March 21, World Down Syndrome Day Healthy Eating Habits

World Down Syndrome Day (WDSD), 21 March, is a global awareness day which has been officially observed by the United Nations since 2012.

The date for WDSD being the 21st day of the 3rd month was selected to signify the uniqueness of the triplication (trisomy) of the 21st chromosome which causes Down syndrome.

Down Syndrome International encourages people all over the World to help raise awareness of what Down syndrome is, what it means to have Down syndrome, and how people with Down syndrome play a vital role in our lives and communities.

People with Down syndrome, on an equal basis with other people, must be able to enjoy full and equal rights, both as children and adults with ‘opportunities’ and ‘choices’.

People with Down syndrome face many challenges as children and adults which may prevent them from enjoying their basic human rights. Many people often fail to understand that people with Down syndrome are people first, who may require additional support, but should be recognized by society on an equal basis with others, without discrimination on the basis of disability. 

Families have a deep personal interest in the well-being of their members with Down syndrome. Empowering families to promote the equal status of their members in society and development is crucial so that they can provide support, advocate for opportunities and choices and empower people with Down syndrome to express their own views and make their own decisions, as well as advocate for themselves.

Joan Guthrie Medlen, M.Ed, RD 

Down Syndrome Nutrition: Top Tips

Joan E. Guthrie Medlen, a mother of a child with Down syndrome, a registered dietitian, and the author of “The Down Syndrome Nutrition Handbook: A Guide to Promoting Healthy Lifestyles,” encourages parents to start teaching healthy habits early but stresses that it's never too late to start, no matter what age.

Joan became involved in issues related to people with Down syndrome after the birth of her son. “As we all know, parents of kids with disabilities are involved in the big picture immediately – like it or not! I chose to work in the field of nutrition/health promotion for people with Down syndrome over 16 years ago. It’s a choice I've not regretted.”

Introducing Cooking By Color: 
Recipes for Independence
by Joan E. Guthrie Medlen, RD

Nutrition Notes. 

Down Syndrome: Helping Your Child Eat Independently, WebMD.

Down syndrome often affects the muscles in the mouth, causing the tongue to stick out. This may interfere with feeding, including breastfeeding, bottle-feeding, and eating solid food. Most children overcome these types of problems, although they will likely master eating skills at a later age than other children.

Healthy Eating Habits in Children with Down Syndrome, National Down Syndrome Society

The following are some specific strategies you might want to try:

• Explore new foods together. Go to the store and find something totally new in the produce section, or try a new shape of pasta.
• Once a month, choose a new recipe with your child that you prepare together. Plan for a mess, and enjoy the time you spend together learning new things and developing new skills.
• Always build in choices. When your child is young, for example, the development of “healthy habits” centers on learning to communicate and choose. So be sure to provide visual representations of food, such as photos and wrappers, or teach sign language for various foods.
• Involve your child in menu planning at an early age. Even if you don’t plan more than 30 minutes in advance, be sure to give your child the opportunity to choose one item on the menu or between different snack options.

HAPPY World Down Syndrome Day, Pharrell Williams

Meet a family who shares their

the amazing story of love and living.

 

Visit the following link to learn more about
World Down Syndrome Day.

Try Healthy Yellow and Orange Foods

Yellow and Orange Foods

Yellow Foods: Apricots, Bananas, Corn, Garbanzo Beans, Golden Apples, Golden Flax Seed, Golden Raisins, Grapefruit, Honey, Lemon, Lemongrass, Pears, Pineapple, Saffron, Spaghetti Squash, Squash Blossoms, Sweet Corn, Yellow Beans, Yellow Lentils, Yellow Peppers, Yellow Summer Squash, Yellow Wax Beans

Orange Foods: Butternut Squash, Cantaloupe, Carrots, Cheddar Cheese, Citrus Fruits, Clementine, Creamsicle, Mandarin Oranges, Mangoes, Nectarines, Orange Jello, Orange Peppers, Orange Tomatoes, Oranges, Papaya, Peaches, Pumpkin, Rutabagas, Salmon, Sweet Potatoes, Tangerines, Whole Grains, Yams

Do you know any other Yellow or Orange foods?

About Yellow and Orange Foods

Most orange and yellow fruits and vegetables contain antioxidants, such as vitamin C and the phytonutrients carotenoids and bioflavonoids. The foods are also rich in fiber and many vitamins and minerals.

Carotenoids give fruits and vegetables their color and are converted into vitamin A in the body. Vitamin A is needed for vision, new cell growth, healthy skin and tissues, and night vision. Carrots and sweet potatoes are rich in beta carotene.

Citrus fruits, mangoes, nectarines, peaches, peppers, and sweet corn contain beta cryptoxanthin, a carotenoid that may help maintain the respiratory tract and reduce the risk of lung cancer. Hesperidin is a bioflavonoid found in citrus fruits and juices and may lower the risk of heart disease.

Vitamin C is in citrus fruits and helps maintain healthy teeth and gums; improves circulation; enhances iron absorption and helps resist infection.

Salmon is a great source of omega 3 fatty acids and may help reduce the risk of heart disease.

Yellow lentils are high in fiber, folate, and other B vitamins. Fiber helps prevent constipation. Folate is important in producing healthy red blood cells, preventing birth defects, and reducing the risk of strokes, heart disease, and some cancers.

Recipe

Sunshine Salad with Yellow Squash, Orange and Tomato 

Ways to Increase Yellow and Orange Food Intake:
• Add apricot, bananas, oranges, peaches, and/or papaya to cereals or salads. They will bright up your morning.
• For snacks or food on the go, choose any of the rich yellow and orange fruits and vegetables, for example, apricots, bananas, golden apples, golden raisins, pears, pineapple, carrots, oranges, mangoes, nectarines, papaya, peaches and/or tangerines.
• Add carrots and/or diced peppers (yellow or orange) to salads or main courses.
• Use sweet potatoes instead of white potatoes for a change in color
• Eat grilled salmon at least once a week.
• Prepare a butternut squash soup.

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).

Prepared by
Sandra Frank, Ed.D, RD, LDN, FAND
Jake Frank
Jonathan Cruz

Exploring the World of Flour: A Comprehensive Guide

Navigating the diverse landscape of flour can transform your baking adventures, offering a spectrum of textures, flavors, and nutritional profiles. This guide will illuminate the essentials, enabling you to master the baking aisle with confidence.

Flour, a staple in baking, is the fine powder obtained by grinding dry grains. While wheat flour dominates the market, flour can also be made from grains like rice, oats, corn, and barley, each with unique qualities.

 

Understanding Flour Components

 The characteristics of flour largely depend on the grain used and the specific parts of the grain retained during milling, which can include the endosperm, bran, and germ:

Endosperm: This is the starchy heart of the grain, providing carbohydrates, proteins, and a hint of oil. Refined flours mainly comprise this component, offering a simple, versatile base for various recipes.

Bran: The grain's outer layer, bran enriches flour with texture, color, and dietary fiber, contributing to the wholesome quality of whole grain flour.

Germ: The nutrient-packed core of the grain, the germ infuses flour with vitamins, minerals, and fiber, enhancing its nutritional value.

Gluten: Found in wheat's endosperm, gluten is a protein that adds elasticity and strength to dough. It is essential for the texture of bread, pasta, and other foods.

Flour Varieties at a Glance 

All-Purpose Flour: A jack-of-all-trades in the kitchen, made from wheat endosperm and often enriched to replace lost nutrients. It balances protein and starch, and it is suitable for various baked goods.

Unbleached Flour: Mirrors are all-purpose in their uses but retain their natural color, appealing to those who prefer minimal processing.

Bread Flour: Boasts a higher protein content, ideal for robust doughs that rise beautifully, resulting in chewy, structured bread.

Cake Flour: With lower protein and a finer texture, cake flour is the secret to tender, airy cakes.

Pastry Flour: Nestled between all-purpose and cake flour, pastry flour is your go-to for flaky crusts and light, crumbly pastries.

Self-Rising Flour: This convenient blend of all-purpose flour, salt, and leavening agents is perfect for quick breads and biscuits.

Whole Wheat Flour: This flour incorporates the wheat grain, richer in nutrients and fiber and offers a heartier texture and flavor.

Stone Ground Flour: A variant of whole wheat with a coarser grind, adding a rustic touch to your bakes.

Semolina: Made from durum wheat, this high-protein flour is the backbone of many pasta varieties and is known for its dense, chewy texture.

Rice Flour: A gluten-free option derived from rice grains, available in white and whole grain versions, favored for its light texture.

Masa Harina: A traditional flour made from lime-treated corn, essential for authentic tortillas, tamales, and other Latin American dishes.

Armed with this knowledge, you're set to explore the rich world of flours, each with its unique qualities to enhance your baking repertoire.

March 20, Great American Meatout Day

About Meatout

Meatout is an international event exposing the public to the benefits of plant-based foods while promoting the availability and selection of alternatives to meat and dairy in mainstream grocery stores, restaurants, and catering operations. Meatout was launched in 1985 and is coordinated yearly by FARM, a national nonprofit and public interest organization. FARM advocates plant-based (vegan) diets to save animals, protect the environment, and improve health.

Recipe: Hummus with Peppers and Cucumbers Wrap

Meatout TV Ad

Meatout has grown to become the world's “largest annual grassroots diet education campaign”. Participants are asked to "kick the meat habit on March 20 (first day of spring) and explore a wholesome, diet of fruits, vegetables, and whole grains.

Meatout Facts:
•Over 30 million Americans have explored a meat-free diet.
•One in five teens thinks vegetarianism is "cool."
•National beef and veal consumption have dropped by 25 and 70%, respectively.
•Major manufacturers and retailers are marketing meat-free and dairy-free meals.
•Several national fast-food chains are offering veggie burgers and several major baseball parks are selling veggie dogs.

Meatout Mondays
Meatout Mondays were developed to keep the spirit of Meatout alive throughout the year. Those who sign up for Meatout Mondays pledge to eat compassionate plant-based foods every Monday. 

Paul McCartney sings the "Meat Free Monday Song."
Not one of his best, but a great message.

The Benefits of Meatout
"Kicking the meat habit" holds lasting benefits for consumer health, world hunger, resource conservation, environmental quality, and animal protection.

Kicking the meat habit reduces our risk of heart disease, stroke, cancer, and other chronic diseases that cripple and kill nearly 1.4 million Americans annually.

Kicking the meat habit raises our energy level, lowers our food budget, and simplifies food preparation and cleanup.

Kicking the meat habit preserves our topsoil, water, and other food production resources vital to the survival of our children and their children.

Kicking the meat habit protects our forests, grasslands, and other wildlife habitats.

Kicking the meat habit saves animals from caging, crowding, deprivation, drugging, mutilation, manhandling, and agonizing slaughter. Each person who adopts a plant-based diet saves over 80 innocent animals each year. Over a lifetime, an individual can save more than 6,000 animals just by going vegan.

Resources
1. To learn more, visit the Meatout website.
2. The Vegan R.D.
3. Academy of Nutrition and Dietetics, Vegetarian Nutrition Dietetic Practice Group
4. The Vegetarian Resource Group Blog 

March 19, National Poultry Day Cooking, Safety and Nutrition

Poultry is an excellent source of protein and lowers in fats than red meat (especially if you remove the skin). There are about 3,200,000 poultry recipes on the Internet.

Calorie Facts about Poultry

Poultry 101 USDA Guidance on Cooking Poultry

Safety is important when handling poultry and meats. The USDA requires that safe handling instructions be posted on all packages of raw and not fully cooked meat and poultry.

For additional information on Poultry visit the USDA


Chicken Kebabs with Oranges and Peppers Slices

Makes 6 main course serving
Ingredients
1/4 cup plain Greek-style whole-milk yogurt
1/4 cup fresh lemon juice
6 garlic cloves, minced
1 teaspoon turmeric
2 pounds skinless boneless chicken thighs, cut into 1-inch pieces
1/2 Orange sections
1/2 Green Peppers, sliced

Directions
1. Whisk together yogurt, lemon juice, garlic, and turmeric in a large bowl.
2. Add chicken, orange sections and pepper slices - stirring to coat.
3. Marinate, covered and chilled, at least 8 hours.
4. If using a charcoal grill, open vents on bottom of grill, then light charcoal. When charcoal turns grayish white and you can hold your hand 5 inches above grill rack for 3 to 4 seconds, grill is ready (medium-hot). If using a gas grill, preheat burners on high, covered, 10 minutes, then reduce heat to medium-high.
5. While grill heats, drain chicken, orange sections and pepper slices and discard the marinade.
6. Thread chicken pieces, orange sections, and pepper slices onto skewers.
7. Lightly oil hot grill rack, then grill kebabs, covered only if using a gas grill, turning occasionally, until chicken is just cooked through, 4 to 6 minutes.
Note. If you aren't able to grill outdoors, kebabs can be cooked in batches in a lightly oiled large (2-burner) ridged grill pan over medium-high heat, turning occasionally, 5 to 7 minutes. 

Nutrition Information

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

National Agricultre Day

National Ag Day

Every year, producers, agricultural associations, corporations, universities, government agencies, and countless others across America join together to recognize agriculture's contributions. The Agriculture Council of America hosts the campaign on a national level.

Thank you to all our farmers.
Happy National Agriculture Day!

Ag Day is about recognizing - and celebrating - the contribution of agriculture to our everyday lives. The National Ag Day program encourages every American to:

*Understand how food and fiber products are produced.

*Value the essential role of agriculture in maintaining a strong economy.
*Appreciate agriculture's role in providing a safe, abundant, affordable product.

Do you know where the food on your plate comes from?

Each American farmer feeds more than 144 people, dramatically increasing from 25 in the 1960s. As the world population soars, there is an even greater demand for the food and fiber produced in the United States.

Resources:
National Ag Day Blog

Celebrate St. Patrick's Day with Healthy Green Foods

 Shades of Green, a Symphony of Flavors. 

Celebrating Green Foods

Ways to increase Green Food Intake:
•Add spinach or broccoli when cooking pasta, rice, or soup.
•Freeze green grapes for a sweet snack.
•Add thin slices of green apples or zucchini to a sandwich.

Recipe

Spinach Pesto Pasta
by Alida Fischbach @alidaskitchen  

About Green Fruits and Vegetables.
Green in plants signifies the presence of the plant pigment chlorophyll. The nutrients found in these fruits and vegetables may reduce cancer risks, lower blood pressure, and LDL cholesterol levels, improve vision, enhance the immune system, and fight harmful free radicals.

Green fruits and vegetables are rich in many vitamins and minerals, such as calcium, folate, vitamin C, and beta-carotene (vitamin A). They contain phytochemicals such as luteins and indoles, which may reduce the risk of heart disease. They are high in fiber and support a healthy digestive system.

Definitions:
Phytonutrients (or phytochemicals) are found in plants. They are part of what gives fruits and vegetables their colors. Phytonutrients help protect plants from diseases found in the environment and protect us in a similar way. Studies have linked an increase in fruit and vegetable intake by lowering the risk of specific cancers and heart disease. The following list describes how phytonutrients may also help protect human health.
1. Act as an antioxidant.
2. Improves immune response.
3. Improves cell-to-cell communication.
4. Destroys cancer cells.
5. Repairs DNA damage caused by toxins in the environment.

Antioxidants. As the body uses oxygen, there are by-products (known as “free radicals”) that can cause damage to cells. Antioxidants can prevent or slow down the damage caused by these free radicals and decrease the risk of many chronic diseases, such as heart disease and cancer. Antioxidants may also improve the immune defense and lower the risk of infection. Some examples of antioxidants include vitamin A (beta-carotene), vitamin C, vitamin E, lutein, lycopene, and flavonoids.

Kermit Sings Being Green

Artichoke Adventures. Unlock the secrets of artichokes:

Artichoke Adventures. Unlock the secrets of artichokes

A study conducted by the USDA shows artichokes contain a large amount of antioxidants, in the form of phytonutrients. Among the most powerful phytonutrients are Cynarin and Silymarin, which have strong positive effects on the liver. 

Artichoke Harvest

Serving an Artichoke

Resources:

Ocean Mist Farms. Since 1924, Ocean Mist Farms has provided multiple generations of customers with Artichokes and vegetables and is still family-owned. Called the California Artichoke and Vegetable Growers Corporation until 1995, Ocean Mist Farms is headquartered in Castroville, California - “The Artichoke Capital of the World” and home of the annual Castroville Artichoke Festival.

Artichoke Basics

MyPlate - Make at least Half of your Grains Whole Grains

MyPlate - Grain Food Group

Grains of Goodness: Exploring the World of Whole Grains

What foods are in the Grains Group?

Important Nutrients from the Grain Group

Recipe: Quinoa Breakfast Bowl. This savory one-dish whole-grain meal is crowned with a soft-boiled egg. #CookingLight

10 Tips to Help You Eat More Whole Grains

Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples. Grains are divided into two subgroups, whole grains, and refined grains. Whole grains contain the entire grain kernel — the bran, germ, and endosperm. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases.

Make simple switches
To make half your grains whole grains, substitute a whole-grain product for a refined-grain product. For example, eat 100% whole-wheat bread or bagels instead of white bread or bagels, or brown rice instead of white rice.

Whole grains can be healthy snacks
Popcorn, a whole grain, can be a healthy snack. Make it with little or no added salt or butter. Also, try 100% whole-wheat or rye crackers.

Save some time
Cook extra brown rice or whole-wheat pasta when you have time. Refrigerate half to heat and serve later in the week as a quick side dish.

Mix it up with whole grains
Use whole grains in mixed dishes, such as barley in vegetable soups or stews and bulgur wheat in casseroles or stir-fries. Try a quinoa salad or pilaf.

Try whole-wheat versions
For a change, try brown rice or whole-wheat pasta. Try brown rice stuffing in baked green peppers or tomatoes, and whole-wheat macaroni in macaroni and cheese.

Bake up some whole-grain goodness
Experiment by substituting buckwheat, millet, or oat flour for up to half of the flour in your favorite pancake or waffle recipes. To limit saturated fat and added sugars, top with fruit instead of butter and syrup.

Be a good role model for children
Set a good example for children by serving and eating whole grains every day with meals or as snacks.

Check the label for fiber
Use the Nutrition Facts label to check the fiber content of whole-grain foods. Good sources of fiber contain 10% to 19% of the Daily Value; excellent sources contain 20% or more.

Know what to look for on the ingredients list
Read the ingredients list and choose products that name a whole-grain ingredient first on the list. Look for “whole wheat,” “brown rice,” “bulgur,” “buckwheat,” “oatmeal,” “whole-grain cornmeal,” “whole oats,” or “whole rye.”

Be a smart shopper
The color of food is not an indication that it is a whole-grain food. Foods labeled as “multi-grain,” “stone-ground,” “100% wheat,” “cracked wheat,” “seven-grain,” or “bran” are usually not 100% whole-grain products, and may not contain any whole grain.

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

Ever Wonder about Milk's Journey
from Farm to Glass.

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