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- 2019 FCS June Newsletter
Health Awareness
June is:
June is National Men’s Health Awareness month. Men have more calories and flexibility due to faster metabolisms and higher testosterone levels. Depending on their physical activity level, adult men are allowed from 2,000 to 3,000 calories to maintain their body weight. Consult with a dietitian to calculate your exact calorie needs. No matter your calorie needs, building a healthy plate is key to a great quality of life. Adults also in general, need 7-9 hours of sleep. Poor sleep leads to increased risks of cardiovascular diseases, diabetes, and machinery-related accidents. Heart disease, cancer, diabetes, and suicides are the leading causes of death in males. Set an example by choosing not to smoke and encouraging fellow friends to stop smoking. Men need to be encouraged to go to their physician for regular checkups and preventative health screenings. Conversations should include changes in physical, or emotional health, and any medication or supplements being taken.
Getting enough to drink is always important, but especially as body temperatures rise and when exercising. Whether you are playing sports, traveling or just sitting in the sun, drinking water is critical. Drinking water keeps the body hydrated and helps your heart easily pump blood through the body. Water helps your heart and muscles work efficiently with less stress.
Dehydration can be serious and lead to problems that range from swollen feet to life- threatening illnesses such as heat stroke. The amount of water a person needs depends on climate conditions, how much you perspire, clothing worn, exercise intensity and duration. Medical conditions, such as diabetes or heart disease, may also require that you drink more water.
Thirst is not the best indicator of dehydration. The easiest thing to do is to pay attention to the color of your urine; pale and clear you are hydrated, if it is dark, drink more fluids such as water.
Most Americans find it hard to get all the fruits and veggies that they need every day. Some tips to include more fruits and vegetables in your diet include:
If you’re looking to add flavor in your food without all the extra salt, fat, and calories, herbs are a great choice. The good news is that most herbs can be grown in a garden throughout the year in Louisiana. Whether you are seasoning spaghetti with basil, a pork loin with thyme, or lean ground beef with cilantro, it’s easy to plant these herbs in your garden. In order to be successful, it is important that you place these herbs in an area that receives at least six hours of sunlight. It is also necessary to have a plan in place on how you will water herbs and ensure that there is proper drainage to prevent excess moisture build-up. An easy and portable way to plant herbs is to plant them in a container garden. You can use plastic tubs, old five gallon paint buckets, and even foam ice chests. Herbs are a healthier way to flavor food.
| What to plant now | Days until Harvest |
| Eggplants | 140 |
| Hot Peppers | 70 |
| Bell Peppers | 140-150 |
| Tomatoes | 100-115 |
Ingredients
Dressing
1/3 cup rice vinegar
3 tablespoons soy sauce
2 teaspoons sugar
1 1/2 tablespoons toasted sesame oil
1/2 teaspoon hot chili oil
Salad
1 package (10 ounces) salad greens or 6 cups of other lettuce
1 medium carrot, grated
1 bunch green onions, sliced diagonally
1⁄2 cup chopped cilantro leaves
1 can (8 ounces) sliced water chestnuts, rinsed
1 can (11 ounces) mandarin oranges
1 package (6 ounces) snow peas, sliced diagonally
2 cups cooked boneless chicken meat, shredded
Directions
Mix dressing ingredients in a small bowl. Toss greens, carrot, onion and cilantro with dressing.
Drain mandarin oranges and water chestnuts, then add to salad. Add snow peas and chicken; mix lightly. Refrigerate leftovers within 2 hours.
Notes: Sprinkle with chopped, dry roasted peanuts
Nutrition Information for 2 cups
Calories 180, Total Fat 6g, Saturated Fat 1g, Cholesterol 15 mg,
Sodium 560 mg, Total Carbohydrate 15g, Dietary Fiber 3g, Total Sugars 9g, Protein 18g
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.