March – National Nutrition Month

During the month of March, everyone is invited to learn about making informed food choices and developing healthful eating and physical activity habits.There is no one-size-fits-all approach to nutrition and health. We are all unique with different bodies, goals, backgrounds, and tastes!

Eating healthy does not have to be complicated! Choose nutritious foods that have vitamins, minerals, fiber, and other nutrients.We should plan to relieve mealtime stresses.

Look at the menu before dining out to make healthful choices. #NationalNutritionMonth http://bit.ly/3aR5Uzg

Put the Power of Regular Physical Activity to Work for You

You know exercise is good for you, and that it is 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?

According to the Surgeon General’s Report on Physical Activity and Health it is 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 number of chronic diseases and health costs by almost half.So, if you are interested, but are not sure how to begin, it is 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 is 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:

University of Maryland School of Medicine

Healthy Recipe

Double Corn Bread

Ingredients:

• 1 c. cornmeal
• ½ c. all-purpose flour
• 4 tsp. baking powder
• 2 egg whites or ¼ c. egg substitute
• ½ c. fat-free sour cream
• 2 Tbsp. canola oil
• 1 can (8 ½ oz.) creamed corn (1 c.)
• Cooking spray

Instructions:

• Preheat oven to 425 degrees F. If using iron skillet, place skillet in oven to heat.
• Combine cornmeal, flour, and baking powder in large mixing bowl. Mix well.
• In small bowl, combine egg whites or egg substitute with sour cream, oil, and creamed corn; mix well.
• Add corn mixture to dry ingredients and stir only enough to moisten dry ingredients.
• If using muffin tins or 9” x 9” pan, spray with cooking spray.If using iron skillet, remove from oven and spray lightly with cooking spray.
• Spoon batter into muffin tin or pan. Spray top lightly with cooking spray.
• Bake muffins for 20 minutes; pan or skillet bread for 25 minutes.
• Remove from oven and serve warm. Cut into 12 portions.

Nutrition analysis per serving:

• 110 Calories
• 3g total fat
• 0mg cholesterol
• 2g fiber
• 260mg sodium
• 25 percent calories from fat

Painting Stencils in the Juan Anthony Joseph Memorial Park in Edgard

Jumping Jack stencil painted by Mr. E. Scott, Parish worker and Ms. Clifton, LSU AgCenter.Mr. R. Fiest, Civil Organization President and his brother, Mr. Fiest, volunteer, Mr. Sorapuru, volunteer, and Mrs. Noykio, Parish worker helped to paint the stencils in the park for the community to enjoy while walking.

If you are interested in scheduling a nutrition class for your organizations, please contact Cynthia Clifton, Nutrition Extension Agent, LSU AgCenter at 985-497-3261 or cclifton@agcenter.lsu.edu. Visit our parish Facebook page at http://facebook.com/lsuagcenterstjohnparish

The LSU AgCenter is a statewide campus of the LSU System and provides equal opportunities in programs and employment.