June 2018 Nutrition News Highlights: (see full newsletter below)
Celebrate National Beef Steak Month by grilling up a juicy, lean cut of beef. One 3-ounce portion of beef provides 25 grams of protein or 48% of the recommended daily value. Protein builds and replenishes muscles while increasing satiety and preventing overeating. A 3 ounce serving is the thickness and size of a deck of cards. Choose leaner cuts as a part of a healthy diet. Leaner cuts include ones that have “loin” or “round” in their name. Trimming off visible fat on beef cuts can reduce the saturated fat content. When selecting ground beef, choose a lean version like 93% or 95% lean. The percent lean is the weight of the lean meat in relation to the fat.
Hamburger meat can be refrigerated for up to two days and frozen for up to four months. All other cuts of beef can be refrigerated for three to five days and frozen up to twelve months. When cooking ground beef, cook to an internal temperature of 160℉. Roasts, steaks, or other cuts of beef need to be cooked to 145℉ and given a three minute rest time before carving.
Being physically active is important. It improves heart health, builds strong bones and muscles, gives you more energy, and helps you feel good about yourself and your body. Physical activity helps prevent diseases like heart disease, cancer, diabetes, high blood pressure and high cholesterol. Physical activity also improves balance and helps you to relax and sleep better. Physical activity is any form of exercise or movement of the body that uses energy. Physical activities include walking, raking leaves, and riding your bike, to name a few. Adults need at least 150 minutes of moderate-intensity aerobic activity every week and muscle strengthening activities on two or more days a week that will work all major muscle groups.
You can spread your activity out during the week and break it up into smaller chunks of time for at least ten minutes at a time during the day. No matter a person’s age or abilities, everyone can benefit from a physically active lifestyle.
It’s that time of the year where we welcome gardening and that also includes lawn weeds. Managing weeds is an important part of home gardening and lawn management. An over growth of weeds can interfere with the nutrients available to our garden and grass. Fertilizing at the proper time is one of the best ways to prevent weeds from growing. In southern areas, where lawns feature warm-season grasses, it’s good to fertilize in the spring or early summer. Fertilizing in early summer is great just before grass kicks into high gear. Lawns and pastures will vary in the amount of fertilizer required for lawn species grown in our areas. Bermuda grass and St. Augustine grass require the most fertilizer compared to other lawn grasses. According to Dr. Ron Strahan, LSU AgCenter, June is the best time to apply fertilizer.