World Kindness Day Health Benefits of Kindness

Random Act of Kindness: A selfless act performed by a person or persons wishing to either assist or cheer up an individual or, in some cases, an animal. There is no reason other than to make people smile or be happier. Random acts of kindness are encouraged by various communities, either spontaneous or planned in advance.

Kindness

The Random Acts of Kindness Foundation

Established in 1995 as a nonprofit organization, The Random Acts of Kindness Foundation is a resource for people committed to spreading kindness. The Random Acts of Kindness™ Foundation inspires people to practice kindness and to “pass it on” to others. They provide a wide variety of materials on their website, including activity ideas, lesson plans, project plans, teacher’s guide, project planning guide, publicity guide and workplace resources - all free of charge. 

The Random Acts of Kindness Foundation is the United States delegate to the World Kindness Movement, an organization that includes various nations. People in these countries promote kindness within their countries’ borders and are creating a global network of kindness and compassion. As people from different cultures and from all walks of life are joining to spread kindness, they are creating a powerful, synergistic action throughout the world.

Reach Out and Touch Somebody's Hand

Studies have shown acts of kindness can result in physical and mental health benefits.
• Kindness can bring a sense of richness and fulfillment to our lives, and promote good health and longevity.
• Helping others can decrease the effect of diseases.
• After performing an act of kindness, many experience a feeling of euphoria followed by a period of calm.
• Acts of kindness have been shown to reduce feelings of stress, depression, loneliness, overeating, etc.
• Helping others increases self-worth, happiness, and optimism.
• A person feels more energetic after performing an act of kindness
• A more optimistic and happier outlook on life

Kindness benefits us and has a positive effect on the community.

Try Some Kindness (The Letter K Song)

As people tap into their own generous human spirit and share kindness with one another, they discover for themselves the power of kindness to effect positive change in their lives and the lives around them. When kindness is expressed, healthy relationships are created, community connections are nourished, and people are inspired to pass kindness on.

Cappuccino: A Taste of Art and History

Cappuccino: A Taste 

of Art & History

A cappuccino is an Italian coffee drink traditionally prepared with a double espresso and steamed milk foam. Variations of the drink involve using cream instead of milk and flavoring with cinnamon or chocolate powder. Wikipedia.

Chocolate Cappuccino, modified
Yield: 4 servings

Ingredients

1/2 cup chocolate liqueur

1 tablespoon maple syrup

1 cup hot brewed espresso

3/4 cup scalded milk, 1%

1/8 teaspoon ground cinnamon

Chocolate shavings (optional)

Directions

1.         Combine liqueur and syrup in a microwave-safe dish.

2.         Heat on HIGH for 30 seconds.

3.         Divide the liqueur mixture among 4 mugs

4.         Add 1/4 cup espresso to each.

5.         Froth milk; pour about 1/4 cup milk into each mug.

6.         Top with ground cinnamon; garnish with chocolate shavings, if desired. 

Celebrate National Nachos day with Two-Cheese Veggie Nachos

Two-Cheese Veggie Nachos Recipe |

Recipe by Michelle Klug We love the double-cheese contrast here: Shredded cheese melts into a bubbly blanket over the tortillas, while crumbly queso fresco covers the veggies with a salty kick. It's an impressive dish for coffee table dining--it's fun to

Ingredients

1 tablespoon canola oil
1 cup chopped red onion
2 garlic cloves, minced
1 cup chopped zucchini
1 cup fresh corn kernels
2 tablespoons thinly sliced jalapeño pepper
1/2 teaspoon ground cumin
1/4 teaspoon chili powder
1/4 teaspoon kosher salt
1 (14.5-ounce) can of organic black beans, rinsed and drained
8 (6-inch) corn tortillas, cut into wedges
Cooking spray
2 ounces shredded reduced-fat Mexican-blend cheese (about 1/2 cup)
3/4 cup diced peeled avocado (about 1 small)
2 ounces crumbled queso fresco (about 1/2 cup)
1/4 cup chopped fresh cilantro
1 medium tomato, diced
4 lime wedges

Instructions

• Preheat broiler to high.
• Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion; sauté 5 minutes or until tender. Add garlic; sauté 30 seconds. Add zucchini and next 5 ingredients (through salt); cook 5 minutes or until crisp-tender. Add beans; cook for 2 minutes or until thoroughly heated.
• Arrange tortilla wedges in a single layer on a large jelly-roll pan coated with cooking spray. Lightly coat tortilla wedges with cooking spray. Broil 2 minutes on each side or until lightly browned and crisp. Sprinkle shredded Mexican cheese evenly over tortillas. Broil 1 minute or until cheese melts.
• Top chips evenly with bean mixture, avocado, queso fresco, cilantro, and tomato. Serve with lime wedges.

November 1 to 7, National Fig Week Figs, Civilizations Oldest Fruit

   The Fig

      How to Plant a Fig Tree

        Nutrition Information

        Edible Recipe Art

        Fig Art
        Side Effects 

        Resources

Selection. Look for figs that are soft and smell sweet. Handle carefully, as their skin bruises easily. 
Storage. Fully ripened figs can be stored in the refrigerator for up to 2 days; bring to room temperature before serving.

How to Plant a Fig Tree

Nutrition Information

Figs are rich in fiber, potassium, phytonutrients, and antioxidants, such as carotene, lutein, tannins, and chlorogenic. 

Recipe: Peach & Fig Yogurt Flower

Dried figs can be used as a substitute for fat in baked goods. When using dried figs in baking to replace shortening or oil, do not over-mix or over-bake. In a recipe, use half the normal amount of shortening, margarine, butter, or oil when using dried puree. 

Fig Art

Side Effects from WebMD
Avoid prolonged sun exposure when taking fig leaf because it can cause the skin to become extra sensitive to the sun. Wear sunblock outside, especially if you are light-skinned. 

Skin contact with fig fruit or leaves can cause a rash in sensitive people.

Special Precautions & Warnings:
Pregnancy and breast-feeding: Fresh or dried fig fruit is safe in amounts found in food, but there’s not enough information to know if it’s safe in the larger amounts used as medicine.

Surgery: Fig might lower blood sugar levels. There is some concern that it might interfere with blood sugar control during and after surgery. Stop using fig as medicine at least 2 weeks before a scheduled surgery.

Resources
1. California Figs
2. Figs, Fresh, Fruits and Veggies More Matters 

3. Figs, Wikipedia® 

Sandwich Day - Use Your Creativity

 November 3rd is National Sandwich Day. The sandwich was named after John Montagu, the fourth Earl of Sandwich. In the 1700s, John Montagu created the sandwich because he wanted to eat his meal with one hand.

Resource: Build a Better Sandwich, @Healthyfamprj

 

Greatest Movie Sandwiches

National Cook for your Pets Day - Cooking Tips and Foods to Avoid

Cooking Tips
No need to add anything, pets don’t need seasoning
Introduce new foods gradually
Make sure to avoid these foods

  Alcohol

  Avocado

  Chocolate, Coffee, and Caffeine

  Citrus

  Coconut and Coconut Oil

  Grapes and Raisins

  Macadamia Nuts

  Milk and Dairy

  Nuts

  Onions, Garlic, Chives

  Raw/Undercooked Meat, Eggs and Bones

  Salt and Salty Snack Foods

  Xylitol

  Yeast Dough

Always check with your vet before changing your pet's diet
Make sure to enjoy cooking and add plenty of love!


Resources and References
1. ASPCA, People Foods to Avoid Feeding Your Pets

Wild Food Day October 28

For thousands of years, people have been eating foods grown in the wild; such as wild greens, mushrooms, roots, fruits, berries, vegetables, and flowers.

11 Edible Mushrooms in the U.S.
Can you tell which Mushrooms are Safe to Eat?

AZ of Bushcraft (E for Edible wild food)

How to identify and eat wild plants and
how to cook Fish over an open fire.

Today, the gathering of wild foods has become increasingly popular.  People consider wild foods healthier and eco-friendly.

Resources:
1. Edible Wild Food
2. How to Find Wild Edible Plants

October 24, Food Day - From Our Garden to Our Table

Welcome to Our Food Day Celebration!
From Our Garden to Our Table

Food Day inspires Americans to change their diets and our food policies. Every October 24, thousands of events across the country bring Americans together to celebrate real food, enjoy it, and push for improved food policies. 

6 FOOD DAY PRINCIPLES

1. Reduce diet-related diseases by promoting safe, healthy foods.

2. Support sustainable farms and limit subsidies to big agribusiness.

3. Expand access to food and alleviate hunger.

4. Protect the environment and animals by reforming factory farms.

5. Promote health by curbing junk-food marketing to kids.

6. Support fair conditions for food and farmworkers.

Planning Our Food Day Meal Every family is unique. When planning our meal, we considered foods from our garden, finances, physical abilities, including finger foods that are easy to chew and swallow, and color—the theme for our dinner. 

Our family and friends come from diverse backgrounds with physical and emotional challenges or chronic illnesses, such as Cerebral Palsy, Autism, and Heart Disease.

Our Meal

The main course is tri-color pasta with various toppings. Our garden provided us with tomatoes, onions, broccoli, cucumbers, and basil. We purchased spinach, pasta sauce, locally grown fruits, and part-skim mozzarella. For the meat-eaters, we had ground turkey meatballs and shredded chicken.

In addition, we prepared a red, white, and green grilled cheese sandwich from the US Department of Health and Human Services cookbook “Keep the Beat Recipes. " A free copy of the cookbook is available on their website. 

The dessert was a big hit. We made fruit kabobs using locally grown fruits and paired them with low-fat ice cream, and for Jake, we prepared a smoothie using the same ingredients.

Adaptations and Individual Preferences

My son Jake was born with Cerebral Palsy and is quadriplegic. He is unable to hold utensils and requires a straw to drink fluids. Finger foods and a weighted cup with a flexi straw usually provide him the most independence.

Food & Drug Interaction Education: What Every Consumer Should Know

Food & Drug Interactions: What You Need to Know

Introduction

Taking medication is a normal part of life for many people. However, it’s important to recognize that medicines don’t act alone — what you eat and drink, your age, weight, sex, health conditions, and even your supplements can change how medications work.

Some drugs perform best on an empty stomach, while others can cause discomfort without food. Alcohol adds another layer of complexity — consuming alcohol before, during, or after taking medication can dramatically alter how the drug works in your body.

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What Is a Food–Drug Interaction?

When food affects how a medication works in your body, it’s called a food–drug interaction.
Food can:

• Prevent medicine from working properly

• Make side effects worse or create new ones

• Change how your body absorbs or breaks down a drug

Likewise, medications can influence how your body processes nutrients. These interactions can occur with prescription drugs, over-the-counter medicines, vitamins, and herbal supplements.

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Examples in Everyday Life

• Green leafy vegetables (rich in Vitamin K) can reduce the effectiveness of aspirin or warfarin in thinning the blood. Keeping your intake steady each day minimizes this effect.

• Grapefruit juice increases the absorption of statins like Lipitor, potentially leading to dangerous side effects.

• Calcium channel blockers (for high blood pressure) are also affected by grapefruit juice — levels in the blood can rise too high.

• Dairy products can block absorption of antibiotics; take these medications one to two hours before or after consuming milk, yogurt, or cheese.

• Alcohol can prolong the effects of insulin or diabetes pills, leading to low blood sugar.

• Mixing alcohol with pain relievers containing acetaminophen increases the risk of severe liver damage.

• Combining alcohol and antihistamines, like Benadryl, can cause extreme drowsiness.

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Tips for Safe Medication Use

✅ Always read the label and follow directions carefully.
✅ Take most medications with water unless instructed otherwise.
✅ Keep a list of all medications, vitamins, and supplements you take.
✅ Ask your pharmacist or doctor before changing your diet.
✅ Avoid mixing alcohol with medication unless cleared by a professional.

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Final Thoughts

Food–drug interaction education is an essential part of preventive healthcare. By understanding how your diet affects your medication, you can reduce side effects, improve effectiveness, and take charge of your health.

Doctors, dietitians, and pharmacists are always ready to help. Don’t hesitate to ask questions — your health depends on it.

National Color Day - Explore the Many Colors of Food

Music: The Wonderful World of Color,
Walt Disney and Disney World.

Eat Right with Colors explores the health benefits associated with eating foods of many colors. Including color diversity in your meals and food choices enhances your intake of a wide range of nutrients. 

Red and Pink Foods

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

Yellow and Orange Foods

Apricots, Bananas, Butternut Squash, Cantaloupe, Carrots, Cheddar Cheese, Citrus Fruits, Clementines, Corn, Creamsicle, Garbanzo Beans, Golden Apples, Golden Flax Seed, Golden Raisins, Grapefruit, Honey, Lemon, Lemongrass, Mandarin Oranges, Mangoes, Nectarines, Orange Jello, Orange Peppers, Orange Tomatoes, Oranges, Papaya, Parsnips, Peaches, Pears, Persimmons, Pineapple, Pumpkin, Rutabagas, Saffron, Salmon, Spaghetti Squash, Squash Blossoms, Sweet Corn, Sweet Potatoes, Tangerines, Whole Grains, Yams, Yellow Apples, Yellow Beans, Yellow Peppers, Yellow Summer Squash, Yellow Wax Beans

White and Black Foods

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 adults with "Special Needs" (Cerebral Palsy, Autism, Down Syndrome, Muscular Dystrophy). Many of the photographs are available for purchase, with the proceeds going to special needs adults. Contact Dr. Sandra Frank for additional information (recipenews@gmail.com). 

Prepared by

Sandra Frank, Ed.D, RD, LDN
Jake Frank
Michelle Canazaro
John Gargiullo

October 22, National Nut Day

Nuts once considered a high fat, high-calorie food is now being recognized as a Nutritious Snack with essential fatty acids, omega fats, protein, and many vitamins and minerals.

Answers Below

Health Benefits of Nuts

Recipes and Marketing Nuts

Planters Commercial

Oregon Hazelnut

Resources and Answers
1. Peanuts

2. Cashews 

3. Walnuts 

4. Pistachios
5. Pine nuts 

6. Pecans
7. Macadamia
8. Almonds 

National Pumpkin Cheesecake

Pumpkin Cheesecake
Food Network

Autumn is the perfect time to add pumpkin to one of America’s favorite desserts. Cheesecake is a sweet dessert with a mixture of fresh soft cheese, cream cheese or cottage cheese, eggs, and sugar on a crust made from crushed graham crackers, crushed cookies, pastry, or sponge cake. Cheesecakes can be prepared baked or unbaked, flavored, and are often served topped with fruit, fruit sauce, chocolate, or whipped cream.

Global Iodine Deficiency Day

Global Iodine Deficiency Disorder Day

Iodine Deficiency - Interview
with Prof. Zimmermann (Zürich}

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Iodine is an essential element for healthy neurological and endocrine development. A lack of iodine in the diet may lead to mental challenges, goiter, or thyroid disease. Dependent upon the severity of the deficiency, a lack of iodine can cause a significant delay in mental development, something that can be particularly detrimental if it occurs in childhood. According to the World Health Organization in 2007, almost 2 billion people worldwide were suffering from a lack of iodine in their diets, a third of which were children and young people. Iodine deficiency is a relatively simple affliction to correct, however much of the population continues to go untreated.


Function

Iodine is needed for the normal metabolism of cells. Metabolism is the process of converting food into energy. Humans need iodine for normal thyroid function and for the production of thyroid hormones.

Food Sources

• Iodized salt is table salt with iodine added. It is the main food source of iodine.
• Seafood is naturally rich in iodine. Cod, sea bass, haddock, and perch are good sources.
• Kelp is the most common vegetable seafood that is a rich source of iodine.
• Dairy products also contain iodine.
• Other good sources are plants grown in iodine-rich soil.

Recommendations
The best way to get the daily requirement of essential vitamins is to eat a balanced diet that contains a variety of foods from the food guide plate.

A 1/4 teaspoon of iodized table salt provides 95 micrograms of iodine. A 6-ounce portion of ocean fish provides 650 micrograms of iodine. Most people are able to meet the daily recommendations by eating seafood, iodized salt, and plants grown in iodine-rich soil. When buying salt, make sure it is labeled "iodized."

The Food and Nutrition Board at the Institute of Medicine recommends the following dietary intake for iodine:

Infants
0 - 6 months: 110 micrograms per day (mcg/day)
7 - 12 months: 130 mcg/day

Children
1 - 3 years: 90 mcg/day
4 - 8 years: 90 mcg/day
9 - 13 years: 120 mcg/day

Adolescents and Adults
Males age 14 and older: 150 mcg/day
Females age 14 and older: 150 mcg/day

Specific recommendations depend on age, gender, and other factors (such as pregnancy). Women who are pregnant or producing breast milk (lactating) need higher amounts. Ask your healthcare provider which amount is best for you.

Resource
Global Iodine Deficiency Disorders (IDD) Prevention Day, World Health Organization.