National Cholesterol Education Month - What You Need to Know

What is cholesterol?

Cholesterol is a waxy, fat-like substance your body needs. But when you have too much in your blood, it can build up on the walls of your arteries and form blockages. This can lead to heart disease, heart attack, and stroke.



There are two kinds of cholesterol: high-density lipoprotein (HDL) and low-density lipoprotein (LDL). HDL is also called "good" cholesterol. LDL is called "bad" cholesterol. When we talk about high cholesterol, we are talking about "bad" LDL cholesterol.

Seventy-one million American adults have high cholesterol, but only one-third of them have the condition under control.1 September is National Cholesterol Education Month—a good time to resolve to get your cholesterol screened.

Screening

Screening is the key to detecting high cholesterol. Because high cholesterol does not have symptoms, many people do not know their cholesterol is too high. Your doctor can do a simple blood test to check your cholesterol level.

The National Cholesterol Education Program recommends that adults aged 20 years or older have their cholesterol checked every 5 years.

You may need to have your cholesterol checked more often if any of the following statements apply to you:

· Your total cholesterol is 200 mg/dL or higher.

· You are a man older than age 45 or a woman older than age 50.

· Your HDL cholesterol is lower than 40 mg/dL.

· You have other risk factors for heart disease and stroke.

The Healthy People 2020 objective is to have 82% of the population screened. The number of people who said they were screened for cholesterol between 2005-2009 increased from 73% to 76%, only a handful of states met the 82% Healthy People 2020 objective.

Prevention and Treatment of High Cholesterol

Make lifestyle changes by:

·   Eating a healthy diet. Avoid saturated fats and trans fats, which tend to raise cholesterol levels. Other types of fats, such as polyunsaturated fats, can lower blood cholesterol levels. Eating fiber also can help lower cholesterol.

·   Exercising regularly. Physical activity can help lower cholesterol. The Surgeon General recommends that adults engage in moderate-intensity exercise for 2 hours and 30 minutes every week.

·   Maintaining a healthy weight. Being overweight or obese can raise your cholesterol levels. Losing weight can help lower your cholesterol.

·   Not smoking. If you smoke, quit as soon as possible.

Be sure to follow your doctor's instructions and stay on your medications, if prescribed, to control your cholesterol.

For more information about cholesterol and how you can prevent high cholesterol or keep it in check, see "Your Guide to Lowering Your Cholesterol with TLC" from the National Heart, Lung, and Blood Institute.

Reference
CDC, Cholesterol

 

National Family Meal Month and Family Day: a Day to Eat Dinner With Your Children

Family Day—A Day to Eat Dinner with Your Children™ is a national movement promoting parental engagement as a tool to help keep kids substance-free. Family Day began as a grassroots initiative and has grown to become a nationwide celebration. In 2010, President Obama, all the Governors, and over 1,000 Mayors and County Executives proclaimed and supported Family Day!

More than a decade of research by The National Center on Addiction and Substance Abuse at Columbia University has consistently found that the more often kids eat dinner with their families, the less likely they are to smoke, drink or use drugs.

Dinners Make A Difference! While there are no silver bullets – substance abuse can strike any family regardless of ethnicity, affluence, age, or gender – the parental engagement fostered at the dinner table can be a simple, effective tool to help prevent substance abuse in kids.

Join the Movement - National Family Meals Month

Family mealtime is an ageless tradition shared by people all around the world. Eating dinner together keeps the doors of communication open. It's a perfect time to show your children they are your priority. Studies have shown children who eat dinner with their families are less likely to use alcohol, tobacco, and illegal drugs and more likely to develop good eating habits.

Sesame Street: Eat Together!


Quick and Easy Meals to
Bring Families Together at Meal Time

To learn more about Family Day, visit:
Website. Family Day – A Day to Eat Dinner with Your Children™

Website: Informed Families - Family Day is a Day to Eat Dinner With Your Children

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 Acorn Squash Day - Recipe: Stuffed Acorn Squash

Acorn squash is a good source of dietary fiber and potassium, as well as smaller amounts of vitamins C, vitamin B, magnesium, and manganese.

Recipe: Stuffed Acorn Squash with 

Brown Rice, Quinoa, Raisins,
Garbanzo Beans, and Apples 

Ingredients per one serving
1/2 Acorn Squash, seeded
1/3c Brown Rice and Quinoa, cooked
2 tsp Raisins
1 Tbsp Garbanzo Beans
1/4 cup diced Apples

Directions
Preheat oven to 350° degrees. Cut the squash in half and place cut side down in an aluminum foil-lined pan. Add two cups water. Bake at 350° for 35 to 45 minutes or until tender. 

Combine cooked brown rice, quinoa, raisins, garbanzo beans, and apples. Place half cup in acorn squash.

Nutrition Information

National Tailgating Day - Food Safety Advice from the USDA

Tailgate Parties Food Safety Advice From USDA

A tailgate party is a social event held on and around the open tailgate of a vehicle. Tailgating, which originated in the United States, often involves consuming alcoholic beverages and grilling food. Tailgate parties occur in the parking lots at stadiums and arenas, before and occasionally after games and concerts. People attending such a party are said to be 'tailgating'. Many people participate even if their vehicles do not have tailgates. Tailgate parties also involve people bringing their own alcoholic beverages, barbecues, food etc. which is sampled and shared among fans attending the tailgate. Tailgates are intended to be non-commercial events, so selling items to the fans is frowned upon.

Tailgate parties have spread to the pre-game festivities at sporting events besides football, such as basketball, hockey, soccer, and baseball, and also occur at non-sporting events such as weddings, barbecues, and concerts

National Coffee Ice Cream Day - Nutrition Profile and Coffee Ice Cream Soda

Coffee Ice Cream Soda

National Read a Book Day for the Young Foodie

  National Read a Book Day for the Young Foodie 

A day to inspire children to pick up a book and get reading. 

The Girls Who Lived in the Refrigerator Hardcover – July 30, 2024, by David Grotto (Author), Brian Dumm (Illustrator)

Good Enough to Eat: A Kid's Guide to Food and Nutrition
by Lizzy Rockwell  

Healthy Foods around the World
by Beth Bence Reinke, RDN  

National Geographic Kids Cookbook:
A Year-Round Fun FoodAdventure
by Barton Seave  

Kid Chef Junior: My First Kids Cookbook

by Anjali Shah  

Oh, The Things You Can Do That Are
Good for You: AllAbout Staying Healthy
by Tish Rabe