Celebrating Spinach and Popeye's Debut

Popeye's History

On January 16, 1929, Popeye first appeared in the comic strip "Thimble Theatre" by cartoonist Elzie Crisler Segar. Originally, "Thimble Theatre" was created in 1919 and featured characters like Olive Oyl and her family. Popeye was introduced as a minor character in a storyline ten years later, but he quickly became immensely popular, eventually becoming the main character of the strip. His debut in "Thimble Theatre" is considered the official birth of Popeye as a cultural icon.

Nutrition Information

Spinach is fat-free, saturated fat-free, cholesterol-free, low calorie, high in dietary fiber, high in vitamin A, high in vitamin C, high in iron, high in folate, and a good source of magnesium.

Selecting and Storing Spinach 

1. Choose fresh, crisp, green bunches with no evidence of insect damage.
2. Store spinach loosely wrapped in a damp paper towel.
3. Refrigerate in a plastic bag and use within 3 to 5 days.

Oxalic acid and Spinach

The oxalic acid in spinach binds with iron, which inhibits iron absorption. You can improve the absorption of iron from spinach by eating it with foods that enhance iron absorption, such as foods rich in vitamin C.

References

1. Spinach - Wikipedia, the free encyclopedia
2. Top 10 ways to enjoy Spinach, Fruits and Veggies More Matters 

Culinary Adventures with Quinoa

Embark on a culinary journey with quinoa. From the high Andes to your kitchen, we're exploring the world's most versatile supergrain. Dive into the latest recipes that transform quinoa into gourmet delights.

"Quinoa is considered the future organic food and holds great potential in efforts to eradicate poverty worldwide and provide global food security and nutrition.” 

The world's attention is on the role quinoa´s biodiversity and nutritional value play in providing food security and nutrition and the eradication of poverty in support of the achievement of the internationally agreed development goals, including the Millennium Development Goals.
 
Quinoa is a grain-like crop grown primarily for its edible seeds. It is a pseudo-cereal rather than a true cereal or grain. Quinoa originated over 3,000 years ago in the Andean region of Ecuador, Bolivia, Colombia, and Peru. 

Quinoa Nutritional Information

Quinoa is high in protein, a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is also gluten-free.

Preparation. Quinoa has a natural bitter-tasting coating called saponins. Most quinoa sold commercially has been processed to remove this coating. However, the directions may require additional rinsing before cooking.

Quinoa can be added to a wide variety of dishes and substituted in recipes using rice or couscous. Quinoa flour can be used in wheat-free and gluten-free baking. To enhance the flavor, stock can be exchanged for water during cooking. Quinoa can also provide a nutritious breakfast with the addition of honey, nuts, or fruits.

January 16, National Fig Newton Day - Nutrition and How It's Made

Charles M. Roser is known as the man who created the Fig Newton recipe. He would later sell it to the Kennedy Biscuit Works (later known as Nabisco.) 

A Fig Newton is a soft cookie filled with fig jam. As of 2012, in addition to the original fig filling, Nabisco also makes several varieties of the Newton, including strawberry, raspberry, and mixed berry. The Fig Newton also comes in a 100% whole grain and a fat-free variety. There are Fig Newton Minis and a crisp version, called Newtons Fruit Thins. 

How Fig Cookies are Made

Reference
Wikipedia, Newtons (cookie) 
Fig Newton Products 

An educated consumer has the knowledge
to make healthy decisions.

National Bagel Day Bagel Terminology and Nutrition Information

Joy Bauer, RDN, takes us through the bagel's history from its start in the royal palace of Poland to the streets of Manhattan's Lower East Side to the plates of millions of Americans. Find out what's in a bagel and how you can enjoy the bagel without the guilt.

Over time, bagels have evolved and diversified, with various toppings and flavors becoming popular. Today, they are a staple in many parts of the world, enjoyed in a variety of ways.

Bagel Terminology

General Bagel Rules

*1 ounce of a bagel equals 80 calories (most bagels weigh about 3 ounces).
*Scooped when the inside of the bagel is removed (Saves about 40 to 80 calories). 
*Smear equals about one to two tablespoons of cream cheese.

Meal Planning

January 15, National Strawberry Ice cream Day

January 15 is designated as National Strawberry Ice Cream Day. Many people associate ice cream as a high-calorie dessert, but with portion planning, you can turn ice cream into a healthy snack.

Portion Control

Strawberry Sundae with Granola

Ingredients.
1/4 cup Light Strawberry Ice Cream
1 Tablespoon Granola
1/4 cup Strawberries, chopped
1/2 cup Strawberries

Strawberry Ice Cream
with Granola

Ingredients.
1/3 cup Light Strawberry Ice Cream
2 Tablespoon Granola
1/4 cup Strawberries, chopped
1/2 cup Strawberries
1.5 teaspoons Strawberry Preserves

Nutrition Information. 165 Calories; 3 g Protein; 34 g Carbohydrates; 2 g Dietary Fiber; 3 g Fat (g); 7 mg Cholesterol; 49 mg Vitamin C; 120 mcg Folate; 48 mg Sodium

Strawberry Ice Cream Cone

Fiber Focus Month

Dietary fibers are found naturally in the plants we eat. They are either soluble (dissolve in water) or insoluble (do not dissolve in water, so they pass through the gastrointestinal tract relatively intact). Both types of fiber are important for health, digestion, and preventing conditions such as heart disease, diabetes, obesity, diverticulitis, and constipation.

Health Benefits

• Fiber may aid in the prevention of heart disease by lowering your cholesterol.
• Fiber helps control blood sugar levels for people with diabetes.
• Adequate amounts of fiber from foods can help prevent constipation and hemorrhoids.
• A high-fiber eating plan is lower in calories and tends to make you feel full faster.

Recommendation
The recommended daily amount of fiber is 25 grams for women and 38 grams for men. After age 50, the daily fiber needs to drop to 21 grams for women and 30 grams for men.

Food Sources
Sources of soluble fiber: oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, cucumbers, and carrots.

Sources of insoluble fiber: whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins.

Serving Ideas 
1. Include 2 cups of fresh fruits and 2 ½ cups of vegetables every day
2. Use whole grain breads and cereals 
3. Snack on fruits and vegetables
4. Include vegetables and beans in stews and casseroles
5. Add oats to meatloaf and breads
6. Add fruit to cereal
7. Include a salad with at least one meal per day

Kids 'n Fiber
Getting kids to eat the fiber they need can be a challenge. Join FDA dietitian, nutritionist, and mom Shirley Blakely and a group of hungry Kids in a kitchen for some good-tasting high-fiber foods.

References
Academy of Nutrition and Dietetics, What is Fiber?
WebMD, Dietary Fiber: Insoluble vs. Soluble


Ensure accurate and cost-effective nutritional analysis for your recipes utilizing an extensive research database and over 25 years of experience. A valuable service for the Recipe Blogger, Media, Cookbook Publishers, Writers, Chefs, and Recipe Websites. Your readers will benefit from the Nutrition information and a Registered Dietitian. Contact: Dietitians-Online.com; Sandra Frank, Ed.D, RDN, FAND at recipenews@gmail.com

May Wellness News

Monthly
Women's Health Care Month 
Older Americans Month
Arthritis Awareness Month
Worldwide Home-Schooling Awareness
Heal the Children Month
Huntington's Disease Awareness Month
Lupus Awareness Month
Lyme Disease Awareness Month
National Allergy/Asthma Awareness Month
National Celiac Disease Awareness Month
High Blood Pressure Education Month
National Mental Health Month
National Osteoporosis Awareness and Prevention Month
National Stroke Awareness Month
Ultraviolet Awareness Month
Asian American & Pacific Islander Heritage
Haitian Heritage Month
Jewish American Heritage Month
Latino Books Month
National Physical Fitness and Sports Month
Gifts from the Garden Month
National Amaranth Day
American Cheese Month 
National Asparagus Month
National Artisan Gelato Month 
National Barbecue Month
National Beef Month
National Egg Month
National Hamburger Month
International Mediterranean Diet Month
National Salad Month
National Salsa Month
National Strawberry Month
National Sweet Vidalia Onions Month
National Vinegar Month
National Bike Month
National Meditation Month
National Photo Month
National Smile Month (05/16-06/16)
Clean Air Month
National Military Appreciation Month
National Family Month
Prader-Willi Syndrome Awareness Month

Weekly

5-11  Be Kind to Animals Week®
5-11 Hurricane Preparedness Week
5-11 Turnoff Week
5-11 Drinking Water Week
5-11  National Pet Week
6-12 Children's Book Week
6-10 North American Occupational Safety & Health Week
6-10 Teacher Appreciation Week
12-18 National Women's Health Week
12-18 Food Allergy Awareness Week
13-19 Salt Awareness Week
15-21 National Anxiety & Depression Awareness Week
19-25 Healthy and Safe Swimming Week

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
			1 Executive Coaching Day,  May Day; Mother Goose Day; National Chocolate Parfait Day; National High Potassium Awareness Day	2 Truffles Day; World Tuna Day; Scurvy Awareness Day	3  Specially-Abled Pets Day, World Press Freedom Day; Chocolate Custard Day; Raspberry Popover; Garden Meditation; School Lunch Hero Day	4  National Orange Juice Day; National Fitness Day; Herb Day; Kentucky Derby
5  Cinco de Mayo;  National Hoagie Day; Totally Chipotle Day	6  No Homework Day, International No Diet Day, National Beverage Day;  National Crepe Suzette Day	7  Roast Leg of Lamb Day, Packaging Design Day, Barrier Awareness Day, Cosmopolitan Day,  National Teacher Day	8  World Red Cross Day; World Ovarian Cancer Day;  Animal Disaster Preparedness	9  National Butterscotch Brownie Day, National Moscato Day	10   National Shrimp Day; National Lipid Day; Clean Up Your Room Day;  Letter Carriers “Stamp Out Hunger” Food Drive	11 Eat What You Want Day;  Minnesota, 32nd State; National Mocha Torte Day; Mother's day; Military Spouse Appreciation Day
12  National Nutty Fudge Day; Public Gardens Day	13 National Fruit Cocktail Day; Apple Pie Day; Hummus Day; National Crouton Day; Nat'l Women's Check-up Day	14  Buttermilk Biscuit Day	15  International Day of Families; National Chocolate Chip Day; National Slider Day; National Juice Slush Day	16 Coquilles St. Jacques Day; National Love a Tree Day; National Barbecue Day; Mimosa Day	17 World Telecommunications Day, World Hypertension Day; National Cherry Cobbler Day; National Walnut Day; National Employee Health & Fitness Day; National Juice Slush Day; National Pizza Party Day	18   Intl Museum Day; National Cheese Soufflé Day; National No Dirty Dishes Day; California Strawberry Day
19 Devil's Food Cake Day; World Crohn's and Colitis Day; World IBD Day	20 National Rescue Dog Day; National Quiche Lorraine Day; Weights & Measures Day,  Pick Strawberries Day; World Bee Day	21  World Day for Cultural Diversity for Dialogue & Development; Waitstaff; National Strawberries & Cream Day; International Tea Day	22 United Nations: International Day for Biological Diversity; Nat'l Maritime Day; National Vanilla Pudding Day	23  National Taffy Day; World Turtle Day; Eat More Fruits Vegetable Day	24 Brother’s Day; Escargot Day; Yucatan Shrimp Day; Scavenger Hunt Day; National Don’t Fry Day;  National Road Trip Day; National Cooler Day	25   Nat'l Brown-Bag-It Day; National Wine Day; World Thyroid Day;
26   Cherry Dessert Day; National Blueberry Cheesecake Day; National Chardonnay Day	27   Grape Popsicle;   Learn to Swim Day; Memorial Day; Hamburger Day	28    National Brisket Day; World Hunger Day	29    Intl Day of United Nations   Peacekeepers;  Wisconsin, 30th State; Rhode Island, 13th State; National Coq Au Vin Day; Learn about Composting	30  National Mint Julep Day; National Creativity Day; World MS Day	31 National Senior Health & Fitness Day®; National Macaroon Day;  World No Tobacco Day; National Smile Day; Heat Safety Awareness Day

Sweet Danger: The Hidden Risks of Candy-Lookalike Medications

There are many types of pills that can look like candy, especially for children. Some examples include Chewable and gummy vitamins or supplements: Chewable vitamin tablets can often look and taste like popular chewable candies, such as Runts, Sweet Tarts, and candy necklaces. Gummy vitamins or supplements can look and taste like gummy bears, fruit snacks, or other gummy treats.

Cannabis edibles: As more states legalize cannabis, cases in which children accidentally eat food or drinks that contain cannabis are on the rise. Cannabis edibles can be especially tricky because they don’t just look like food — they often are food products with cannabis as an added ingredient.

Chewable antacids: Many antacids come in fruit or mint flavors and can look and taste like Sweet Tarts or Mentos.

Some antacid chews can also look and taste like a piece of bubble gum or taffy.

Tablets with a smooth outer coating: Many medications, such as conjugated estrogens (Premarin), iron supplements, and over-the-counter (OTC) ibuprofen (Advil), come as tablets with a smooth outer coating. It’s there to make tablets easier to swallow, among other effects. But it can also make them look very similar to various candies, such as M&M’s, Skittles, and Tic Tacs.

Chewable Vitamins: These often come in bright colors and fun shapes, making them look similar to gummy candies.

Antacid Tablets: Some antacids are colorful and round, resembling small hard candies.

Cough Drops: With their shiny, often brightly colored exteriors, cough drops can easily be mistaken for hard candy.

Birth Control Pills: Packaged in circular or rectangular formations with colorful coatings, they can appear candy-like.

Pediatric Medications: Liquid medicines or chewables designed for children are sometimes flavored and brightly colored, much like liquid candy or gummy treats.

It’s important to note that even over-the-counter medications, such as vitamins or antacids, can be dangerous if taken in large amounts. Parents and caregivers should take steps to store medications away from children and educate them on when it’s safe to take medication and from whom.

Poison Control
Call 1-800-222-1222