September 22, Dear Food Diary - A Secret to Weight Control

Today is Dear Diary Day, a perfect time to introduce the Food and Activity Diary (or Journal).

Food and Activity Diary

No matter how many great weight control programs are out there, the Food and Activity Diary is one of the key tools to successful weight control.

The research for my doctoral degree was on the study of people who successfully lost at least 20 pounds, kept it off for at least five years and were still at their desired weight range at the time of the study. I wanted to know if there were common factors leading to their success at maintaining weight loss. One of the factors turned out to be the Food Diary. Seventy-three percent of the individuals studied used a diary, journal or some form of record keeping.

You might be surprised by what you discover about your habits. It’s easy to overlook a handful of Parmesan cheese tossed on your pasta or the amount of salad dressing you use. In addition, you may notice patterns of eating; such as boredom, anger, sadness, happiness, or 12 noon. By becoming aware of habits, you can start to make changes.

A Diary is a record of your life in progress. Use the diary to record your daily foods, activities, thoughts, and goals. You will lose weight and keep it off. And if you have the chance to read it ten years from now, you will have fond memories and a documented journey of your adventure and success.

The Food and Activity Diary was designed to be used by any weight control program. So whether your counting calories, carbohydrates, fat, proteins, points, or food groups you can easily use the Food and Activity Diary.

How to Use the Diary

Motivation, Inspiration and Positive Thinking. Start your day off on a positive note. If you start to slide, remember the positive thought for the day.

Record the foods and the amounts of everything you eat and drink, even one grape. Don’t forget to weigh or measure your food. In time, you will be able to guess the size, but for now make sure you have a kitchen scale, measuring cups, and measuring spoons. See the portion control section at Weighing Success for suggested measuring tools.

Be honest. Do not write down a carrot when you just ate a hot fudge sundae.

Record foods right after eating, otherwise you may forget.

In the tracking column, note the number of calories, carbohydrates, fats, proteins, points or food groups you have consumed. The food plan you are on will determine what you will track.

Obtaining nutrition information on food products is easy today. Check the Internet, the nutrition label, or a book on foods and nutrients.

At the end of the day, total up your numbers and place them in the summary box. How did you do? There is also a place for you to monitor your activities or exercise, thoughts, and goals.

At the end of each 7 days, there is a week in review section. Look at what you have accomplished and set new goals. Practice positive thinking and complete the weekly self-awareness assignment.

Click on the link below to take you to a practice sheet and a seven day food diary. I have filled in the first day as an example for you to follow.
Seven Day Food Diary (pdf files)

Free Resources
USDA, Choose MyPlate 
National Heart, Lung, and Blood Institute, NIH. Daily Food and Activity Diary
WebMD Portion Size Guide 

International Day of Peace

International Day of Peace
The International Day of Peace ("Peace Day") allows individuals, organizations, and nations to create practical acts of peace on a shared date. It was established by a United Nations resolution in 1981 to coincide with the opening of the General Assembly. The first Peace Day was celebrated in September 1982.

In 2002, the General Assembly officially declared September 21 as the permanent date for the International Day of Peace. By creating the International Day of Peace, the UN devoted itself to worldwide peace and encouraged all of mankind to cooperate for this goal. During the discussion of the U.N. Resolution that established the International Day of Peace, it was suggested that:

"Peace Day should be devoted to commemorating and strengthening the ideals of peace both within and among all nations and peoples…This day will serve as a reminder to all people that our organization, with all its limitations, is a living instrument in the service of peace and should serve all of us here within the organization as a constantly pealing bell reminding us that our permanent commitment, above all interests or differences of any kind, is to peace."

International Day of Peace

The International Day of Peace,
observed each year on 21 September 

“Together, let us stand up against bigotry
and for human rights.
Together, let us build bridges. Together,
let us transform fear into hope.”
United Nations Secretary-General António Guterres

2024 Theme: Cultivating a Culture of Peace
This year marks the 25th anniversary of the UN General Assembly’s adoption of the Declaration on a Culture of Peace. The declaration reminds us that peace is more than the absence of conflict – it requires active participation, dialogue, and mutual understanding.

In today’s world of rising tensions, the values laid out in 1999 are more important than ever: respect for life, human rights, non-violence, and a commitment to dialogue over confrontation.

As UNESCO’s Constitution states, “wars begin in the minds of men,” and so must the defenses of peace. The International Day of Peace isn’t just about ceasefires – it’s about recognizing our shared humanity and cultivating peace through education and cooperation across generations and nations.

Our survival as a global community depends on it.

National Punch Day

FDA does not have a specific definition or standard of identity for punch, or any other requirement that a punch contains fruit juice. A punch may be an artificially flavored beverage, with or without natural flavorings, or it may be made from tea and other ingredients, exclusive of fruit juice. Such products must be clearly distinguished from products which are made from fruit juices or fruit concentrates or purees. Products containing artificial or natural flavors must be labeled in accordance with 21 CFR 101.22.

Read the Label. An educated consumer has the knowledge to make wise decisions.

September is Better Breakfast Month

*Children who eat breakfast are less likely to be overweight.

*Children who eat breakfast have more energy.

*Children who eat breakfast concentrate better.

*Children who eat breakfast have higher grades in school.

*Children who skip breakfast may have learning and behavioral problems.

*Children who skip breakfast may develop nutritional deficiencies.

*Children who eat breakfast are Alert, Energized and Ready for a Brand New Day.

Breakfast Ideas

The presentation encourages food exploration 

A Special Thank You to Raffi and the
Centre for Child Honouring for
providing permission to use
"Rise and Shine" to encourage a Healthy Breakfast.

"Raffi" (Raffi Cavoukian), C.M., O.B.C.

Founder and Chair, Centre for Child Honouring

He is known to millions as "Raffi", a beloved songwriter and performer, author, ecology advocate and founder of Centre for Child Honouring. Child Honouring is a vision for creating a humane and sustainable world by addressing the universal needs of children.

In his career, which spans three-decades, Raffi has refused all commercial endorsement offers, and Troubadour Music, his own company, has never directly advertised or marketed to children. He is a passionate advocate for a child’s right to live free of commercial exploitation.

"We invite you to be a part of the global movement that views honouring children as the best way to create sustainable, peace-making societies."  - Raffi

To learn more about the Centre for Child Honouring, please visit the Centre for Child Honouring and join "the compassion revolution."

International Clean Hands Week

Annually, the third week in September is
 International Clean Hands Week. 
A reminder clean hands prevent illness and save lives.

The 4 Principles of Hand Awareness

1. Wash your hands when they are dirty and BEFORE eating
2. DO NOT cough into your hands
3. DO NOT sneeze into your hands
4. Above all, DO NOT put your fingers into your eyes, nose or mouth

National Cheeseburger Day - Healthy Homemade Cheeseburger

Healthy Homemade Cheeseburger 

Yield: Makes 4 servings

Ingredients
3/4 lb extra-lean ground beef
2 tbsp finely chopped onion
2 tbsp chili sauce
1 tsp Dijon mustard
4 slices (3/4 oz each) reduced-fat cheddar
4 whole-wheat hamburger buns
Lettuce and tomato slices

Preparation
1. Mix first 4 ingredients.
2. Form mixture into four 1-inch-thick patties.
3. Broil 5 to 7 minutes on each side for medium to well-done burgers.
4. Top each burger with a cheese slice right before removing from the oven.
5. Transfer burgers onto buns, top with lettuce and tomato and serve.

Reference:

Epiccurious, Healthy Homemade Cheeseburger

Monte Cristo Sandwich - Make it Light

Yield: 4 sandwiches

Serving Size: 1 sandwich

Ingredients
3 tablespoons honey mustard
8 (1-ounce) slices white bread
4 (1-ounce) slices Swiss cheese
4 (1-ounce) thinly sliced smoked ham
1/3 cup fat-free milk
2 large egg whites
Cooking spray
2 teaspoons powdered sugar

Directions
1. Spread 1 teaspoon honey mustard over each bread slice.
2. Place 1 oz swiss cheese slice on each of 4 bread slices.
3. Divide ham evenly over cheese.
4. Cover with the remaining 4 bread slices, mustard sides down.
5. Combine milk and egg whites in a shallow dish. Dip both sides of each sandwich into milk mixture.
6. Heat a large nonstick skillet coated with cooking spray over medium heat.
7. Cook sandwiches for 3 minutes on each side or until lightly browned.
8. Sprinkle each sandwich with 1/2 teaspoon powdered sugar.

September 13, National Celiac Disease Awareness Day

Celiac disease is an immune reaction to gluten, a protein found in wheat, rye, and barley. The disease affects about one in 100 people in Europe and North America.

The Awareness Campaign provides current, comprehensive, science-based information about the symptoms, diagnosis, and treatment of celiac disease, also known as celiac sprue, nontropical sprue, and gluten-sensitive enteropathy.

The key to understanding the Gluten-Free diet is to become a good ingredient label reader. The following ingredients should not be consumed. They come from prohibited grains: barley, rye, triticale, wheat (durum, graham, kamut, semolina, spelt), malt, malt flavoring, and malt vinegar (generally made from barley—verify the source).

Celiac Disease Foundation 

Public Service Announcement

Riceworks Sponsors Interview With 

Celiac Disease Expert Shelley Case

Resources

1. Celiac Disease Foundation
2. Academy of Nutrition and Dietetics, Celiac Disease
3. Shelley Case, RD

Papaya Power: Sweet, Nutritious, and Versatile

The papaya is also known as papaw or pawpaw.  The papaya is a melon-like fruit with yellow-orange flesh. The skin varies in color from green to orange. Papayas are a good source of vitamins A and C and dietary fiber.

Papaya Power: Sweet, Nutritious, and Versatile

The ripe papaya fruit is usually eaten raw, with or without skin or seeds, while the unripe green papaya can be cooked.  

Recipe

Papaya Salad with Tomatoes, Onions,
Peppers, Brown Rice, Black Beans

In the Disney film, The Jungle Book (1967), 

Baloo sings the song "The Bare Necessities."
Can you locate the Pawpaw in the song?

Resources
Fruits and Veggies, More Matters. Papaya
Wikipedia, Carica papaya

September 10, TV Dinner Day Tracing the Roots of Modern Day Obesity

Invention and view of the original TV dinner

Health Issues

TV dinners have been associated with high amounts of salt and fat, which are linked to risk factors of heart disease and obesity. Today, a number of manufacturers and retailers are making meals that are lower in salt, fat, and artificial additives.

Read the label, be an educated consumer.

Resource

FDA. How to Understand and Use the Nutrition Facts Label

National Nutrition Week in India - The Indian Cuisine

National Nutrition Week in India

Vision
To achieve optimal nutrition of vulnerable segments of the population such as women of reproductive age, children, adolescent girls, and the elderly.

Mission
To enable food and nutrition security conducive to good health, growth & development and increase productivity through dedicated research, so as to achieve the national nutrition goals set by the government of India in the national nutrition policy.

National Nutrition Week (India)
Dietary Guidelines of Indians 

Indian cuisine encompasses a wide variety of regional and traditional cuisines native to India. Given the range of diversity in soil type, climate, culture, ethnic groups, and occupations, these cuisines vary substantially from each other and use locally available spices, herbs, vegetables, and fruits.  

Indian food is also heavily influenced by religious, in particular, Hindu and cultural choices and traditions. Also, Middle Eastern and Central Asian influences have occurred on North Indian cuisine from the years of Mughal rule. Indian cuisine is still evolving, as a result of the nation's cultural interactions with other societies.

Indian Chicken Curry with Rice, #EatingWell   

Historical incidents such as foreign invasions, trade relations, and colonialism have played a role in introducing certain foods to the country. For instance, potato, a staple of the diet in some regions of India, was brought to India by the Portuguese, who also introduced chilies and breadfruit. 

Indian cuisine has shaped the history of international relations; the spice trade between India and Europe was the primary catalyst for Europe's Age of Discovery. Spices were bought from India and traded around Europe and Asia. Indian cuisine has influenced other cuisines across the world, especially those from Europe, the Middle East, North Africa, sub-Saharan Africa, Southeast Asia, the British Isles, Fiji, and the Caribbean.

Resources and References

1. National Nutrition Week (India) – Dietary Guidelines of Indians
2. Indian Cuisine, Wikipedia - Spices at a grocery shop in India   

3. Indian Chicken Curry with Rice, #EatingWell   

World Coconut Day - Coconut Products

Coconut is the fruit of the coconut palm (Cocos nucifera). Coconuts have been grown in tropical regions for more than 4,500 years. Unlike their name suggests, coconuts aren’t nuts. They form part of the drupe family, which are fruits consisting of a fleshy external part with a pit and seed inside. Drupes have three layers: the outer layer, a fleshy middle layer, and a hard layer that surrounds the seed.

Recently, coconut has gotten a lot of publicity as being a super-healthy food, but much of the information is not supported by science. There is a variety of coconut-derived products adding flavor to your food - from coconut oil to coconut flour and coconut milk. But can a food so high in calories and rich in saturated fat be healthy?

Coconut Oil and Coconut Butter

Coconut oil is simply the oil extracted from the coconut meat, while coconut butter is made from coconut flesh ground into a spreadable paste

Coconut oil is high in saturated fat and solid at room temperature. It is used in some packaged foods and for cooking and baking. Cook with coconut oil in dishes where you'll notice and appreciate the flavor, like curries, soups and even muffins.

Coconut butter is a rich and creamy product with a peanut butter-like texture. Unlike coconut oil, the butter actually contains the meat of the coconut so it is more solid and white. It is a common ingredient in the Paleo Diet and uses include replacing other nut butters in baking, spreading on toast, melting and drizzling on desserts, or just eating it straight.

It can be used as a vegan, dairy-free butter replacement, nut-free butter, as a base for desserts such as fudge and for frosting. Coconut butter is also known as coconut manna.

Coconut Milk

Coconut milk is made from a brew of coconut meat and water. It is rich and thick and more like a cream than milk. This plant-based milk has a delicious creamy taste and is great in smoothies, curries, soups, stews, desserts, etc. It’s very popular in Asian and Caribbean cuisine.

Coconut milk is a common replacement in recipes that traditionally call for cow’s milk. It’s also very popular among vegans and people who follow a dairy-free diet.

Coconut cream is the thick, creamy part of coconut milk that contains less water than coconut milk. It’s very suitable for desserts and in dishes requiring a rich consistency. You can also use it to make dairy-free whipped cream.

Condensed coconut milk is cooked coconut milk. The evaporation during the cooking process gives it a thick, creamy consistency.

Beyond the more traditional canned coconut milk, there is a creamer for coffee, yogurt in various flavors, and coconut milk ice cream. While it may be a good option for vegans and those with lactose intolerance, the low protein content and high amount of fat actually make it a poor nutritional replacement for cow's milk.

Coconut Water

Coconut water is known for being an alternative to sports drinks, the hydrating water has electrolytes, sodium, and magnesium to help post-workout recovery. Some brands have been found to have fewer benefits than listed on the cartons, so be sure to buy from a trusted source.


Coconut Flour
Coconut flour is gluten-free flour made from de-fatted dried and ground coconut meat. The high fiber content is nutritionally beneficial, but it can sometimes make it difficult to bake with. Coconut flour is a great way to add coconut flavor to baked goods. Coconut flour is popular with special diets, like Paleo and Keto

Coconut Meat 

Once the outer green husk of the coconut is removed, what remains is the seed and its rich inner white lining, the coconut meat. It is a creamy and healthy snack with a bite. It can be used in granola, fruit salad, or by itself. Coconut meat is the base for many healthy coconut products such as coconut milk, coconut oil, shredded coconut, coconut ice cream, coconut yogurt, coconut kefir, and coconut flour.

Dried Shredded Coconut / Unsweetened Coconut Flakes

This is dehydrated coconut meat and it’s typically used in desserts, baking, and fruit salads. Coconut flakes are a tasty, healthy snack on their own or combined with nuts, seeds, and other fruit. You can buy them as flakes and chips. Prepackaged dried flaked coconut or dried shredded coconut is the most convenient to cook or bake with. Choose unsweetened dried shredded coconut or coconut flakes over sweetened dried coconut, which has 2 teaspoons of added sugar per ounce.

Coconut Sugar is made from the sap of the coconut flower rather than the coconut itself. In comparison to granulated sugar, it has a darker color, deeper flavor, and some versions come with added flavors. Coconut sugar has a rich taste with a hint of caramel. It’s not to be confused with palm sugar. Nutritionally, it's very similar to granulated and can be substituted 1-for-1 in baking or other cooking.

Recipe:

Vegetable Fritters with Green Chile-Coconut Chutney
recipe from Sara Moulton‘s cookbook Home Cooking 101 

Resources

1.  5 Impressive Benefits of Coconut, Anne Danahy #RDN
2.  What Is Coconut Meat, and Does It Have Benefits? Lauren Panoff #RDN

3. The Health Benefits of Coconut: Coconut Oil, Coconut Milk, Coconut Water, Coconut Flour & More, Karen Ansel #RDN  Is coconut healthy? 

National Sandwich Day - Endless Possibilities

The sandwich was named after John Montagu, the fourth Earl of Sandwich. During the 1700s, it is said John Montagu created the sandwich because he wanted to eat his meal with one hand.

Greatest Movie Sandwiches

August 29, More Herbs, Less Salt Day and National Lemon Juice Day

Instead of salt, use spices, herbs, lemon juice,
and/or vinegar to enhance the taste of your food.
The health benefits are life-long.

Wikipedia has provided an extensive list of culinary herbs and spices. The list does not contain salt (which is a mineral) or plants used primarily as herbal teas or medicinal herbs. Explore the different flavors and cultures.

Tips for Selecting and Storing
Herbs and Spices

Spice it Up with
Susan Bowerman, MS, RD, CSSD

Where does sodium come from?

Sodium comes from natural sources or is added to foods. Most foods in their natural state contain some sodium. However, the majority of sodium Americans consume comes from sodium added to processed foods by manufacturers. While some of this sodium is added to foods for safety reasons, the amount of salt added to processed foods is above what is required for the safety and function of the food supply.

Reading Labels
When you buy prepared and packaged foods, read the labels. You can tell the sodium content by looking at the Nutrition Facts panel of a food. Listed are the amount for sodium, in milligrams (mg), and the “% Daily Value.” Also read the ingredient list to watch for the words "soda" (referring to sodium bicarbonate, or baking soda), "sodium" and the symbol "Na" to see if the product contains sodium.

Salt and/or Sodium Descriptors

• Salt-Free:  Meets requirements for "sodium-free."
• Sodium Free: Fewer than 5 milligrams sodium per serving.
• Very Low Sodium:  35 milligrams or less sodium per serving.
• Low Sodium: 140 milligrams or less per serving 
• Reduced Sodium:  At least 25 percent less sodium per serving.
• Unsalted:  Has no salt added during processing. To use this term, the product it resembles must normally be processed with salt and the label must note that the food is not a sodium-free food if it does not meet the requirements for "sodium-free".

The FDA and USDA state an individual food that has the claim "healthy" must not exceed 480 mg sodium per reference amount. "Meal type" products must not exceed 600 mg sodium per labeled serving size.

Sodium and Hypertension.
In order for a food to make an Allowable Health Claim, it must contain a defined amount of nutrients. In relationship to sodium and Hypertension, the amount is 140 milligrams or less sodium per serving.

American Heart Association (AHA)
The American Heart Association recommends you choose and prepare foods with little or no salt to reduce the risk of cardiovascular disease. Aim to eat less than 1,500 mg of sodium per day (less than 3/4 teaspoon of salt).
The AHA is working with federal agencies to identify ways to reduce the amount of sodium in the food supply. The association is encouraging food manufacturers and restaurants to reduce the amount of sodium in foods by 50 percent over a 10-year period. AHA will help Americans lower the amount of sodium they consume by the following strategies:
 1. Reduce the amount of sodium in the food supply,
 2. Make more healthy foods available (e.g., more fruits and vegetables); and
 3. Provide consumers with education and decision-making tools to make better choices.

 Tips for reducing sodium in the diet
 1.  Choose fresh, frozen or canned food items without added salts.
 2.  Select unsalted nuts or seeds, dried beans, peas, and lentils.
 3.  Limit salty snacks like chips and pretzels.
 4.  Avoid adding salt and canned vegetables to homemade dishes.
 5.  Select unsalted, lower sodium, fat-free broths, bouillons or soups.
 6.  Select fat-free or low-fat milk, low-sodium, low-fat cheeses, and low-fat yogurt.
 7.  Use spices and herbs to enhance the taste of your food. 
 8.  Add fresh lemon juice instead of salt to fish and vegetables.
 9.  When dining out, ask for your dish to be prepared without salt.
10. Don’t use the salt shaker.