions and body movements to “tell” you what (s)he needs. (S)he can also let you know when (s)he is ready to play or ready to take a break.

Your baby can grip a toy or your finger and will move his/her head toward the bottle or breast when hungry. Encourage your baby to reach and grab your finger or soft toy, this will help him/her find his/her hands. Soon (s)he will be able to swat things with his/her hands and feet. Babies love to touch items of different textures. You will also notice that the baby is discovering his/her hands and feet. Just when you least expect it, your baby will attempt to roll over. At no time should your baby at any age be left unattended on a bed or counter.

During these three months your baby is learning to trust you and knows that you are able to recognize and respond to his/her signals. You can’t spoil your baby. Comforting him/her whenever (s)he cries teaches him/her that (s)he is safe, secure and loved. It is not too early to help your baby comfort him/herself. Guide his/her fingers to his/her mouth, provide a pacifier, or offer a favorite blanket of soft object that (s)he can hold.

Between the ages of 3 and 6 months you and your baby are falling in love. Both of you are feeling more secure and comfortable with one another. Your baby is beginning to smile socially and is enjoying playing with you.

This is the time that you will begin to recognize your child’s personal sleeping, eating, and playing schedules. (S)he is beginning to set his/her own daily schedule. Attempt to abide by his/her schedule, not yours. Put him/her to sleep at the same time each evening, feed him/her at the same time each feeding and bathe him/her on schedule. Consider reading a story to your baby before bedtime, sing to your baby and explain your baby’s routine to him/her using words.

Your baby is learning to control his body. He is holding his head up and looking around. He will try to move closer to a favorite toy and may even begin rocking back and forth on his hands and knees. Once he begins to crawl he will be exploring a larger part of his environment. Exercise is an important part of your baby’s daily schedule. By providing time for your baby to play on his stomach and on his back you are helping to strengthen his/her back and stomach muscles. Support your baby when (s)he is learning to sit and always remember to place your baby on his/her back to sleep.

Your baby is reaching and grasping for objects and toys. (S)he spends time using his/her fingers and hands and mouth to learn what the objects and toys can do. Give your baby different toys and show him/her how (s)he can shake, bang, push or drop the toys. This encourages exploration. (S)he is beginning to follow moving objects with his/her eyes and can recognize familiar objects and people at a distance.

Your baby is now really communicating. (S)he is using sounds, actions and facial expressions. When babies babble, coo and interact with others they are developing language skills. Respond to these sounds and have a great conversation with your baby. This is the beginning of speaking and understanding the spoken language.

Because of your understanding of the needs of your baby during these first six months you are able to promote healthy learning by offering appropriate activities for your baby to develop.

References:

American Academy of Pediatrics

http://www.healthychildren.org/english/ages-stages/baby/Pages/default.aspx

National Center for Infants, Toddlers, and Families www.zerotothree.org

When we think about eating healthy, we often think first of foods we have to give up because they are high in fat or calories or sugar. Instead of focusing on the negative, thinking about what you can’t have, why not make a choice to add some things to your diet that can make a difference in your health?

The nutrient-rich foods called “superfoods” are great additions to your diet and provide lots of benefits to help live longer and healthier lives. They are high in phytonutrients, naturally occurring chemicals in foods that protect against many diseases and may also boost the immune system.

You can start out with small steps by adding or increasing just one of the following superfoods at first, then add more, one at a time.

Berries & cherries – Berries are full of anti-oxidants which help neutralize harmful by-products of metabolism called free radicals that contribute to heart disease and other diseases. Blueberries are nature's number one source of antioxidants among fresh fruits and vegetables according to the USDA Human Nutrition Research Center on Aging at Tufts University in Boston. Berries also contain compounds which have been shown to be anti-inflammatory and may protect from some cancers.

Orange fruits & vegetables - Beta-carotene in orange vegetables like sweet potato, squash, carrots, mangos and peaches helps to preserve healthy skin cells and prevent sun damage. It is also necessary for night vision. A recent study by the CDC found that people with high blood levels of alpha-carotene — another antioxidant found in orange fruits and vegetables — live longer and are less likely to die of heart disease and cancer than people who have low levels or none at all.

Nuts – It’s not just fruits and veggies that are considered superfoods. Although nuts are high in calories and fat and should be eaten in moderation, they contain heart-healthy fat. Adding nuts, especially tree nuts, to your diet can lead to a reduction in LDL cholesterol (bad cholesterol) and reduce the risk of coronary heart disease.

Green leafy vegetables – Popeye had it right; greens like spinach, mustard, collards, turnip, and others are concentrated sources of many vitamins and minerals. They also provide lutein which helps prevent macular degeneration, a primary cause of vision loss in older adults. Greens are also good sources of folate, a B-vitamin that prevents birth defects, heart disease and colon cancer.

Seafood – Seafood and fatty fish contain omega-3 fatty acids that can benefit the immune and cardiovascular systems. The American Heart Association recommends eating fish twice a week. That recommendation is mainly for cold-water fish, not our warm-water Gulf seafood. But almost all seafood is low in fat, so it can be an important part of a healthy diet.

Cruciferous vegetables – This group includes broccoli, cabbage, and Brussels sprouts which are good sources of vitamin C, beta carotene and potassium. They also contain a compound called sulforaphane which may help the body increase production of enzymes that reduce cancer risks.

Whole grains – We all know that whole grains provide fiber, but they also give us a whole host of other nutrients including B-vitamins, iron, magnesium and zinc. The kinds of fiber and complex carbohydrates in whole grains help to maintain your blood sugar level, which can help reduce abdominal fat.

Besides the health benefits from the phytochemicals, these foods generally provide the added benefit that they are nutrient dense. That means you get lots of health boosting nutrients for small amounts of calories.

There are many lists of superfoods available from different sources, and other health-boosting foods are included such as dairy products, green tea, dried beans and lean red meat. Isn’t it great to know that so many great tasting foods are also good for your health!

Is snacking really healthy for you? Well, I am here to tell you that snacks are very healthy for you! Snacking between meals is a great way to get your daily allowances of fruits and vegetables. Several times throughout the day kids need to replenish their bodies by eating small meals.  Everything we do during the day requires us to use our stored energy; therefore, we must replace what we have used with healthy foods. The best way to replace these nutrients is by following the recommendations from the My Pyramid website, www.mypyramid.gov. 

In making your choices for healthy snacks should you choose junk food? The answer is no! Snacking has been given a bad name because when most people think about snacks, they think about junk food. Our bodies require a certain amount of minerals and nutrients to function properly. These nutrients and minerals are found in whole grains, vegetables, fruits, lean proteins, and low-fat dairy. By eating snacks during the day this will keep our brains sharp and the ability to keep our bodies moving.  It’s OK to occasionally have junk food, but remember everything should be consumed in moderation.

Resources:

www.lsuagcenter.com

www.mypyramid.gov

Smart Choices Programming, Youth Lesson 9, Fact sheet 2.

Celiac disease is a medical condition or disease characterized by chronic autoimmune inflammation of the small intestinal mucosa in which the absorptive surface of the small intestine is damaged by a substance called gluten. It is genetically-based and results in an inability of the body to absorb nutrients: protein, fat, carbohydrates, vitamins and minerals (calcium, magnesium and iron), which are necessary for good health.

Individuals with celiac disease have an immunologic reaction to specific sequences of amino acids found in the grains wheat, rye, and barley.

A wide range of symptoms may be present. Symptoms may appear together or singularly in children or adults. In general, the symptoms of untreated celiac disease indicate the presence of malabsorption due to the damaged small intestine villi. Villi are usually described as microscopic, finger-like projections. But don't forget that they're microscopic, meaning they are extremely small — so small you can't see them without a microscope. The villi are important because they absorb nutrients into the body.

No one is sure why celiac disease happens, but it appears to run in families. You have a 5% to 10% chance of getting celiac disease if someone in your family has it. It's common in people from the northern European countries and the United States. How common? About 1 in every 133 people in the United States has celiac disease.

People with celiac are more likely to develop osteoporosis and tuberculosis, both diseases in which vitamin D plays a role. If a person with celiac also has low levels of vitamin D, this could in turn affect the immune system, which could increase the risk of developing asthma.

Dermatitis Herpetiformis is the skin manifestation of celiac disease. It is characterized by a bilateral, symmetric rash. These lesions are painfully itchy.

Gluten sensitivity/intolerance is considered a non-autoimmune response to eating gluten containing foods. Symptoms include, but are not limited to, abdominal pain and bloating, diarrhea, joint pain, reflux, bloating, and fatigue. Unlike celiac disease and dermatitis herpetiformis, gluten sensitivity does not cause atrophy or flattening of the intestinal villi.

Four main categories of celiac disease were included in The National Institutes of Health Consensus Development Conference Statement on Celiac Disease. They are as follows (4):

Classical celiac disease is dominated by symptoms of gastrointestinal malabsorption. The diagnosis is established by serological testing, biopsy evidence of villous atrophy and improvement of symptoms on a gluten-free diet.

Celiac disease with atypical symptoms is characterized by few or no gastrointestinal symptoms, and extra intestinal manifestations predominate. Recognition of atypical features of celiac disease is responsible for much of the increased prevalence, and now may be the most common presentation. As with classical celiac disease, the diagnosis is established by serologic testing, biopsy evidence of villous atrophy, and improvement of symptoms on a gluten-free diet.

Silent celiac disease refers to individuals who are asymptomatic but have a positive serologic test and villous atrophy on biopsy. These individuals usually are detected via screening of high-risk individuals, or villous atrophy occasionally may be detected by endoscopy and biopsy conducted for another reason.

Latent celiac disease is defined by a positive serology but no villous atrophy on biopsy. These individuals are asymptomatic, but later may develop symptoms.

The only treatment for celiac disease and possibly gluten sensitivity is a lifelong adherence to the gluten free diet. In addition to the obvious elimination of wheat, rye and barley, ingredients containing harmful proteins from these grains must be eliminated. Cross contamination with wheat, rye, and barley during food processing, preparation, and handling also must be avoided. It is documented that ingestion of even a small amount of gluten can cause intestinal damage. Therefore careful monitoring of ingredients and processing is an intricate part of the gluten free diet.
A nearly 100-pound dog is a familiar presence around the University of Missouri campus. This Beauceron breed of dog, that became almost extinct serving as messenger dogs in Europe during two world wars, accompanies his owner, whose celiac disease is so severe that she is ill for weeks if she eats something that has merely been sliced by a knife used previously to carve something with minimal gluten content. The dog spent weeks in Slovenia completing gluten-detection training and now he can detect and warn this owner away from anything containing gluten, hot or cold, in all forms.

Gluten can be hidden in the following foods:

The below list is not all inclusive

· Candy such as licorice, gum and some chocolates

· Lipsticks and lip balm

· Herbal supplements

· Drugs and over the counter medicines

· Processed luncheon meats

· Imitation bacon

· Imitation seafood

· Marinades

· Self-basting poultry

· Soy sauce

· Broth and soup bases

· Breading, coating mixes, bread crumbs, croutons

Watch out for the following terms which may indicate the presence of Gluten.

· Hydrolyzed vegetable protein

· Caramel color

· Modified starch

· Malt or Malt flavoring

· packaged rice mixes

· lunchmeats

· sausages

· instant cocoa

· canned soups

You can substitute 1 cup of wheat flour for the following:

· 3/4 cup of plain cornmeal (coarse grind)

· 1 cup of plain cornmeal (fine grind)

· 5/8 cup potato flour

· 3/4 cup rice flour

Note: When using substitute starches and flours, you may find the recipe turns out best if you bake the food longer and at a lower temperature. A gluten free diet should only be started after consulting with your medical doctor.

Oats may not be harmful for most people with celiac disease, but oat products are frequently contaminated with wheat. The question of whether people eating a gluten free diet can consume pure oat products remains a subject of scientific debate.

It is also important to read the label of all foods, especially: processed breads, cereals, crackers, croutons, pasta, cookies, cakes and pies, soups, gravies, sauces, salad dressings, beer, candy. Some other products in which you may come in contact, consume or that may touch your mouth, have ingredients that contain gluten. These include: toothpaste, postage stamps, and play dough.

September 13^th is National Celiac Awareness Day!

References

1. Green, PH. The many faces of celiac disease: clinical presentation of celiac disease in the adult population. Gastroenterology. 2005;128:S74-78.
2. Brandimarte G, Tursi A, Giorgetti GM. Changing trends in clinical form of celiac disease. Which is now the main form of celiac disease in clinical practice? Minerva Gastroenterol Dietol. 2002;48:121-30.
3. National Institutes of Health Consensus Development Program. Consensus Development Conference Statement. NIH Consensus Conference on Celiac Disease, June 28-30, 2004, http://consensus.nih.gov/2004/2004CeliacDisease118html.htm.
4. Thompson, T. Celiac Disease versus Gluten Sensitivity. Available at: http://www.diet.com/dietblogs/read_blog.php?title=Celiac+Disease+vs.+Gluten+Sensitivity&blid=11838.

5. http://www.celiac.org/index.php?option=com_content&view=article&id=17&Itemid=21

6. http://www.csaceliacs.org/

7. http://www.celiaccentral.org/

8. http://www.celiac.ca/index.php

Did you know that your baby's brain is developed not only but what he inherits from his parents' genes but also from the baby's evironment before and after birth?  A baby's brain development begins shortly after the baby is conceived.  By the time a child is born, the neurons are all formed and many of them have moved into position in the brain.  The basics of brain development happen before birth.   Please view:  Parents Preparing for Success Overview

The brain develops in a set order.  The parts of the brain that control basic survival functions like heart beating and digestion of food develop earliest and are well developed when an infant is born.  The parts of the brain that control reflex actions, simple motor behavior, and emotions develop next.  The last part to develop is the cerebral cortex, which controls complex coordination and thought processes like planning, reasoning, and rational decision making.

Brain development is not completed in early childhood.  Some of the development occurs late in adolescence.  Any connections made after this point are due to new experiences which make new synaptic connections.  After this point, it is very difficult that new neurons and connections are made.  But research has shown that the adult brain can generate new neurons but only under a few limited conditions.  The brain continues to grow and change to some degree throughout our lifetime.

What does the brain need to learn?
1.    Blood - blood is the brain's primary source to obtain energy.
2.    Nutrition
3.    Sleep - going to bed too late or waking too early interrupt the brain's ability to process learning.
4.    Hydration - 8 to 12 glasses of water a day for optimal brain functioning.
5.    Oxygen - healing is linked to oxygen levels.
6.    Stimulations (environment) - stimulation is needed for an educationally rich environment for the brain to develop to the highest potential.

Our brains are wired to perceive patterns and structure in the world around us.  Young children especially need structure to feel secure and be ready to learn.  Yet our brains also are continually seeking something new!  Too much of the same things causes our brains to get bored - and too many new things can cause confusion or chaos!

Additonal contributing author Alexis O. Navarro.

The Institute of Medicine recently announced new recommended intakes for vitamin D.

Vitamin D, often called the “sunshine vitamin,” helps the body absorb and use calcium to build strong bones and teeth and maintain muscle strength. The new recommended intake for North Americans is 600 International Units (IU) of vitamin D per day. People age 71 and older may need more – as much as 800 IU per day.

The Institute of Medicine sets national nutrient standards and has set the new Recommended Dietary Allowances somewhat higher than the previous values for some age groups.

“Studies show that the vitamin D levels in many older adults are below recommended levels.” “Together with calcium, vitamin D helps protect older adults from osteoporosis.”

Without sufficient vitamin D, bones can become thin, brittle or malformed. Vitamin D also plays a role in maintaining the body’s immune function and reducing inflammation.

“Recent research suggests that a lack of vitamin D may also play a role in increasing risk of certain types of cancer, diabetes, cardiovascular disease, autoimmune disease and obesity.” “But results have been mixed and inconclusive.”

Most people can meet their needs for vitamin D by eating foods with vitamin D. Good food sources include vitamin D-fortified milk and orange juice, fortified breakfast cereals and fatty fish such as salmon, mackerel, tuna and sardines as well as fish oils, especially cod liver oil.

The institute’s report advises against routine use of high-dose supplements because of concerns about adverse health effects.

“The report states that many people are over-supplementing with vitamin D.” “Because vitamin D is a fat-soluble vitamin and is stored in the body, it can potentially become toxic at high levels.”

The body makes vitamin D when skin is exposed to sunlight's UV rays, and many people meet their vitamin D needs through exposure to sunlight. One recommendation to meet vitamin D needs is to get approximately five minutes to 30 minutes of sun exposure between 10 a.m. and 3 p.m. at least twice a week to the face, arms, legs, or back without sunscreen.

“Increasing age and having dark skin decrease the body’s ability to make vitamin D from sun exposure.” “Vitamin D production at 70 years old is only 30 percent of what it was at age 25.”

A blood test is used to determine vitamin D deficiency.