International Day of Sport for Development and Peace

International Day of Sport for Development and Peace

Sport has the power to change the world; it is a fundamental right, a powerful tool to strengthen social ties and promote sustainable development and peace and well as solidarity, and respect. Through our unique individual skills and collective power, we can come together and share creative ways to improve our health and well-being through sport and physical activity - even from the confines of our own homes.

The International Day of Sport for Development and Peace on 6 April presents an opportunity to recognize the role that sport and physical activity plays in communities and in people’s lives across the world.

The World Health Organization recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, or a combination of both. WHO also has some tips on how to achieve this with no equipment and with limited space. There is an abundance of free and accessible online and digital tools targeted at encouraging people of all ages and abilities to stay active and mobile while remaining at home.

General tips for staying active.

Sport as a universal language can be a powerful tool to promote peace, tolerance, and understanding by bringing people together across boundaries, cultures, and religions.

Sports Encourages:

1. Individual development

2. Health promotion and disease prevention

3. The promotion of gender equality

4. Social integration and the development of social capital

5. Peace-building and conflict prevention/resolution

6. Post-disaster/trauma relief and normalization of life

7. Economic development

8. Communication and social mobilization

National Find A Rainbow Day

"Eat Right with Colors"  explores the health benefits associated with eating foods of many colors. "Eating a rainbow" includes color diversity in your meals and food choices, so as to enhance your intake of a wide range of nutrients. 

Recipes

RAINBOW HUMMUS 6 WAYS

RAINBOW VEGGIE PLATTER IDEA
by #alphafoodie!
I love hummus and rainbows 

– a perfect appetizer to wow your guests

Rainbow Buddha Bowl

@createkidsclub
@produceforkids

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 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
http://www.dietitians-online.com/
http://www.weighing-success.com/
Wellness News (www.weighing-success.com/WellnessNews.html)
Sandra Frank, Ed.D, RDN, FAND
Jake Frank

Diabetes Alert Day Take the Diabetes Risk Test

Take the Diabetes Risk Test

The American Diabetes Association is at the forefront of the fight to prevent, treat, and cure diabetes. They provide education, promote awareness, advocate on behalf of diabetes patients, and are the authoritative source on diabetes in the United States.

Resources
Check-up America: Diabetes Basics. 
National Diabetes Education Program  

To learn more about the American Diabetes Association and events planned for Diabetes Alert day, Visit American Diabetes Association Alert Day.

March 23 Nutrition Related Topics of the Day

National Chia Day
Chia seeds are an excellent source of omega-3 fatty acid and fiber; and contains protein and minerals including iron, calcium, magnesium and zinc.

#NationalChiaDay What Are Chia Seeds? Eat raw or prepared in a number of dishes. Sprinkle chia seeds on cereal, rice, yogurt or vegetables http://bit.ly/2pyf8se #NationalNutritionMonth #Chia #eatright

National Melba Toast Day

#NationalMelbaToastDay - Melba toast is a dry, crisp and thinly sliced toast often served with soup and salad or topped with various foods.


Melba toast is made by lightly toasting slices of bread under a grill, on both sides. The resulting toast is then sliced laterally. The thin slices are then returned to the grill with the untoasted sides towards the heat source, resulting in toast half the normal thickness. Melba toast is also available commercially.

National Let’s Laugh Day

"People who laugh actually live longer than
those who don't laugh.
Few persons realize that health actually varies
according to the amount of laughter."

James J. Walsh, MD

Having a good laugh usually makes
us feel good about ourselves.
This can be a factor in motivating a person to lose weight.

I Love to Laugh

Babies Laughing

Research published in the International Journal of Obesity discovered laughter can be beneficial in weight control.

Laughing helps burn calories by increasing the heart rate by 10 to 20 percent: The metabolism increases as well, meaning you will burn more calories at rest once you have stopped laughing.

Scientists calculated 15 minutes of laughter a day will burn 10 to 40 calories, depending on a person’s weight and the intensity of the laughter.

Laughter can relieve physical tension and stress, leaving your muscles relaxed for up to 45 minutes after.

Laughter triggers the release of endorphins, which promotes an overall sense of well-being.

Laughter improves the function of blood vessels and increases blood flow, which may benefit the cardiovascular system.

Laughter may benefit people with diabetes. One study showed after watching a comedy, the group had lower blood sugar levels than they did after listening to a boring lecture.

Laugh because it feels great,
because it is healthy for you and
because we take ourselves too seriously.
It’s time to lighten up.
“Laughter is the best medicine.”

World Salt Awareness Week: Cutting Back on Salt How am I supposed to live without you? Find Out

Knorr ll Sidekicks ll Commercial

The use of the video is not an endorsement,
but an example of why
it is important to read the label, and I like the song.
"How am I suppose to live without you?"
 - Read below to learn how to cut back on salt.

World Action on Salt and Health (WASH)  was established in 2005 and is a global group with the mission to improve the health of populations throughout the world by achieving a gradual reduction in salt intake.

WASH works to encourage multi-national food companies to reduce salt in their products and with Governments in different countries highlighting the need for a population-wide salt reduction strategy. The aim is to reduce salt intake throughout the world to the World Health Organisation (WHO) recommended a maximum intake of 5g per day by reducing the amount of salt in processed foods as well as salt added during cooking, and at the table.

WASH has long been campaigning for everyone to eat less salt. As part of the campaign, WASH has identified that in order for people to take control of their own health they need to know what they are eating in the first place. In 2014 attention will be focused on the need for better nutrition labeling; investigating the current global trend towards nutrition labeling; congratulating those countries that have already implemented clear and consistent nutritional labeling, and targeting those countries that need to do so. The theme aims to show that there are options for consumers that want ‘less salt please!’, and to help make it easier to choose them.

Salt Matters: Preserving Choice, Protecting Health

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.

National Day of Unplugging - Alternative Activities

National Day of Unplugging. is a holiday that consists of a 24 hour period from sundown to sundown, to unplug, unwind, relax and do things other than using today’s technology, electronics, and social media.

The American Academy of Pediatrics recommends no screen time for children under 2 and less than 2 hours per day for older children. The American Academy of Pediatrics recommends that parents create an electronic-media-free environment in children’s bedrooms.
 

The Benefits of Reduced Screen Time

• Reducing screen time can help prevent childhood obesity.

• Children who spend less time watching television in the early years tend to do better in school, have a healthier diet, and are more physically active.

Hazards of Too Much Screen Time

•Adolescents with a television in their bedroom spend more time watching TV and report less physical activity, less healthy dietary habits, worse school performance, and fewer family meals.

• Children with a television in their bedroom are more likely to be overweight.

Alternative Activities During National Day of Unplugging

• Prepare a family meal together.
• Take a walk in the park.
• Join a family fitness group.
• Plant a vegetable garden or grow a fruit tree. 
• Visit the zoo.
• Plan a picnic or barbecue.
• Go to a museum.
• Take a nature hike.
• Organize a scavenger hunt.
• Learn yoga.
• Go dancing.
• Volunteer for a community or charitable organization