September Wellness News

Current News, Resources, and Events in Nutrition, Food, Health, Environment, Safety, and Disability Rights. Encourages awareness and inspires ideas for Journalists, Educators, Consumers, and Health Professionals. Wellness News is updated daily and includes weekly and daily events. 

Celebrate the flavors of September Produce! Fresh, seasonal, and nutritious. @Healthyfamprj https://healthyfamilyproject.com/whats-in-season-for-september/

September Health, Nutrition, and Food Events

 

Monthly

Hunger Action Month
National Childhood Obesity Awareness
National Food Safety Education Month
Fruit and Veggies - More Matters Month
Better Breakfast Month
Family Meal Month
America on the Move
Go Wild During California Wild Rice Month
Great American Low-Cholesterol,
 Low-Fat Pizza Bake Month
National Biscuit Month
National Italian Cheese Month
National Chicken Month
National Cholesterol Education Month
National Coupon Month
National Ethnic Foods Month
National Honey Month
National Mushroom Month
National Organic Harvest Month
National Papaya Month
National Potato Month
National Prime Beef Month
National Rice Month
Whole Grains Month
Hug a Texas Chef Month
Healthy Aging Month
National Yoga Month
Malnutrition Awareness Month
Baby Safety Month
National Suicide Prevention Month
Childhood Cancer Awareness Month
Gynecologic Cancer Awareness Month
National Recovery Month
Atrial Fibrillation Awareness Month
National Menopause Awareness Month
National Ovarian Cancer Awareness Month
National Prostate Cancer Awareness Month
National Sickle Cell Awareness Month
Newborn Screening Awareness Month
National Service Dog Month
Leukemia and Lymphoma Awareness Month
World Alzheimer's Month
National Hispanic Heritage Month
(September 15 October 15)
National Preparedness Month
College Savings Month
Library Card Sign-up Month
Update Your Resume Month
International Women's Friendship Month
Pain Awareness Month
Self-Improvement Month
AKC Responsible Dog Ownership Month
Mold Awareness Month

Weekly

1-7  International Enthusiasm Week

1-7 National Nutrition Week (India)

7-13  National Waffle Week

7-13  Suicide Prevention Week

7-13 National Assisted Living Week

14-20 International Clean Hands Week

21-27 National Farm Safety and Health Week

21-27 Remember to Register to VOTE

21-27 National Employ Older Workers

21-27 National Dog Week

Daily

1. Labor Day; National Cherry Popover Day; National Gyro Day; Random Acts of Kindness Day

2. Blueberry Popsicle Day; World Coconut Day; National Grits for Breakfast Day

3. National Welsh Rarebit Day; National Baby Back Ribs Day

4. Macadamia Nut Day; National Wildlife Day; Spice Blend Day

5. National Cheese Pizza Day; International Day of Charity, National Food Bank Day, Stand Up To Cancer Day

6. National Coffee Ice Cream Day; National Read A Book Day; Great Egg Toss Day, National Play Outside Day, National Tailgating Day

7. National Beer Lover’s Day; National Acorn Squash; National Salami Day; Bacon Day, Grandparents' Day

8. Intl Literacy Day; World Physical Therapy Day, Chef Appreciation Day

9. Fetal Alcohol Syndrome Awareness Day; California, 31st State; National Steak Au Poivre Day; National Wiener Schnitzel Day; Ants On A Log Day

10. World Suicide Prevention Day; Swap Ideas Day; TV Dinner Day

11. Patriot Day; Natl Hot Cross Bun Day; Day of Service and Remembrance

12. National Chocolate Milkshake Day; National Report Medicare Fraud Day

13. National Celiac Disease Awareness Day; National Peanut Day; Kids Take Over the Kitchen Day; Snack A Pickle Time, Farmers' Consumer Awareness Day, International Chocolate Day

14. Eat a Hoagie Day; National Kreme Filled Donut Day; National Coloring Day

15. National Linguine Day; National Cheese Toast Day; National Creme de Menthe Day; Greenpeace Day; National Online Learning Day; National Double Cheeseburger Day

16. National Guacamole Day; Cinnamon Raisin Bread Day; National Working Parents Day, National GED Day, National Voter Registration Day
17. Constitution Day; Apple Dumpling Day; National Monte Cristo Day

18. National HIV/AIDS &Aging Awareness; World Water Monitoring Day; National Cheeseburger Day; Read an E-book, National Teach Ag Day, Air Force Birthday, National Pawpaw Day

19. Butterscotch Pudding Day

20. National Punch Day; National String Cheese Day; National Pepperoni Pizza Day; National Fried Rice Day, International Eat An Apple Day, National Clean Up Day

21. World Gratitude Day; UN Intl Day of Peace; National Pecan Cookie Day; World Alzheimer's Day; National Chai Day

22. National White Chocolate Day; American Business Women’s Day; Dear Diary Day; National Ice Cream Cone Day; Family Day a Day to Eat Dinner with Your Kids

23. National Great American Pot Pie Day; National Snack Stick Day; Za'atar Day,  Dogs in Politics Day, Teal Talk Day

24. National Cherry Jubilee Day, National Familial Hypercholesterolemia Day, Women's Health & Fitness Day

25. World Ataxia Awareness Day; National Crab Newburg Day; National Cooking Day; National Quesadilla Day; National Lobster Day

26. National Pancake Day; National Dumpling Day; National Johnny Appleseed Day; National Better Breakfast Day, Hug A Vegetarian Day, National Bakery Day, Native American Day

27. World Tourism Day; National Chocolate Milk Day; National Corned Beef Hash Day, Vegan Bakery, Family Health and Fitness Day USA, R.E.A.D. in America Day,

28. National Strawberry Cream Pie Day; National Drink Beer Day, National Good Neighbor Day, World Rivers Day

29. World Heart Day; National Biscotti Day, International Day of Awareness of Food Loss and Waste Reduction, National Coffee Day, National Energy Drink Day

30. World Maritime Day; National Mulled Cider Day; National Chewing Gum Day; Extra Virgin Olive Oil Day; National Potato Month

	Months
	January	July
	February	August
	March	September
	April	October
	May	November
	June	December

 

Explore the World of Salads - From Classic to Creative.

Explore the world of salads!
From classic to creative,
Salads fit every occasion.

Salads are a great way to add Nutrition and Color to your day. Choose the right ingredients and keep them handy to create a healthy meal.

Salads can easily become unhealthy if you are not careful with the toppings. Be mindful about what you add and the portions. Measure more caloric items, such as cheese, nuts, and salad dressing.

Your options are endless. Load your plate up with colorful vegetables. Raw vegetables are great and add a pleasant crunch. To add variety, choose some cooked vegetables, such as grilled, roasted, or steamed.

   

List of Ingredients to Create Endless Salad Possibilities

Start with Leafy Greens (1 1/2 – 2 cups)

·        Arugula

·        Beet Greens

·        Bok choy

·        Boston lettuce

·        Collard Greens

·        Endive

·        Escarole

·        Green leaf lettuce

·        Red leaf lettuce

·        Iceberg lettuce

·        Kale

·        Microgreens

·        Mixed greens

·        Napa cabbage

·        Radicchio

·        Romaine lettuce

·        Spinach

·        Swiss Chard

·        Turnip Greens

·        Watercress

Add Vegetables (Fresh, Canned or Cooked)

Vegetables (2 tablespoons)

·        Avocado

·        Asparagus, chopped

·        Artichoke hearts

·        Bean sprouts

·        Beets

·        Bell Pepper

·        Broccoli florets

·        Carrots, shredded

·        Celery, chopped

·        Corn

·        Cucumber slices

·        Green beans

·        Mushroom slices

·        Onion

·        Peas, boiled

·        1 Roasted Red Pepper, julienned

·        Radishes, slices

·        Squash, sliced or diced

·        Tomato slices

Add Meat, Meat Alternatives and/or Dairy for a Main Dish Salad

·        1 boiled Egg, sliced

·        2-3 oz Chicken: Grilled, Blackened, Curry

·        2-3 oz Turkey: Grilled, Blackened, Curry

·        2-3 oz Salmon: Grilled, Blackened, Curry

·        2-3 oz Shrimp: Grilled, Blackened, Curry

·        2 tablespoons crumbled Blue cheese

·        ¼ cup Cottage cheese

·        2 teaspoons crumbled Feta cheese

·        1 oz fresh Mozzarella cheese, sliced

·        2 tablespoons Parmesan cheese

·        2-3 oz Sardines in water

·        2-3 oz Tuna, canned in water

·        ½ cup Tofu

·        2-3 oz Tempeh

Add Beans and/or Grains

Beans (1 tablespoon)

·        Black beans

·        Cannellini beans

·        Chickpeas

·        Kidney beans

·        Lentils

·        Pinto Beans

Grains (1/4 cup)

·        Couscous

·        Barley

·        Bulgur

·        Farro

·        Quinoa

·        Wild rice

Nuts and Seeds (1 tablespoon)

·        Almonds, raw

·        Cashews, raw

·        Pecans, raw

·        Walnuts

·        Poppy seeds

·        Pumpkin seeds

·        Sesame seeds

·        Sunflower seeds

Fruits (optional)

·        1/2 Apple, sliced

·        1/3 cup Blueberries

·        Cranberries, 1 Tablespoon

·        2-3 Dates or Figs

·        10 Grapes

·        6 Mandarin wedges

·        1/2 Pear, sliced

·        1/3 cup Pineapple, slices or diced

·        2 Tablespoons Raisins or Dried Cranberries·       

         2-3 Strawberries, sliced

Other (optional)

·        1 Anchovy

·        5 Olives, Black, Green, or Kalamata

·        2 Tablespoons Whole Grain Croutons

The Finale and Salad Dressing

·        Dash of fresh Oregano, Parsley or Coriander

·        Choose from a variety of Spices and Herbs

·        2 Tablespoons Homemade Salad Dressing:
       Use Olive Oil, Vinegar, Citrus Juice, Salsa,
       Low-fat Yogurt and/or Mustard

A salad can be delicious, healthy, and inexpensive.

Resources
1. Fat-free vinaigrette Recipes are easy to prepare and can be used as a marinade, salad dressing, or sauce.

2. The Types of Salad Everyone Needs to Know About, Allrecipes. 
3. How to Mason Jar Salads, The Country Chic Cottage

MyPlate - Make at least Half of your Grains Whole Grains

MyPlate - Grain Food Group

Grains of Goodness: Exploring the World of Whole Grains

What foods are in the Grains Group?

Important Nutrients from the Grain Group

Recipe: Quinoa Breakfast Bowl. This savory one-dish whole-grain meal is crowned with a soft-boiled egg. #CookingLight

10 Tips to Help You Eat More Whole Grains

Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples. Grains are divided into two subgroups, whole grains, and refined grains. Whole grains contain the entire grain kernel — the bran, germ, and endosperm. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases.

Make simple switches
To make half your grains whole grains, substitute a whole-grain product for a refined-grain product. For example, eat 100% whole-wheat bread or bagels instead of white bread or bagels, or brown rice instead of white rice.

Whole grains can be healthy snacks
Popcorn, a whole grain, can be a healthy snack. Make it with little or no added salt or butter. Also, try 100% whole-wheat or rye crackers.

Save some time
Cook extra brown rice or whole-wheat pasta when you have time. Refrigerate half to heat and serve later in the week as a quick side dish.

Mix it up with whole grains
Use whole grains in mixed dishes, such as barley in vegetable soups or stews and bulgur wheat in casseroles or stir-fries. Try a quinoa salad or pilaf.

Try whole-wheat versions
For a change, try brown rice or whole-wheat pasta. Try brown rice stuffing in baked green peppers or tomatoes, and whole-wheat macaroni in macaroni and cheese.

Bake up some whole-grain goodness
Experiment by substituting buckwheat, millet, or oat flour for up to half of the flour in your favorite pancake or waffle recipes. To limit saturated fat and added sugars, top with fruit instead of butter and syrup.

Be a good role model for children
Set a good example for children by serving and eating whole grains every day with meals or as snacks.

Check the label for fiber
Use the Nutrition Facts label to check the fiber content of whole-grain foods. Good sources of fiber contain 10% to 19% of the Daily Value; excellent sources contain 20% or more.

Know what to look for on the ingredients list
Read the ingredients list and choose products that name a whole-grain ingredient first on the list. Look for “whole wheat,” “brown rice,” “bulgur,” “buckwheat,” “oatmeal,” “whole-grain cornmeal,” “whole oats,” or “whole rye.”

Be a smart shopper
The color of food is not an indication that it is a whole-grain food. Foods labeled as “multi-grain,” “stone-ground,” “100% wheat,” “cracked wheat,” “seven-grain,” or “bran” are usually not 100% whole-grain products, and may not contain any whole grain.

Sneak Preview: March is National Nutrition Month “Savor the Flavor of Eating Right”

March is National Nutrition Month® (NNM), a nutrition education and information campaign created annually by the Academy of Nutrition and Dietetics (Academy). The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. The March 2016 theme for National Nutrition Month® is “Savor the Flavor of Eating Right.” This year marks the 43rd anniversary of National Nutrition Month®.Registered Dietitian Nutritionist Day, also celebrated in March, increases awareness of registered dietitian nutritionists as the indispensable providers of food and nutrition services and recognizes RDNs for their commitment to helping people enjoy healthy lives. This year, Registered Dietitian Nutritionist Day will take place March 9.

The theme for 2016 is "Savor the Flavor of Eating Right," which encourages everyone to take time to enjoy food traditions and appreciate the pleasures, great flavors and social experiences food can add to our lives. How, when, why and where we eat are just as important as what we eat. Develop a mindful eating pattern that includes nutritious and flavorful foods — that's the best way to savor the flavor of eating right!

Resources
Visit the Academy’s website to view a library of recipes designed to help you "Savor the Flavor of Eating Right.”

As part of this public education campaign, the Academy’s National Nutrition Month website includes a variety of helpful tips, games, promotional tools and nutrition education resources, all designed to spread the message of good nutrition based on the "Savor the Flavor of Eating Right" theme.

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The Academy of Nutrition and Dietetics is the world’s largest organization of food and nutrition professionals. The Academy is committed to improving the nation’s health and advancing the profession of dietetics through research, education and advocacy. Visit the Academy at www.eatright.org.