Mango: From Our Mango Tree to the Table

Nutrition Profile

Recipes
 Mango, Tomato, and Green Onion Salad

Ingredients

1/3 cup Mango

1/2 cup Tomato, diced

2 Tbsp Green Onions

Nutrition Information

National Mango Month - From Our Mango Tree to the Table

Nutrition Profile

Recipes
 Mango, Tomato, and Green Onion Salad

Ingredients

1/3 cup Mango

1/2 cup Tomato, diced

2 Tbsp Green Onions

Nutrition Information

July 11, National Blueberry Muffin Day The Food Label Detective: Otis Spunkmeyer Wild Blueberry Muffin

Can You Eat Just Half a Muffin?

*FDA 21 CFR 101.9 Nutrition labeling of food. (http://bit.ly/29vdc90). FDA regulation allows manufacturers to round number of servings to the nearest 0.5 serving, as long as they use the term “about”. Serving size is based on RACC = Reference Amount Customarily Consumed per Eating Occasion.

 Most people assume one muffin is one serving.

As packaged foods get larger, so does the number of servings.

Read the label - Don't overeat.

The label can be misleading, but it is within the FDA Guidelines.* 

One Serving Size: 1/2 Muffin (57g/2 oz)

200 calories per Servings

Package Size: Net Wt. 12 oz (340g)

6 Servings per Container

One Muffin = 2 Servings (400 Calories per muffin)

Take Your Dog To Work Day Health Benefits of Having a Dog

Pet Sitters International’s Take Your Dog To Work Day® was created to celebrate the great companion dogs make and to encourage their adoption from humane societies, animal shelters, and breed rescue clubs. This annual event asks pet lovers to celebrate the humane-canine bond and promote pet adoption by encouraging employers to support “Take Your Dog to Work Day”.

Businesses, animal shelters, and pet-care professionals from around the world will work together to better the lives of shelter dogs everywhere. Pet Sitters International invites your business to participate in this fun and worthwhile event.


For nearly 25 years, research has shown that living with pets provides certain health benefits. Pets help lower blood pressure and lessen anxiety. They boost our immunity. "Studies have shown that Alzheimer's patients have fewer anxious outbursts if there is an animal in the home," says Lynette Hart, Ph.D., associate professor at the University of California at Davis School of Veterinary Medicine.

Health Benefits of a Dog

Studies have found that:
• Pet owners are less likely to suffer from depression than those without pets.
• People with pets have lower blood pressure in stressful situations than those without pets.
• Playing with a pet can elevate levels of serotonin and dopamine, which calm and relax.
• Pet owners have lower triglyceride and cholesterol levels than those without pets.
• Heart attack patients with pets survive longer than those without.
• Pet owners over age 65 make 30 percent fewer visits to their doctors than those without pets.

Caring for a pet can help 
with those healthy lifestyle changes by:

• Increasing exercise. Exercise doesn’t have to involve boring repetition at a gym. Taking a dog for a walk, riding a horse, or simply chasing a kitten around are fun ways to fit healthy daily exercise into your schedule.

• Providing companionship. Isolation and loneliness can make disorders such as depression even worse. Caring for a living animal can help make you feel needed and wanted, and take the focus away from your problems. Most pet owners talk to their pets, some even use them to work through their troubles.

• Helping meet new people. Pets can be a great social lubricant for their owners. Dog owners frequently stop and talk to each other on walks or in a dog park. Pet owners also meet new people in pet stores, clubs, and training classes.
• Reducing anxiety. The companionship of a dog can offer comfort, help ease anxiety, and build self-confidence for people anxious about going out into the world.
• Adding structure and routine to your day. Many pets, especially dogs, require a regular feeding and exercise schedule. No matter your mood—depressed, anxious, or stressed—you’ll always have to get out of bed to feed, exercise, and care for your pet.
• Providing sensory stress relief. Touch and movement are two healthy ways to quickly manage stress. This could involve petting a cat or taking a dog for a walk.

Pets and older adults
The key to aging well is to effectively handle life’s major changes, such as retirement, the loss of loved ones, and the physical changes of aging. Pets can play an important role in healthy aging by:
• Helping you find meaning and joy in life. As you age, you’ll lose things that previously occupied your time and gave your life purpose. You may retire from your career or your children may move far away. Caring for a pet can bring pleasure and help boost your morale and optimism. Taking care of an animal can also provide a sense of self-worth.
• Staying connected. Maintaining a social network isn’t always easy as you grow older. Retirement, illness, death, and moves can take away close friends and family members. And making new friends can get harder. Dogs especially are a great way for seniors to spark up conversations and meet new people.
• Boosting vitality. You can overcome many of the physical challenges associated with aging by taking good care of yourself. Pets encourage playfulness, laughter, and exercise, which can help boost your immune system and increase your energy.



Resources and References
Facebook. Take your dog to work
5 Ways Pets Can Improve Your Health
Take Your Dog To Work Day
Pet Sitters International

MyPlate Dairy Group - Choose Low-Fat or Fat-Free Dairy

MyPlate - Dairy Food Group

What foods are in the Dairy Group?

Nutrients and Variety from the Dairy Group

Comparing Dairy and Dairy-Free Alternatives 

Yogurt with Fruit Parfaits

June 15, National Lobster Day - Nutrition and Recipes

Suggestions on how to Eat Lobster to stay
Healthy and Avoid a Mess (or make a mess)

*No Butter and No Cream
*Ask for Lemon, Olive Oil, and Dijon Mustard
and Make Your Own Dressing.

*Wear A Bib

Lobster Facts
From Atlantic Offshore Lobstermen’s Association (AOLA)

The difference between a hard shell and soft shell lobster.  Lobsters will periodically shed their shells as they grow. This can happen as many as 25 times before they are 6-7 years old; then males shed every year and mature, females every two years. When lobsters become very large molting is less frequent. After they shed they have a paper-thin shell, which can take up to two months to harden and are called soft-shell, new shell, or shedders. The debate goes on as to which is most tasty, though the soft-shell is definitely easier to crack!

Lobsters do not have vocal cords. They do not scream when being cooked.

The teeth of the lobster are in its stomach. The stomach is located a very short distance from the mouth, and the food is actually chewed in the stomach between three grinding surfaces that look like molar surfaces, called the "gastric mill".

Besides the greenish-brown colored lobsters, there are also rare blue, yellow, red and white ones. Except for the white ones, they all turn red when cooked.

A 2-pound female lobster usually carries approximately 8000 eggs. A 9-pound female may carry more than 100,000 eggs. The female carries the eggs inside for 9 to 12 months, and then for another 9 to 12 months externally attached to the swimmerets under her tail.

When the eggs hatch, the larvae will float near the surface for 4 to 6 weeks. The few that survive will settle to the bottom and continue to develop as baby lobsters. From every 50,000 eggs, only 2 lobsters are expected to survive to legal size. It takes 5 to 7 years for a lobster to grow to legal size in the ocean. A lobster at legal size will weigh approximately 1 pound.

Lobster Cooking and Eating

The Lobster and the Beer,
A Story of Survival

Global Running Day - Can Eating Beets Make You Run Faster?

Global Running Day, held annually on the first Wednesday in June, is a day when runners everywhere declare their passion for running. Wherever we are and whomever we’re with, we run—fast or slow, alone or with others, all over town or just around the block. It is a coast-to-coast celebration of a sport and activity that’s simple, inexpensive, and fun. It’s the perfect way for longtime runners to reaffirm their love of running and for beginners to kick off a lifetime and life-changing commitment.

Can Eating Beets Make You Run Faster?

In the April 2012 issue of the Journal of the Academy of Nutrition and Dietetics, research published shows eating cooked beets "acutely improves running performance." The key, the study says, is nitrate.

The study showed after eating beets, the runners went an average of 3 percent faster and cut 41 seconds off their times. According to the research, 200 grams baked beetroot, or an equivalent nitrate dose from other vegetables, should be consumed 60 minutes before exercising. Nitrate is also found in vegetables such as cauliflower, spinach, collard greens, and broccoli.

Resource.
Performance Food: Want to be Fast on Your Feet? Eat Beets!, Fritz Lenneman, web editor for the Academy of Nutrition and Dietetics

Beets, Pineapple, Onions
and Goat Cheese Salad

Ingredients. 

1/2c Beets, cooked, diced
1/3c Pineapple, crushed and drained
1/4c Onions, diced
1/2 oz Goat Cheese

Garnish with Basil and Chives

Directions. Use a cookie cutter at least 2-inches high. Layer each food and pack down with your fingers before adding the next ingredient. Garnish with Basil and Chives.

Nutrition Information.
122 Calories;  3.4 g Dietary Fiber; 3 g Fat; 2 g Saturated Fat;  7 mg Cholesterol; 87 mcg Folate; 108 mg Sodium

National Pickle Month - Nutrition and Pickling

Quick Pickles - Everyday Food with Sarah Carey

Nutrition

Resources
1. National Pickle Month

2. Healthy Kitchen Hacks: Pickles Galore, An old tradition is returning & @FoodNutriMag presents new ways and flavors to enjoy pickles. by Deanna Segrave-Daly & Serena Ball 

National Hummus Day - Recipes and Nutrition Profile

Hummus versus Mayonnaise

If you use one Tablespoon of Hummus,
instead of one Tablespoon of Mayonnaise
You will save 74 calories!

Recipes

Hummus with Peppers and Cucumbers Wrap

Camera f/6.3; 1/100; ISO 100; light - natural. Nutrition Info. 131 Calories; 5g Protein; 12g Carbohydrates; 4g Dietary Fiber; 4g Total Sugars; 5g Fat; 0 mg Cholesterol; 446 IU Vitamin A; 96mg Vitamin C; 206mg Sodium

Hummus and Lentil Pizza

Ingredients.‎

1/2 sandwich thin
1 Tbsp Hummus
2 Tbsp Caponata (diced eggplant with sun-dried tomatoes
1/2 oz Goat Cheese
2 Tbsp Lentil Salad

Nutrition Information.
165 Calories; 7 g Protein; 19 g Carbohydrates; 3 g Dietary Fiber; 9 g Fat
6 mg Cholesterol

Perfect for breakfast, snack or a light lunch.

May 3, National Specially-Abled Pets Day and Feeding Your Dog

National Specially-abled Pets Day celebrates these amazing and heroic animals, helps to educate the public about caring for disabled pets and find homes for orphaned, specially-abled pets.  Pets that become challenged due to disease, birth flaws, or injuries, tend to develop greater senses than your average pet. Most of the time it's as if they never had to readjust to life and we need to keep up with them!"

Celebrated nationally and internationally on May 3rd, National Specially-abled Pets Day encourages adoption always and for people who would like to bring a new furry family member home, to consider a specially-abled pet.

Blind Golden Retriever gets Guide Dog

Feeding Your Dog

Good nutrition is always important for your dog, but it is especially so when she's recovering from an injury or illness. In fact, the balance of nutrients she needs may be different during the time she's recuperating-more protein to promote cell repair and fight infection, more fats and carbohydrates for the extra energy needed, and certain vitamins and minerals that promote healing. Check with your vet to see what you should be feeding the dog as she gets better and follow these tips to make eating easier for your ailing pet:

• Feed her a little at a time and often, for example, divide the daily allowance of food into two to four small meals.
• Warm the food to just below your dog's body temperature. Do not give her really hot food.
• Leave the food down 10 or 15 minutes and then remove it (after she finishes eating, of course). Dogs are more likely to eat fresh food than a dish that's been sitting out for a while.
• Some dogs like a little spice, like garlic powder. Ask your vet about what flavorings would be acceptable for your dog. 
• Of course, your dog just may not feel like eating. If this is the case, you'll have to force-feed her. The easiest way to accomplish this is to liquefy the food by adding water and then feed it to her as a fluid (use the method described above). Again, give her several small meals (a few teaspoons of food every 2 to 3 hours) rather than one large one. If you give her too much, she may vomit it back up.

Resources
The Love of Specially-Abled Pets

Egg Salad Week - Food Safety and Recipes

Egg Salad Week (the week after Easter). Dedicated to the many delicious uses for all of the Easter eggs that have been cooked, colored, hidden, and found.

Food Safety
If you plan to eat the Easter eggs you decorate, be sure to use only food-grade dye. (Some people make two sets of eggs - one for decorating and hiding, another for eating. Others use plastic eggs for hiding.) For an Easter egg hunt, avoid cracking the eggshells. If the shells crack then bacteria could enter and contaminate the egg inside. Also, hide eggs in places that are protected from dirt, pets, and other bacteria sources and keep hard-cooked eggs chilled in the refrigerator until just before the hunt. The total time for hiding and hunting eggs should be no more than two hours. Then be sure to refrigerate the "found" eggs right away until you eat them. Eggs found hours later or the next day should be thrown out — not eaten! 

When shell eggs are hard-cooked, the protective coating is washed away, leaving open pores in the shell where harmful bacteria could enter. Be sure to refrigerate eggs within two hours of cooking and use them within a week. Check your refrigerator temperature with an appliance thermometer and adjust the refrigerator temperature to 40°F (Fahrenheit) or below. 

Egg Salad Sandwich with Spinach and Tomato

INGREDIENTS

1 hard-cooked egg and 1 hard-cooked egg white. chopped

1 tablespoon 0% plain Greek yogurt

1 teaspoon light mayonnaise

2 tablespoons chopped celery

2 tablespoons chopped onion

ground black pepper

garlic powder

1/2 cup fresh baby spinach

2 slices tomato

1 whole-grain bread

DIRECTIONS

In a small bowl, combine the eggs, yogurt, mayo, celery, and onion. Add the pepper and garlic powder to taste. Place the egg salad, spinach, and tomato on a slice of whole-grain bread.

Resources
1. Egg Salad, Lightened Up. Egg salad can be high in fat, cholesterol, and calories but with a few simple tweaks, you can make light and delicious versions of this comfort food classic. Dana Angelo White #RDN

National Walking Day

National Walking Day 

The first Wednesday in April is National Walking Day. The American Heart Association sponsors this day to remind us of the health benefits of taking a walk. 

The American Heart Association is encouraging everyone to get out and walk. Visit National Walking Day located at the American Heart Association. Learn the health benefits, get motivated, join a walking group - make walking a Daily Habit.

Here is a catchy song to start your walking.

Update: Over Five Months After the Fire

For those who know me, I try to look at the bright side. I go back to our home almost every day.  There has been very little progress on the reconstruction. However, my garden surprised me with a strawberry, pineapple, and the start of the mango flowers.

Update

It was September 24, 2021, when lightning struck our home. It seems longer than that. For over 30 years I paid our home owner's insurance. Never thought I would ever need it.

I assumed we would be back in our home by now, but they haven't submitted the following permits: Plumbing, Building, Mechanical, and Notice of Commencement. 

The project manager admitted they had not submitted the architectural plans due to lack of payment. I check weekly, but no luck yet.

A wise friend said it may take longer than 3 to 4 months. I'm glad I listened. The insurance would not have covered our stay if we did not find a place we could live for at least 9 months.

Progress or Lack of Progress

By the end of October 2021, the only thing the insurance company had done was clean out the debris left by the lightning and fire.

Where there should be walls and ceilings there was a tarp-like material providing cover. There was no closet, no bedroom, and no bathroom. Empty Space. Memories I could only remember through my imagination.

On February 11, 2022, the electricity was restored to part of the front of our house, den, and kitchen. Many of the outlets were covered because they were not up to code.

February 22, 2022. They started to replace the roof.

March 3, 2022
I checked the permits today and the Plumbing, Building, Mechanical, and Notice of Commencement have NOT BEEN SUBMITTED. The roof is waiting for an inspection so the tiles can be put on.

March 4, 2022
Friday I save to correspond with the attorney on the lack of progress.

That's it for now. I will keep you up to date.

National Nutrition Month 2022: Celebrate a World of Flavors

National Nutrition Month® is celebrated each year during March with the focus on the importance of making informed food choices and developing sound eating and physical activity habits. 

The theme for National Nutrition Month® in 2022 is Celebrate a World of Flavor. Incorporating flavors from cultures around the world is a tasty way to nourish ourselves and appreciate our diversity. We also know that home-cooked/prepared meals are less expensive and more nutritious. 

The Academy of Nutrition and Dietetics looks forward to celebrating National Nutrition Month® with you! 

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.

Using Photographs to Communicate Nutrition

 There is truth in the saying, “a picture is worth a thousand words.” In fact, graphics communicate up to 60,000 times faster than text. An individual is more likely to read a story or blog when a photograph captures their attention.

My interest in graphic design and photography began when I discovered my son had difficulty reading. I wanted to find an alternative way of communicating with him. I noticed when we passed the golden arches, he knew it was McDonald's. When we went to the library, he was attracted to picture books. Using photography to teach nutrition started out as a hobby and turned into a passion.

Photography is one form of visual communication. It is found in children’s books, art galleries, publications, advertisements, communication boards, and most recently social media. Communicating nutrition using any of these venues opened up a world of possibilities and opportunities.

The popularity of photography has grown rapidly in the past few years due to the use of digital photography and social media. The free social media sites featuring photographs include Flickr, Instagram, Pinterest, Shutterfly, and Photobucket. Instagram reached over 100 million users. There are 300 million pictures uploaded to Facebook every day via Instagram (Instagram Statistics). The most followed Pinterest board is Delicious at 6.9 million followers with the slogan, “I love food and first of all we taste with our eyes.” Mitzi Dulan, a registered dietitian released the Pinterest Diet and has 3 million followers. Healthy Aperture is an online food gallery created by registered dietitians using recipe photographs to tempt readers.



When creating a photograph to communicate nutrition, the composition should be simple with recognizable images and convey a message to a specific audience. MyPlate, a visual design of healthy eating is a good example of using photography to communicate. These are some of the examples of how I use photography to communicate:

· 
  When teaching children about fruits and vegetables, it is easier to show half the plate with fruits and vegetables, rather than trying to explain it.

· The topic of whole grains might be lost without a photograph illustrating examples of whole grain foods.

· Protein sources may seem obvious to a health professional, but the consumer may benefit from a photograph displaying beans, nuts, tofu, meats, fish and poultry.

· Showing portion control is an eye-opener and a great example of using photography to communicate and educate.

· Comparing different foods with the same amount of calories is a popular composition.

· Creating a photographic grocery list by using MyPlate as a template allowed individuals with difficulty reading the ability to plan meals.

Using photographs to communicate nutrition is a fascinating area with tremendous opportunities. My ultimate goal is to create a photograph that stimulates the senses, and nourishes the body.