December 31, 2012 Celebrating One Year of Living Smoke-free

Today is my one year anniversary of living smoke-free. After 45 years of smoking, on December 31, 2011 I quit smoking cigarettes. The decision was easier than I expected. I just got out of the hospital for facial bacterial cellulitis. My face was swollen, my eyes forced closed, and when I tried to speak it was hard to understand me as I wiped away the drool of saliva - all from an infection in my mouth – all related to years of smoking. 

The infection would eventually clear up, but I was left with having all my upper teeth and most of my bottom teeth removed. I never saw myself as vain, but I was horrified at the woman staring back at me in the mirror. I love to laugh and smile. It took over 6 months for dentures to be prepared so I could smile again.

For the young who believe, you have all the time in the world to quit; time passes quickly and some damage cannot be undone. For the older people who believe it is too late; unless you are a fortune teller you have no idea what the future holds.

This year I saved $6,055.50.
This year I earned 70.1 days.
This year I had 1,614,800 Smoke-Free Breaths.
This year I spent quality time with my son, family and friends.
This year I started a garden.
This year I began a photography program.
This year I took the time to enjoy the taste of foods and breathe fresh air.

Thank you Quit for Life Program https://www.webcoach.net/

United Nations Declares 2013 International Year of Quinoa

The year 2013 has been declared "The International Year of the Quinoa" (IYQ), by the United Nations General Assembly in December 2011.

“Quinoa is considered to be the organic food of the future and holds great potential in efforts to eradicate poverty worldwide and provide global food security and nutrition.” The United Nations, in connection with the presentation of the International Year of Quinoa created a multi-media exhibit. Events throughout the year relating to the International Year of Quinoa will be headed by the Food and Agricultural Organization (FAO), in collaboration with NGOs, indigenous peoples' organizations and, the Governments from the Andean region.

The objective of the IYQ Plan is to focus world attention on the role quinoa´s biodiversity and nutritional value plays, in providing food security and nutrition, the eradication of poverty in support of the achievement of the internationally agreed development goals, including the Millennium Development Goals. 

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 Nutritional Information

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.

Preparation. Quinoa has a natural bitter-tasting coating called saponins. Most quinoa sold commercially has been processed to remove this coating. However, the directions may require additional rinsing before cooking.

Quinoa can be added to a wide variety of dishes and substituted in recipes using rice or couscous. Quinoa flour can be used in wheat-free and gluten-free baking. To enhance the flavor, stock can be exchanged for water during cooking. Quinoa also can provide a nutritious breakfast with the addition of honey, nuts or fruits.

Quinoa Stuffed Acorn Squash

Recipe Card

References
United Nations, International Year of the Quinoa (IYQ-2013)  
Facebook, International Year of Quinoa 
Twitter, International Year of Quinoa  

Best Choices at the Vending Machine

Vending machines have a history of containing foods high in sugar, calories and fats. With the desire to choose healthier alternatives, new foods are being added to vending machines.

More information can be found at Kids Eat Right

November 28, National French Toast Day Featuring Raisin Bread French Toast and Low Cholesterol Variations

Each French Toast Recipe contains variations substituting soy milk for skim milk; and egg substitute for the egg.

Raisin Bread French Toast
with Banana, Crunchy Peanut Butter,

and Gingersnap

Ingredients for One Serving
1 slices Raisin Bread
2 Tbsp Milk, Skim or Soy Milk
1/2 Egg or 2 Tbsp Egg Substitute
1/2 Banana
1 teaspoon Peanut Butter, crunchy
1/2 Gingersnap Cookie, crushed
Variation: Substitute Soy Milk for Skim Milk; and Egg Substitute for Egg 

Nutrition Information

Raisin Bread French Toast
with Berries Topped with
Crushed Gingersnap Cookie

Ingredients for One Serving

1 slices Raisin Bread
2 Tbsp Milk, Skim or Soy Milk
1/2 Egg or 2 Tbsp Egg Substitute
1/3 cup Berries
1/2 Gingersnap Cookie, crushed

 Variation: Substitute Soy Milk for Skim Milk; and Egg Substitute for Egg

Nutrition Information

November 22, 2012 Comfort Soups for Thanksgiving

A comfort food can be a warm bowl of soup surrounded by loved ones

 on Thanksgiving Day.  - Sandra Frank, EdD, RD, LDN

Split Pea Soup with Reduced-fat Sour Cream 

and Basil in a Winter Squash Bowl

Canon EOS T3i; focal point: f/4; exposure time: 1/25 sec;

ISO 3200; focal length 47 mm; artificial light with diffuser; 

nutrition:139 kcal; 5 g Fiber

Vegetable Soup served in a Pumpkin Bowl

Canon EOS T3i; focal point: f/3.5; exposure time: 1/30 sec;

ISO 3200; focal length 21 mm; artificial light with diffuser; 

nutrition:106 kcal; 5 g Fiber

Visit Dietitians Online Blog for a Thanksgiving Day Special Edition

May your Thanksgiving be filled with special moments,
and the love of family and friends.

warm wishes, Sandra and Jake Frank

Thanksgiving Song

by Mary Chapin Carpenter

Remembering the Twinkie

FDA GRAS, Corn Dextrin 

End of the Twinkie (November, 2012)

World News With Diane Sawyer

Whats in a Twinkie? (2007)

1980's

1970's

November 15, America Recycles Day and Use Less Stuff Day

November 15, 2012: America Recycles Day; Use Less Stuff Day; 

Clean Out Your Refrigerator Day; Great American Smokeout

America Recycles Day is dedicated to the promotion of recycling programs in the United States. Since 1997, communities across the country have come together on November 15th to celebrate America Recycles Day.

Keep America Beautiful believes each of us holds an obligation to preserve and protect our environment. Through our everyday choices and actions, we collectively have a huge impact on our world. Keep America Beautiful follows a practical approach that unites citizens, businesses and government to find solutions advancing core issues of preventing litter, reducing waste, and beautifying communities.

Reduce, Reuse, Recycle

According to the U.S. EPA (US Environmental Protection Agency), recycling:
*Conserves natural resources to help sustain the environment.
*Reduces the need for landfilling and incineration.
*Saves energy and prevents pollution.

Recycle Guys in the Supermarket

How You Can Help

1. Each community has different standards for what can be recycled and how to do it. Visit Keep America Beautiful and enter your zip code for your local information and resources.

2. Plastic. Look for the recycling symbol on plastic packaging or containers. #1 and #2 plastics should be accepted by almost every recycler.

3. Cans. Aluminum and steel cans are always welcomed by recyclers, and most metals can be recycled infinitely with no loss of quality.

4. Recycling and Traveling. Keep two trash bags in your vehicle - one bag for garbage, and one for recyclables. Pre-sorting makes it easier to transfer your recyclables to the proper container once you’ve reached your destination.

5. Recycle your wireless phone. Millions of out-of-service phones are waiting to be reused or recycled. Find a local charity with a phone recycling program, or visit http://www.kab.org/  to download a postage-paid mailing label and return your unused phones.

6. Paper. In addition to newspaper recycling, most communities will accept corrugated cardboard, and some will even accept junk mail, catalogs and phone books.

7. Electronics. Never throw old computers, monitors, TV’s, printers, or other electronics in the landfill. Instead, donate them to a local charity for reuse, or find out about your local e-cycling programs.

8. Reduce the amount of trash you throw away and reuse products before you throw them out or recycle them. This creates the least impact on the planet and our resources. 

The Thursday before Thanksgiving is "Use Less Stuff Day." The purpose of this day is to raise awareness to the amount of garbage produced in American between Thanksgiving and New Year's Day. The estimated extra waste amounts to 25 million tons of garbage.

Through education, and in collaboration with many individuals and organizations around the world, the aim of Just-Use-Less.com  is to share the message of common sense, timeless wisdom, and gratitude for what we have been given. Just Use Less.

Ways to Use Less Stuff During the Holidays and Any Time

Plan meals using portion control to minimize waste. Recommendations: Food/Drink Portion Per Person Turkey 3 ounce, without bone Stuffing 1/4 cup Sweet Potato Casserole 1/3 - 1/2 cup Green Beans 1/2 cup Cranberry relish 2 to 3 Tablespoons Pumpkin Pie 1/8 - 1/10 of a 9" pie

After a party, put leftovers in plastic containers or bags and send them home with guests, or donate to food banks.

Bring your own camera instead of using disposable cameras.

Cancel mail order catalogues you know longer use.

Bring your own shopping bags.

Consolidate your purchases into one bag rather than getting a new bag at each store.

Plan your shopping in advance. Save money on fuel by making fewer trips to the stores. Avoid last minute shopping when you won’t have time to make careful gift choices.

Consider giving gift certificates or making a donation to a favorite charity in your friend/family's name.

Give homemade food or something you’ve made yourself from reused items.

Shop for gifts at antique stores, estate sales or flea markets, since one person’s trash is another’s treasure.

When buying electronics, remember to buy rechargeable batteries to go with them.

Send e-greetings to family, friends and business associates who are on-line. Did you know about 2.65 billion Christmas cards are sold each year in the US?

Get a tree that can be planted or mulched afterward, or buy an artificial one.

Compost your food waste. Fruits and vegetables and their peels, pits and seeds are all perfect for composting, a great natural fertilizer.

Resource: The Use Less Stuff Report

The Use Less Stuff Report (ULS) Bob Lilienfeld is the editor of The ULS Report, a newsletter aimed at spreading the benefits of source reduction. The goal of ULS is to help people make more informed decisions about the products and packages they take home every day.