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. The 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's 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 has 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, including pigs and chickens, were part of the ship's provisions. Fish was readily available.

Foods were commonly salted and pickled as a method of preserving 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 than 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 

World Farm Animal Day and Vegetarian Awareness Month

World Farm Animal Day, founded in 1983, is dedicated to exposing and memorializing the needless suffering and death of cows, pigs, turkeys, chickens, and other innocent, sentient animals raised and slaughtered for food. World Farm Animals Day will continue until animals are no longer seen as commodities and are raised for their flesh and by-products.

Animal Rescues That Will Make You Happy
that PETA Exists

Vegetarian Resources

1. The Vegetarian Resource Group
2. Peta
3. Vegetarian Nutrition Dietetics Practice Group (VN DPG), Academy of Nutrition and Dietetics
4. The Vegan Society
5. Ginny Messina, RDN - Vegan Dietitian: Recipes to Try - Pinterest 
6. MyPlate, Healthy Eating for Vegetarians
7. USDA Food Patterns: Healthy Vegetarian Eating Pattern - Dietary Guideline for Americans 2020-2025 

Note from Author.  Education materials are designed to be "Family Friendly;" therefore, I chose not to portray the slaughter of animals.

National Women's Health and Fitness Day

National Women's Health and Fitness Day is the nation’s largest annual health promotion event for women of all ages. The event is always held on the last Wednesday in September.

This unique national program — with participation by local organizations throughout the U.S. — focuses on the importance of regular physical activity and health awareness for women.

The goal of this event is to encourage women to take control of their health: to learn the facts they need to make intelligent health choices and to make time for regular physical activity.

Because of its grassroots nature, the event provides an excellent opportunity for local organizations to showcase the health-related programs and services they offer to women in their communities.

Some women are so busy caring for their families, and others neglect to care for themselves. On this day, remind the women in your life to improve their health and prevent disease.

It is essential for women to get regular checkups because screening tests, such as mammograms and Pap tests, can find diseases early when they are easier to treat. Some women need specific screening tests earlier or more often than others. Screenings and routine care can help women lower their risks of many health conditions, including heart disease. 

National Women's Health and Fitness Day is a public/private good health partnership organized by the Health Information Resource Center (HIRC), a national clearinghouse for consumer health information professionals.

locations. An estimated 100,000 women of all ages will participate in the 10th annual National Women's Health and Fitness Day at hundreds of community locations across the country.

More than 1,400 groups across the country will host women’s health and fitness events at senior centers, hospitals, health clubs, park and recreation districts, local health and service organizations, schools, retirement communities, houses of worship, and other communities.

National Cholesterol Education Month - What You Need to Know

What is cholesterol?

Cholesterol is a waxy, fat-like substance your body needs. But when you have too much in your blood, it can build up on the walls of your arteries and form blockages. This can lead to heart disease, heart attack, and stroke.



There are two kinds of cholesterol: high-density lipoprotein (HDL) and low-density lipoprotein (LDL). HDL is also called "good" cholesterol. LDL is called "bad" cholesterol. When we talk about high cholesterol, we are talking about "bad" LDL cholesterol.

Seventy-one million American adults have high cholesterol, but only one-third of them have the condition under control.1 September is National Cholesterol Education Month—a good time to resolve to get your cholesterol screened.

Screening

Screening is the key to detecting high cholesterol. Because high cholesterol does not have symptoms, many people do not know their cholesterol is too high. Your doctor can do a simple blood test to check your cholesterol level.

The National Cholesterol Education Program recommends that adults aged 20 years or older have their cholesterol checked every 5 years.

You may need to have your cholesterol checked more often if any of the following statements apply to you:

· Your total cholesterol is 200 mg/dL or higher.

· You are a man older than age 45 or a woman older than age 50.

· Your HDL cholesterol is lower than 40 mg/dL.

· You have other risk factors for heart disease and stroke.

The Healthy People 2020 objective is to have 82% of the population screened. The number of people who said they were screened for cholesterol between 2005-2009 increased from 73% to 76%, only a handful of states met the 82% Healthy People 2020 objective.

Prevention and Treatment of High Cholesterol

Make lifestyle changes by:

·   Eating a healthy diet. Avoid saturated fats and trans fats, which tend to raise cholesterol levels. Other types of fats, such as polyunsaturated fats, can lower blood cholesterol levels. Eating fiber also can help lower cholesterol.

·   Exercising regularly. Physical activity can help lower cholesterol. The Surgeon General recommends that adults engage in moderate-intensity exercise for 2 hours and 30 minutes every week.

·   Maintaining a healthy weight. Being overweight or obese can raise your cholesterol levels. Losing weight can help lower your cholesterol.

·   Not smoking. If you smoke, quit as soon as possible.

Be sure to follow your doctor's instructions and stay on your medications, if prescribed, to control your cholesterol.

For more information about cholesterol and how you can prevent high cholesterol or keep it in check, see "Your Guide to Lowering Your Cholesterol with TLC" from the National Heart, Lung, and Blood Institute.

Reference
CDC, Cholesterol

 

World Alzheimer's Month Eating Challenges

World Alzheimer's Month is an opportunity to raise awareness about Alzheimer's disease and the need for more education, support, and research. Millions of families across the United States and the world are affected by this disease.

How to Cope with Eating Problems

in Alzheimer’s Disease and Dementia

There is no special diet required for people with Alzheimer's disease unless they have another medical condition that needs consideration. Eating well-balanced and nutritious meals is extremely important.

A person with Alzheimer's disease and their caregiver face numerous eating challenges.

1. Poor nutrition due to Alzheimer's may be related to depression, forgetting to eat, diminished sense of hunger and thirst, difficulty feeding, eating, chewing and/or swallowing or the inability to obtain or prepare foods.

2. Check for food and drug interactions; look for any medications that may decrease appetite or affect nutritional status.

3. Constipation may be a problem. Drink enough fluids, stay active and include fiber-rich foods, such as fruits, vegetables, and whole grains.

4. Dry mouth might be a side effect of some medications or a symptom of Alzheimer’s. Provide and encourage the drinking of water and other fluids. To soften foods, dip them in fluids or add broth, gravies or sauces. When eating, take a sip of a beverage between bites, this will aid in swallowing and moisten the mouth. To increase the production of saliva and moisten the mouth, use a frozen ice pop or sour candy.

5. Problems with dentures and/or oral health.

6. As Alzheimer’s progresses, an individual may not recognize foods and easily becomes distracted.

7. Weight loss or weight gain may occur.

Recommendations

1. Allow plenty of time to eat and remove any distractions.

2. A person should be calm before providing food and drink.

3. Make sure a person is positioned properly to allow for safe swallowing.

4. Communicate about the food and temperature of the foods.

5. If a person has difficulty using utensils, try finger foods. Finger foods are prepared so a person can eat with one’s hands. The use of finger foods allows for independence.

6. If finger foods are a problem, feeding may be necessary.

7. Make meals colorful and appealing.

8. Offer small mini-meals throughout the day. Use smaller plates and cups. Too much food on a plate may be overwhelming.

9. Add herbs, spices, chutney, and/or sauces to add flavor.

10. Make sure food and fluids are consumed.

From His Window (song about Alzheimer's disease)

Resource

The Alzheimer's Association is the leading, global voluntary health organization in Alzheimer care and support, and the largest private, nonprofit funder of Alzheimer research. Our vision is a world without Alzheimer’s, and since our founding in 1980, we have moved toward this goal by advancing research and providing support, information and education to those affected by Alzheimer’s and related dementias.

Mission: To eliminate Alzheimer's disease through the advancement of research; to provide and enhance care and support for all affected, and to reduce the risk of dementia through the promotion of brain health.  

Vision: A world without Alzheimer’s.

 

International Day of Peace

International Day of Peace
The International Day of Peace ("Peace Day") allows individuals, organizations, and nations to create practical acts of peace on a shared date. It was established by a United Nations resolution in 1981 to coincide with the opening of the General Assembly. The first Peace Day was celebrated in September 1982.

In 2002, the General Assembly officially declared September 21 as the permanent date for the International Day of Peace. By creating the International Day of Peace, the UN devoted itself to worldwide peace and encouraged all of mankind to cooperate for this goal. During the discussion of the U.N. Resolution that established the International Day of Peace, it was suggested that:

"Peace Day should be devoted to commemorating and strengthening the ideals of peace both within and among all nations and peoples…This day will serve as a reminder to all people that our organization, with all its limitations, is a living instrument in the service of peace and should serve all of us here within the organization as a constantly pealing bell reminding us that our permanent commitment, above all interests or differences of any kind, is to peace."

International Day of Peace

The International Day of Peace,
observed each year on 21 September 

“Together, let us stand up against bigotry
and for human rights.
Together, let us build bridges. Together,
let us transform fear into hope.”
United Nations Secretary-General António Guterres

2023 Theme
Actions for peace: Our ambition for the #GlobalGoals

Each year, the International Day of Peace is observed worldwide on 21 September. The UN General Assembly has declared this as a day devoted to strengthening the ideals of peace through observing 24 hours of non-violence and cease-fire.

This year’s theme is Actions for Peace: Our Ambition for the #GlobalGoals. It is a call to action recognizing our individual and collective responsibility to foster peace. Fostering peace contributes to the realization of the Sustainable Development Goals (SDGs), and achieving the Sustainable Development Goals will create a culture of peace for all.

National Papaya Month

The papaya is also known as papaw or pawpaw.  The papaya is a melon-like fruit with yellow-orange flesh. The skin varies in color from green to orange. Papayas are a good source of vitamin A, vitamin C, and dietary fiber.


The ripe fruit of the papaya is usually eaten raw, with or without skin or seeds. The unripe green papaya can be eaten cooked.  

Recipe

Papaya Salad with Tomatoes, Onions,
Peppers, Brown Rice, Black Beans

In the Disney film, The Jungle Book (1967), 

Baloo sings the song "The Bare Necessities."
Can you locate the Pawpaw in the song?

Resources
Fruits and Veggies, More Matters. Papaya
Wikipedia, Carica papaya

National Cherry Month - Health Benefits, Selection, Storage, and Recipes

About seventy percent of the cherries produced in the United States come from Washington, Oregon, Idaho, and Utah. There are two main types of cherries: sweet and sour. Sour cherries are lower in calories and higher in vitamin C and beta-carotene than sweet cherries.

Selection
Select firm, red cherries with stems attached. Avoid soft, shriveled, or blemished cherries. Good cherries should be large (one inch or more in diameter), glossy, plump, hard, and dark-colored for their variety. Avoid fruit that is bruised or has cuts on the dark surface.

How to Store
Refrigerate cherries for up to 10 days.

Nutrition Benefits
Fat-free; saturated fat-free; sodium-free; cholesterol-free; good source of vitamin C; good source of potassium.

Health Benefits

Cancer
Sweet cherries have several cancer-preventive components including fiber, vitamin C, carotenoids, and anthocyanins. The potential role of sweet cherries in cancer prevention lies mostly in the anthocyanin content, especially in cyanidin. Sweet cherries are a good source of cyanidins, which appear to act as an antioxidant and may reduce cancer risk.

Cardiovascular Disease
Sweet cherries have been shown to have significant levels of anthocyanins as well as other pigments in perhaps smaller concentrations that together provide synergistic effects thought to be protective to heart and related vascular tissue

Diabetes
Researchers are interested in the role of anthocyanins in reducing insulin resistance and glucose intolerance. The lower glycemic response shown in relation to cherry consumption may be the result of glucose-lowering effects of cherry phytochemicals in combination with the fiber content of cherries.

Potassium
Sweet cherries are considered a good source of dietary potassium, with approximately 260 mg potassium for every cup of fresh cherries consumed. Adequate potassium intake has shown to reduce the risk for hypertension and stroke.

Quercetin
Sweet cherries also contain a small amount of quercetin. Quercetin is an antioxidant which may play a beneficial role in reducing the risk of cardiovascular disease, hypertension, and cancer.

Melatonin
Cherries are one plant food source of melatonin. Melatonin is a hormone that plays a role in promoting healthy sleep patterns.

Ease muscle soreness
Researchers believe tart cherries’ antioxidants protect against exercise-induced free radicals, which can lead to painful inflammation.

Gout
Cherries may help reduce the swelling, inflammation, and tenderness associated with gout. Research reveals eating about 2 cups fresh sweet Bing cherries daily lowered uric acid levels by 15%.

Recipes

1. Health, Health Benefits of Cherries
2. Better Homes and Gardens, Healthy Cherry Recipes
3. The Greatest Table: 5 Healthy Cherry Recipes from Around the Web

4. The Cherry on Top: 8 Health Benefits of Cherries. HealthEssential, Cleveland Clinic

Resources

Fruits & Veggies - More Matters, Cherries & Heart Health

National Macadamia Nut Day - Nutrition, Recipes, and Resources

Macadamia nut is the seed of the macadamia tree. Macadamia nuts are native to Australia and also known as the Australian Nut. They are commercially grown in Hawaii and, to a much smaller degree, in California and Florida. Roasted macadamia nuts are a popular snack. 

Health Benefits and Nutrition

Macadamia nuts are a rich source of monounsaturated fatty acids (MUFA), such as oleic acid and palmitoleic acids. Studies suggest eating macadamia nuts as part of a healthy meal plan seems to lower low-density lipoprotein (LDL) cholesterol, and to raise high-density lipoprotein (HDL) cholesterol.

Compared to other common edible seeds such as almonds and cashews, macadamias are high in fat and low in protein. Macadamia nuts have sweet taste. One ounce of nuts provide about 200 calories/1 ounce.

They contain numerous nutrients, minerals, antioxidants and vitamins that are essential for optimum health and wellness.

One ounce (28.3 g) of macadamia provides 2 g or 8% of daily-recommended levels of dietary fiber. Additionally, they are a very good source of phytosterols such as β-sitosterol. Macadamia nuts contain no cholesterol.

Macadamia nuts are free from gluten, it is a popular ingredient in the preparation of gluten-free foods. This provides a healthy alternative in people with wheat gluten allergy and celiac disease.

Macadamia Nut Side Effects & Safety
Macadamia nuts are safe as food. They can cause an allergic reaction, but this is unusual.

Special Precautions & Warnings
Macadamia nuts are toxic to dogs.

Recipes

Ono Mango Macadamia Nut Bread

Cooking Healthy Across America by Academy of Nutrition and Dietetics Food and Culinary Professionals

1. Food Network, Macadamia Nut Recipes
2. Eating Well, Tropical Popcorn Balls with Macadamia Nuts

Resources

1. Wikipedia, Macadamia Nuts
2. Nutrition and You, Macadamia Nuts
3. Livestrong, Are Macadamia Nuts Healthy?

Exercise with Your Child Week

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 Farmers Market Week

To celebrate National Farmer's Market Week we visited a local market in Tamarac, Florida. The group is known as the Community Farmers Markets of South Florida. 

"As a food photographer, my visual senses came alive; as an explorer of foods, the smells and flavors were enticing; and as a dietitian my mind raced with the food combinations, satisfying the senses and nutritional needs." Sandra Frank, Ed.D, RD, LN, FAND

Farmer's markets are worldwide and reflect an area's culture and economy. They often feature produce locally grown, meats raised humanely, handmade farmstead cheeses, eggs and poultry from free-range fowl, as well as heirloom produce.

“Farmers grow the food, talk about how they grew the food, and learn from the shoppers who in turn prepared the food for family dinners. The farmers market is the place where food is both fuel and culture and thus the place where we grow healthy communities.”  - Richard McCarthy, founding President of the Farmers Market Coalition and Executive Director

The Farmers Market Coalition (FMC) is a 501(c)(3) nonprofit dedicated to strengthening farmer's markets for the benefit of farmers, consumers, and communities. 

Twelve Reasons to Visit a Farmers' Market

 Alice Henneman, RD

Food Safety and the Farmers Market

With the number of farmer's markets increasing throughout the country, food safety inspectors are working harder to make sure consumers get safe products when they shop.

Abbey Harding is a food safety inspector for the Michigan Department of Agriculture. Part of her job is to inspect farmer's markets, like the one in Grand Rapids, to make sure vendors are complying with current regulations.

One thing an inspector looks at is the labeling. Vendors need to specify where their products are grown. Typically with packaged goods, vendors must list weights, ingredients, and whether the product requires refrigeration.

"If it's coming from a licensed source, we'd check with license control," Abbey Harding said. Michigan vendors need to be licensed and if they process food, they may be subjected to inspection at their facility.

Resources.

USDA, Farmers Markets

Community Farmers Markets of South Florida. Current Farmers Markets are located at the following places:

• Plantation Farmers Market, a year-round adventure, every Saturday from 8-2, in Volunteer Park on Sunrise Blvd, between NW 188th ave and Flamingo Road.
• Tamarac Farmers Market, also year-round Market, every Sunday from 9-2 on the NW corner of Southgate and University.
• Boynton Beach Farmers Market, year-round every Saturday from 9-2, on the SE corner of Boynton Beach Blvd and Federal Highway.
• Margate Farmers Market is a seasonal Market only open from November to April.

July is Sandwich Generation Month “Three Generations Bound By Caring”

The Sandwich Generation represents a group of individuals who find themselves in the unique position of caring for their elderly parents while also supporting their own children. This generation embodies dedication, patience, and compassion, making it a cause for celebration and recognition. The primary aim is to raise awareness about the unwavering efforts of these individuals and ensure they receive the support they need.

Sandwich Generation Month is observed annually in July in honor of this extraordinary group. During this time, the community comes together to better understand the specific challenges faced by this generation and highlight the various support systems available to them as they navigate the complexities of maintaining multi-generational households.

According to data from the Pew Research Center, slightly over one in eight Americans aged 40 to 60 finds themselves in this dual role of raising their own children while caring for aging parents. This statistic underscores the growing significance of the Sandwich Generation and the importance of acknowledging their remarkable contributions.

Sandwich Generation

Reference.
1. Learn more about the Sandwich Generation. 
2. Sandwich generation moms feeling the squeeze, American Psychological Association.