2023 Volume 5-Issue 3

Serving St. Lawrence, Franklin, Jefferson, Lewis, Clinton, & Essex Counties

SNAP-Ed is a FREE, confidential nutrition education program that helps families manage food resources during tough economic times. The Extension Nutrition Team of knowledgeable nutrition educators provide practical, hands-on activities, and skills for healthy meal prep, as well as explore the importance of physical activity in a healthy lifestyle for the community members in the North Country.

Visit our website for more recipes and tips for eating healthy for yourself and your family.

Visit our Website

November is National Diabetes Month

Whether you are one of the 30 million people in the US with diabetes,

have a family member that has diabetes, been diagnosed with

prediabetes, or are trying to keep your body healthy to avoid diabetes, the information below can make a big difference with some small changes!

Diabetes Plate Method

This is a great and easy way to create healthy meals that can keep your blood sugar in check! Try to picture your plate divided into 3 sections like the plate to the right.

  • Half of your plate = non-starchy vegetables
  • Quarter of your plate =will be lean proteins
  • Quarter of your plate = carbohydrate foods.

For more information click here!

For tricks on serving size click here!

Controlling your blood sugar doesn't mean you have to be hungry!

Portion and serving size are not the same:

  • Portion is the amount of food we choose to eat.
  • Serving size is the recommended amount of a food based on daily values.

Knowing what the serving size is helps us get the amounts of food nutrients that we need without overeating and in turn raising our blood sugar.

Sleep plays a big part in diabetes

Sleep is important for all of us, at all ages, to be healthy regardless of age or health goals. When we are talking about diabetes, it is recommended that you get 7 hours of sleep per night. Not enough sleep can:

  • Increase insulin resistance
  • Make you hungrier and reduce feeling full during a meal
  • Make it harder to lose weight
  • Raise blood pressure

More information on sleep and diabetes click here!

For more information on superfoods click here!


"Superfood" is a term used to describe foods that are packed full of vitamins, minerals, antioxidants, and fiber that are good for our health and in many cases prevent certain types of diseases. Some foods considered "superfood" are : Beans, Dark Leafy Green Vegetables, Citrus Fruit, Berries, Tomatoes, Fish (high in omega-3 fatty acids), Nuts, Whole Grains, and Milk and Yogurt.

Eating foods high in fiber help keep your blood sugar from spiking by keeping it in target range. If you are eating a meal heavy in carbohydrates or sugar, pair it with some high fiber foods to balance your blood sugar out. Fiber also helps keep us full longer. Healthy carbohydrates should be your focus: fruits, vegetables, nuts, legumes, whole grains, and low-fat dairy products such as milk, cheese and yogurt. These recommendations are not only for people with diabetes. Everyone can benefit from these small changes. Remember, being physically active is also part of a healthy lifestyle!

Diabetes prevention: 5 tips for taking control

Recipe of the Week

Three Sisters Soup

This soup is a delicious harvest soup made with the nourishing trio of corn, beans, and squash. This Native American soup is a traditional family favorite! What better way to celebrate National Native American Heritage Month!

For the recipe click here!

Have you checked out our Recipe Bank yet?

For more delicious recipes, tips & tricks and more please visit our SNAP-Ed NY website.

Tips and Tricks

Save time, save money, while still eating healthy!

Click here to Get Your MyPlate Plan!

MyPlate Plan

You can receive a free food plan based on your age, sex, height, weight, and physical activity that is reliable, up-to-date information from the USDA.

A healthy eating routine is important at every stage of life and can have positive effects that add up over time.

Create your free personal MyPlate Plan and enjoy free printable tracking sheets to help you be successful and in charge of your health today!


Youth Programming

Our educators are out in your communities working with youth in schools, after school, youth organizations, and camp programs teaching about the importance of healthy eating and physical activity.

Youth receive hands on experience making and tasting healthy recipes!

If you are interested in bringing SNAP-Ed to your program click here to read more about what we offer. To schedule classes use the contact information below!

Set up a class TODAY!

315-379-9192 x221

wlc24@cornell.edu - Wanda

CCE SLC Food and Nutrition


Hey Kids!

Can you find your way through the maze? ?

(Click on the picture below to print or get the answer key)

Upcoming Classes

Check out our Calendar

Click to see more upcoming classes!

Sign up for Benefits now!
The Supplemental Nutrition Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet.

To find out more about SNAP Benefits and other assistance program you may be eligible for visit: mybenefits.ny.gov
If you need help applying for SNAP, call or email a Nutrition Outreach and Education Program (NOEP) Coordinator. NOEP Coordinators tell you if you may be eligible for SNAP, answer any questions you may have, and help you complete and submit your application. It is free and confidential.

St. Lawrence- Maximizing Independent Living Center- 315-764-9442 x405
Jefferson- Outreach Coordinator of Food Bank of NNY. -315-437-1899 x279
Clinton -Legal Aid Society of Northeastern New York, Inc.- 518-563-4022 x112
Franklin- Maximizing Independent Living Center -518-483-2151
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP.

If you have a disability and are having trouble accessing information in this newsletter or need materials in an alternate format, contact tae38@cornell.edu for assistance.

Cornell Cooperative Extension is an employer and educator recognized for valuing AA/EEO, Protected Veterans, and Individuals with Disabilities & provides equal program and employment opportunities.

SNAP-ED would like your feedback on our newsletters!

We are interested in your opinion and suggestions as to what you would like to see in our newsletters. Please take a moment to fill out the brief survey below. The survey is anonymous.