Nutrition News
Southwest Region Monthly Newsletter

Health Awareness

May is

Orange Juice Day - 4th
Shrimp Day - 10th
Brown Bag It - 25th
Herb Week 1st week
Women’s Health Week 12th-18th
Food Allergy Week 12th-18th
Asparagus Month
Beef Month
Egg Month
Osteoporosis Prevention Month
Mediterranean Diet Month
Strawberry Month

Chew on This: Hypertension

Many chronic health conditions that affect millions of Americans every year, are directly related to diet and lifestyle factors. May is National High Blood Pressure Education Month, sponsored by the National Heart, Lung, and Blood Institute. The purpose of this campaign is to help educate people about the importance of preventing and treating high blood pressure; also known as hypertension. Hypertension affects the blood flow against artery walls and may eventually cause other health problems, such as heart disease or stroke. Risk factors include age, ethnicity, weight, alcohol and tobacco use, gender, existing health conditions, and genetic factors. To reduce the risk of developing high blood pressure, doctors and dietitians recommend choosing a healthy diet plan such as MyPlate or The Dietary Approaches to Stop Hypertension (DASH) Diet, being physically active, and managing stress levels. For someone who has already been diagnosed with high blood pressure, these practices can enhance the benefits of prescription medication or supplements prescribed by a doctor.

Get Moving: Go Play, Your Way!

The old saying “use it or lose it” is true when it comes to muscles. Muscles are an important part of our bodies and help us to move, live, breathe and function daily. It is important that we do some form of muscle strengthening activities when we exercise. The American College of Sports Medicine (ASCM) recommends that adults engage in muscle strengthening/resistance exercises two to three times per week for at least 20 minutes. Some people may prefer lifting weights or using weight machines at a gym, but there are many exercises you can do at home without fancy equipment. Exercises you can do at home to strengthen your muscles include:

• Use 16-ounce water bottles or can goods as “weights” and do arm curls.
• Push-ups or wall push-ups.
• Planks or squats.
• Walk or run up and down stairs.
• Do leg lifts by holding on to the back of a chair. To work all the muscles in your legs, do them forward, backwards and sideways.
• Gardening or yard work is great exercise that works all the muscles in the body.

When doing the exercises at home always remember to be safe and aim for 8-12 repetitions of each exercise. Gradually work up to two to three sets of each exercise per week and you will be well on your way to strengthening your muscles. If it has been awhile since you have exercised, please check with your health care provider before beginning any exercises to ensure your health and safety are OK to exercise.

Get Growing: Gardening

Spring is the perfect time to plant eggplants. According to the LSU AgCenter‘s vegetable planting guide, eggplant (plants) should be planted between March 15th and July 1st. Plants should be placed approximately 18-24 inches apart and will be ready to harvest in 80-85 days. If starting from seeds, they should be planted between January 15th and June 1st. Harvest time will occur approximately 140 days after planting. When selecting eggplants in the store or Farmers Market, choose ones that are firm, smooth, have shiny skin, and are free of bruises and blemishes. Eggplants are low in fat and calories, one cup of cooked eggplant contains 20 calories, 2.8 grams of fiber, 0.2 grams of fat, and 10% the DV of Manganese. Eggplants are versatile and come in several varieties including Ghostbuster, Santana, Snowy, Casper, Black Beauty, Classic, and Epic.

Stirring it Up: Cajun Turkey Pinwheels

Ingredients
1 container (8oz) Jalapeño cream cheese
6-8” flour tortillas
3 small Roma tomatoes, chopped
3 cups fresh baby spinach

Directions
1. Place tortillas on microwave plate or paper towel; microwave uncovered on high 10-15 seconds to soften.
2. Spread about 2 Teaspoons cream cheese over each tortilla. Top with a slice of turkey, chopped tomatoes and spinach.
3. Roll up lightly; then wrap in plastic wrap. Refrigerate 2-3 hours to blend flavors. Cut each roll into eight 1” slices. Arrange with cute side own on serving plate.
Serving Size 3 Pin Wheels

Nutrition Information for (serving size)
Calories 142 , Total Fat 9g, Saturated Fat 9g, Cholesterol 171mg, Sodium 347mg, Total Carbohydrate 7g, Dietary Fiber 3g, Total Sugars 9g, Added Sugars included 0 g, Protein 12g

Source: OSU Extension

Healthy Communities Showcase

To learn more about Healthy Communities in your parish, please contact your local extension office.

SW Region Nutrition Agents: Robin Landry, FCS Regional Coordinator; Mandy Armentor, MS, RD, LDN; Shatonia McCarty, MS, RD, LDN; Becky Gautreaux, MA, RD, LDN; Tiffany Williams, MS, RD, LDN; Amanda Gibson, RDN; Kylee Brown, and Jessica Randazzo

Issued in furtherance of Cooperative Extension work, Acts of Congress of May 8 and June 30, 1914, in cooperation with the United States Department of Agriculture. The Louisiana Cooperative Extension Service provides equal opportunities in programs and employment.

Attention! It is the policy of the Louisiana Cooperative Extension Service that no person shall be subjected to discrimination on the grounds of race, color, national origin, gender, religion, age, or disability.