August 22, Eat a Peach Day - Nutrition, Safety and Presentation

Presentation. Transform a peach into an eloquent dessert by cutting it into slices or cubes and serving it in a dessert glass. The presentation somehow makes the peach taste sweeter and the experience more filling.

Peach, a Versatile Fruit

Peach Nutrition

Low fat; saturated fat-free; sodium free; cholesterol free; 

Good source of vitamin C.

From Fruits and Veggies, More Matters:
Peaches

How to Select
Choose peaches with firm, fuzzy skins that yield to gentle pressure when ripe. Avoid blemishes.

How to Store Peaches and Nectarines
Store unripe peaches in a paper bag. When ripe, store at room temperature for use within 1-2 days.

Resources.
Georgia Peach Council
Fruits and Veggies, More Matters. Peaches
Top 10 Ways to Enjoy Peaches 

National Tooth Fairy Day Nutrition and Your Child's Dental Health

Healthy teeth are important to your child's overall health. From the time your child is born, there are things you can do to promote healthy teeth and prevent cavities. For babies, you should clean teeth with a soft, clean cloth or baby's toothbrush. Avoid putting the baby to bed with a bottle and check teeth regularly for spots or stains.

For all children, you should
1. Start using a pea-sized amount of fluoride toothpaste when they are two years old. You might start sooner if a dentist or doctor suggests it.
2. Provide healthy foods and limit sweet snacks and drinks
3. Schedule regular dental check-ups

Forming good habits at a young age can help your child have healthy teeth for life.

Resources
1. WebMD. Nutrition and Your Child's Teeth
2. National Institute of Health, Child DentalHealth

Growing Together: Connecting Generations Through Gardening & Healthy Eating National Senior Citizen Day

National Senior Citizens Day 

On August 19, 1988, President Ronald Reagan issued Proclamation 5847 creating National Senior Citizens Day to be August 21.

On this day, we are encouraged to recognize and show appreciation for the value and contribution of older people to home, family and society. It is an opportunity for us to show our gratitude for what seniors have achieved in their lives and their contributions to our communities.

Things to do with Older Adults
- Spend time together.
- Show our appreciation.
- Volunteer to help.
- Enjoy a walk together.
- Go out for dinner.

If you are a senior citizen, enjoy your day. Make sure to take advantage of senior citizen discounts and specials.

The goal is to help keep older Americans healthy and fit. 

Growing Together: Connecting Generations Through Gardening & Healthy Eating

Resources and References

to Help Eating Well as We Age

Resources for Seniors from Nutrition.gov

National Potato Day

Potatoes are one of the vegetables in the nightshade (Solanaceae) family, which includes eggplant, tomatoes, and bell peppers. It is a starchy, tuberous crop. Potatoes are the world's fourth-largest food crop, following maize, wheat, and rice.

Nutrition

One medium potato (5.3 oz) with the skin contains:
110 Calories; Vitamin C (45 % DV); 620 mg potassium; Vitamin B6 (10 % DV); No Fat; No Sodium; No Cholesterol; and Trace amounts of thiamine, riboflavin, folate, magnesium, phosphorus, iron, and zinc. Potatoes also contain a variety of phytonutrients that have antioxidant activity. Among these important health-promoting compounds are carotenoids and flavonoids.

About 20% of the potato’s nutrition is found in the skin.  Most of the vitamin C and potassium are found in the potato’s flesh, but fiber is found in the skin.  That’s why it’s best to enjoy every part of the potato.

According to MyPlate, Potatoes are a vegetable.  It counts toward the total recommended servings of vegetables. One medium-sized potato (5.3 oz.) counts as 1 cup of starchy vegetables.

Recipe

Rose, Gold, and Purple Potato Salad

Ingredients

5 Small Round Potatoes: 
  1 Honey Gold 
  2 Enchanted Rose
  2 Purple Splendor
Dash Curry Powder
2 tsp Dijon Mustard
1 Tbsp Italian Dressing, fat-free

Directions
1. Roast potatoes and dice.
2. In a bowl combine curry, mustard, and Italian dressing. Mix.
3. Add potatoes to the marinade and coat well.

Nutrition Information

Back to School Food Safety

Preparing for the first day of school this weekend? As you’re making your way through those long back-to-school shopping lists, don’t forget these FoodSafety essentials: 

• Insulated lunchboxes
• Gel/ice packs
• Hand sanitizer/hand wipes 

Tips to Keep Your Kids Healthy

Resources
1. Back to School Toolkit to Prevent Foodborne Illness, USDA

National Creamsicle Day

Creamsicle® is a frozen dessert with vanilla ice cream in the center and a fruit sherbet on the outside. The classic Creamsicle® flavor is orange and vanilla, but today there are numerous flavors to choose from.

The term “Creamsicle” is a registered brand name owned by Unilever.

Creamsicles are available in several varieties, including 100 Calorie Bars, Low Fat Bars and No Sugar Added Bars.

GoodGuide is a business that provides information about the health, environmental and social performance of products and companies. Its mission is to help consumers make purchasing decisions that reflect preferences and values. GoodGuide includes a team of scientific and technology experts working to acquire and compile high-quality data, which then can be organized and transformed into actionable information for consumers.

GoodGuide Ratings (0 to 10, 10 the most favorable).

Creamsicle, No Sugar Added  5.9
Saturated Fat: Low
Cholesterol: Low
Sugars: Low
Sodium: Low

Creamsicle, Low Fat 5.3
Saturated Fat: Low
Cholesterol: Low
Sugars: Medium
Sodium: Low

Creamsicle, 100 Calorie Bar   5.1
Saturated Fat: Low
Cholesterol: Low
Sugars: High
Sodium: Low

August 13, National Filet Mignon Day - Nutrition Profile, Recipes and Food Safety

Filet mignon is a steak cut of beef taken from the smaller end of the tenderloin. In French, this cut can also be called filet de bœuf, which translates in English to beef fillet. When found on a menu in France, filet mignon generally refers to pork rather than beef.

Some butchers in the United States label all types of tenderloin steaks "filet mignon." In fact, the shape of the true filet mignon may be a deterrent when cooking, so most restaurants sell steaks from the wider end of the tenderloin - it is less expensive and much more presentable.

The tenderloin is the most tender cut of beef and is also the most desirable and therefore the most expensive. The average steer or heifer provides no more than 500 grams of filet mignon. Because the muscle is not weight-bearing, it contains less connective tissue, which makes it tender. However, it is generally not as flavorful as some other cuts of beef and is often wrapped in bacon to enhance flavor, and/or is served with a sauce.

Preparation

Filet mignon may be cut into 1- to 2-inch-thick portions, then grilled and served as-is. One also may find filet mignon in stores already cut into portions and wrapped with bacon. High heat is the usual method for cooking the filet mignon, either grilling, pan frying, broiling, or roasting. Traditionally in European and American restaurants, fillets are most often served in a cognac cream sauce, au poivre with peppercorns, or in a red wine reduction.

Bacon is often used in cooking filet mignon because of the low levels of fat found in the cut, as fillets have low levels of marbling, or intramuscular fat. Bacon is wrapped around the fillet and pinned closed with a wooden toothpick. This adds flavor and keeps the fillet from drying out during the cooking process.

Traditional cooking calls for the filet mignon to be seared on each side using intense heat for a short time and then transferred to a lower heat to cook the meat all the way through. Filet mignon is often served rarer than other meats. Those preferring a more well-done steak can request a "butterflied" filet, meaning that the meat is cut down the middle and opened up to expose more of it to heat during the cooking process. Cook to an internal temperature of at least 145° F.

Nutrition Information

References

1. Wikipedia, Filet Mignon
2. Food Network, Filet Mignon Recipes
3. About.com, What is a filet mignon?
4. Consumer Reports, 6 food safety tips for your summer cookout

  

National Julienne Fries Day Baked Julienne Sweet Potato and Carrot Fries

Julienne is a cutting technique - to "julienne" is to cut veggies, potatoes or other foods into thin strips - matchsticks. 

Baked Julienne Sweet Potato and Carrot Fries

Yields 3 Servings (5 ounces)

Ingredients

1 Sweet Potato (peeled)

4 large carrots

2 tablespoons Olive Oil

1 teaspoon Cornstarch

1 teaspoon Cumin
Coarse Kosher Salt, to taste

Directions

1. Preheat oven to 400 degrees.

2. Julienne the sweet potato and carrots.

3. Combine the cumin and cornstarch in a small bowl.

4. In a large mixing bowl, pour the olive oil over the julienne vegetables. Stir to coat evenly. Stir in the cumin and cornstarch.

5. Lay the veggies as flat as possible on a large baking sheet.
6. Bake for 25 - 30 minutes, flip the fries halfway through. Watch to make sure they don't get too crisp.
7. During the last 5 minutes, use tongs to stir.

ChefSteps Tips & Tricks: 

Julienne Hella Veggies in a Flash

National S'mores Day

A s'more is a traditional nighttime campfire treat popular in the United States and Canada, consisting of a roasted marshmallow and a layer of chocolate sandwiched between two pieces of graham cracker. National S'mores Day is celebrated yearly on August 10 in the United States. The first recorded version of the s’more recipe can be found in the publication Tramping and Trailing with the Girl Scouts of 1927.

Ensure accurate nutrient analysis for your recipes utilizing an extensive research database and over 25 years of experience. A valuable service for the Recipe Blogger, Media, Cookbook Publishers, Writers, Chefs, and Recipe Websites. Your readers will benefit from the Nutrition information and a Registered Dietitian. Contact: Sandra Frank, Ed.D, RDN, FAND at recipenews@gmail.com

Exercise with Your Child

This week encourages parents and guardians to exercise with their children as part of a healthier lifestyle. Exercise enables children to improve their overall well-being, to maintain a healthier weight, and to reduce the risk of hypertension and cardiovascular disease. Children need 60 minutes of play with moderate to vigorous activity every day, but it doesn't have to be all at once. 

As a parent, you can help shape your child's attitudes and behaviors toward physical activity. Throughout their lives, encourage young people to be physically active for one hour or more each day, with activities ranging from informal, active play to organized sports. Here are some ways you can do this:

•Set a positive example by leading an active lifestyle.

•Make physical activity part of your family's daily routine by taking family walks or participating in active games together.

•Give your children equipment that encourages physical activity.

•Take young people to places where they can be active, such as parks and community centers.

•Be positive about physical activities in which your child participates and encourages them to be interested in new activities.

•Make physical activity fun, such as individual sports, and recreational activities including walking, running, skating, bicycling, swimming, and playground activities (check with your local health department regarding the safety of team sports).

•Instead of watching television, encourage your child to find fun activities such as walking, playing chase or riding bikes.

•Be safe! Always provide protective equipment such as helmets, wrist pads or knee pads and ensure that activity is age-appropriate.

Sid the Science Kid-Work Your Body

More and more children programs are encouraging
physical activities.

Exercise and the Physically Challenged
Physical activity is important for all children.
Get advice from a professional with experience in physical activity and disability. They can tell you more about the amounts and types of physical activity that are appropriate for your child's abilities.

Resources.
Kids Eat Right, Make Fitness Fun for the Whole Family

We Can

National CBD Day What is Jannabis Wellness?

Janice Newell Bissex, MS, RDN, FAND is a Holistic Cannabis Practitioner, Culinary Nutritionist, Cookbook Author, and Speaker.

Prior to her journey as a Holistic Cannabis Practitioner, I followed Janice's work in the field of dietetics and nutrition. She is well known and respected in our profession and her cookbooks and meal planning strategies are very popular. I am a fan of Janice and when she decided to expand her practice to include Jannabis Wellness products - it caught my attention.

I read about her father's relief from pain after using medical marijuana, and I knew I wanted to know more. I have a son who is a quadriplegic with Spastic Cerebral Palsy and suffers pain constantly. Could this be an answer?

I read Janice's extensive References and Resources, and an article in the April 2019 Issue of Today’s Dietitian, Janice Newell Bissex, MS, RDN, describes Cannabis Use for Treating Disease. I decided to contact Janice and ordered PCR Hemp Oil Salve to massage my son's hamstrings.

My son was a bit hesitant about trying the salve, even though I told him it would not make him high. He decided to try it. With continued massage, Jake's hamstrings loosened up. It was not permanent but provided temporary relief.

Janice’s mission is to help others suffering from chronic pain, anxiety, insomnia, autoimmune disorders, IBD/IBS, and other debilitating conditions. She completed training at the Holistic Cannabis Academy and now advises clients on access, proper cannabinoid ratios, dosing, best consumption methods, and cooking with cannabis in her consulting business, Jannabis Wellness.

Jannabis Wellness products are derived from medicinal hemp (legal nationwide according to the 2018 Federal Farm Bill). View list of products.

I found the literature and research compelling, and recommend the following readings:
1. References and Resources, Jannabis Wellness
2. Cannabis Use for Treating Disease, Janice Newell Bissex, MS, RDN, April 2019 Today’s Dietitian

National Root Beer Float Day

A root beer float, also known as a "black cow" is traditionally made with vanilla ice cream and root beer.

From the traditional root beer float to an ice cream treat made with vanilla ice cream and frozen root beer soda, National Root Beer Float Day was a big hit in our home.

We chose a diet root beer soda to avoid excess sugar and limit the calories. The amount of diet root beer is not limited because it has "zero" calories.

Beverage. Make sure you carefully combine the soda and ice cream. The reaction causes bubbles to form and a rapid rise in foam, which is part of the fun and can get messy.  Use 1/4 cup light vanilla ice cream. Add a straw and a spoon and enjoy.

Ices.  Add 1/4 cup light vanilla ice cream to a 4-ounce cup. Slowly pour diet root beer soda on top. Add an ice pop stick (optional). Leave in the freezer overnight.  Serve as an ice pop or with a spoon.

Ice Cubes. Freeze root beer soda in an ice cube tray. Leave in the freezer overnight. Add ice cubes to water, milk, or explore the possibilities.

August 3, National Grab Some Nuts Day

Nuts once considered a high fat, high-calorie food is now being recognized as a Nutritious Snack with essential fatty acids, omega fats, protein, and many vitamins and minerals.

August 3, National Watermelon Day - Food Safety, Nutrition, and Recipes

The National Watermelon Promotion Board (NWPB) is a non-profit organization formed in 1989 by watermelon growers and shippers. Their goal is to increase consumer demand for watermelon through promotion, research, and educational programs. The NWPB has developed marketing programs to boost watermelon sales in supermarkets throughout the U.S. and Canada. Their site contains recipes, nutrition facts, fun games for children, lessons for educators, and information for health professionals and the media.

Watermelon and Food Safety
1. Wash your hands thoroughly with soap and water before cutting watermelons.

2. Wash the outer surface of the melon with clean running water and dry to remove any dirt. If you purchase a pre-cut piece of watermelon, you should rinse the rind portion in fresh water and dry it.

3. Wash cutting boards, countertops, scoops, knives, and other equipment or utensils with hot water and soap to avoid cross-contamination.

4. If you refrigerate the watermelon after purchasing, be sure to keep the watermelon cool.

5. Always refrigerate watermelon once you have cut into it. Place in a covered container or cover the cut surface with plastic wrap to prevent the melon from becoming mushy.

Nutrition Facts about Watermelon

Watermelon is rich in Vitamin A and Vitamin C, contains no Trans Fatty Acid, no Cholesterol, very low in sodium, and has only 46 calories in One Cup. Watermelon contains lycopene, an antioxidant which may reduce the risk of cancer.

Watermelon contains about 6% sugar and 92% water by weight. It is a great way to get additional fluids.

Creating Snacks or a 
Light Meal using Watermelon

Watermelon Circles with Feta Cheese and Lentil Salad

Fun with Fruit

Watermelon and Feta Cheese Salad

Selecting a Watermelon

How to Grow Watermelons

Carving Watermelon 

American Family Day The Family Meal Time

Family mealtime is an ageless tradition shared by people all around the world. Eating dinner together keeps the doors of communication open. It's a perfect time to show your children they are your priority. Studies have shown children who eat dinner with their families are less likely to use alcohol, tobacco and illegal drugs and more likely to develop good eating habits.
 

Family Dinner

Segment from World Report, April 2009

A recent family study conducted by Brigham Young University, quizzed more than 1500 IBM employees. The results show that families who spend time eating dinner together will encounter less conflict between family and work.

The BYU study appeared in issues of Family and Consumer Sciences Research Journal, The Wall Street Journal, U.S. News and World Report and Slate magazine. Dr. Jacob expressed the hope for society to value dinner time, and not allow things to interrupt it.

In fact, a multi-national study cited by the marriage and family therapy program at the University of Minnesota and its director, reports family meal time has a more positive influence on emotional and intellectual development in children and teens than sports or additional time in school.

Nutritious Meals for Families on a Budget

Discover the Wonders of Avocados - From Farm to Table

Avocados offer nearly 20 vitamins and minerals in every serving, including potassium (which helps control blood pressure), lutein (which is good for your eyes), and folate (which is crucial for cell repair and during pregnancy).

Avocados are a good source of B vitamins, which help you fight off disease and infection. They also give you vitamins C and E, plus natural plant chemicals that may help prevent cancer.

Avocados are low in sugar. And they contain fiber, which helps you feel full longer. In one study, people who added a fresh avocado half to their lunch were less interested in eating during the next three hours.

Fat and Calories

Avocados are high in fat. But it's monounsaturated fat, which is a "good" fat that helps lower bad cholesterol, as long as you eat them in moderation. 

Avocados have a lot of calories. The recommended serving size is smaller than you’d expect: 1/5 of a medium avocado (or 1 ounce) is 50 calories.

Recipe: California Avocado Super Summer Wrap Recipe,
Fruits & Veggies— More Matters  

How to Prepare Avocados

Store avocados at room temperature, keeping in mind that they can take 4 to 5 days to ripen. To speed up the ripening process, put them in a paper bag along with an apple or banana. When the outside skins are black or dark purple and yield to gentle pressure, they’re ready to eat or refrigerate.

Wash them before cutting so dirt and bacteria aren’t transferred from the knife onto the pulp.

While guacamole is arguably the most popular way to eat avocado, you can also puree and toss with pasta, substitute for butter or oil in your favorite baked good recipes, or spread or slice onto sandwiches. Try adding avocado to salad, pizza, soup, salsa, eggs, and sandwiches.

When ordering at a restaurant, remember that not all avocado dishes are created equal. Some items -- like avocado fries and avocado egg rolls -- are coated in batter and fried, making them much higher in both calories and fat.

Top Ways to Enjoy Avocados

1. Skip the Mayo! Mash 1/3 an avocado and spread it on your sandwich instead of mayonnaise. Rich in monounsaturated fat, avocados are a healthy substitute for mayonnaise, cream cheese, butter, or sour cream.  

2. Avocado is a deliciously rich, healthy, and filling addition to salads. Just dice and toss!

3. Add some avocado slices to your sandwiches! This tasty fruit adds a delicious flavor but it also adds substance to an otherwise meager concoction. 

4. Enjoy avocado as part of a healthy stir-fry dish.

5. Grab a Spoon. Halve avocados, remove the pit and start spooning. Want a little kick? Add some low-sodium soy sauce in that little dip in the middle.

6. Avocados are perfect in fish and seafood sauces.

7. Halve avocados then use a small ice-cream scoop to fill the little dip in the middle with your favorite chicken, tuna, or ham salad recipe.

8. Mix together one mashed avocado, 1/2 cup of non-instant oatmeal, and one tablespoon of honey. Apply to your face, wait 15 minutes then rinse.

9. Prepare Guacamole 

Allergic to Latex?

If you have a latex allergy, talk to your doctor before adding avocado to your diet. People with a serious allergy to latex may also experience symptoms after eating an avocado.

Resources

Choose Healthy Fats,    #avocado #eatright
WebMD, Everything You Need to Know About Avocados  

Top 10 Ways To Enjoy Avocados, Fruits, and Veggies More Matters