Tuesday, October 13, 2015

October, National Apple Month: Health Benefits and Recipes

Health Benefits
Apple is a fruit rich in antioxidants and a good source of fiber. Quercetin is an antioxidant found in apples and may inhibit lung cancer. Pectin found in apples help treat diarrhea and constipation by adding bulk to the stool. Other benefits being studied include treatments for diabetes, heart disease, lowering blood pressure, lowering blood levels of LDL, reducing risks of Alzheimer’s, and decreasing bone fractures.

Apple seeds should never be eaten. They contain the poison cyanide.

Let’s not forget the peel. The apple peel contains ursolic acid, a chemical that may prevent muscle wasting.

There may be some truth to “An Apple a Day, Keeps the Doctor Away”.


Baked Sliced Apples

Yield: 2 servings

2 Apples, cored and sliced
1 Tbsp Lemon juice
1/4 teaspoon Vanilla
1/2 cup Lemon-Lime Soda, diet
1/4 teaspoon Cinnamon, ground
1/2 cup Bran Flakes
1/2 cup Applesauce, unsweetened

1. Preheat oven to 375°F. In a mixing bowl, combine apples, lemon juice, vanilla, and lemon-lime soda. Toss to combine.

2 Layer sliced apples in a baking pan.
3 Combine cinnamon, bran flakes, and applesauce. Place mixture over apples.
4 Bake 45 minutes or until apples are tender.
5. Serve with low fat vanilla yogurt or ice cream.

Apples - Health Benefits with Allison Parker, MS, RD

References and Resources
1. U.S. Apple Association
2. WebMD: Apple
3. U.S. Apple Association: Recipes

Nutritional Analysis Services
Ensure accurate and cost effective nutritional analysis and food nutrition facts labels for your recipes and menus utilizing an extensive research database. A great service for the Media, Cookbook Publishers, Writers, Chefs, Recipe Websites and Blogs. Your readers will enjoy and benefit from the Nutrition information.

For more information, visit Dietitians-Online Nutritional Analysis Services

Sandra Frank, Ed.D, RDN, LN

National School Lunch Week
October 12–16, 2015

"In the long view, no nation is
healthier than its children,
or more prosperous than its farmers."
- President Harry Truman, on signing the
1946 National School Lunch Act.

Through the Years

The National School Lunch Program was created in 1946 when President Truman signed the National School Lunch Act into law. The National School Lunch Program is a federal nutrition assistance program. Through the years, the program has expanded to include the School Breakfast Program, Snack Program, Child and Adult Care Feeding Program and the Summer Food Service Program. In 1962, Congress designated the week beginning on the second Sunday in October each year as "National School Lunch Week."

The video below looks at the school lunch program from the late 1930’s to the present day and includes President Obama signing the Healthy, Hunger-Free Kids Act. One can see from the photographs some of the changes in the foods provided. There is an increase in whole grains, fruits, vegetables, lean protein and lowfat dairy. (Part of the video has clips from a film produced by the USDA in the mid-60s.)

School Lunch Resources 
Organizations, Associations, and Programs
School Nutrition Association Celebrate NSLW 2015 with the theme of “School Lunch Snapshot.” It’s about sharing the best, real images of today’s school lunch. The School Nutrition Association is a national, nonprofit professional organization.  Mission. To advance good nutrition for all children.
National Farm to School Month Farm to School is broadly defined as any program that connects schools (K-12) and local farms with the goal of serving healthy meals in school cafeterias, improving student nutrition, providing agriculture, health, nutrition education, and supporting local and regional farmers. Farm to School programs exist in all 50 states, but since Farm to School is a grassroots movement, programs are as diverse as the communities they serve.

About the Farm to Preschool program at UEPI, Occidental College
The National School Lunch Program (NSLP) is a federally assisted meal program operating in public and nonprofit private schools and residential child care institutions. It provides nutritionally balanced, low-cost or free lunches to children each school day. The program was established under the National School Lunch Act, signed by President Harry Truman in 1946.
Kids Eat Right Kids Eat Right your source for scientifically-based health and nutrition information you can trust to help your child grow healthy. As a parent or caretaker you need reliable resources and you can find them here, backed by the expertise of nutrition professionals.
Team Nutrition. Campaign launched by USDA's Food and Nutrition Service (FNS) to encourage and teach children, parents, and caregivers to eat healthy and be physically active every day. 
Choose MyPlate. The website features practical information and tips to help Americans build healthier diets.
Let’s Move is about putting children on the path to a healthy future during their earliest months and years. Giving parents helpful information and fostering environments that support healthy choices. Providing healthier foods in our schools. Ensuring that every family has access to healthy, affordable food. And, helping children become more physically active.

Elmo Doesn't Fear Obama's School Lunch

Elmo joins White House Chef Sam Kass in White House kitchen to talk about the importance of healthy and delicious school meals following President Obama's signing of the Healthy, Hunger-Free Kids Act. 

We Can. The We Can! GO, SLOW, and WHOA Foods fact sheet (pdf) can be posted on the refrigerator or used when grocery shopping. The We Can! Parent Tips - Snack (pdf) 100 Calories or Less tip sheet can help consumers choose vegetables, whole grains, and fat-free or low-fat (1 percent) milk for healthier snacks.
Healthy Children The American Academy of Pediatrics (AAP) and its member pediatricians dedicate their efforts and resources to the health, safety and well-being of infants, children, adolescents and young adults. Healthy Children - Nutrition; Food Allergies in Children
Action for Healthy Kids, we believe there are ways to reduce and prevent childhood obesity and undernourishment. Learn how Action for Healthy Kids is working with schools, families and communities to help our kids learn to be healthier and be ready to learn.

National Dairy Council® (NDC)
Child Nutrition Fuel Up To Play 60 sponsored by National Dairy Council and the National Football League, in collaboration with United States Department of Agriculture (USDA).
Fuel Up to Play 60 is an in-school program that encourages the availability and consumption of nutrient-rich foods, along with at least 60 minutes of daily physical activity.
Fruits and Veggies More Matters

Tom Vilsack, Secretary of Agriculture stated “National School Lunch Week reminds us how important it is that our children be healthy and active, that they not go hungry, and that they have access to nutritious meals." 

Monday, October 12, 2015

Columbus Day and a Look at Scurvy

On the evening of August 3, 1492, Columbus departed from Palos de la Frontera, Spain with three ships: the Niña, Pinta and Santa María. Land was sighted on October 12, 1492. Columbus called the island San Salvador (today it is known as the Bahamas).

Scurvy was a major health problem onboard Christopher Columbus ships. Fresh fruits and vegetables were not taken on these long voyages due to spoilage. This resulted in a high incidence of scurvy among the sailors. The relationship between scurvy and Vitamin C had not been discovered yet.

The typical foods brought on these long journeys consisted of water, vinegar, wine, olive oil, molasses, honey, cheese, rice, almonds, salted flour, sea biscuits, dry legumes, salted and barreled sardines, anchovies, dry salt cod and pickled or salted meats (beef and pork). Fresh livestock included pigs and chickens were part of the ships provisions. Fish was readily available.

Foods were commonly salted and pickled as a method of preserving the food. The crew was served two meals a day. Foods were mostly boiled and served in a large wooden bowl. The sailors ate with their fingers because they had no forks or spoons. There was a lack of proper sanitation. Hand washing before meals was not required.

There is a legend that during one of Christopher Columbus's voyages some sailors had scurvy and wanted to be dropped off at one of the nearby islands and die there rather then dying on board. While the men were on the island they ate some of the island's fresh fruits and vegetables and to their amazement began to recover. When Columbus's ships passed by several months later, the captain saw the men were alive and healthy. The island was named Curacao, meaning Cure.

Foods Rich in Vitamin C
Pirates For Sail talks about Scurvy Awareness and Prevention
Filmed at Piratz Tavern, Silver Spring, MD 

Sunday, October 11, 2015

National Pretzel Month: Nutrition and Recipe

Pretzel Dips

Nutrition Information

Pretzel Recipe: Pizza Pretzel with
Pasta Sauce

A Brief History Of The Pretzel,
presented by Synder's of Hanover

Today, the popular advertisement words
are Sustainability or Renewable.

Saturday, October 10, 2015

October 10, World Mental Health Day
The Relationship Between Nutrition and Depression

Understanding Nutrition, Depression and Mental Illnesses,   T. S. Sathyanarayana Rao, M. R. Asha,1 B. N. Ramesh,2 and K. S. Jagannatha Rao2 (To review the entire article, click the following link.)
Nutrition and food patterns play a key role in the onset, severity and duration of depression. These may include poor appetite, binge eating, overeating, anorexia, skipping meals, and a desire for sweet foods. Nutritional neuroscience is an emerging discipline shedding light on the fact that nutritional factors are intertwined with human cognition, behavior, and emotions. 

The dietary intake pattern of the different population throughout the world reflects they are often deficient in many nutrients, such as essential vitamins, minerals, and omega-3 fatty acids. Studies have indicated that daily supplements of vital nutrients are often effective in reducing patients' symptoms. Supplements containing amino acids have also been found to reduce symptoms, as they are converted to neurotransmitters which in turn alleviate depression and other mental health problems. When we take a close look at the diet of depressed people, an interesting observation is that their nutrition is far from adequate. They make poor food choices and selecting foods that might actually contribute to depression

The most common nutritional deficiencies seen in patients with mental disorders are of omega–3 fatty acids, B vitamins, minerals, and amino acids that are precursors to neurotransmitters. Accumulating evidence from demographic studies indicates a link between high fish consumption and low incidence of mental disorders; this lower incidence rate being the direct result of omega–3 fatty acid intake. Majority of Asian diets are usually also lacking in fruits and vegetables, which further lead to mineral and vitamin deficiencies.

Carbohydrates have been found to affect mood and behavior. Eating a meal rich in carbohydrates activates the release of insulin in the body. Insulin helps let blood sugar into cells where it can be used for energy and the production of tryptophan to the brain. Consumption of diets low in carbohydrate tends to generate depression due to the lack of production of serotonin and tryptophan.

Protein intake affects the brain functioning and mental health. Many of the neurotransmitters in the brain are made from amino acids. If there is a lack of amino acids, this can associate with low mood and aggression in patients. The excessive buildup of the amino acids phenylalanine may lead to brain damage and mental retardation this disease is called phenylketonuria.

As more resource is collected the relationship between nutrition and depression are unquestionably linked. Mood improvement has been associated with improved vitamin B2 and B6 status. Thiamine is linked to cognitive performance particularly in the older population. Clinical trials have indicated Vitamin B12 may delay the onset of signs of dementia. 

A study observing patients with depression and a low blood folate levels have identified a strong predisposing factor of poor outcome with antidepressant therapy. It is not clear yet whether poor nutrition, as a symptom of depression, causes folate deficiency or primary folate deficiency produces depression and its symptoms.

Another relationship between diet and depression involves old age. Related factors include unintentional weight loss; often linked to increased morbidity and premature death; a reduction in taste and smell, poor dentition, the use of medications that may depress the appetite. 


World Federation for Mental Health PO Box 807 Occoquan, VA 22125, USA info@wfmh.com  

If you believe you suffer from depression or mental illness, seek help.

October 10, National Angel Food Cake Day

Angel food cake first became known in the United States in the late 19th century. The name came from the airy lightness of the cake. Angel food cake is prepared using whipped egg whites and is usually baked in a tube pan.

Angel Food Cake, 1/12 of 9" cake, store bought
1/4 cup each: Strawberries, Blueberries, Blackberries, and Raspberries

Cut slice into 4 pieces. Top with berries

Resources and References
1. Food Network, Angel Food Cake Recipes
2. Wikipedia: Angel food cakeThis article is licensed under the GNU Free Documentation License

Nutritional Analysis Services
Ensure accurate and cost effective nutritional analysis and food nutrition facts labels for your recipes and menus utilizing an extensive research database. A great service for the Media, Cookbook Publishers, Writers, Chefs, Recipe Websites and Blogs. Your readers will enjoy and benefit from the Nutrition information.

For more information, visit Dietitians-Online Nutritional Analysis Services

Sandra Frank, Ed.D, RDN, LN

Friday, October 9, 2015

October 9, 2015 World Egg Day

Eggs have a vital role to play in feeding people in both developed and developing countries. They are an excellent, affordable source of high quality protein, that can be produced almost anywhere, making them a valuable food source to people across the world.

International Egg Commission (IEC) Chairman, Joanne Ivy, explained: “As an industry we feel very privileged to be producing a product that can benefit so many people; we have publicly pledged to work with food organisations and developing nations to help provide access to eggs for everyone.“

Globally, over 1 billion people are underfed and undernourished; the egg industry believes that it can truly make a difference and help to stop this.  With the help of the IEC and international egg associations from around the world, the international egg industry has pledged to work with the United Nations’ Food and Agriculture Organisation, food organisations and developing nations to help to feed the world’s growing population, and make eggs available to everyone.

Recipe: Strawberry Omelet 

Non-Stick Spray
1 Egg White
2 Tbsp Non-fat Milk
1/2 cup Strawberries

Nutritional Analysis

Playing it Safe with Eggs

Nutritional Analysis Services
Ensure accurate and cost effective nutritional analysis and food nutrition facts labels for your recipes and menus utilizing an extensive research database. A great service for the Media, Cookbook Publishers, Restaurants, Writers, Chefs, Recipe Websites and Blogs. Your readers will enjoy and benefit from the Nutrition information.

For more information, visit Dietitians-Online Nutritional Analysis Services

Sandra Frank, Ed.D, RDN, LN

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