July 28, National Milk Chocolate Day

Resources

1. Drinking Chocolate Milk May Help Your Workout - WebMD

2. Health by Chocolate - WebMD
3. Dairy Alternatives for Kids Who Won't – or Can't – Drink Milk  #EatRight

National Chili Dog Day

Healthier Recipes

1. Healthy Chili-Cheese Dogs Recipe | MyRecipes.com

2. Regional Favorite Hot Dogs, SeriousEats

Creme Brûlée, Low Fat

Creme Brûlée, Low Fat

INGREDIENTS

2 cups nonfat milk

2 tablespoons nonfat powdered milk

3⁄4 cup egg substitute

1⁄3 cup Splenda sugar substitute

1 teaspoon vanilla extract

3 teaspoons sugar

1 cup fresh berries

DIRECTIONS

1. Preheat oven to 325.

2. Gradually stir milk into milk powder.

3. Stir in egg substitute, 1/3 cup Splenda, and vanilla.

4. Pour mixture into custard cups.

5. Bake in a pan filled with hot water to 1" deep about 35 minutes, until custard is set.

6. Chill.

7. Sprinkle 1/2 tsp sugar over the top of each custard and place cups on a baking sheet.

8. Broil 4" from heat until sugar is caramelized.

9. Serve with fresh berries.

Nutrition Profile
Yield: 4 servings
Analysis per Serving

108 Calories (kcal)                 

10 Protein (g)  

16 Carbohydrates (g) 

1 Total Dietary Fiber (g) 

14 Total Sugars (g)

3 Added Sugar (g) 

0 Fat (g)                 

0 Saturated Fat (g)

3 Cholesterol (mg)

334 Calcium (mg)

174 Sodium (mg)

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.

July 21, National Junk Food Day

Top 10 Patriotic Junk Food Songs

Ginger Glazed Salmon with Mango Salsa

This marks my inaugural experience with an air fryer. As a salmon enthusiast intending to create a mango salsa for Our Mango series, everything seemed perfectly aligned for a delicious meal.

After unboxing the air fryer, I was eager to find the cooking instructions. However, to my dismay, there were none to be found. Fortunately, I turned to YouTube, where I discovered a helpful tutorial on how to prepare salmon using the air fryer. The outcome was truly delightful, and I couldn't be happier with the results.

    

 Ginger Glazed Salmon with Mango Salsa

Serves 1

Ingredients
6 oz Salmon, fresh or defrosted
2 Tbsp Ginger dressing as a marinade

Mango Salsa
1/2 Mango, diced
2 Tbsp Tomatoes, diced
2 Tbsp Onions, diced
2 Tbsp Green peppers, diced
2 teaspoons Ginger marinade

1. Preheat the air fryer to 400 degrees Fahrenheit.
2. Marinade salmon with ginger dressing. Refrigerate for at least 30 minutes.
3. Place the salmon filet in the air fryer basket and set the timer for 10 minutes.

4. While the salmon is cooking, prepare the mango salsa.
5. Combine all the salsa ingredients together and mix gently.
6. Top salmon with mango salsa and enjoy.

 

Nutrition Information
Analysis based on One serving.
Calories (kcal)                327
Protein (g)                       34
Carbohydrates (g)          18
Total Dietary Fiber (g)      2
Total Sugars (g)              14
Added Sugar (g)               0
Fat (g)                             13
Saturated Fat (g)              1
Cholesterol (mg)             73
Sodium (mg)                  222

July 18, Nelson Mandela Day

Nelson Mandela was a gift to Humanity and his
Teachings Will Forever Live

What Can I Do On Mandela Day?

The overarching objective of Mandela Day is to inspire individuals to take action to help change the world for the better, and in doing so build a global movement for good. Ultimately it seeks to empower communities everywhere. “Take Action; Inspire Change; Make Every Day a Mandela Day.”

Individuals and organizations are free to participate in Mandela Day as they wish. We do however urge everyone to adhere to the ethical framework of “service to one’s fellow human”.

Raffis' tribute to humanity's hero sprang from Mandela's' call to global leaders in 2000 to turn this world around, for the children. In 2001, Raffi sang this for
Nelson Mandela at Torontos Ryerson University.

Nelson Mandela Tribute from
George Stroumboulopoulos

A short biography of Nelson Mandela

Nelson Mandela Day:
If the legacy of Nelson Mandela’s life and work is to be dynamic, it must be “owned” by current and future generations. It must be accessible to everyone and applied in constantly changing contexts of time and place.

Our Mango Harvest: Mango Chicken Pasta Salad

The Mango Chicken Pasta Salad is easy to prepare and perfect for a hot summer day. Make sure you refrigerate before serving.

Ingredients.
1/2 cup pasta, cooked
1/2 cup mango, diced
3 oz chicken, diced
1/4 cup tomato, diced
2 Tbsp onions, diced
2 Tbsp fat-free vinaigrette
1 cup mixed greens

Directions.
1. Plate the greens on the bottom of the plate.
2. Mix all ingredients together (except the greens).
2. Refrigerate until ready to serve.

Nutrition Information.

Our Mango Harvest: Mango Raspberry Yogurt Parfait

Mango Raspberry
Strawberry Yogurt Parfait
with a Mango Oatmeal Muffin

Serves 1
Ingredients.
4 oz Strawberry Yogurt, nonfat
¼ cup Mango, fresh pieces
½ cup Raspberries, fresh

Directions.
Add ingredients in layers in the order they appear in the ingredient list.

Nutrition Information.

Rainier Cherry Mojito

How do you celebrate "National Mojito Day" and "National Rainier Cherry Day"?

We found the recipe: "Rainier Cherry Mojito" by Cookie and Kate @cookieandkate #NationalMojitoDay #NationalRainierCherryDay 

What is a Rainier Cherry? 
Rainier is a cultivar of cherry. It was developed in 1952 at Washington State University by Harold Fogle, and named after Mount Rainier. It is a cross between the 'Bing' and 'Van' cultivars. 'Rainiers' are considered a premium type of cherry. They are sweet with thin skin and thick creamy-yellow flesh.


What is Mojito? 
Mojito is considered a Cuban highball. Traditionally, a mojito is a cocktail that consists of five ingredients: white rum, sugar, lime juice, soda water, and mint. Its combination of sweetness, citrus, and herbaceous mint flavors is intended to complement the rum and has made the mojito a popular summer drink.  

Resources.
1. Mojito, Food Network
2. Rainier Cherries, Specialty Produce

July 5, National Graham Cracker Day

The graham cracker was invented in 1829 in New Jersey, by Sylvester Graham. The original graham cracker was made with graham flour, a combination of finely-ground unbleached-wheat flour with the wheat bran and germ coarsely-ground and added back in providing nutrition and flavor. Graham crackers started out as bland food, unsweetened or mildly sweetened; today they are known as a sugar-sweetened baked good, similar to the English term biscuit.

Graham crackers are a common American snack for young children and older adults; often accompanied with fruit juice or milk.

How to Make Graham Crackers

Resource
Graham cracker, From Wikipedia, the free encyclopedia

Potty Training Awareness Month Preventing Constipation

June is Potty Training Awareness Month. Constipation in children is a common problem when potty training. Constipation is often characterized by infrequent bowel movements or hard, dry stools.

Causes of Constipation in Children

Toilet Training and Withholding. Your child may ignore the urge to have a bowel movement because of fear of the toilet or they don’t want to take a play break. Some children withhold when they are away from home because they are embarrassed to use a public bathroom. Withholding bowel movements sometimes results in a large painful mass of stool in the rectum called fecal impaction. If it hurts to have a bowel movement, your child may try to avoid a repeat of the uncomfortable situation. If you begin toilet training too early, children may hold in their stools, which can quickly become an involuntary habit that's tough to break.

Dietary Changes. Lack of fruits and vegetables or fluid in your child's diet may cause constipation. For some children, too much milk and not enough water can lead to constipation.

Medication or Disease. Certain antacids, antidepressants, muscle relaxants, and various other drugs can contribute to constipation. Changes in your child's appetite or diet due to illness may have the same effect.

Emotional Pressure to use the toilet or to give up diapers.

Symptoms of constipation in children

• *Fewer bowel movements than usual.
• *The child is fidgeting, clenching buttocks muscles, or other unusual dancelike behaviors.
• *Experiencing Abdominal pain and cramping.
• *Painful or difficult bowel movements.
• *Hard, dry, or large stools.
• *Feces in the child’s underwear.

Prevention of constipation in children
*Offer high-fiber foods. Include: Fruits and Vegetables; Beans and Lentils; Bran sprinkled on cereals or yogurt; Whole grain bread and cereal; Dried or soft fruit added to muffins or cereal; Fruit spread

If your child does not like vegetables, serve them hidden in casseroles, pasta, or puree in soups. Ask your child to help out when preparing meals. Children are more willing to eat their food if they play a role in making their own meals.

The American Academy of Pediatrics recommends the following amounts of fiber needed per age and gender. Pediatric Nutrition Handbook, 6th ed. Elk Grove Village (IL): American Academy of Pediatrics; 2009

            Age/Gender            Fiber (grams)
            2 - 3 years                       19
            4 – 8 years                       25
            9 – 11 years (female)       26
            9 – 11 years (male)          31

• *Encourage your child to drink plenty of fluids. Water is the best choice.
• *Establish regular meal and snack times
• *Promote physical activity. Regular physical activity helps stimulate normal bowel function.
• *Create a toilet schedule. Set aside time after meals for your child to use the toilet.
• *Remind your child to use the bathroom.
• *Ask your doctor if your child is taking any medication that may cause constipation.

Treatment of Constipation in Children

• *Follow the prevention instructions.
• *Consult with the pediatrician or family doctor before using over-the-counter suppositories or laxatives.
• *Contact the doctor if four or five days have passed without a bowel movement, or if constipation is accompanied by abdominal pain, vomiting, or fever.
• *Consult a dietitian who can help create an appropriate food plan high in fiber.

Resouces
Foods to Boost Your Child’s Fiber, Nourish Interactive (pdf)
American Academy of Pediatrics

This young child describes his
concerns about Potty Training 

 Potty Training Tips from Parents TV - For Mom

 

Elmo and his Father show How
Potty Time Can Be Fun: Sesame Street 

 

The information presented here does not constitute medical advice for any individual. Specific cases may vary. Dietitians-Online and Weighing-Success recommend readers consult a qualified health professional on an individual basis. All materials are provided for your information only and may not be construed as medical advice or instruction. Readers should consult appropriate health professionals on any matter relating to their health and well-being.

Strawberry Mango Parfait

Our mango harvest is complete and the fun part begins. Creating a wonderful diversity of recipes. Today's food celebration is a Strawberry Parfait. 

The combination of Strawberries and Mangoes
is a summer delight.

Add some low-fat vanilla yogurt and you have a 
Strawberry Mango Parfait.
A refreshing summer treat.

Ingredients per Serving.
1/3 cup Strawberries, sliced
1/3 cup Mango, fresh, diced
1/3 cup Low-fat Vanilla Yogurt

Layer the ingredients or combine and Enjoy!

Nutrition Facts
Analysis per Serving
Calories (kcal)           118
Protein (g)                   5
Carbohydrates (g)       23
Total Dietary Fiber (g)  2
Total Sugars (g)           21
Added Sugar (g)          6
Fat (g)                          1
Saturated Fat (g)         1
Cholesterol (mg)          4
Calcium (mg)              153
Sodium (mg)                55

The Power of Pink Foods

The Power of Pink

Health Benefits of Pink Foods

Pink Grapefruits contain lycopene. Lycopene is a naturally occurring chemical that gives fruits and vegetables a red color. It is one of a number of pigments called carotenoids. Lycopene is a powerful antioxidant that may help protect cells from damage. Current research is exploring the role of lycopene in relationship to preventing heart disease and cancer of the prostate, breast, lung, bladder, ovaries, colon, uterine, and pancreas.

Pink Salmon is a good source of omega-3 fatty acids. In addition, pink salmon is rich in calcium, protein, magnesium and potassium; and contains iron, niacin, selenium, and vitamins A, B-12, C and E. Research shows that omega-3 fatty acids may reduce inflammation and help lower risk of chronic diseases such as heart disease, cancer, and arthritis. Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function.

Researchers believe the red pigment (called betacyanin) in beets may protect against the development of cancerous cells and might play a role in reducing the inflammation associated with heart disease.

Raspberries contain high levels of ellagic acid, a polyphenol and antioxidant being studied as a food in the fight against cancer. Raspberries are also rich in anthocyanins, a flavonoid compound that gives them their red color. Anthocyanins may help protect the circulatory, cardiovascular and neurological systems. Raspberries are a rich source of vitamin C, manganese and dietary fiber; and is a low-glycemic index food.

Red Onions are a natural sources of quercetin. Quercetin is a bioflavonoid and has antioxidant and anti-inflammatory properties. Quercetin is being studied for treating conditions of high cholesterol, heart disease, circulation problems, diabetes, cataracts, peptic ulcers, inflammation, asthma, gout, chronic fatigue syndrome, preventing cancer, and for treating chronic infections of the prostate. Quercetin research is evaluating the effectiveness of increased endurance and improved athletic performance. Red onions also provide allicin, an organic sulfur compound responsible for the taste and smell of onions. Allicin may protect against inflammation, allergies, and bacteria; and may reduce the risk factors of certain types of cancers.

Guavas are rich in dietary fiber, vitamins A and C, folic acid, potassium, and manganese. Guava contains about 4 times the amount of vitamin C as an orange. Vitamin C is an antioxidant, which helps, protects cells from free radical damage. Currently, there is insufficient evidence to rate the effectiveness of guava in the treatment of colic, diarrhea, diabetes, cough, cataracts, high cholesterol, heart disease, cancer, and other conditions. More research is needed to evaluate the usefulness of guava for these conditions.

Yogurt, Raspberry, Low Fat or Fat-Free Yogurt has been associated with a wide range of health benefits, due to its bacterial cultures and the many nutrients it contains. Yogurt is an excellent source of protein, calcium and potassium. Some research shows that yogurt with probiotic cultures may help improve the immune system; reduce yeast infections in women; help with digestion; and reduce colon and other cancer risks. Calcium has beneficial effects on bone mass and may help prevent osteoporosis. Many people who are lactose intolerant can enjoy yogurt. One serving of yogurt is one eight-ounce cup or serving.

References.
American Cancer Society (ACS) www.cancer.org
American College of Obstetricians and Gynecologists www.acog.org
American College of Radiology (ACR) www.acr.org
The American Society of Clinical Oncology (ASCO) www.asco.org
The American Medical Women's Association (AMWA) www.amwa-doc.org
CancerCare www.cancercare.org
National Medical Association (NMA), www.nmanet.org
The Oncology Nursing Society (ONS) www.ons.org
Prevent Cancer Foundation www.preventcancer.org
Susan G. Komen for the Cure® www.komen.org
Centers for Medicare & Medicaid Services (CMS) www.cms.gov
National Cancer Institute (NCI), www.cancer.gov

June 21, National Peaches and Cream Day