Thursday, March 7, 2024
International Women's Day
Imagine a gender-equal world.
Thursday, February 29, 2024
National Nutrition Month® 2024: Beyond the Table
It's an opportunity to acknowledge and appreciate the intricate web of connections and the hard work in bringing food to our tables, encouraging a deeper respect for our meals and the myriad hands that contribute to their creation. By delving into the stories behind our food, we can foster a more sustainable, informed, and grateful approach to eating and living.
The annual March campaign educates people about making wise food choices and establishing healthy eating and physical activity routines. During this month, the Academy disseminates press releases containing vital information for the media regarding various activities, highlighted messages, and special events, including RDN Day and NDTR Day, to underscore the campaign's significance.
"Beyond the Table" looks into the many factors that affect our food choices. This theme examines a range of influences, such as:
- Cultural Significance: Recognizing how different cultures and traditions influence dietary choices and practices.
- Environmental Impact: Consider the ecological footprint of food production and make environmentally conscious choices.
- Mindful Eating: Focusing on the experience of eating, being present, and attentive to the body's hunger and satiety signals.
- Nutritional Impact on Overall Well-being: Acknowledging how food choices affect physical, mental, and emotional health.
- Access and Education: Highlighting the importance of access to nutritious food for all and educating people about healthy eating.
"Beyond the Table" thus emphasizes a broader view
of nutrition, where food is seen as an integral part of a larger ecosystem,
including its production, cultural context, environmental effects, and role
in holistic well-being.
Registered Dietitian Nutritionist Day is also celebrated during National Nutrition Month®, on the second Wednesday in March. This occasion increases awareness of registered dietitian nutritionists as the indispensable providers of food and nutrition services while recognizing both RDNs and nutrition and dietetic technicians registered for their commitment to helping people enjoy healthy lives.
Tuesday, February 27, 2024
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. Canadian Dental Association, Nutrition for Children
3. National Institute of Health, Child DentalHealth
Thursday, February 22, 2024
National Cook a Sweet Potato Day - Celebrate the Sweet Potato
How to Select
Choose firm, small- to medium-sized potatoes with smooth skin. Avoid cracks, soft spots, and blemishes.
How to Store
Store sweet potatoes in a cool, dark place for use within 3-5 weeks.
Top 9 Ways To Enjoy Sweet Potatoes
1. Bake, Roast, or Steam. Pick a cooking method and enjoy! Use whole, unpeeled sweet potatoes as a side dish to any meal. 2. Mash - Steam peeled sweet-potato chunks for about 10 minutes until tender, and mash with a dash of orange juice.
3. Top Your Salad. Sweet potatoes make sweet salad toppings. Combine diced sweet potatoes, pineapple tidbits, apples, celery, and cashews. Serve over salad greens
4. Sweet Potato Fries. Sweet potato fries make a delicious treat. Quarter sweet potatoes and drizzle with olive oil. Bake at 400 degrees for 40-60 minutes. For a spicy twist, add a dash of cayenne pepper.
5. Substitute sweet potatoes for white potatoes in your favorite potato salad recipe.
6. Grill - Slice sweet potatoes into thick ½ inch rounds and grill until lightly browned. Drizzle with lime juice.
7. Add a Twist to Your Sandwiches. Cut thin slices of cooked sweet potatoes and add to your favorite sandwich or wrap instead of tomatoes.
8. Drizzle and Eat - Dice cooked, peeled sweet potatoes and drizzle with maple syrup for a side dish.
9. A Healthy Snack. Try munching on sweet potato chips. Thinly slice a large sweet potato and brush lightly with olive oil. Bake at 350 degrees for 15 minutes or until lightly browned and crisp.
3. Sweet Potato Recipes, A Couple Cooks
Sunday, February 18, 2024
President's Day - Dietary Preferences of Some of Our Presidents
Every president has his favorite foods. And it doesn't take long for the nation to become captivated with a president's eating habits - with Ronald Reagan, it was jelly beans; Jimmy Carter munched peanuts, George W. Bush loved pretzels and our newest President Joe Biden delights in ice cream.
Saturday, February 17, 2024
Cabbage Craze - National Cabbage Day
Cabbage: Nutrition. Selection. Storage
Top 5 Ways To Enjoy Cabbage
1. Drizzle and Enjoy. Cut up any type of cabbage, drizzle it with lemon and add a little salt for a mid-day snack.
3. Stir Fry. Cabbage has a mild taste and can be added to any stir fry.
4. Add Crunch to Your Lunch! Add extra crunch to your salads, soups, wraps, or sandwiches by topping them off with thinly sliced cabbage.
5. Slow-Cooked. Pump up the veggies on your hamburgers by adding slow-cooked cabbage, lettuce, tomatoes, pickles, and light mayo.
Wednesday, February 7, 2024
National Girls and Women in Sports Day
Resources in Sports Nutrition and Dietetics
Resources in Sports Nutrition and Dietetics
The mission of the National Association of Girls and Women in Sport (NAGWS) is to develop and deliver equitable and quality sports opportunities for all girls and women.
National Girls and Women in Sports Day (NGWSD) History
NGWSD is celebrated in all 50 states with community-based events, award ceremonies, and activities honoring the achievements of girls and women in sports and encouraging their participation.
NGWSD began in 1987 as a day to remember Olympic volleyball player Flo Hyman for her athletic achievements and her work to assure equality for women's sports. NGWSD has evolved into a day to acknowledge the past and recognize current sports achievements, the positive influence of sports participation, and the continuing struggle for equality and access for women in sports.
NGWSD is jointly organized by the National Girls and Women in Sports Coalition. The Coalition combines the experience and resources of four premiere girls- and women-serving organizations in the United States: Girls Incorporated, the National Association for Girls and Women in Sport, and the Women's Sports Foundation.
NAGWS has served girls and women in sports for more than a century. A variety of programs have been initiated to prepare teachers and coaches to work with female students and to challenge individuals and institutions to look at how they do business each day.
In January 2013, the Office for Civil Rights (OCR) issued a Dear Colleague Letter clarifying the school’s obligations under the Rehabilitation Act of 1973 (Rehab Act) to provide extracurricular athletic opportunities for students with disabilities. The OCR’s announcement underscores our belief that every student, regardless of sex, means, race, religion… and ability, should be able to reap the benefits of sports.
Specifically, the Dear Colleague Letter does the following for schools:
1. Clarifies when and how schools must include students with disabilities in mainstream athletic programs
2. Defines what true equal treatment of student-athletes with disabilities means
3. Encourages and provides a road map for schools to create adapted programs for students with disabilities
Title IX/gender equity issues have been a long-time focus of NAGWS programs through programs like the National Girls and Women in Sports Day (NGWSD).
Nutrition in Sports Resources
Resources.
2. Collegiate & Professional Sports Dietitians Assn. (CPSDA), Facebook
3. Nancy Clark, MS, RD, CSSD, Sports Dietitian
4. Lisa Dorfman, MS, RD, CSSD, LMHC, aka The Running Nutritionist®
Tuesday, February 6, 2024
Feeding Tube Awareness Week
Meet People Leading Active Lives
Moreover, Feeding Tube Awareness Foundation hopes to break down the social stigma that is currently attached to tube feeding by:
- Highlighting the positive outcomes associated with tube feeding
- Giving more information about the reasons people require tube feeding
- Countering stereotypes and misinformation about tube feeding
Feeding Tube Awareness Foundation is raising awareness of tube feeding through Feeding Tube Awareness Week
Tube Feeding Program at
Medical Service Company
Thursday, January 25, 2024
A Culinary Voyage: The World's Most Famous Soups
In a world brimming with diverse cultures and traditions, nothing quite encapsulates the essence of a place like its local cuisine. Among the many culinary delights, soups stand out as a universal comfort food, transcending borders and bringing the taste of culture to our tables. Each spoonful of these simmering concoctions tells a story – a tale of heritage, geography, and the unique blend of ingredients that define a region's palate.
Join us on a gastronomic adventure, where each sip is a discovery, and every bowl is a celebration of the world's vast and vibrant culinary heritage. Embark on a journey, one spoonful at a time, to discover the stories and secrets simmering within these global soups.
Gazpacho (Spain) is a refreshing, cold soup made from raw, blended vegetables like tomatoes, cucumbers, and bell peppers, often enjoyed in the summer.
Harira (Morocco) is a rich and hearty soup traditionally eaten during Ramadan. It is made with tomatoes, lentils, chickpeas, and lamb and flavored with a blend of fragrant spices.
Laksa (Malaysia and Singapore): A spicy noodle soup with a distinctive coconut milk base, it comes in various forms, including curry laksa and asam laksa, often served with chicken, prawn, or fish.
Minestrone (Italy): A thick Italian vegetable soup often containing beans, onions, celery, carrots, stock, and tomatoes, sometimes with pasta or rice.
Tom Yum (Thailand): A hot and sour soup known for its intense flavors, it typically includes shrimp (Tom Yum Goong), mushrooms, tomatoes, lemongrass, galangal, and kaffir lime leaves.
Tortilla Soup (Mexico): A hearty, flavorful soup made with chicken broth, roasted tomatoes, onion, garlic, and chilies and topped with crispy fried tortilla strips, avocado, cheese, and sour cream.
Caldo Verde (Portugal): A simple, comforting soup made with thinly sliced kale, potatoes, and chorizo sausage, often served during celebrations.
Phở (Vietnam): A Vietnamese soup known for its fragrant broth, rice noodles, herbs, and usually beef (Phở Bò) or chicken (Phở Gà ).
French Onion Soup (France): A rich and savory soup based on caramelized onions and beef stock, and typically served with a crouton and melted cheese on top.
Chupe de Mariscos (Peru): A creamy seafood soup from Peru, loaded with various seafood like shrimp, crab, and fish, often enriched with potatoes, corn, and a base of aji peppers and cilantro.
New England Clam Chowder (USA): A creamy, hearty soup from the New England region, known for its chunks of clams, diced potatoes, onions, and sometimes bacon in a milk or cream base.
Borscht (Russia/Ukraine): A sour soup common in Eastern European countries, famous for its distinctive red color from beetroots, usually served with sour cream, and can contain a variety of vegetables and meat.
Ramen (Japan) is a popular Japanese soup consisting of Chinese-style wheat noodles served in a meat- or fish-based broth flavored with soy sauce or miso and topped with ingredients like sliced pork, nori, and
scallions.
These soups not only offer a taste of their respective
cultures but also embody the diversity and richness of global culinary
traditions.
Nutrition Notes
Soups can be an economical way of meeting nutritional needs. Leftovers are perfect when preparing soups.
Soups have been known to curb the appetite and slow the eating process. Studies show slower eaters are more likely to notice signs of fullness sooner and consume fewer calories. With the extra time, enjoy the flavor, aroma, and texture of the foods.
Soups can be prepared with various healthy ingredients and traditional favorites made healthier with some substitutions.
Instead of: | Try these heart-healthy suggestions: |
whole milk or 2% milk | 1% milk or skim milk |
whipped cream | chilled evaporated skim milk, whipped |
cheese (American, Cheddar, Swiss) | Cheeses with 5 or less grams of fat per ounce. Terms used: reduced-fat, low-fat, or fat-free. Reduced fat is easier to substitute when cooking. |
creamed cottage cheese | nonfat or 1% fat cottage cheese, or farmers' cheese |
cream cheese | light, fat-free products, or Neufchatel cheese |
Mozzarella cheese | part-skim mozzarella cheese |
Ricotta cheese | nonfat, lite, or part-skim |
sour cream, regular | non-fat, light, or low-fat sour cream or plain yogurt. |
butter | lower-calorie margarine in soft tubes, vegetable cooking sprays, or nonstick cookware. |
margarine, regular | lower-calorie margarine in soft tubes, vegetable cooking sprays, or nonstick cookware. |
mayonnaise, regular | reduced-fat, cholesterol-free, low-fat, or fat-free. If making a dip, you can substitute plain nonfat or low-fat yogurt. Reduce the amount required in the recipe. |
salad dressing | reduced-fat, cholesterol-free, low-fat, or fat-free dressings or lemon juice, vinegar, or mustard. Reduce the amount required in the recipe. |
one whole egg | equals 2 egg whites or 1/4 cup egg substitute |
egg noodles | noodles made without egg yolk |
condensed cream soup | 99% fat-free condensed cream soup |
salt | eliminate or reduce by 1/2; explore herbs and spices |
gravy | gravies made with low sodium broth and thickened with flour/cornstarch |
beef, pork, veal, lamb | choose lean cuts trimmed of all visible fat, or substitute with chicken or turkey without the skin. |
oil for sautéing | water, broth, tomato juice |
frying | broil, bake, microwave, poach, steam, grill, stir fry |
Healthy Soup Additions
1. Instead of salt, add herbs and spices to enhance the flavor. Explore the many possible seasonings available.
2. Add fresh, frozen, or leftover vegetables (use fruits if making a cold soup) to increase fiber, vitamins, and minerals. Avoid canned vegetables high in sodium. Read the label. A low-sodium food contains 140 mg or less per serving of sodium.
3. Increase fiber and protein by eating foods such as beans, lentils, brown rice, whole-grain pasta, barley, and bulgur.
4. Increase calcium and protein by using skim milk, evaporated skim milk, non-fat dry milk powder, or calcium-fortified soymilk. These low-fat ingredients can replace higher-fat alternatives like whole milk or cream.
Canned and Dry Soup Mixes are known for their high sodium content. Read the label and check the serving size. Remember, a low-sodium food contains 140 mg or less per serving.
Some companies within the food industry are making great strides in lowering the sodium content in their products. At Campbell, they have more than 100 products with a healthy level of sodium, more than 200 that are low in fat and saturated fat, more than 150 products that have 100 calories or less per serving, and more than 85 products certified by the American Heart Association.
I was searching the Campbell archives when I came across a 1959 commercial. Campbell had the foresight to recognize the importance of nutrition over 50 years ago.
Soup Tidbits
Soup is a staple in almost every American home. After NBC's "Seinfeld" show introduced the "Soup Nazi" in the United States on November 2, 1995 - Soup became a fashionable food.
Saturday, January 20, 2024
Squeeze the Rainbow
Squeeze the Rainbow:
The Journey of
Fresh-Squeezed Juice
from Nature to Juice.
A glass of fresh-squeezed juice is a great way to meet your fruit and vegetable needs. There are numerous combinations to create a variety of flavors that are packed with a lot of vitamins and minerals.
Juicer Recipes
Carrot, Granny Smith, and Ginger Juice
Saturated Fat (g) 0; Trans Fatty Acid (g) 0;
Cholesterol (mg) 0; Vitamin A (IU) 12250 (245.0%); Vitamin C (mg) 5.3 (8.9%);
Potassium (mg) 114.7; Sodium (mg) 56.7
Ingredients
Slice apples. Process enough slices in a juicer, skimming and discarding any foam, to measure 4 cups juice, then transfer the juice to a pitcher. Process enough carrots, skimming and discarding any foam, to measure 3 1/2 cups juice, then add to the pitcher with apple juice. Process ginger, then stir 2 1/2 tablespoons of ginger juice into a pitcher. Chill until cold, about 2 hours. Serve over ice, if desired.
Trans Fatty Acid (g) 0; Cholesterol (mg) 0;
Vitamin A - IU (IU) 4988 (99.8%); Vitamin C (mg) 51 (84.6%);
Iron (mg) 0.6 (3.2%); Sodium (mg) 67 (2.8%)
In addition, the recipe contains Vitamin B1; B2; B6; Folate;
Use an electric juice extractor or heavy-duty juicer that can process stems, skin, and seeds.
Ingredients
5 ounces fresh pineapple (about 1 cup or 1/8 large pineapple), peeled, cored, cut into large chunks, and chilled
Preparation
In Memory of Jack LaLanne
Jack LaLanne Sings His Theme Song
Jack LaLanne sings the closing song from his old TV show
as a duet with an old video of himself.
National Granola Bar Day
1 cup crispy brown rice cereal
1 cup finely chopped dried apricots (1/4 inch)
½ cup unsalted pepitas toasted
½ cup unsalted sunflower seeds toasted
¼ teaspoon salt
⅔ cup brown rice syrup or light corn syrup
½ cup sunflower seed butter
1 teaspoon ground cinnamon
- Preheat oven to 325 degrees F. Line a 9-by-13-inch baking pan with parchment paper, leaving extra parchment hanging over two sides. Lightly coat the parchment with cooking spray.
- Combine oats, rice cereal, apricots, pepitas, sunflower seeds, and salt in a large bowl.
- Combine rice syrup (or corn syrup), sunflower butter, and cinnamon in a microwave-safe bowl. Microwave for 30 seconds (or heat in a saucepan over medium heat for 1 minute). Add to the dry ingredients and stir until evenly combined. Transfer to the prepared pan and firmly press into the pan with the back of a spatula.
- For chewier bars, bake until barely starting to color around the edge and still soft in the middle, 20 to 25 minutes. For crunchier bars, bake until golden brown around the edge and somewhat firm in the middle, 30 to 35 minutes. (Both will still be soft when warm and firm up as they cool.)
- Let cool in the pan for 10 minutes, then using the parchment to help you, lift out of the pan onto a cutting board (it will still be soft). Cut into 24 bars, then let cool completely without separating the bars for about 30 minutes more. Once cool, separate into bars.
Friday, January 19, 2024
Popcorn, Everyone’s Favorite Snack, Everywhere
Tuesday, January 16, 2024
January 17, Celebrating Spinach and Popeye's Debut
2. Store spinach loosely wrapped in a damp paper towel.
3. Refrigerate in a plastic bag and use within 3 to 5 days.
References
2. Top 10 ways to enjoy Spinach, Fruits and Veggies More Matters
Monday, January 15, 2024
Culinary Adventures with Quinoa
Quinoa is a grain-like crop grown primarily for its edible seeds. It is a pseudo-cereal rather than a true cereal or grain. Quinoa originated over 3,000 years ago in the Andean region of Ecuador, Bolivia, Colombia, and Peru.
Quinoa is high in protein, a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is also gluten-free.
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