National Family Caregivers Month

National Family Caregivers Month celebrates caregivers everywhere. What caregivers do every day requires superpowers, and though we may not tell them often enough – the care they give matters to all of us.

We know you're focused on the health and well-being of others, but it's important to remember to take care of you. Caring for yourself isn't selfish; it's an essential part of making sure you can give your best every day.

Staying strong as a caregiver

*Stay healthy with proper nutrition

*Eating healthy is the best way to maintain your strength, energy, stamina, and immune system. It's also one of the most powerful things you can do to stay positive.

*Good nutrition for your care receiver helps make care easier

*Up to half of all older adults are at risk for malnutrition; that's why it's important to make sure those you care for have a healthy diet. It helps prevent muscle loss and supports Rest. Recharge. Respite.

*Make sure to take some time away to re-energize or ask for help. Caregiving can be stressful, and taking a breather ensures that you'll be ready to take on the challenges Find out if you and your care receiver are getting the right amount of nutrients. Complete this nutrition assessment and see how you are doing.

10 Tips for Family Caregivers

1. Seek support from other caregivers.  You are not alone!
2. Take care of your own health to be strong enough to care for your loved one.
3. Accept offers of help and suggest specific things people can do to help you.
4. Learn how to communicate effectively with doctors.
5. Caregiving is hard work so take respite breaks often.
6. Watch out for signs of depression, and don't delay getting professional help when needed.
7. Be open to new technologies to help you care for your loved one.
8. Organize medical information so it's up-to-date and easy to find.
9. Make sure legal documents are in order.
10. Give yourself credit for doing the best you can in one of the toughest jobs there is!

nutritionDay - Improve Patient Safety and Quality of Care

The mission of nutritionDay is to improve patient safety and quality of care by raising awareness and increasing knowledge about disease-related malnutrition.

Malnutrition - Another Weight Problem

nutritionDay 
Mission: To improve patient safety and quality of care by raising awareness and increasing knowledge about disease-related malnutrition.

Vision: To provide the healthcare community, including acute care facilities, rehabilitation facilities, home healthcare, and nursing homes, with a full spectrum of resources to assess and ultimately minimize healthcare-related malnutrition.

To learn more about nutritionDay in the U.S. 

Website: www.nutritionDayUS.org  

The worldwide website for nutritionDay is at http://www.nutritionday.org/

The websites contain valuable resources to improve patient safety and quality of care.

Cook Something Bold and Pungent Day - Chili with Gorgonzola Cheese

Chili with Gorgonzola Cheese

Ingredients/Directions
1 cup Chili with Beans
1 Tablespoon Gorgonzola Cheese

Heat chili. Top with cheese.

Nutrition Information

Nutritional Analysis Services

Ensure accurate and cost-effective nutritional analysis for your recipes and menus utilizing an extensive research database. A great service for the Media, Cookbook Publishers, Writers, Chefs, Recipe Websites, and Blogs. Your readers will enjoy and benefit from the Nutrition information.

For more information, visit Dietitians-Online Nutritional Analysis Services
contact:
Sandra Frank, Ed.D, RDN, FAND
recipenews@gmail.com  
954-293-6300

Election Day Sandwich

Ingredients

2 slices thin Sourdough Bread

2 Tbsp Cream Cheese, low fat

7 yogurt-covered Raisins

1/2 cup Blueberries

4 Raspberries

2 Strawberries

Nutrition Information

Nutritional Analysis Services

Ensure accurate and cost effective nutritional analysis for your recipes and menus utilizing an extensive research database. A great service for the Media, Cookbook Publishers, Writers, Chefs, Recipe Websites and Blogs. Your readers will enjoy and benefit from the Nutrition information.

For more information, visit Dietitians-Online Nutrition Analysis Services

contact:
Sandra Frank, Ed.D, RDN, LN
recipenews@gmail.com
954-294-6300

National Candy Day - Tips to Decrease Added Sugars

Cut Back on Your Kid's Sweet Treats

10 tips to decrease added sugars

Limit the amount of foods and beverages with added sugars your kids eat and drink. If you don’t buy them, your kids won’t get them very often. Sweet treats and sugary drinks have a lot of calories but few nutrients. Most added sugars come from sodas, sports drinks, energy drinks, juice drinks, cakes, cookies, ice cream, candy, and other desserts.

1.    Serve small portions. It’s not necessary to get rid of all sweets and desserts. Show kids that a small amount of treats can go a long way. Use smaller bowls and plates for these foods. Have them share a candy bar or split a large cupcake.

2.    Sip smarter. Soda and other sugar-sweetened drinks contain a lot of sugar and are high in calories. Offer water when kids are thirsty.

3.    Use the check-out lane that does not display candy.  Most grocery stores will have a candy-free check-out lane to help moms out. Waiting in a store line makes it easy for children to ask for the candy that is right in front of their faces to tempt them.

4.    Choose not to offer sweets as rewards.  By offering food as a reward for good behavior, children learn to think that some foods are better than other foods. Reward your child with kind words and comforting hugs, or give them non-food items, like stickers, to make them feel special.

5.    Make fruit the everyday dessert.  Serve baked apples, pears, or enjoy a fruit salad. Or, serve yummy frozen juice bars (100% juice) instead of high-calorie desserts.

6.    Make food fun. Sugary foods that are marketed to kids are advertised as “fun foods.” Make nutritious foods fun by preparing them with your child’s help and being creative together. Create a smiley face with sliced bananas and raisins. Cut fruit into fun and easy shapes with cookie cutters.

7.    Encourage kids to invent new snacks. Make your own snack mixes from dry whole-grain cereal, dried fruit, and unsalted nuts or seeds. Provide the ingredients and allow school-aged kids to choose what they want in their “new” snack.

8.    Play detective in the cereal aisle. Show kids how to find the amount of total sugars on the Nutrition facts label in various cereals. Challenge them to compare cereals they like and select the one with the lowest amount of sugar.

9.    Make treats “treats,” not everyday foods. Treats are great once in a while. Just don’t make treat foods an everyday thing. Limit sweet treats to special occasions.

10. If kids don’t eat their meal, they don’t need sweet “extras”. Keep in mind that candy or cookies should not replace foods that are not eaten at meal time.

Celebrate National Farm to School Month

The National Farm to School Network advocated for the creation of National Farm to School Month and now organizes the annual celebration in October. National Farm to School Month was designated by Congress in 2010 to demonstrate the growing importance of farm-to-school programs as a means to improve child nutrition, support local economies and educate children about the origins of food.

The National Farm to School Network has also developed resources and activities to promote Farm to School Month in schools, communities and media outlets. All of these tools are available on farmtoschool.org.

      

Here are some ways you can help us get the word out about Farm to School Month:

   • #F2SMonth - Use this hashtag in your social

Media Messages

   •@FarmtoSchool - follow on Twitter

   • Follow on Facebook

Learn more about the movement throughout October. They will be sharing stories and information on their blog about how farm to school is empowering children and their families to make informed food choices and contributing to their communities. 

The resource database is home to even more information and includes searchable tags for Farm to School Month as well as topics like farm to preschool, school gardens and procurement.

Celebrate National Farm to School Month

Many farm to school programs begin with a small activity generating interest and engages the whole community.

Organizations and Businesses
• Become an official Farm to School Month partner! Partners commit to using their communications channels to spread the word about Farm to School Month. Suggested messaging and weekly updates will be provided by NFSN. Contact: info@farmtoschool.org

   • Show your support for Farm to School Month by becoming an official sponsor! Contact: info@farmtoschool.org

Teachers

   • Plan nutrition education activities, such as Harvest of the Month, featuring a local food product that is in season.

   • Connect instructional school gardens and garden based learning activities to the curriculum.

   • Organize farm tours or trips to the local farmers’ market.

   • Send information about Farm to School Month to parents.

School food service professionals

   • Promote Farm to School Month on the school menu and in the cafeteria. Find logos, posters and more at farmtoschool.org

   • Do a taste test of local products or feature one item for lunch, breakfast or snacks.

   • Create a farm-to-school salad bar using local products.

Farmers

   • Connect with your local school and offer to conduct a classroom session during October or offer to host a visit to your farm.

   • Promote Farm to School Month on your farm or at your farmers’ market booth with posters and other materials, which can be downloaded or ordered from farmtoschool.org.

Families

   • Visit your local farmers’ market. Buy something you’ve never tried before, cook it and share with your family and friends.

   • Cook with seasonal products as much as possible. Find out what products are grown in your region and when. Most State Departments of Agriculture or Buy Fresh Buy Local chapters can provide you with a regional crop calendar.
   • Volunteer at your local school to support a school garden or classroom educational activity.

Resource:
To learn more, visit the National Farm to School website.

Baked Stuffed Apple

Baked Stuffed Apple

Yield 2 servings

Ingredients 
2 medium apples 
1/2 cup bran flakes 
1/4 cup applesauce, unsweetened
1 Tbsp raisins 
1/2 teaspoon vanilla extract 
1/4 teaspoon cinnamon, ground 
1/4 teaspoon pumpkin pie spice

Directions 
1. Preheat the oven to 350°F.
2. Core and slightly hollow out the apples with a spoon, leaving the bottom of the apples intact to create a well for the filling. Place the apples in a pan.
3. In a bowl, combine the bran flakes, applesauce, raisins, vanilla extract, cinnamon, and pumpkin pie spice. Fill and top each apple with the cereal mixture.
4. Bake for 40 minutes or until the sides of the apples are soft and easily pierced with a knife.

Nutrition Information

U.S. Apple Association Members

National Apple Day: Health Benefits and Recipes

Health Benefits
Apples are a fruit rich in antioxidants and a good source of fiber. Quercetin, an antioxidant found in apples, may inhibit lung cancer. Pectin, found in apples, helps treat diarrhea and constipation by adding bulk to the stool. Other benefits being studied include treatments for diabetes and heart disease, lowering blood pressure and LDL levels, reducing risks of Alzheimer’s, and decreasing bone fractures.

Apple seeds should never be eaten. They contain the poison cyanide.

Let’s not forget the peel. The apple peel contains ursolic acid, a chemical that may prevent muscle wasting.

There may be some truth to “An Apple a Day Keeps the Doctor Away”.

Apples: From Farm to Table

Recipe: Baked Sliced Apples

Yield: 2 servings

Ingredients
2 Apples, cored and sliced
1 Tbsp Lemon juice
1/4 teaspoon Vanilla
1/2 cup Lemon-Lime Soda, diet
1/4 teaspoon Cinnamon, ground
1/2 cup Bran Flakes
1/2 cup Applesauce, unsweetened

Directions
1. Preheat oven to 375°F. In a mixing bowl, combine apples, lemon juice, vanilla, and lemon-lime soda. Toss to combine.
2 Layer sliced apples in a baking pan.
3 Combine cinnamon, bran flakes, and applesauce. Place mixture over apples.
4. Bake for 45 minutes or until apples are tender.
5. Serve with low-fat vanilla yogurt or ice cream.

References and Resources
1. U.S. Apple Association
2. Healthy Apple Recipes to Keep You Warm & Cozy This Fall, EatingWell
 

Nutritional Analysis Services
Ensure accurate and cost-effective nutritional analysis and food nutrition facts labels for your recipes and menus utilizing an extensive research database. A great service for the Media, Cookbook Publishers, Writers, Chefs, Recipe Websites and Blogs. Your readers will enjoy and benefit from the Nutrition information.

For more information, visit Dietitians-Online Nutritional Analysis Services.

Contact:
Sandra Frank, Ed.D, RDN, LN, FAND
recipenews@gmail.com
954-294-6300

Fire Prevention Week Fire Prevention in the Kitchen

National Fire Protection Association (NFPA)

The mission of the international nonprofit NFPA, established in 1896, is to reduce the worldwide burden of fire and other hazards on the quality of life by providing and advocating consensus codes and standards, research, training, and education.
 
NFPA is the world's leading advocate of fire prevention and an authoritative source on public safety. The association develops, publishes, and disseminates more than 300 consensus codes and standards intended to minimize the possibility and effects of fire and other risks.

Cooking Fire Prevention

1. The leading cause of fires in the kitchen is:

a. burnt toast.

b. unattended cooking.

c. oven fires.

d. microwave oven fires

2. When young children are present:

a. use the stove's front burners so you can reach them faster.

b. use the stove's back burners.

c. have children sit quietly on the floor so they can't reach the stove.

d. have children stand behind you when you are using the stove.

3. Spilled food and grease from burners, stovetops and oven should be:

a. cleaned up to prevent a fire.

b. kept to a minimum.

c. covered with paper towels to soak up the grease and food.

d. left to harden.

4. If a small grease fire starts in a pan:

a. use baking powder to put the fire out.

b. smother the flames by carefully sliding the lid over the pan (make sure you are
                wearing an oven mitt). Turn off the burner.

c. pour water on the fire.

d. move the pan to the sink and run water over it.

Answers
1.  b
2.  b
3.  a
4.  b

Reference:  National Fire Protection Association

1. Stay alert. If you've consumed alcohol or taken medication that makes you drowsy - Do not cook. 
2. The leading cause of a fire in the kitchen is unattended cooking. If you leave the kitchen for even a short period of time, turn off the stove. Use a timer to remind you that you’re cooking. 
3. Keep items that can catch fire away from heat sources, such as oven gloves, towels, wood, plastic, etc... Wear short, close-fitting or tightly rolled sleeves when cooking. Loose clothing can catch on fire if it comes in contact with a flame or an electric burner. 
4. Keep the stovetop, burners, and oven clean. 
5. Grease Fire: Always keep a lid nearby when you’re cooking. If a small grease fire starts in a pan, smother the flames by sliding a lid over the pan. Turn off the burner. Do not move the pan or lid until the pan is completely cool. Never pour water on a grease fire. Never discharge a fire extinguisher onto a pan fire; it can spray or shoot burning grease around the kitchen and spread the fire. 
6. Oven Fire. Turn off the heat and keep the door closed until it is cool. The oven should be checked and/or serviced before using it again. 
7. When in doubt, just get out! Make sure you close the door behind you to help contain the fire. After you leave, call 911 and meet at your designated meeting place. 
8. Only use a fire extinguisher if you are trained. 
9. Create a safe area for children and pets. At least 3 feet from the stove and areas where hot food or drink is prepared or served. Never hold a child while you are cooking, eating or drinking hot foods or liquids. 
10. Plug cooking appliances directly into an outlet. Never use an extension cord for a cooking appliance. It can overload the circuit and cause a fire. Check electrical cords for cracks, breaks, damage, or overheating. Call a professional repair person and replace the appliance, if necessary. 
11. Place or install a microwave oven at a safe height within easy reach of all users. Always supervise children when they are using the microwave oven. Use only microwave-safe cookware. Never use aluminum foil or metal objects in a microwave oven. Open microwaved food slowly and away from the face. Hot steam can escape from a microwaved container of food and can cause burns. Never heat a baby bottle in a microwave oven. 
12. Propane, charcoal, and wood pellet barbecue grills must only be used outdoors. Indoor use can be deadly due to either a fire or carbon monoxide poisoning. Place a grill away from siding and deck railings and out from under eaves and overhanging branches. Do not store or use a grill on a porch or balcony, including any porch or balcony on an upper level of the building. Place the grill a safe distance from lawn furniture, games, and play areas. Use long-handled grilling tools. Never leave a barbecue grill unattended.

Resources

1. Kitchen Safety

2. Fire Prevention Quiz

World Mental Health Day - The Relationship Between Nutrition and Depression

World Mental Health Day

This year’s World Mental Health Day comes at a time when our daily lives have changed considerably as a result of the COVID-19 pandemic. The past months have brought many challenges: for health-care workers, providing care in difficult circumstances, going to work fearful of bringing COVID-19 home with them; for students, adapting to taking classes from home, with little contact with teachers and friends, and anxious about their futures; for workers whose livelihoods are threatened; for the vast number of people caught in poverty or in fragile humanitarian settings with extremely limited protection from COVID-19; and for people with mental health conditions, many experiencing even greater social isolation than before. And this is to say nothing of managing the grief of losing a loved one, sometimes without being able to say goodbye.

The economic consequences of the pandemic are already being felt, as companies let staff go in an effort to save their businesses, or indeed shut down completely.

Given past experience of emergencies, it is expected that the need for mental health and psychosocial support will substantially increase in the coming months and years. 

Investment in mental health programs at the national and international levels, which have already suffered from years of chronic underfunding, is now more important than it has ever been.

This is why the goal of this year’s World Mental Health Day campaign is increased investment in mental health.

Prevention begins with a better understanding

Much can be done to help build mental resilience from an early age to help prevent mental distress and illness among adolescents and young adults and to manage and recover from mental illness. Prevention begins with being aware of and understanding the early warning signs and symptoms of mental illness. Parents and teachers can help build life skills of children and adolescents to help them cope with everyday challenges at home and at school. Psychosocial support can be provided in schools and other community settings and of course training for health workers to enable them to detect and manage mental health disorders can be put in place, improved or expanded.

Investment by governments and the involvement of the social, health, and education sectors in comprehensive, integrated, evidence-based programs for the mental health of young people is essential. This investment should be linked to programs to raise awareness among adolescents and young adults of ways to look after their mental health and to help peers, parents, and teachers know how to support their friends, children, and students. This is the focus of this year’s World Mental Health Day.

Eating Disorders

Eating disorders commonly emerge during adolescence and young adulthood. Most eating disorders affect females more commonly than males. Eating disorders such as anorexia nervosa, bulimia nervosa, and binge eating disorder are characterized by harmful eating behaviors such as restricting calories or binge eating. Anorexia and bulimia nervosa also include a preoccupation with food, body shape or weight, and behaviors such as excessive exercise or vomiting to compensate for calorie intake. People with anorexia nervosa have low body weight and a heightened fear of weight gain. People with binge eating disorder can experience feelings of distress, guilt, or self-disgust when binge eating. Eating disorders are detrimental to health and often co-exist with depression, anxiety, and/or substance misuse.

Understanding Nutrition, Depression and Mental Illnesses,   T. S. Sathyanarayana Rao, M. R. Asha,1 B. N. Ramesh,2 and K. S. Jagannatha Rao2 (To review the entire article, click the following link.)

Nutrition and food patterns play a key role in the onset, severity, and duration of depression. These may include poor appetite, binge eating, overeating, anorexia, skipping meals, and a desire for sweet foods. Nutritional neuroscience is an emerging discipline shedding light on the fact that nutritional factors are intertwined with human cognition, behavior, and emotions. 

The dietary intake pattern of the different populations throughout the world reflects they are often deficient in many nutrients, such as essential vitamins, minerals, and omega-3 fatty acids. Studies have indicated that daily supplements of vital nutrients are often effective in reducing patients' symptoms. Supplements containing amino acids have also been found to reduce symptoms, as they are converted to neurotransmitters, which in turn alleviate depression and other mental health problems. When we take a close look at the diet of depressed people, an interesting observation is that their nutrition is far from adequate. They make poor food choices and select foods that might actually contribute to depression.

The most common nutritional deficiencies seen in patients with mental disorders are omega-3–3 fatty acids, B vitamins, minerals, and amino acids that are precursors to neurotransmitters. Accumulating evidence from demographic studies indicates a link between high fish consumption and low incidence of mental disorders; this lower incidence rate is the direct result of omega-3–3 fatty acid intake. The majority of Asian diets are usually also lacking in fruits and vegetables, which further leads to mineral and vitamin deficiencies.

Carbohydrates have been found to affect mood and behavior. Eating a meal rich in carbohydrates activates the release of insulin in the body. Insulin helps let blood sugar into cells where it can be used for energy and the production of tryptophan to the brain. Consumption of diets low in carbohydrates tends to generate depression due to the lack of production of serotonin and tryptophan.

Protein intake affects brain functioning and mental health. Many of the neurotransmitters in the brain are made from amino acids. If there is a lack of amino acids, this can associate with low mood and aggression in patients. The excessive buildup of the amino acids phenylalanine may lead to brain damage and mental retardation this disease is called phenylketonuria.

As more resource is collected the relationship between nutrition and depression are unquestionably linked. Mood improvement has been associated with improved vitamin B2 and B6 status. Thiamine is linked to cognitive performance particularly in the older population. Clinical trials have indicated Vitamin B12 may delay the onset of signs of dementia.

A study observing patients with depression and low blood folate levels have identified a strong predisposing factor of poor outcome with antidepressant therapy. It is not clear yet whether poor nutrition, as a symptom of depression, causes folate deficiency or primary folate deficiency produces depression and its symptoms.

Another relationship between diet and depression involves old age. Related factors include unintentional weight loss; often linked to increased morbidity and premature death; a reduction in taste and smell, poor dentition, the use of medications that may depress the appetite.

Resources

1. World Mental Health Day, Theme: Mental Health is a Human Right. WHO

2. NIH, Transforming the understanding and treatment of mental illnesses.

3. If you believe you suffer from depression or mental illness, seek help. Mental Health America

Call the 24-hour, toll-free, confidential National Suicide Prevention Lifeline at 1-800-273-TALK (8255) or go to www.suicidepreventionlifeline.org

Columbus Day and a Look at Scurvy

On the evening of August 3, 1492, Columbus departed from Palos de la Frontera, Spain, with three ships: the Niña, Pinta, and Santa María. The land was sighted on October 12, 1492. Columbus called the island San Salvador (today, it is known as the Bahamas).

Scurvy was a major health problem onboard Christopher Columbus's ships. Fresh fruits and vegetables were not taken on these long voyages due to spoilage. This resulted in a high incidence of scurvy among the sailors. The relationship between scurvy and Vitamin C has not been discovered yet.

The typical foods brought on these long journeys consisted of water, vinegar, wine, olive oil, molasses, honey, cheese, rice, almonds, salted flour, sea biscuits, dry legumes, salted and barreled sardines, anchovies, dry salt cod and pickled or salted meats (beef and pork). Fresh livestock, including pigs and chickens, were part of the ship's provisions. Fish was readily available.

Foods were commonly salted and pickled as a method of preserving food. The crew was served two meals a day. Foods were mostly boiled and served in a large wooden bowl. The sailors ate with their fingers because they had no forks or spoons. There was a lack of proper sanitation. Hand washing before meals was not required.

There is a legend that during one of Christopher Columbus's voyages, some sailors had scurvy and wanted to be dropped off at one of the nearby islands and die there rather than dying on board. While the men were on the island, they ate some of the island's fresh fruits and vegetables and to their amazement, began to recover. When Columbus's ships passed by several months later, the captain saw the men were alive and healthy. The island was named Curacao, meaning Cure.

Foods Rich in Vitamin C

Pirates For Sail talks about
Scurvy Awareness and Prevention

Filmed at Piratz Tavern, Silver Spring, MD 

National Salmon Day - Recipe, Nutrition Profile, and Health Benefits

Health Benefits of Salmon

1. Salmon is a fish high in omega-3 fats. Omega-3 fatty acids are a type of polyunsaturated fatty acid that may help lower cholesterol levels and support heart health.

2. Salmon is rich in high-quality protein. Your body requires protein to heal, protect bone health and prevent muscle loss, among other things. Salmon provides 22–25 grams of protein per 3.5-ounce serving.

3. Salmon is an excellent source of several B vitamins, which are needed for energy production, controlling inflammation and protecting heart and brain health.

4. 100 grams of salmon provide 11–18% of the RDI of potassium, which helps control blood pressure and prevent excess fluid retention.

5. A 100-gram serving of salmon provides 59–67% of the RDI of selenium, a mineral involved in protecting bone health, improving thyroid function and reducing the risk of cancer.

6. Astaxanthin is an antioxidant found in salmon that may benefit heart, brain, nervous system, and skin health.

7. Consuming salmon can help protect against heart disease by increasing levels of omega-3 fats, decreasing levels of omega-6 fats and lowering triglycerides.

8. Consuming salmon may help you control your weight by reducing appetite, boosting metabolic rate, increasing insulin sensitivity and decreasing belly fat.

9. Salmon and other fatty fish can help lower inflammation, which may reduce risk factors for several diseases and improve symptoms in people with inflammatory conditions.

10. Frequent salmon consumption may help reduce symptoms of anxiety and depression, protect fetal brain health in pregnancy, and decrease the risk of age-related memory problems.

11. Salmon has a delicious flavor and can be prepared in many ways. Canned salmon is a convenient and inexpensive option.

Resource
1. 11 Impressive Health Benefits of Salmon, Healthline, Franziska Spritzler, #RDN
2. Salmon Recipes, delicious