2024 Volume 5-Issue 6

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

Heart Health Month

Heart disease is the leading cause of death in the US. The good news is there are many ways to protect your heart & stay healthy!

Knowing what your risk factors are can help you take action and prevent heart disease:

  • Having high blood pressure
  • Having high cholesterol.
  • Being overweight or obese.
  • Having prediabetes or diabetes.
  • Smoking tobacco products.
  • Lack of physical activity.
  • Family history of heart disease.
  • Unhealthy eating behaviors.
  • If you are age 55 or older for women and age 45 or older for men.

Eating the foods below can keep your heart staying healthy:

  • Vegetables
  • Fruits
  • Whole grains
  • fat-free or low-fat dairy
  • Protein rich foods, such as fish, lean meats, eggs, nuts, seeds and soy products
  • Oils and foods high in "good" fats; canola, corn, olive, safflower, sesame, sunflower, and soybean oils (not coconut or palm oil), nuts, nut and seed butters, salmon and trout, avocados, and tofu.

To protect our hearts, we want to limit certain things from our diet:

  • Limiting sodium, or salty foods

  • Limiting saturated fats

  • Limiting added sugars such as sweetened drinks and snacks (soda, fruit drinks, cakes, cookies, donuts, ice cream, candy, jams, syrups, etc.).

Paying attention to appropriate portion sizes is also important!

Eating the right amount of calories for your body based on your gender, age, and physical activity level is good for our hearts.

To get a personalized food plan visit:

Get Your MyPlate Plan

A physical activity routine is a part of Heart-Healthy Living!

Regular physical activity can:

  • improve your fitness & build muscle.
  • lower cholesterol levels as well as manage high blood pressure.
  • lower stress and improve mental health.
  • lower your risk of other conditions such as type 2 diabetes, depression and cancer.

For more information visit: What is Heart-Healthy Living? from the National Heart, Lung, and Blood Institute

Recipe of the Week

Brussels Sprouts, Apple and Sweet Potato Hash

Brussel Sprouts are packed with immunity-boosting vitamin C and cancer fighting agents!

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!

Heart-Healthy Living: How to Use Herbs and Spices Instead of Salt

Eating less salt and sodium can help protect your heart. Try these herbs and spices instead of salt to season your food. Start with small amounts to see if you like them.

Click here for a printable hacking your snacks guide.



Hey Kids!

Can you find all the healthy heart words?

(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

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.

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.