Do we need to take supplements?

Most people think that they need to take a supplement to improve their health. Do you need a supplement?

First: You need to discuss taking any supplement with your Primary Care physician (PCP). 

Second: Eating a variety of foods provides all the necessary vitamins and minerals the body need. Eat the rainbow! Check @Myplate.gov for more information.

Third: Certain groups like: All women of childbearing age need to take Folic acid about 400 micrograms daily, whether from supplements or fortified food. Pregnant women, they need iron during pregnancy, and breastfed infants need vitamin D. 

Fourth: Evidence does suggest that some supplements can enhance health in different ways. The most popular nutrient supplements are multivitamins, calcium and vitamins B, C and D. Calcium supports bone health, and vitamin D helps the body absorb calcium. Vitamins C and E are antioxidants—molecules that prevent cell damage and help to maintain health. Research suggests that fish oil can promote heart health. Fish oil probably has the most scientific evidence to support its use.

Safety of the supplements?

1. Dietary supplements are not closely regulated by the FDA, and they can have health claims that are not true or supported by research. There is little evidence that any supplement can reverse the course of any chronic disease.
2. FDA does not evaluate the quality of supplements or assess their effects on the body. If a product is found to be unsafe after it reaches the market, the FDA can restrict or ban its use.
3. Many supplements have mild effects with few risks. But use caution.
4. A few independent organizations conduct quality tests of supplements and offer seals of approval. This doesn’t guarantee the product works or is safe; it just assures the product was properly made and contains the listed ingredients. These organizations that offer quality testing include: ConsumerLab.com, NSF International, U.S. Pharmacopeia. 
5. To make it easy to find reliable information, NIH has fact sheets on dietary supplements at ods.od.nih.gov/factsheets/list-all/. NIH also recently launched an online Dietary Supplement Label Database at www.dsld.nlm.nih.gov. This free database lets you look up the ingredients of thousands of dietary supplements. It includes information from the label on dosage, health claims and cautions.

Source: National Institute of Health.

By: Badria Bedri, nutritionist at Mariposa Community Health Center. 

7/19/24

Eating Healthy while traveling

Summer is here and many of us plan road trips during the summer.

Here are some tips to consider when on the road:

1.    Planning…Planning…Planning: Research the food options available along the way and at your destination and plan your meals accordingly. This can help you make healthier choices.

2.    Hydrate: Travelling by car or plane you find yourself sitting most of the time and that makes it more challenging to steadily drink water. Pack several reusable water bottles to fill with water and regularly drink from during travels. Fruits are hydrating and give energy and provide antioxidants and nutrients. Consider packing a few food storage containers with a variety of ready-to-eat fruit, like berries or mandarins, for a healthy and hydrating snack.

1. Don’t skip meals: Skipping meals can lead to overeating later. Even if you are on the go, try to eat at regular intervals to keep your energy levels stable.
2. Lighten Up Fast Food: Fast food restaurants are convenient, but the healthy choices are very limited. Try to choose grilled meats instead of fried, add extra vegetables, have a salad (hold the dressing and cheese). Have mustard instead of Mayo with your sandwich.
3. Find a local Grocery store: Try to stop at a grocery store for a meal rather than fast food place. Grocery stores offer many healthy options. 
4. Pack your own food: Try making your favorite sandwiches for the trip. If travelling by car take a break and find a park to have a picnic. 
5. Pack your own Snacks: Pack a variety of nuts, jerky, popcorn, fruits, string cheese, apple sauce no added sugar and cut up veggies. 
6. Watch portion sizes: Restaurants often serve large portions, so try sharing a dish, ordering an appetizer, or taking half of your meal to go.
7. Practice moderation: You don’t have to deprive yourself of treats or indulge excessively. Enjoy your favorite foods in moderation and balance them with healthier options. 
8. Add Physical Movement to Travel Plans:  Whether this means planned stops along a road trip or pacing up and down the airplane aisle or while waiting for your flight, try to move the legs and stretch at least a few times each trip. 
9. Bring some fun games to play with your family.

Enjoy your summer trips.

@simplenutrtionsolutionsforyou, @Nationalfoundationforcancerresearch

Migraine and Headache Awareness Month 

Imagine this: you had a tough day at work, and now your head starts to hurt. The nagging headache soon turns into a pounding migraine. You’re nauseous, the light is irritating, you feel foggy, and yet you still need to make dinner, take care of the kids, and clean up the house. You’re suffering in silence, trying your usual remedies of water, aspirin, and pushing through the pain. This pattern continues day after day.

Occasional headaches may be due to stress or dehydration. However, frequent headaches and migraines can be linked to various medical conditions and environmental factors. They are associated with anxiety, depression, heart disease, hypertension, menopause, epilepsy, and post-traumatic stress disorder. Headaches and migraines can indicate underlying health issues, making it crucial not to ignore these symptoms. Instead, see them as clues. When discussing your health history and concerns with your medical provider, don't overlook your headache and migraine issues.

Understanding the triggers of headaches and migraines can be a crucial step in managing them. Some common triggers include:

1. **Allergies**: Allergic reactions can cause inflammation and congestion, leading to headaches. Identifying and managing allergies can help reduce headache frequency.

2. **Caffeine**: While small amounts of caffeine can relieve headaches for some people, excessive intake or withdrawal from caffeine can trigger them. Monitoring your caffeine consumption can be beneficial.

3. **Dehydration**: Not drinking enough water can lead to dehydration, which is a common cause of headaches. Ensuring adequate fluid intake throughout the day is essential.

4. **Diet**: Certain foods and additives, such as processed meats, aged cheeses, and artificial sweeteners, can trigger migraines in some individuals. Keeping a food diary can help identify and avoid these triggers.

5. **Lack of Exercise**: Regular physical activity can reduce the frequency and severity of headaches. Conversely, a sedentary lifestyle can contribute to their onset. Incorporating regular exercise into your routine can be beneficial.

6. **Light Sensitivity**: Bright or flickering lights, including screen glare from computers and smartphones, can trigger migraines. Using screen filters, adjusting lighting, and taking regular breaks can help manage this trigger.

7. **Screen Time**: Prolonged use of digital devices can lead to eye strain and headaches. Following the 20-20-20 rule (taking a 20-second break to look at something 20 feet away every 20 minutes) can reduce eye strain.

8. **Stress**: Emotional stress and anxiety are significant headache triggers. Practicing stress management techniques such as meditation, deep breathing exercises, and mindfulness can help alleviate stress-related headaches.

By identifying and managing these triggers, you can take proactive steps to reduce the frequency and severity of your headaches and migraines. Remember, your health is important. If you experience frequent headaches or migraines, seek professional advice to find the underlying causes and appropriate treatments. 

This information and more can be found at “www.headache.org” through the National Headache Foundation. 

Nutrition and Asthma

Asthma is a chronic respiratory condition characterized by airway inflammation and hyperreactivity, as per the Pub MED Central (PMC).

There is no diet for asthma. You must follow your doctor’s recommendations. But here are a few things to consider:

• Eat a plant-based foods: It might protect against asthma development and improve asthma symptoms through their effects on systemic inflammation, oxidation, and help improve the gut microbiome. 
• Increase the consumption of fruits and vegetables intake will help reduce the risk for asthma & particularly in children, and that is supported by the current literature. 
• Reduce animal product consumption. The consumption of saturated fat, which is the main fat in animal foods, has been associated with airway inflammation and worsened lung function in asthma patients.
• Reduce the consumption of dairy products. Studies show that dairy consumption can raise the risk for asthma and worsen symptoms.
• Increase the fiber intake daily by eating whole grains, fruits, vegetables, beans, nuts, seeds and adding extra fiber by using flax seeds meal. Low fiber intake has been associated with airway inflammation and worsened lung function in asthma patients.
• Avoid sulfites. Sulfites can trigger asthma symptoms in some people. They are used as a preservative. They are found in wine, dried fruits, pickles, cold meats, fresh and frozen shrimp, and some other foods.
• Weight management. Overweight and obese children are at higher risk of developing asthma than normal-weight youths, with risk increasing as degree of obesity increases.

Sources: @Physicians committee for responsible medicine. @Mayo clinic & @PMC

By Badria Bedri, MS 

Nutritionist at Mariposa Community Health Center. 

How Stress sabotages healthy eating and heathy lifestyle?

Stress is part of life. We all experience stress to some degree daily. The way we deal with the stress makes a big difference to our overall well-being. 

MedlinePlus.gov defines stress as a feeling of emotional or physical tension. It can come from any thought that makes you feel frustrated, angry or nervous.

What are the types of stress?

• Acute stress: Is a brief event      such as a heated argument or getting stuck in a traffic jam etc.
• Episodic acute stress: Is a      frequent acute event such as work deadlines etc.
• Chronic stress: Is a persistent      events like unemployment due to a job loss, physical or mental abuse,      substance abuse, or family conflict etc. 

Here we will focus on Chronic stress because it can:  

1. Affect the body’s use of calories and nutrients in various ways. 

2. Raise the body’s metabolic needs and increase the use and excretion of many nutrients. If one does not eat a nutritious diet, a deficiency may occur. 

3. Create a chain reaction of behaviors that can negatively affect eating habits, leading to other health problems down the road.

4. Cause people to crave comforting foods such as highly processed snacks or sweets, which are high in fat and calories but low in nutrients. 

5. Contribute to the lack of motivation to prepare nutritious, balanced meals, or skipping or forgetting to eat meals.

6. Disrupt sleep by causing lighter sleep or more frequent awakenings, which leads to fatigue during the day. In order to cope with daytime fatigue, people may use stimulants to increase energy such as with caffeine or high-calorie snack foods. 

7. Elevate the levels of cortisol that may cause cravings, particularly for foods high in sugar, fat, and calories, which may then lead to weight gain. Cortisol favors the accumulation of fat in the belly area.

A few tips to help with Stress:

1. Mental health counseling or other social support. Feeling alone can add to stress. It can help to talk through feelings and concerns with a trusted individual or a counselor. 

2. Healthy diet. A balanced diet can support a healthy immune system and the repair of damaged cells. Research suggests that certain foods like polyunsaturated fats including omega-3 fats and vegetables may help to regulate cortisol levels. If you frequently rely on fast food because you are tired or too busy to prepare meals at home, consider meal planning, a practice that can help save time in the long run, ensure more balanced healthful meals, and prevent weight gain.

3. Mindful eating. When we “stress-eat,” we eat quickly without noticing what or how much we are eating, which can lead to weight gain. Mindful eating practices counteract stress by encouraging deep breaths, making thoughtful food choices, focusing attention on the meal, and chewing food slowly and thoroughly. This increases enjoyment of the meal and improves digestion. Mindful eating can also help us realize when we are eating not because of physiological hunger but because of psychological turbulence, which may lead us to eat more as a coping mechanism.

4. Regular exercise. Physical activity will help to lower blood pressure and stress hormone levels. Aerobic exercise like walking and dancing increases breathing and heart rate so that more oxygen reaches cells throughout the body. This reduces tension in muscles, including the heart.

5. Meditation or deep breathing techniques. Fast, shallow breathing and erratic thoughts occur in response to stress. Whenever you feel stressed, breathe slowly, focusing on each in- and out-breath. Through this simple act, your parasympathetic nervous system kicks in and can help you calm down. Additionally, certain exercises like yoga and tai chi emphasize deep breathing and a focused mind.

6. Good sleep hygiene. Stress can cause a heightened sense of alertness, which delays the onset of sleep as well as cause interrupted sleep throughout the night. 

7. Practicing work-life balance. Use vacation and personal time, or just set aside an hour a day. A periodic escape from the pressures of work can do wonders to reduce stress, increase productivity, and decrease the risk of physical and mental illnesses that are associated with workplace burnout.

Sources: Harvard T.H. Chan school of public Health,World Health organization and MedLinePlus.gov. 

By: Badria Bedri, MS. Nutritionist at Mariposa Community Heath Center. 3/14/24

  March is National Nutrition Month

What is National Nutrition Month?

National Nutrition Month originally established as a week-long event in 1973, National Nutrition Month expanded to a month-long observance in 1980 due to growing public interest in nutrition. 

Every year a theme is selected to celebrate the National Nutrition Month. The selected theme of National Nutrition Month® 2024 is "Beyond the Table."  

This theme will highlight:

1. The farm-to-fork aspect of nutrition. 

2. Addresses the many ways and places we eat.

3. Emphasizes sustainability efforts.

4. Showcases the expertise of nutrition and dietetics professionals.

Let us examine each topic:

1. The farm to fork of nutrition: Do you know where your food comes from? Do you have a Farmers’ market in your area? Do you buy food from the Farmers’ market? Here in Nogales, we have a Farmers’ market. It is called Nogales Mercado Farmer’s Market. The Nogales Mercado—takes place on Fridays from 4 – 7 p.m., and from 3 – 6 p.m. in the winter—is a weekly farmer’s market where local growers and vendors offer fresh and healthy food options to the community. Please check it out. Eat Locally and support local businesses.

2. The many ways we eat and places we eat affect our health. As we all know that Two-thirds of American adults are overweight, and half of these are obese. Surely part of the problem is on us, but we live in a toxic environment surround by fast foods and convenient stores that sell cheap and high in calorie foods. Choose wisely when eating out, opt for a salad before the meal.

3. This month is Colorectal awareness Month as well. Have you had your test done yet? Colorectal cancer is the second deadliest cancer in the United States. Yet it's one of the few cancers that's preventable thanks to screening. Smart food choices can reduce the risk of colorectal cancer. In general, the American Cancer Society recommends that adults and children choose diets rich in high-fiber foods, such as whole fruits, veggies, nuts, seeds and whole grains.

Badria Bedri, MS @Mariposa Community Health Center.

What about high blood pressure/Hypertension? 

As per the American Heart Association “High blood pressure is a leading cause and controllable risk factor for stroke and heart disease” Therefore it is important that you know your numbers and work with a healthcare professional to control the levels and manage the risks. As per the CDC (Centers for Disease Control & Prevention) nearly half of the adults in the USA have hypertension. The good news – hypertension is controllable, and with proper management, you can lower your risks.

Am I at risk for developing high blood pressure/Hypertension?

There are risk factors that increase your chances of developing high blood pressure, here are a few: 

1. Those that can be controlled are:
   1. Cigarette smoking and exposure to secondhand smoke, Diabetes, being Obese or Overweight, High cholesterol, Unhealthy diet (high in sodium, low in potassium), and drinking too much Alcohol. Also lack of Activity. 
2. Factors that can’t be modified or are difficult to control such as:
   1. Family history of high blood pressure, Race/ethnicity, increasing Age, Gender (males), Chronic kidney disease, Obstructive sleep apnea

The first step to take towards controlling your blood pressure is Lifestyle change. Here are tips to consider:

1. Eat Better: Aim for an overall healthy eating pattern that includes whole foods, lots of fruits and vegetables, lean protein, nuts, seeds without salt and cooking in non-tropical oils such as olive and avocado oil.
2. Be More Active: Adults need to participate in 150 minutes of moderate or 75 minutes of vigorous physical activity. Walking is great for moderate levels of activity. Kids need to have 60 minutes of physical activity every day, including play and structured activities.
3. Quit Tobacco: Use of inhaled nicotine delivery products, which includes traditional cigarettes, e-cigarettes and vaping, is the leading cause of preventable death in the U.S., including about a third of all deaths from heart disease. And about a third of U.S. children ages 3-11 are exposed to secondhand smoke or vaping.
4. Get Healthy Sleep: Getting a good night’s sleep every night is vital to cardiovascular health. Adults should aim for an average of 7-9 hours, and babies and kids need more depending on their age. Too little or too much sleep is associated with heart disease, studies show.
5. Manage Weight: Achieving and maintaining a healthy weight has many benefits. Body mass index (BMI), a numerical value of your weight in relation to your height, is a useful gauge. Optimal BMI for most adults ranges from 18.5 to less than 25. You can calculate it online or consult a health care professional.
6. Control Cholesterol: High levels of non-HDL, or “bad,” cholesterol can lead to heart disease. Your health care professional can consider non-HDL cholesterol as the preferred number to monitor, rather than total cholesterol, because it can be measured without fasting beforehand and is reliably calculated among all people.
7. Manage Blood Sugar: Most of the food we eat is turned into glucose (or blood sugar) that our bodies use as energy. Over time, high levels of blood sugar can damage your heart, kidneys, eyes and nerves. As part of testing, monitoring hemoglobin A1c can better reflect long-term control in people with diabetes or prediabetes.
8. And, if you have high blood pressure: Manage Blood Pressure: Keeping your blood pressure within acceptable ranges can keep you healthier longer. Levels less than 120/80 mm Hg are optimal. High blood pressure is defined as 130-139 mm Hg systolic pressure (the top number in a reading) or 80-89 mm Hg diastolic pressure (bottom number).

@American Heart Association

Badria Bedri, MS, nutritionist at Mariposa Community Health Center. 

Why eating healthy matters no matter, the occasion?

Food presents a challenge for many people during the holidays. Most people think that it is ok to indulge now and worry about the weight or the health laterr. For many people this causes stress and anxiety, That's why adopting a healthy eating mindset is important throughout the entire year.   To start this journey of eating health no matter the occasion:

Start with identifying the reasons you want to eat healthy. 

Have a plan and avoid "decision fatigue."

 Scan what is offered to you first and then Decide what you want to eat and how much you want before adding food to your plate.

 When offered unhealthy foods don’t panic always allow yourself a few unhealthy food options but decide when and where you will make those choices.

 Bringing your favorite fruits or/and vegetables to holiday gatherings to create more options for yourself and others.

Eating a light snack before attending holiday events to lessen the likelihood of overeating.

 Measuring and portioning your food over the holidays.

 Increasing your level of activity and exercise.

 Committing to making changes with someone close to you.

 Banking your calories if you know you'll attend an event with more food options available.

 Finally, be aware of your negative emotions and manage those through healthier means rather than using food to deal with them.

  Join us the third Thursday of every month at the Community Food Bank of Southern Arizona, located at 2636 N. Donna Avenue in Nogales from 9-12 for free healthy cooking demos! For more information, please call Mariposa Community Health Services, Platicamos Salud at 520 375-6050.

Badria Bedri, Mariposa Community Health Center.

Source: Lisa Hardesty, Ph.D., is a clinical psychologist in Psychiatry & Psychology in Mankato, Minnesota.

Lung Cancer, what you need to know

The American Cance Society released updated lung cancer screening guidelines this year, 2023. Yearly screenings with low-dose CT scan for people at increased risk of lung cancer. What is increased risk?

Age: 50-80 years old and in good health. Did you know Medicare covers screening up to age 77 and most private insurance covers up to age 80.

Do you now smoke or in the past smoke? People who currently smoke or have smoked in the past should be screened. For smokers, tobacco smoking history is important. At least 20 pack-years: this means one pack a year is equal to smoking one pack per day for one year. (1 pack = 20 cigarettes). 

People should not be screened if they have serious health problems that will likely limit how long they will live, or if they don’t want any treatment for lung cancer if it is found. 

If you smoke and want to learn more about quitting, contact Alexa Lopez at Mariposa’s Community Health Services Department, 520 375-6050 ext. 1353, she can help connect you with the Arizona AshLine and a quit coach to help you. Quitting smoking can greatly help you reduce the risk of lung cancer. 

If you are interested in getting screened, speak with your provider now, call Mariposa Community Health Center at 520 281-1550 to schedule an appointment. 

Thanksgiving Day is a day of reflection and gratitude. It is a time to celebrate relationships with family and friends. The main even is for the family and friend to socialize & spend quality time together. It is the day with many traditional favorite foods that are hard to resist and specific for this Holiday. And yes, you can have your cake/pumpkin pie and eat it too with a few considerations in mind:

1. Be active: Take a walk with family & friends before and after the meal, if the weather permits.
2. Don’t skip meals because you are waiting for the Big Meal. Eating your meals will help stave off that hunger.
3. Choose recipes that are low in fats, salt, sugar, and calories. Adjust traditional recipes, using less fat, salt, and sugar.  
4. Make your plate looks like Myplate.gov that is filling ½ of your plate with your favorite veggies.
5. Be mindful: Eat slowly, savor and chew your food. 
6. Be easy on/limit the sweet drinks and the alcohol. 
7. Enjoy your favorite dessert within the serving size that is your hand size. 
8. Try this method to tame overeating: Hara Hachi Bu is a Japanese term meaning “Eat until you’re 80% full”. It originated in the city of Okinawa, one of the world’s blue zones regions. 

Domestic Violence Awareness

In our close-knit community, weekends are a time for joyous celebrations with family and friends. Children run around, their laughter filling the air as they play outside. Our simple small-town life leads our lives at a slower and steady pace. However, there is a silent and deeply troubling issue lurking behind closed doors—domestic violence.

Domestic violence is an issue that does not discriminate, affecting people from all walks of life. It occurs when one person in an intimate or familial relationship deliberately seeks to hurt, control, or instill fear in the other. The spectrum of abuse can encompass physical violence, sexual abuse, emotional abuse, economic control, or various other harmful actions. Domestic violence may be a daily occurrence or a sporadic event, but at its core, it is about one person exerting power and control over another. 

According to the CDC, “About 1 in 3 women and about 1 in 4 men report having experienced severe physical violence from and intimate partner in their lifetime.” The ripple effects of domestic violence extend far beyond the immediate victims. Children in homes where domestic violence occurs are particularly vulnerable. According to the Office of Women’s Health, the trauma of children witnessing abuse can lead to stress, anxiety, and unhealthy relationship patterns in their own lives. Breaking this cycle of violence is essential for the well-being of future generations.

Contrary to popular belief, domestic violence does not have to include physical harm. While physical violence is one aspect, it is just the tip of the iceberg. Emotional abuse, for instance, can be just as damaging, including tactics such as yelling, gaslighting, making threats, isolating the victim from friends and family, humiliation, and name-calling. The scars left by emotional abuse run deep, leading to conditions like depression, anxiety, low self-esteem, and even chronic health issues. 

Economic abuse is another form of control, where the abuser may prevent their partner from working, manipulate finances, steal money, or put assets in their name alone. Economic abuse acts as an anchor that keeps victims tied to abusive relationships especially when there are financial responsibilities for children. Regardless of the specific form of power and control exerted, the emotional and mental toll on the survivor can become overwhelming and detrimental.

It's important to emphasize that there are no excuses for domestic violence. Alcohol, drugs, and mental health conditions may contribute to the problem, but they do not justify abusive behavior. Abusers are responsible for the harm they inflict, and they make a choice to perpetrate violence and control.

In our community, help is readily available through the Domestic and Sexual Violence Program at Mariposa Community Health Center. This invaluable program offers support, assistance, and resources to survivors of past or current domestic violence, dating violence, stalking, and sexual violence. The services provided are extensive and include:

• Mobile Advocacy

• Short-Term Case Management

• Support Groups and Group Education

• Outreach and Prevention Activities

• Emergency Assistance and Housing

• Safety Planning

• Lay Legal Advocacy (Court Accompaniment, Orders of Protection, Child Support, Divorce, etc.)

• Referrals to Community Resources

• Referrals to Medical and Behavioral Health

• Access to Sexual Assault Nursing Exams

If you or someone you know is experiencing domestic violence, do not hesitate to seek help. The Domestic and Sexual Violence Program at Mariposa Community Health Center offers its services free of charge to all residents of Santa Cruz County, AZ. You can reach out to them at 520-375-6050 from Monday to Friday and request to speak with an advocate.

Domestic violence thrives in silence and secrecy. By shedding light on this issue and supporting survivors, we can work together to break the cycle of abuse in our community and create a safer, more compassionate environment for all. 

How to lead a heathy lifestyle. 

A healthy lifestyle can help you thrive throughout your life. Making healthy choices isn't always easy. We are all busy and it is hard to find the time and energy to exercise regularly or prepare healthy meals. However, making small efforts will pay off in the long run. Start with simple steps on daily basis till they become habits. There are days when all goes well and days when you won’t get done what you planned to do. We are humans after all. Be kind to yourself and treat your body well. 

Here are a few steps to take towards leading a healthy lifestyle:

• Be physically active for 30 minutes most days of the week. Break this up into three 10-minute sessions when pressed for time. Healthy movement may include walking, sports, dancing, yoga, running or other activities you enjoy.
• Eat a well-balanced, low-fat diet with lots of fruits, vegetables, and whole grains. Choose a diet that's low in saturated fat and cholesterol, and moderate in sugar, salt, and total fat.
• Don't smoke or quit if you do. Ask your health care provider for help.  
• Drink in moderation if you drink alcohol. Never drink before or while driving, or when pregnant.
• Brush your teeth after meals with a soft or medium bristled toothbrush. Also brush after drinking and before going to bed. Use dental floss daily. Dental health is linked to heart health. 

February is National Children's Dental Health Month! During the entire month of February, the American Dental Association (ADA) honors and recognizes dental professionals and all who are passionate about children's healthcare. Take this time to increase awareness about pediatric dental hygiene – and find out how you can best support your child's dental care.

What is National Children's Dental Health Month?

The ADA's Children's Dental Health Day was first celebrated on February 8, 1949. It became a month-long commemoration in 1981. 40 years later, children's dental health continues to be promoted throughout February for National Children's Dental Health Month (NCDHM). Celebrating children's oral health awareness is incredibly important for the community. Tooth decay remains the most common chronic childhood disease. Continuing educational programs and prevention awareness will help motivate more parents and other adults to recognize the seriousness of children's dental disease.

Why is Children's Dental Health Month Important?

NCDHM raises awareness of the importance of teaching children good oral habits early to ensure a lifetime of healthy smiles. Parents or caregivers are essential and can promote children's dental health this month and throughout the year. Support children's dental health by working with dental professionals on specific topics such as:

Tooth decay

Getting your child familiar with their dentist's office

Preventing crowded teeth

Healthy gums in later years

Keeping up with daily oral care and visiting the dentist at least twice a year for an oral examination and professional cleanings are steps you can take towards a happier and healthier mouth! Setting the foundation for your child earlier in life will set your child up for success in the future.

Source: https://www.colgate.com

If you are interested in an oral health screening and fluoride varnish application for your child 0 – 5 please contact Mariposa Community Health Services Department Happy Smile Program with Denisse Romero at (520) 375 6050 ext 1322

or 

Schedule an appointment today with a Mariposa Community Health Center dental provider at Mariposa Dental at (520) 375 5032.

January is Cervical Cancer Awareness Month. Cervical cancer is a preventable disease. The key to preventing

it is to get regular and appropriate screenings, beginning at age 21. If a woman has a family history of cancer

or other risk factors, she should speak with her doctor about how frequently she should get screened.

Screening consists of a Pap test and is part of a well women health check exam. A Pap test is a cervical cancer

screening test that looks for cell changes to the cervix that might become cervical cancer if they are not treated

appropriately. However, receiving an abnormal Pap test result does not necessarily mean a woman has cancer.

A Pap test can find cell changes to the cervix caused by the Human Papilloma Virus (HPV). HPV tests find

the virus and help healthcare providers know who is at higher risk for cervical cancer. Pap and HPV tests

(either alone or in combination) are recommended for women, and they should ask their healthcare provider

how often she should be screened, which tests are right or her, and what age to begin.

Additionally, men and women can get HPV-related cancers that are preventable by getting a vaccine. Getting

a child vaccinated can protect them from common HPV related cancers and should be discussed at your

child’s annual wellness exam with your healthcare provider. The CDC recommends all boys and girls get the

HPV vaccine at ages 11-12 as the vaccine produces a stronger immune response when taken during preteen

years. For this reason, up until the age of 14, only two doses of the vaccine are required. For those 15 years of

age and older, a full three-dose series is needed. Talking to a doctor about the HPV vaccine is the best course

recommended.

Need to schedule your well woman health check exam and cervical cancer screening with your primary care

provider or OBGYN provider? Need to schedule your child’s annual wellness exam and to learn more about

the HPV vaccine with your child’s pediatrician?

Don’t hesitate to call Mariposa Community Health Center at (520) 281-1550 to schedule an appointment.

No insurance? No problem! Contact our Well Woman Health Check Program at Community Health Services

at (520) 375-6050 to help with the costs of cervical cancer screening if you are uninsured or underinsured, a

woman over the age of 21, and live in Santa Cruz County.

So, remember to get screened for cervical cancer. Early detection is associated with survival and quality of life!

  World AIDS Day is commemorated around the globe on December 1st. Through this event observers celebrate progress made in the battle against the epidemic and more importantly remind us of remaining challenges. The theme for World Aids Day 2021 observance is: “Ending the HIV Epidemic, Equitable Access, Everyone’s Voice”.

It is also an opportunity for people worldwide to unite in the fight against HIV, show their support for people living with HIV, and remember those who have died from an HIV-related illness. Started in 1988, World AIDS Day was the first-ever global health day.

Some important facts:

According to the Centers for Disease Control and Prevention, in 2019, 36,801 people received an HIV diagnosis in the United States. From 2015 to 2019, HIV diagnoses decreased 9% overall in the US. In that same year, the number of new HIV diagnosed cases were among the 25–34-year old’s in the US.

The number of people living with HIV globally in 2020 was 37,700,000. Newly infected people in 2020 were 1,500,000 and 680,000 people died from HIV related causes, that same year.

Although the world has made significant progress since the late 1990s, HIV remains a major global public health issue.

  Preventing pre-diabetes and diabetes is the focus of November 2021’s National Diabetes Month. 

Prediabetes is a serious health condition where your blood sugar levels are higher than normal, but not high enough yet to be diagnosed as type 2 diabetes. According to the CDC, more than 1 in 3 U.S. adults have prediabetes—that’s 88 million people—but the majority of people don’t know they have it.

Type 2 diabetes, which is the most common type of diabetes occurswhen your blood glucose, ( blood sugar), is too high. Blood glucose is your main source of energy and comes mainly from the food you eat. Insulin, a hormone made by the pancreas, helps glucose get into your cells to be used for energy. In type 2 diabetes, your body doesn’t make enough insulin or doesn’t use insulin well. Too much glucose then stays in your blood, and not enough reaches your cells.

Type 2 diabetes can happen at any age, even during childhood. However, type 2 diabetes occurs most often in middle-aged and older people. You are more likely to develop type 2 diabetes if you are age 45 or older, have a family history of diabetes, or are overweight or obese. Diabetes is more common in people who are African American, Hispanic/Latino, American Indian, Asian American, or Pacific Islander. 

Physical inactivity and certain health problems such as high blood pressure affect your chances of developing type 2 diabetes. You are also more likely to develop type 2 diabetes if you have prediabetes or had gestational diabetes when you were pregnant.

Diabetes symptoms, which can develop slowly over many years, include:

· increased thirst and urination

· increased hunger

· feeling tired

· blurred vision

· numbness or tingling in the feet or hands

· sores that do not heal

· unexplained weight loss

The good news is that you can prevent getting type 2 diabetes by:

Losing weight if you are overweight and keeping it off. Just by losing 5 to 7 percent of your current weight you could prevent type 2 diabetes.

Moving more. Getting at least 30 minutes of physical activity, such as walking, at least 5 days a week. Start slowly and build up to your goal.

Eating healthy foods. Eating smaller portions to reduce the number of calories you eat each day will help to lose weight. Choosing foods with less fat is another way to reduce calories. Drink water instead of sweetened beverages.

Mariposa Community Health Services Department at Mariposa Community Health Center offers free Diabetes Prevention Classes and Diabetes Management classes. For more information, please contact 520 375-6050.

National Breast Cancer Awareness Month is an annual campaign to increase awareness of the disease. Breast Cancer is the most common cancer diagnosed in women in the United States, other than skin cancer. It is the second leading cause of cancer death in women, after lung cancer. There are over 3.1 million breast cancer survivors in the United States.  According to the National Breast Cancer Foundation, more than 200,000 women are diagnosed with breast cancer every year. More than 40,000 succumb to the disease every year. Remember, all women should perform a monthly breast self-exam to check for breast changes (it is simple to do)! 

While most people are aware of breast cancer, many forget to take the steps to have a plan to detect the disease in its early stages and encourage others to do the same. The breast cancer mortality rate in Santa Cruz County is higher than for Arizona. Nationally, breast cancer is diagnosed in later stages among Hispanic women than among all U.S. women. For more information, visit www.nbcam.org

What can you do? Get screened and talk to your doctor about which screening test are right for you if you are at a higher risk. Have a mammogram every year starting at age 40 if you are at average risk. Have a clinical breast exam at least every 3 years starting at age 20, and every year starting at age 40. 

You can schedule your breast screening appointment at Mariposa Community Health Center at (520) 281-1550. 

No insurance? No problem! Our Well Women Health Check Program can help if you are uninsured or underinsured, a woman ages 40-64, and live in Santa Cruz County. Call us for more information at (520) 375-6050 or stop by at second floor of the Mariposa Sierra Building.

DON’T TAKE A CHANCE!

Get screened and encourage the women in your life to get screened!!

Did you know that in Santa Cruz County, there are approximately 2,700 people struggling with a substance use disorder or addiction? Or that an estimated 80% of those with a substance use disorder do not receive a diagnosis or treatment?  

The Santa Cruz County Overcoming Substance Addiction (SOSA) Consortium is working to address this need for substance use disorder prevention, treatment, recovery, and workforce development. The S.O.S.A. Consortium began in 2019 with the support of a Health Resources Services Administration Rural Communities Opioid Response Planning Grant. Our goal is to collaborate across sectors to increase the availability of and access to culturally and linguistically appropriate services to help people prevent, treat, and recover from substance use disorder, specifically opioid use disorder. 

Mariposa Community Health Center leads the S.O.S.A. Consortium efforts along with project leads in each of the four target areas: Circles of Peace for prevention, Community Health Associates for treatment, Pinal Hispanic Council and Helping Ourselves Pursue Enrichment, (HOPE) Inc for recovery, and Southeast Arizona Area Health Education Center (SEAHEC) for workforce development. The consortium also includes participation from Nogales, Rio Rico, and Tubac Fire & Emergency Medical Services (EMS), Santa Cruz County Sheriff’s Department, Nogales Police Department, Holy Cross Hospital, Santa Cruz County Attorney’s Office, Mariposa’s clinical pharmacist team, Community Medical Services (CMS), Sonora Prevention Works, Arizona Complete Health, Arizona Department of Health Services, PEPP, Inc/Amado Youth Coalition, along with primary care providers, other nonprofit organizations, behavioral health providers, local court system, school partners, and partners from the University of Arizona. 

In the two years since the S.O.S.A. Consortium has formed, we have made important strides towards our goal. Collectively, the S.O.S.A. Consortium partners have trained more than 500 community members, which include youth, faith-based community, and health professionals in stigma reduction, substance/opioid misuse, and Naloxone overdose reversal treatment.  Collectively we have increased the availability, access, and distribution of Naloxone, the life-saving medication that can reverse the effects of an opioid overdose.  We have also implemented an innovative collaboration between EMS, peer support specialists, and medication assisted treatment providers to connect people to treatment services.  We have strengthened our collaboration with the criminal justice system, and distributed over 500 bags filled with SUD information, Deterra kits to safely dispose of prescription medicines, and Naloxone overdose reversal treatments.  We have improved the coordination of care between primary care and behavioral health providers, with an emphasis that patients with infectious drug-use diagnoses are referred to appropriate treatment.       

The SOSA Consortium meets monthly and has continued to work for our community throughout the COVID-19 pandemic.  Unfortunately, the stress and isolation of the pandemic has increased the need for substance use disorder services, and sometimes has prevented people from seeking services. Our work is more important than ever. 

There is a lot of work to be done surrounding the issues of substance use disorder/opioid use disorder and behavioral health.  We are looking forward to continuing to implement system changes in the areas of prevention, treatment, and recovery with all our partners. 

August 31 was International Overdose Awareness Day.  We remembered those that have been affected by addiction, particularly those who have suffered an overdose on August 31st at a community and resource fair at Pierson field.  

September is National Recovery Month which is a national observance to educate our communities that substance use treatment and mental health services allows those with mental and substance use disorders to live healthy and fulfilling lives.  Let’s take this time to celebrate the success made by those in recovery.

If you or someone you know is suffering from addiction, help is available!  

For more help or more information contact:  

Mariposa Community Health Center (520) 281-1550

Circles of Peace (520) 281-0579

Community Health Associates (520) 394-7400

Pinal Hispanic Council (520) 287-0015

  World Breastfeeding Week was started by The World Alliance for Breastfeeding Action in 1992 to generate public awareness and support for breastfeeding. World Breastfeeding week is officially celebrated on 1-7 August every year worldwide. The World Alliance for Breastfeeding Action is responsible for the Baby Friendly hospital initiative and so much more. As part of the campaign to achieve their goals and get more information about breastfeeding out to the world, WABA began to think about creating a day to dedicate to the celebration of all things breastfeeding. The idea of a day grew and lead to what we now know as World Breastfeeding Week. Each year, WABA designs a new theme and slogan to represent World Breastfeeding Week. The theme is meant to emphasize and bring awareness to a particular aspect of breastfeeding while building upon the topics of the past. This Year will focus on how breastfeeding contributes to the survival, health and wellbeing of all, and the imperative to protect breastfeeding worldwide. 

Mariposa Community Health Center will host their annual World Breastfeeding Week Celebration on August 4th, 2021, from 10:00am-12:00pm. This will be the first in Person celebration since 2019. Pregnant and Breastfeeding mothers can come and celebrate their accomplishments with breastfeeding and hear testimonial from previously breastfeeding mothers and learn more about its benefits. Some Benefits include Ideal Nutrition; Breast milk contains everything baby needs for the first 6 months of life, in all the right proportions. Antibodies, reduces the risks of infections, SIDS, diabetes, and childhood leukemia. 

The WIC Program includes a Breastfeeding Peer Counselor Program, which helps support mothers during pregnancy and breastfeeding. WIC formed a Breastfeeding Support Group called “Milky Mamas” this group is currently meeting the 4th Thursday of the Month via Zoom at 4pm. This Group includes pregnant and breastfeeding moms that need support from peers that have similar concerns and talk about “mom life”. 

Mariposa WIC is working on restarting the Breastfeeding Circle Committee, which is a committee that collaborates with other community agencies and members to increase breastfeeding rates and duration in the community.

For more information, please contact Andrea Tapia, WIC Breastfeeding Coordinator at (520) 287-4994.

  Summer is here and most of us want to spend it outside. We want to barbecue, go on hikes, spend time in a pool and we especially want to go to the beach. These are all fun activities that we can do with our family and friends. Taking some simple safety precautions, however, can reduce our skin cancer risk.  

Skin cancer is caused by too much exposure to ultraviolet (UV) light. UV rays are invisible, and they come from the sun, tanning beds, and sunlamps. They burn the skin and can damage skin cells. 

This summer remember to stay safe by:

· Staying in the shade (under an umbrella or tree) as much as possible especially during 9:00am to 3:00pm (standard time). 

· Using sunscreen or protective clothing. Both mineral and chemical sunscreens with an SPF of 15 or higher. 

· Wearing long sleeved shirts and pants when possible as these provide protection from the harmful UV Rays. If you are at the beach, try wearing a t-shirt or beach cover up for extra protection. 

· Wearing a hat that covers your face, ears, and the back of your neck. Darker hats may offer more protection against UV Rays. 

· Protecting your eyes and the skin around them from UV rays with sunglasses. Wearing sunglasses also reduces the risk of cataracts. For maximum protection look for sunglasses that block both UVA and UVB rays. Most sunglasses sold in the US do meet this standard. 

 June is Cataract Awareness Month

If you notice your vision is becoming more clouded, blurred or dim it might be time to get an eye exam to determine if you have cataracts developing over the lens of your eye. Cataracts generally take time to develop but if left untreated they can cover your entire eye lens and affect your vision. 

Other signs and symptoms of cataracts are:

• Increasing difficulty with vision at night
• Sensitivity to light and glare
• Need for brighter light for reading and other activities
• Seeing "halos" around lights
• Frequent changes in eyeglass or contact lens prescription
• Fading or yellowing of colors
• Double vision in a single eye

Causes

Cataracts develop as we age or an injury changes the tissue that makes up your eye's lens. Cataracts can also be caused by other eye conditions, past eye surgery or diabetes. Long-term use of steroid medications can also cause cataracts to develop.

How cataracts form

A cataract forms over the lens which is positioned behind the iris (colored part of the eye). As you age, the lens becomes more inflexible, less transparent and thicker. Aging and medical conditions cause the tissue in the lens to breakdown and clump together. This causes a clouding within certain areas of the lens. Over time, this clouding becomes thicker and denser and eventually can cover the entire lens.

Risk factors

Some risk factors are:

Age

Diabetes 

Too much sun exposure

Smoking

Obesity

Hypertension

Excessive alcohol consumption

Prevention

Although there are not proven ways to prevent cataracts, doctors recommend getting regular eye exams, quit smoking, eat plenty of fruits and vegetables, reduce excessive alcohol consumption and wear sunglasses regularly.

For more information: https://www.mayoclinic.org/diseases-conditions/cataracts/symptoms-causes/syc-20353790

May is Mental Health Awareness

You’re Not Alone!

May is Mental Health Awareness Month! During this month, organizations and individuals come together to talk openly about mental health, how it affects the community, and reduce stigma around the topic. We have invited our Teen Health Facilitators, Luis Longorio and Juan Mezquita, to team up with mental health training instructors Arely Zavala and Alexa Lopez and share important information about mental health this month.

Mental Health is just as important as physical health because it is an individual’s state of wellbeing surrounding their thoughts, emotions, and behaviors. When someone is not mentally well, their physical health, relationships, everyday routines, and environments are negatively affected. It is important to take care of our mental health during all stages of our lives, especially during difficult times like living through a global pandemic. 

The truth of the matter is that people suffer from mental health issues more often than we realize. According to the CDC, an estimated 50% of all Americans are diagnosed with a mental illness or disorder at some point in their lifetime, with many of these issues arising during the teen years. Factors that can negatively affect someone’s mental health include stress, isolation, and relationship problems. There are also trauma, tragedies, financial struggles, and even the COVID19 pandemic that can take a significant toll on a person’s mental wellbeing. 

A person’s experiences can influence their understanding of mental health. When these topics are taboo, it can be especially difficult to reach out and take the first step towards recovery. There could be misconceptions, stigma, embarrassment, or fear preventing them from accessing care or getting support from friends and family. An estimated 26 million people in the United States who have a mental health condition are going untreated. 

However, our mental health should not be stigmatized, since we live with it every day and mental health conditions are very common. With the right help and support you can work to improve your mental wellbeing. When we foster openness and understanding, it is easier for an individual to seek help. There are different ways to start taking care of your mental health. You can talk to your healthcare provider or seek help from a mental health professional. 

If you want to learn more about mental health issues you can take the free classes, Ending the Silence and Youth Mental Health First Aid, offered by Mariposa Community Health Center’s Community Health Services Department Platicamos Salud. Ending the Silence is a 1-hour presentation for both youth and adults that can help you start the conversation about mental health. This provides you with information on what you can do to help yourself and others who are experiencing a mental health condition. Youth Mental Health First Aid is a more in-depth class for adults that teaches them how to best support youth and connect them with help when needed. Both programs help you identify warning signs and give you ways to offer support to those who need it. For Ending the Silence contact Arely Zavala at azavala@mariposachc.netor 520.375.6050 ext.1363. For Youth Mental Health First Aid contact Alexa Lopez at ajlopez@mariposachc.netor 520.375.6050 ext. 1353. We can’t become a mental health professional overnight, but we can learn how to be a bridge to help for the people we care about.

Another way you can maintain your mental wellbeing at home is practicing positive coping skills. Coping skills are positive habits that help you release stress and deal with your emotions in a healthy way. There’s no one-size-fits all method to cope, but here are some examples:

· Exercising

· Practice art

· Sports

· Reading

· Listening to music

· Breathing or mindfulness exercises

· Practicing self-care

· Talking to your friends and family

You can try these examples out and see what works best for you! The most important thing is taking that initial step to improve your mental health and have that conversation with your loved ones to reduce the stigma. You can reach out to Mariposa Community Health Center at (520) 281-1550 to see what resources are available to you.

Nation Suicide Prevention Lifeline: 1.800.273.8255

Confidential 24/7 Local Crisis Line: 1.866.495.6735

April is Sexual Assault Awareness Month

Sexual Assault Awareness Month calls attention to the fact that sexual violence is widespread and impacts every person in the community. One of the biggest barriers to preventing sexual violence is understanding sexual violence. Often, victims of sexual violence are left feeling isolated and ashamed without the support they need to begin to heal. Understanding the facts and dispelling the myths about sexual violence is crucial to holding offenders accountable and ensuring that victims are treated with respect and receive the support they need. 

There are several myths related to sexual violence such as that sexual assault is provoked by the victim’s actions, behaviors, or by the way they dress. When in fact sexual assault is NEVER the victim’s fault. Sexual assault is a violent attack on an individual, not a spontaneous crime of sexual passion.  For a victim, it is a humiliating and degrading act. No one “asks for” or deserves this type of attack. 

Another myth is that sexual assaults only occur in dark alleys and isolated areas. In fact, a sexual assault can happen anywhere and at any time. The majority of assaults occur in places ordinarily thought to be safe, such as homes, cars and offices. 

Many people believe that Sexual assault results from an uncontrollable impulsive sexual urge. This is not true, in fact sexual assault is motivated by hostility, power and control. Sexual assaults are not motivated by sexual desire. Humans are capable of controlling how they choose to act on or express sexual urges. 

Many people also believe that people who commit sexual assaults are obviously creepy, abnormal perverts, or people who could be easily identified and avoided. This is also, not true, in fact sexual offenders are “ordinary” and “normal” individuals who come from all educational, occupational, racial, and cultural backgrounds. You cannot pick a sex offender out of a crowd. This myth demonstrates our cultural tendency to blame victims – it is not the case that victims are assaulted because they failed to spot an obvious perpetrator. 

It is also common to believe that men cannot be victims of sexual violence. In fact, men can be and are victims of sexual violence. Approximately 1 in 6 men will be victims of sexual violence at some point in their lifetime. Being a victim of sexual violence does not make a man less “manly” and does not have implications for his sexual orientation. Some people also believe that women cannot be sex offenders. The fact is an overwhelming majority of sex offenders are male, but it is possible for women to be perpetrators of rape and sexual violence, even against men. 

It is important to promote awareness in our community about Sexual Assault, and how this is a real issue. We know young people experience heightened rates of sexual violence, and youth ages 12-17 are 2.5 times as likely to be victims of rape or sexual assault. Rape, sexual assault, and sexual harassment harm our community and statistics show 1-5 women and 1 in 71 men will be raped at some point in their lives. Unfortunately, we also know that people in the LGTBQ+ community experience sexual assault at a rate that is comparable or higher than the sexual assault rate for heterosexual individuals. Let’s join communities across the country in taking action to prevent sexual violence in Santa Cruz County. 

Mariposa Community Health Center offers advocacy, support, education, and resources for individuals in domestic violence, dating violence, sexual violence, and stalking situations. Services are free of cost, available throughout Santa Cruz County, and you do not have to be a patient of Mariposa Community Health Center to receive assistance.  Together, we can raise the community awareness about Sexual Assault, not just in April, but each day of the year is an opportunity to create a change and impact someone’s life. Feel free to contact Community Health Services (Platicamos Salud) for more information at (520) 375-6050. 

Nogales “Little” Mercado Celebrates National Nutrition Month

The Nogales “Little” Mercado is a collaboration of community partners connecting local food producers with Nogales shoppers. We are celebrating National Nutrition Month by improving the health and well-being of the Nogales community, economy, and environment. We are following CDC guidelines to serve you safely during COVID-19, including requiring masks to be worn properly at all times and enforcing social distancing. 

Our main goal is to provide a downtown location for residents to purchase locally-grown, healthy foods as well as create a socially- vibrant, healthy environment where all can learn, share and enjoy the community. National Nutrition Month reminds us to celebrate our culture and health through food. By increasing access to local produce in Downtown Nogales, the Nogales “Little” Mercado is helping to bring healthy choices to your table. We are here to share recipes and meal ideas, so you can feel confident trying something new, or preparing your favorite vegetable in a new and healthy way.

Our volunteer-led community garden provides fresh lettuce, cooking greens like bok choy and chard, sweet carrots, and more! Thanks to our longtime volunteer, Juanita Gonzales, we have lovingly-grown, delicious vegetables and fruit all year-round. 

We accept SNAP/EBT

We strive to make our product affordable for families on a budget. When customers use their SNAP/EBT Card at our farmer's market, every dollar they spend is matched with an extra dollar to spend on more Arizona-grown fruits and vegetables, with no daily limit. Known as Double Up Food Bucks, this federally- funded effort doubles the value of your SNAP benefits at participating farmers markets. 

More ways to eat local

The Nogales "Little" Mercado Farmer's Market is part of the Cosechando Bienestar (Harvesting Wellbeing) initiative. Our mission is to renew food traditions in Nogales so that locally-grown food is enjoyed by all for better health. We have partnered with Nogales Community Development, SEEDS Youth Group, and the Iskashitaa Refugee Network in Tucson to grow and glean more food locally and get it to residents who need it most. 

Donate your extra fruit!

Cosechando Bienestar participants identify fruit trees and other food resources in public and private properties. We work with owners to harvest excess fruit that is otherwise going to waste. We redistribute the fruit through the Nogales "Little" Mercado Farmer's Market’s cooperative table, La Mesa Cooperativa. Anyone with extra produce from their backyard can donate or resell with us and keep local food out of the landfill. 

Grow your own!

Cosechando Bienestar also aims to be a resource for both new and experienced backyard gardeners. From chiltepins to tomatoes, cilantro, and zucchini, our climate is excellent for growing your own nutritious food. Kids love to get their hands dirty, and are more likely to eat veggies they’ve helped grow. Watch our social media for upcoming virtual gardening workshop information. 

Follow us on Facebook https://www.facebook.com/NogalesMercado, check out our website and sign up for our weekly e newsletter at www.nogalesmercado.com, call Erika M. Burgos 520.375.6050 x1302 or Santos Yescas 520.397.9219, or email emunozburgos@mariposachc.net