National Walk to Work Day – get involved! Taking simple steps to improve your health could pay dividends years down the line. Getting involved in National Walk to Work Day could help put you on the right track to a healthier you.
Take the stairs instead of the elevator whenever you can, for at least a floor or two. Once that gets easier, add another floor.
Instead of using the breakroom or restroom nearest your workstation, use one farther away, maybe even on another floor – and take the stairs each time you go.
Walk to a coworker’s desk or office to talk instead of using email, IM or the phone. The personal interaction is an added bonus!
Join or start a recreational sports league at your workplace.
Form a walking club or team to walk together at work.
Schedule walking meetings for informal discussions and brainstorming.
Get off the bus or train a few blocks early and walk the rest of the way to work or home. If you drive to work, park as far away from the entrance as you can.
Walk to a nearby restaurant for lunch instead of driving or ordering in.
Sport has the power to change the world; it is a fundamental right, a powerful tool to strengthen social ties and promote sustainable development and peace and well as solidarity, and respect. Through our unique individual skills and collective power, we can come together and share creative ways to improve our health and well-being through sport and physical activity - even from the confines of our own homes.
The International Day of Sport for Development and Peace on 6 April presents an opportunity to recognize the role that sport and physical activity plays in communities and in people’s lives across the world.
The World Health Organization recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, or a combination of both. WHO also has some tips on how to achieve this with no equipment and with limited space. There is an abundance of free and accessible online and digital tools targeted at encouraging people of all ages and abilities to stay active and mobile while remaining at home.
Sport as a universal language can be a powerful tool to promote peace, tolerance, and understanding by bringing people together across boundaries, cultures, and religions.
Sports Encourages:
1. Individual development
2. Health promotion and disease prevention
3. The promotion of gender equality
4. Social integration and the development of social capital
5. Peace-building and conflict prevention/resolution
6. Post-disaster/trauma relief and normalization of life
"Eat Right with Colors" explores the health benefits associated with eating foods of many colors. "Eating a rainbow" includes color diversity in your meals and food choices, so as to enhance your intake of a wide range of nutrients.
Apples, Beets, Cayenne, Cherries, Cranberries, Guava, Kidney Beans, Papaya, Pink Beans, Pink/Red Grapefruit, Pomegranates, Radicchio, Radishes, Raspberries, Red Bell Peppers, Red Cabbages, Red Chili Peppers, Red Corn, Red Currants, Red Grapes, Red Onions, Red Pears, Red Peppers, Red Plums, Red Potatoes, Red Tomatoes, Rhubarb, Strawberries, Tomatoes, Watermelons
Green Foods
Alfalfa, Artichokes, Arugula, Asparagus, Avocado, Bok Choy, Broccoli, Broccoli rabe, Brussels Sprouts, Celery, Chives, Collard Greens, Cucumbers, Dandelion Greens, Edamame, Endive, Fennel, Green apples, Green Beans, Green Cabbage, Green Grapes, Green Olives, Green Onion, Green Pears, Green Peas, Green Pepper, Green Tomatoes, Honeydew, Kale, Kiwi, Leeks, Lettuce, Limes, Mint, Okra, Oregano, Parsley, Pistachios, Snow Peas, Spinach, Sugar snap peas, Swiss Chard, Tarragon, Tomatillo, Wasabi, Watercress, Zucchini
Blue and Purple Foods
Blue Grapes, Blue and Purple Potatoes, Blueberries, Dried Plums, Plums, Eggplant, Pomegranates, Elderberries, Juniper Berries, Kelp (Seaweed), Purple Belgian Endive, Purple Cabbage, Purple Figs
White: Cauliflower, Coconut, Garlic, Ginger, Green Onions, Scallions, Horseradish, Jicama, Kohlrabi, Leeks, Millet, Mushrooms, Onions, Parsnips, Quinoa, Shallots, Soy Products, Sunflower Seeds, Tofu, Turnips, White Beans, White Corn, White Sesame Seeds
Black: Black Beans, Black Cherries, Black Currants, Black Mushrooms, Black Olives, Black Quinoa, Black Raspberry, Black Rice, Black Sesame Seeds, Black Soybeans, Blackberries, Boysenberries, Prunes, Raisins, Seaweeds, Tamari (Soy Sauce)
Wellness News employs young adults with "Special Needs" (Cerebral Palsy, Autism, Down Syndrome, Muscular Dystrophy). My staff started the project in September 2010. Over the next five months, we would take over 600 photographs of colorful foods in order to create the March presentation for NNM. Many of the photographs are available for purchase, with the proceeds going to special needs young adults. Contact Dr. Sandra Frank for additional information (recipenews@gmail.com).
The American Diabetes Association is at the forefront of the fight to prevent, treat, and cure diabetes. They provide education, promote awareness, advocate on behalf of diabetes patients, and are the authoritative source on diabetes in the United States.
National Chia Day Chia seeds are an excellent source of omega-3 fatty acid and fiber; and contains protein and minerals including iron, calcium, magnesium and zinc. #NationalChiaDay What Are Chia Seeds? Eat raw or prepared in a number of dishes. Sprinkle chia seeds on cereal, rice, yogurt or vegetableshttp://bit.ly/2pyf8se #NationalNutritionMonth #Chia #eatright
National Melba Toast Day
#NationalMelbaToastDay - Melba toast is a dry, crisp and thinly sliced toast often served with soup and salad or topped with various foods.
Melba toast is made by lightly toasting slices of bread under a grill, on both sides. The resulting toast is then sliced laterally. The thin slices are then returned to the grill with the untoasted sides towards the heat source, resulting in toast half the normal thickness. Melba toast is also available commercially.
Pear Helene, Modified Classic French Pear Dessert 4 servings
The dessert was reputably invented by the godfather of haute cuisine, Auguste Escoffier in Paris in the 19th century and purportedly named after the opera, La Belle Helen (the beautiful Helen) by Offenbach.
The ease of preparation and beautiful presentation make this dish a stunning dessert. What is not to love about pears, chocolate, and ice cream.
Ingredients 2 whole cinnamon sticks 3/4 cup granulated sugar 2 1/2 cups water (divided) 4 firm Bosc pears (peeled, cored with stem intact) 1 cup vanilla ice cream, light 4 Tbsp chocolate sauce (for drizzling)
Directions
Combine the cinnamon sticks, sugar, and 1/2 cup of water in a medium saucepan.
Bring the mixture to a boil, and then reduce the heat and simmer for 2 to 5 minutes, until it becomes a thick-like syrup and turns golden brown.
Turn the heat to the lowest setting and gently whisk in the remaining 2 cups water, until the syrup is completely incorporated into the water.
Add the peeled pears to the sugar syrup mixture and bring to a gentle simmer for 15 minutes. Test the doneness with a knife by pricking in the thickest part of the fruit; the pears are poached when they are just cooked through, but not completely soft. Be careful not to overcook.
Allow the pears to cool in the syrup until they are at room temperature. Lift the pears carefully from the pan with a slotted spoon.
Serve with 1/4 cup of vanilla ice cream and a drizzle of one tablespoon chocolate sauce.
"People who laugh actually live longer than
those who don't laugh.
Few persons realize that health actually varies
according to the amount of laughter."
James J. Walsh, MD
Having a good laugh usually makes
us feel good about ourselves. This can be a factor in motivating a person to lose weight.
I Love to Laugh
Babies Laughing
Research published in the International Journal of Obesity discovered laughter can be beneficial in weight control.
Laughing helps burn calories by increasing the heart rate by 10 to 20 percent: The metabolism increases as well, meaning you will burn more calories at rest once you have stopped laughing.
Scientists calculated 15 minutes of laughter a day will burn 10 to 40 calories, depending on a person’s weight and the intensity of the laughter.
Laughter can relieve physical tension and stress, leaving your muscles relaxed for up to 45 minutes after.
Laughter triggers the release of endorphins, which promotes an overall sense of well-being.
Laughter improves the function of blood vessels and increases blood flow, which may benefit the cardiovascular system.
Laughter may benefit people with diabetes. One study showed after watching a comedy, the group had lower blood sugar levels than they did after listening to a boring lecture.
Laugh because it feels great,
because it is healthy for you and
because we take ourselves too seriously.
It’s time to lighten up. “Laughter is the best medicine.”
The use of the video is not an endorsement, but an example of why it is important to read the label, and I like the song. "How am I suppose to live without you?" - Read below to learn how to cut back on salt.
World Action on Salt and Health (WASH) was established in 2005 and is a global group with the mission to improve the health of populations throughout the world by achieving a gradual reduction in salt intake.
WASH works to encourage multi-national food companies to reduce salt in their products and with Governments in different countries highlighting the need for a population-wide salt reduction strategy. The aim is to reduce salt intake throughout the world to the World Health Organisation (WHO) recommended a maximum intake of 5g per day by reducing the amount of salt in processed foods as well as salt added during cooking, and at the table.
WASH has long been campaigning for everyone to eat less salt. As part of the campaign, WASH has identified that in order for people to take control of their own health they need to know what they are eating in the first place. In 2014 attention will be focused on the need for better nutrition labeling; investigating the current global trend towards nutrition labeling; congratulating those countries that have already implemented clear and consistent nutritional labeling, and targeting those countries that need to do so. The theme aims to show that there are options for consumers that want ‘less salt please!’, and to help make it easier to choose them.
Salt Matters: Preserving Choice, Protecting Health
Where does sodium come from?
Sodium comes from natural sources or is added to foods. Most foods in their natural state contain some sodium. However, the majority of sodium Americans consume comes from sodium added to processed foods by manufacturers. While some of this sodium is added to foods for safety reasons, the amount of salt added to processed foods is above what is required for the safety and function of the food supply.
Reading Labels When you buy prepared and packaged foods, read the labels. You can tell the sodium content by looking at the Nutrition Facts panel of a food. Listed are the amount for sodium, in milligrams (mg), and the “% Daily Value.” Also read the ingredient list to watch for the words "soda" (referring to sodium bicarbonate, or baking soda), "sodium" and the symbol "Na" to see if the product contains sodium. Salt and/or Sodium Descriptors
Salt-Free: Meets requirements for "sodium-free."
Sodium Free: Fewer than 5 milligrams sodium per serving.
Very Low Sodium: 35 milligrams or less sodium per serving.
Low Sodium: 140 milligrams or less per serving
Reduced Sodium: At least 25 percent less sodium per serving.
Unsalted: Has no salt added during processing. To use this term, the product it resembles must normally be processed with salt and the label must note that the food is not a sodium-free food if it does not meet the requirements for "sodium-free".
The FDA and USDA state an individual food that has the claim "healthy" must not exceed 480 mg sodium per reference amount. "Meal type" products must not exceed 600 mg sodium per labeled serving size. Sodium and Hypertension. In order for a food to make an Allowable Health Claim, it must contain a defined amount of nutrients. In relationship to sodium and Hypertension, the amount is 140 milligrams or less sodium per serving. American Heart Association (AHA) The American Heart Association recommends you choose and prepare foods with little or no salt to reduce the risk of cardiovascular disease. Aim to eat less than 1,500 mg of sodium per day (less than 3/4 teaspoon of salt). The AHA is working with federal agencies to identify ways to reduce the amount of sodium in the food supply. The association is encouraging food manufacturers and restaurants to reduce the amount of sodium in foods by 50 percent over a 10-year period. AHA will help Americans lower the amount of sodium they consume by the following strategies: 1. Reduce the amount of sodium in the food supply, 2. Make more healthy foods available (e.g., more fruits and vegetables); and 3. Provide consumers with education and decision-making tools to make better choices. Tips for reducing sodium in the diet
Choose fresh, frozen, or canned food items without added salts.
Select unsalted nuts or seeds, dried beans, peas, and lentils.
Limit salty snacks like chips and pretzels.
Avoid adding salt and canned vegetables to homemade dishes.
Select unsalted, lower sodium, fat-free broths, bouillons, or soups.
Select fat-free or low-fat milk, low-sodium, low-fat cheeses, and low-fat yogurt.
Use spices and herbs to enhance the taste of your food.
Add fresh lemon juice instead of salt to fish and vegetables.
When dining out, ask for your dish to be prepared without salt.
National Day of Unplugging. is a holiday that consists of a 24 hour period from sundown to sundown, to unplug, unwind, relax and do things other than using today’s technology, electronics, and social media.
The American Academy of Pediatrics recommends no screen time for children under 2 and less than 2 hours per day for older children. The American Academy of Pediatrics recommends that parents create an electronic-media-free environment in children’s bedrooms.
The Benefits of Reduced Screen Time
• Reducing screen time can help prevent childhood obesity.
• Children who spend less time watching television in the early years tend to do better in school, have a healthier diet, and are more physically active.
Hazards of Too Much Screen Time
•Adolescents with a television in their bedroom spend more time watching TV and report less physical activity, less healthy dietary habits, worse school performance, and fewer family meals.
• Children with a television in their bedroom are more likely to be overweight.
Alternative Activities During National Day of Unplugging
Prepare a family meal together.
Take a walk in the park.
Join a family fitness group.
Plant a vegetable garden or grow a fruit tree.
Visit the zoo.
Plan a picnic or barbecue.
Go to a museum.
Take a nature hike.
Organize a scavenger hunt.
Learn yoga.
Go dancing.
Volunteer for a community or charitable organization
Callaloo
is a fast-growing tall leafy green vegetable from the amaranth family. You can
harvest the young tender leaves or the mature leaves/stems for cooking. It is a
nutritious green. The flower buds and seeds can also be eaten.
Jamaican Callaloo is a famous local staple green leafy vegetable. Cooked
with onion, garlic, tomatoes, thyme, and Scotch bonnet pepper, this healthy side dish is for a tropical breakfast, lunch, or supper. Callaloo, also known as
amaranth, is an ancient green leafy vegetable that has been consumed for
thousands of years. It tastes like spinach but with a stronger flavor.
In
Jamaica, farmers produce callaloo seeds and sell the plant in local markets.
How to Grow Callaloo
Callaloo, Amaranthus Spinosus, or Jamaican or Caribbean spinach, is something you can easily grow in a garden bed at home or in a community garden.
Plant callaloo in the early spring after the last frost. Wait until April or May, depending on the last frost in your area, to prepare a garden bed for your callaloo seeds.
Choose an area that gets at least 6 hours of sunlight a day
Add well-draining compost to the garden bed for extra nutrients.
Press seeds into the soil 7–10 inches (18–25 cm) apart in the rows. Callaloo plants can handle a little crowding, so don’t worry too much about getting the spacing exact.
Cover the rows of seeds with 1⁄4 in (0.64 cm) of soil. The goal is to firm the soil up just enough to cover the seeds and keep them in place in their rows.
Water the seeds gently to moisten the soil. Use a watering can or a hose with a light spraying attachment to water the soil. Avoid using a hard stream of water that could disturb the seeds.
Water the plants 1-2 times a week during dry periods. Spray down the whole seedbed with a hose and a misting attachment. Wait a few seconds for the water to seep into the soil, and spray any dry spots.
Callaloo plants are considered drought tolerant, so it’s fine for the soil to dry out between waterings.
There's no need to water callaloo unless the soil is totally dry. If you can feel any moisture in the soil, leave the plants alone for now.
You don’t have to fertilize callaloo for it to grow well.
Removing weeds lets the callaloo plants get all the nutrition out of the soil because no other plants compete for it.
Get rid of pests by spraying the leaves with a pest control spray. Watch out for pests on the leaves, like beetles, aphids, and mites. Spray the foliage with an organic pest control spray to remove any pests if you plan on eating the callaloo.
Callaloo is very disease tolerant, so you only really have to look out for pests, which can cause the plants to yield less foliage for harvesting.
You can harvest callaloo as soon as the leaves are big enough to handle, usually within the first couple of months after planting it.
Collect leaves every 2 weeks or so during the summer. Allow plants to regrow for a couple of weeks after each harvest. Trim off up to 1/3 of the oldest leaves again after 2 weeks to encourage new growth throughout the growing period.
You should be able to do this through late September if you live in a seasonal climate in the northern hemisphere. In the southern hemisphere, you could do it until March or around then.
There’s no pruning necessary to care for callaloo plants.
Callaloo is naturally resistant to most pests and diseases.
You can substitute callaloo for spinach in most recipes that call for spinach.
How to Cut Callaloo for a
Continuous Harvest All Season Long
Nutrition Information
Recipe: Jamaican Callaloo Serves 2
A friend stopped by and brought over Jamaican Callaloo. It was delicious. Jake says it is better than spinach. It is unique and favorable.
Ingredients 4 cups callaloo, chopped
1/2 tsp Salt 1 tablespoon olive oil, or coconut oil 1 small onion, chopped 2 cloves garlic, minced 2 green onions, chopped 2 sprigs thyme 1 medium tomato, chopped 1 Scotch Bonnet pepper, whole 2 tablespoons water
Directions
Remove the outer old leaves and peel the outer membrane of each callaloo stem.
Cover callaloo in cold water, add 1/2 teaspoon salt, and leave aside while prepping the remaining vegetables.
After discarding the water, rinse with water and drain. Callaloo should be chopped.
In a large pot, heat the oil and saute the onion, garlic, spring onion, thyme, tomato, and scotch bonnet pepper until the onion is transparent.
Add callaloo. Allow to boil for 5-10 minutes on low heat, or until the callaloo is soft.
Reference.
1. Callaloo, Wikipedia. "There are many variations of Callaloo across the Caribbean, depending on the availability of local vegetables. The main ingredient is an indigenous leaf vegetable, traditionally either amaranth (common in Jamaica, also known as callaloo), taro leaves, or Xanthosoma leaves."
Potato chips are a major part of the snack food market. The global potato chip market generated total revenues of US $16.4 billion in 2005. This accounted for 35.5% of the total snacks market in that year (US $46.1 billion).
How Potato Chips are Made
Potato chips were originally fried and seasoned. After the release of the Dietary Reference Intake guidelines in the US, Canada, and various countries concern regarding the amount of trans fats, sodium, and sugar became a major issue. The consumers, advocacy groups, and health associations focused on the nutritional value of junk foods, including potato chips.
A recent study determined excessive consumption of potato chips may cause obesity, which can produce a rise in blood pressure.
Some potato chip companies have responded to the criticism by investing in research and development to modify existing recipes and create health-conscious products.
TheSchool Nutrition Association(SNA) 2023 theme #NSBW23 is “Dig in To School Breakfast.” By celebrating National School Breakfast Week (NSBW) every year, SNA encourages all schools to recognize the importance of a healthy start to the day for fueling a child’s academic success.
Benefits of Eating a Healthy Breakfast
Rise and Shine with Raffi and
a Healthy Breakfast A Special Thank You to Raffi and the Centre for Child Honouring for
providing permission to use "Rise and Shine" to encourage a Healthy Breakfast.
"Raffi" (Raffi Cavoukian), C.M., O.B.C.
Founder and Chair, Centre for Child Honouring
He is known to millions as "Raffi," a beloved songwriter and performer, author,
ecology advocate and founder of the Raffi Foundation For Child Honouring
Visit https://raffifoundation.org/ to learn more about the Raffi Foundation For Child Honouring.
Child Honouring is a vision for creating a humane and sustainable
world by addressing the universal needs of children.
In his career, which spans three decades, Raffi has refused all commercial endorsement offers, and Troubadour Music, his own company, has never directly advertised or marketed to children. He passionately advocates for a child’s freedom to live without commercial exploitation.
"We invite you to be a part of the global movement that views honouring children as the best way to create sustainable, peacemaking societies." - Raffi
Smoked Salmon Cucumber Bites
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These Smoked Salmon Cucumber Bites make the perfect low-carb, holiday
appetizer. Each cucumber cup is scooped out and filled with smoked salmon,
whipped cr...
Mumbai Sandwich
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On a recent trip to India, I enjoyed a wonderful Mumbai/Bombay sandwich at
a friend's house. It was tasty and a fun change from your regular sandwich.
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