Nutrition News - November 2108

Mandy Armentor, Trahan, Tammy D.

Health Awareness

November is

Sandwich Day 3rd

World Diabetes Day 14th

Clean Out Your Refrigerator Day 15th

Take a Hike Day 17th

Throw Out Your Leftovers Day 29th

National Fig Week 1st week

Split Pea Soup Week 2nd week

American Diabetes Month

Sweet Potato Awareness Month

What to plant nowPNG

Chew on This: Diabetes Awareness

According to the Centers for Disease Control and Prevention, Type 2 diabetes is the seventh leading cause of death in America. Type 2 diabetes is a condition in which blood glucose levels are higher than normal. This results from the body not being able to properly use insulin. Risk factors for diabetes include: obesity and overweight, physical inactivity, a waist circumference of more than 40 inches for men and 35 inches or more for women, and family history. Small, steady changes can have big impacts on diabetes management. Losing 5-10 percent of your body weight may reduce your risk by more than 50 percent. If you’re diabetic, maintaining healthy, consistent blood sugar levels can be achieved with lifestyle changes along with medications prescribed by your doctor.

Lifestyle changes can include making half your grains whole grains and avoid refined carbohydrates. Whole grains normally take longer to digest leading to a slower rise in blood sugar. Try substituting brown rice for white rice at one meal a day. Eating a variety of fruits and vegetables can help manage your sweet and savory cravings without added fat, sugar, and calories. They are jam packed with vitamins, minerals, and fiber that your body needs to proper function. Try to make half of your plate fruits and vegetables at each meal.

Get Moving: Go Play, Your Way!

Exercise is one of the best ways to control blood sugar and build strong bones. Weight bearing exercises such as jumping rope, dancing, walking, weight lifting, running, and climbing stairs are considered bone building exercises. Weight bearing exercises are defined as those that require you to carry your body weight while engaging in the exercise. These activities encourage new bone growth and strengthen existing bone tissue. Building strong bones during younger years is important as our ability to build bones decreases with age. When starting a new exercise regimen it’s important to check your blood sugar before and after exercising to learn how it will respond to exercise. According to the Mayo Clinic, a blood sugar reading between 100-250 mg/dL is a safe range for exercise. Engaging in regular physical activity such as those listed above can decrease your A1C and help to regulate your daily blood sugar levels.

Facts about Diabetes (Provided by the CDC)

30 million Americas have diabetes and 84 million have prediabetes.

One in four people don’t know that they have diabetes.

One third of people who have prediabetes aren’t aware of their condition.

People who have diabetes are at higher risk for cardiovascular diseases.

Uncontrolled diabetes can lead to kidney failure.

Type 2 diabetes accounts for approximately 90-95 percent of all diagnosed diabetes cases.

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.

Get Growing: Stay active with a Fall Garden in Your Backyard!

Although November weather in Louisiana can be extremely variable we typically experience cooler temperatures. Avid vegetable gardeners welcome cooler weather because with it come harvests of broccoli, cabbage, cauliflower, kale, spinach, turnips, beets, radishes, carrots, and many more cool-season crops. Horticulturists at the LSU AgCenter do not generally recommend covering these crops during a light freeze or when night temperatures drop into the 30s for only a few hours at a time, but you can follow some good practices to protect your fall vegetable garden.

– Mulch around plants. Any mulch will work, but leaves and pine straw are preferred.

– Water plants if a frost or freeze is expected. Even though it’s cool, plants still require regular irrigation. Don’t saturate soil, but keep it evenly moist.

– If a freeze occurs and your fall crops have a thin layer of ice on the leaves, don’t break them off. This will damage the plant. Simply wait for the sun to melt the ice, then water at the base of plants to perk them up.

Healthy Communities Showcase

(P) Through collaboration with the West Baton Rouge Parish School Health Advisory Committee, the school wellness policy has been revised to appoint a wellness coordinator at each school throughout the parish to monitor implementation of healthy living practices and serve as a liaison between schools and school board faculty.

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

Stirring it Up: White Chocolate Orange Pudding


3 cups cold skim milk

2 boxes (4 servings each) sugar free instant white chocolate pudding

4 cups light whipped topping, thawed

1 ½ teaspoons grated orange peel


1. Pour milk into a large bowl and add pudding mix.

2. Beat with the wire whisk for 1 minute.

3. Gently fold in whipped topping and orange peel.

4. Spoon into a mold or serving dish and refrigerate until ready to serve.


This recipe makes 12 servings. One serving is approximately 1/3 cup. 65mg, Total Carbohydrate 68 g, Dietary Fiber 6 g, Total Sugars 39 g, Added Sugars included 0 g, Protein 4 g

Nutrition Information for (1/3 cup)

90 Calories , Total Fat 2.5 g, Saturated Fat 2.5 g, Cholesterol 0 mg, Sodium 250 mg, Total Carbohydrate 15 g, Dietary Fiber 0 g, Total Sugars 6 g, Protein 2 g

Source: Dining with Diabetes Extension Program & West Virginia University Extension Diabetes Education Program

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; Kylee Brown, Jessica Randazzo, Angell Jordan, Amanda Gibson

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.

11/2/2018 7:23:43 PM
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