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- Northeast Region Newsletter, March 2022
with Joy Sims Put some Spring in your Stroll! No matter what the weather outside says - spring is here in Louisiana! The flowers are sprouting and the trees are budding so it's time to get outside and get some fresh air! Spring is the perfect season to pick up walking as a hobby because it has many great mental and physical health benefits and it can be accomplished virtually anywhere. By walking you increase your heart rate and feel more invigorated. You can also feel more relaxed when walking and taking in the scenery. If you have limited mobility, you can spring into fitness by dancing to your favorite tunes, getting into an aquatic aerobics class, or making your walk as short and comfortable as needed. You can use groceries as weights and use resistance bands to get your heart pumping! Overall, walking is a great way to work a lot of fitness into a small 15-30 minutes of your day. Here are some tips to get motivated to put some spring in your step:
by Cathy Agan
Dining together as a family does more than just fill our stomachs. Family mealtime is a great time for families to connect with each other, build family traditions, and offer educational opportunities. Children who eat regularly with their families tend to eat more healthful foods. Children can learn life skills while helping prepare meals or set the table for family meals. Picky eaters can make mealtime challenging but involving children in meal planning and food preparation may make them more likely to try new foods. Family mealtime is great time for adults to model healthy eating and be an example by trying new foods. If your child is a picky eater, just be patient since it may take several tries before a child develops a liking for a new food. Remember to make meals and memories together for a tradition they can use for life.
by Quincy Vidrine
Turnip & Pork Fricassee
Directions: Toss pork with Cajun seasoning in a bowl and place in the refrigerator 1 hour. Heat oil and butter in large skillet over medium-high heat. Add pork and brown evenly. When pork is browned, remove from skillet with slotted spoon and set aside. Add the flour to the oil and butter in the skillet.
Stir constantly for 4 to 5 minutes, make a medium brown roux. Add onion, bell pepper, and celery and cook for 3 minutes. Season with salt and cayenne. Stir in the garlic. Return the pork to the skillet and cook, stirring constantly, for about 4 minutes. Add the turnips and broth, stir to mix well. Bring to a boil, cover, then reduce to low and cook stirring occasionally , for 55 minutes or until the pork is tender. Stir in parsley and serve immediately.
For the latest research-based information on just about anything, visit our website: LSUAgCenter.com
Dr. Luke Laborde, LSU Vice President for Agriculture
Louisiana State University Agricultural Center, Louisiana Agricultural Experiment Station, Louisiana Cooperative Extension Service, LSU College of Agriculture.
The LSU AgCenter and LSU provide equal opportunities in programs and employment.
If you need an ADA accommodation for your participation, please contact Quincy Vidrine at least two weeks prior to the event.
The LSU AgCenter provides equal opportunities in programs and employment.
by Cecilia Stevens
One way to motivate children to play outdoors is to provide a playhouse space. Easy-to-grow plants like sunflowers, peas, or beans can provide a playhouse structure within a few weeks. A bonus is that the playhouse can also be a source of delicious, fresh produce for the family diet. Begin the plant playhouse by clearing a 6” wide area as the “walls” of the structure. Make the interior area large enough for play furniture or a blanket. The shade from the plants will create a unique space for outdoor play. Sunflower seeds may be sown as soon as the last frost date has passed. Sunflower stalks are generally hardy and do not require bracing. Extra tall varieties such a Mammoth may be loosely tied at the top to provide more shade. A bonus to the sunflower house is that the seeds may be harvested for a healthy snack. A bean or pea playhouse is best created using poles for the structure. The poles could be designed to meet in the middle as a tepee or placed in a more traditional square or rectangular shape. Early peas such as snow peas can be planted in Louisiana in early spring while green beans generally do better after the last frost date. Check the directions on the seed packet for the best time to plant. A pea or bean playhouse allows children to observe the process of vegetable production from flowering to harvest. Involve the children in picking and cooking the vegetables for even more family health engagement.
by Markaye Russell As we celebrate National Nutrition Month, we want to encourage everyone to make informed food choices and develop sound eating and physical activity habits they can follow all year long. This year’s theme is “Celebrate a World of Flavors”. This theme gives every culture a place at the table. A national spokesperson for the Academy of Nutrition and Dietetics quoted “Celebrating the cultural heritage, traditions, and recipes from all people is a tasty way to nourish ourselves, learn about one another and find appreciation in our diversity.” A national spokesperson for the Academy of Nutrition and Dietetics based in Dallas quoted “Mealtime is a wonderful time to connect with your friends and family and eat a healthful mix of vegetables, fruits, whole grains, healthy fats and lean proteins. Healthy eating does not have to be an all-or-nothing approach. One meal does not make or break a person’s health. It’s what you do most of the time that matters. Find creative, healthful and nutritious ways to add flavor to your meals while eating less sodium, saturated fat and added sugars.” Few simple tips to follow: As we observe national nutrition month, let's not forget to move our bodies. Nutrition doesn't only focus on what we eat, but also include exercise as part of your daily lives!
by Brittney Newsome & Quincy Vidrine
As many of you may know, there are over 40,000 varieties of rice throughout the world. However, in Louisiana we mainly consume different types of rice such as long grain white rice, brown, jasmine, basmati, and parboiled as a part of a healthful diet. There are many different nutritional benefits associated with the different varieties of rice such as added B vitamins(thiamin,niacin,and folate) and minerals (iron and zinc).Some varieties of rice may contain up to 2g of protein, 3.5g of fiber per ½ cup serving as well as being free of cholesterol, sodium, and fat.
One of the newest rice varieties that was recently developed by the LSU AgCenter Rice Research Station in Crowley is Frontière. Frontière is a high protein, low-glycemic rice that is being sold across the state under the brand name of Parish Rice. So you may be thinking, what makes Parish Rice so unique? Not only does this variety have a protein content of 5 grams, which is 53% more than the average consumer brand, it also has a glycemic index of 41. The glycemic index is a measure of how quickly a food causes our blood sugar levels to rise. There are three groups of glycemic ratings for food: low (55 or less); medium (56-69) and high (70-100). This low glycemic variety is a healthy alternative for people with diabetes or people who are pre-diabetic who must pay close attention to their carbohydrate consumption and glucose levels. Even though most varieties of rice have a glycemic index of 73 or higher, we must remember that practicing portion control no matter the glycemic index is just as important.
Parish Rice can be used in many our favorite Louisiana dishes such as gumbo, jambalaya, and etouffee or even as a side dish. Fueling up with this rice variety will provide the protein needed to keep you feeling full longer, give you the energy needed to move more throughout the day, and the enjoyment of knowing you are choosing healthier options to create long-lasting lifestyle changes. Try some Parish Rice with this month’s recipe: Turnip & Pork Fricassee. Remember to keep and eye on portion sizes to stay in check, especially if you are monitoring your carbohydrate intake. The LSU AgCenter strongly encourages consumers to support all of our Louisiana Rice producers!
by Kimberly Butcher
Planning on going out to eat soon? Bringing home leftovers for lunch or dinner the next day is very common, but are you handling your leftovers properly? Don’t invite bacteria to your next meal. Here are some food safety tips so you can enjoy your restaurant leftovers without getting foodborne illness.
You should never use taste to determine if a food is safe or not. You can't see or taste harmful bacteria. The golden rule is, when in doubt, throw it out!