Make Lunch Count Day for Our Children's Health and School Performance

Lunch plays a serious role in children's health and school performance. Studies have shown children skipping lunch are likely to have trouble concentrating in the classroom, lack energy for sports, and overeat low-nutrient snacks. Whether children eat lunch at home, enjoy lunch, or pack a lunch box, these ideas apply to all.

The goal of lunch is to provide a nutrient-rich meal to fuel our children’s brains and bodies for the afternoon. Look to create a lunch with a nutritional punch and appeal. Try the following ideas to create lunches your child will not waste.

Let Your Children Help Plan

When kids help plan their lunches, they are more likely to eat them. If your child's school has a lunch program, review the menus together and pick the ones they would enjoy. When kids eat school lunch, they are more likely to consume milk, meats, grains, and vegetables, which gives them a higher nutrient intake over the course of a day. School lunch is a great cost and nutritional value.

If your child prefers a lunch packed at home, create a method that works for both of you. Make a checklist of what your child likes in each food category. Agree on some protein, a grain, at least one fruit, and veggie, a dairy product (if not buying milk at school), and an optional small sweet or snack item.

Make a plan for the next week. Take about an hour of free time (and grab a child or partner to help) and bag items for each day, except sandwiches. The sandwiches should not be prepared ahead of time.

Variety is the Basis of Well-Balanced Nutrition

Don't worry if a child wants the same lunch for two weeks in a row. The child will probably change to something else before long. Workaround pickiness by creating a list of substitutes. For example, if sandwiches are in the "don't like" column, what else might work? 

• Deli turkey + cheddar slices in roll-ups, pretzels, apple wedges
• Tortillas + cream cheese spiced with taco seasoning + rotisserie chicken rolled up and cut into pinwheels, cherry tomatoes
• Little salads with protein (cheese, nuts, beans)
• English muffin + marinara sauce + shredded mozzarella for homemade pizza bites, grapes

Make the Food Attractive

We eat with our eyes first. We are attracted to foods by the packaging so you can compete with the best. Use a reusable lunch bag or box with a favorite color or cartoon hero. Make foods as bright and colorful as a rainbow. Have fun with shapes and sizes — use cookie cutters on sandwiches or make mini-muffins. Endless possibilities. 

Reference.
1. Kids Eat Right, Banishing Brown Bag Boredom
2. Peanut Blossom, 30 Days of Lunchbox Recipes

A Grilled Cheese Journey: From Classic to Creative

A Grilled Cheese Journey: From Classic to Creative

Cooked bread and cheese are popular in many cultures around the world.  In the United States, the grilled cheese sandwich originated in the 1920s. Bread and American cheese were inexpensive and readily available during the Great Depression.

A grilled cheese sandwich is assembled and then heated until the bread crisps and the cheese melts, sometimes combined with additional ingredients such as tomatoes, bacon, ham, peppers, and assorted fruits. Several different methods of heating the sandwich are used. Common cooking methods include cooking on a griddle, grilled, fried in a pan, broiled, or made in a panini grill or sandwich toaster.

Grilled Cheese Sandwiches 

Grilled Brie Sandwich with Apricots and Sliced Almonds

Ingredients
1 slice Pumpernickel Bread
1.25 oz Brie
2 tsp Apricot Fruit Spread
4 g Sliced Almonds
20 g Dried Fruit (Apricots, Raisins)


Directions
Spread Brie on pumpernickel bread. Grill until melted. Top with apricot fruit spread and sliced almonds. Serve apricots and raisins on the side. 

Grilled Apple and Swiss Cheese Sandwich
One serving

Ingredients.
2 slice whole-wheat bread
1-1/2 tsp olive oil
1/2 granny smith apple (peeled cored and thinly sliced)
1/3 cup swiss cheese (shredded)

Directions.
Preheat a skillet over medium heat. Lightly brush one side of each slice of bread with olive oil. Place 1 slice of bread, olive oil side down into the skillet, and arrange the apple slices evenly over the top. Sprinkle the Swiss cheese over the apple, and then top with the remaining slice of bread, olive oil side up. Cook until the bread is golden brown, flip the sandwich over, and cook until the other side is golden brown and the cheese has melted, 1 to 2 more minutes.

Grilled Muenster Cheese on Whole Wheat Sandwich Round with Pecans, Blueberries, and Green Onions. Serve with Sliced Yellow Squash and Raspberries

National Pet Day Health Benefits

Health Benefits of a Pet

Studies have found that:
• Pet owners are less likely to suffer from depression than those without pets.
• People with pets have lower blood pressure in stressful situations than those without pets.
• Playing with a pet can elevate levels of serotonin and dopamine, which calm and relax.
• Pet owners have lower triglyceride and cholesterol levels than those without pets.
• Heart attack patients with pets survive longer than those without.
• Pet owners over age 65 make 30 percent fewer visits to their doctors than those without pets.

Caring for a pet can help with those healthy lifestyle changes by:

• Increasing exercise. Exercise doesn’t have to involve boring repetition at a gym. Taking a dog for a walk, riding a horse, or simply chasing a kitten around are fun ways to fit healthy daily exercise into your schedule.

• Providing companionship. Isolation and loneliness can make disorders such as depression even worse. Caring for a living animal can help make you feel needed and wanted, and take the focus away from your problems. Most pet owners talk to their pets, some even use them to work through their troubles.

• Helping meet new people. Pets can be a great social lubricant for their owners. Dog owners frequently stop and talk to each other on walks or in a dog park. Pet owners also meet new people in pet stores, clubs, and training classes.
• Reducing anxiety. The companionship of a dog can offer comfort, help ease anxiety, and build self-confidence for people anxious about going out into the world.
• Adding structure and routine to your day. Many pets, especially dogs, require a regular feeding and exercise schedule. No matter your mood—depressed, anxious, or stressed—you’ll always have to get out of bed to feed, exercise, and care for your pet.
• Providing sensory stress relief. Touch and movement are two healthy ways to quickly manage stress. This could involve petting a cat or taking a dog for a walk.

Pets and older adults
The key to aging well is to effectively handle life’s major changes, such as retirement, the loss of loved ones, and the physical changes of aging. Pets can play an important role in healthy aging by:
• Helping you find meaning and joy in life. As you age, you’ll lose things that previously occupied your time and gave your life purpose. You may retire from your career or your children may move far away. Caring for a pet can bring pleasure and help boost your morale and optimism. Taking care of an animal can also provide a sense of self-worth.
• Staying connected. Maintaining a social network isn’t always easy as you grow older. Retirement, illness, death, and moves can take away close friends and family members. And making new friends can get harder. Dogs especially are a great way for seniors to spark up conversations and meet new people.
• Boosting vitality. You can overcome many of the physical challenges associated with aging by taking good care of yourself. Pets encourage playfulness, laughter, and exercise, which can help boost your immune system and increase your energy.

Resources and References

American Humane Association
5 Ways Pets Can Improve Your Health

Transform Your Space: Pantry Perfection

Welcome to the ultimate guide to achieving pantry perfection! A clean and organized pantry can truly transform your kitchen space. Not only does it make cooking and meal planning more efficient, but it also contributes to a healthier and more enjoyable home environment. Let’s dive into simple guidelines that will help you maintain a spotless kitchen and pantry.

The Clean Slate

Take everything out: The first step is to remove all items from your pantry. Yes, everything! This includes those half-used bags of pasta, the spices you can't remember buying, and the cans hidden in the back. It’s time to assess what you have, what you need, and what’s simply taking up valuable space.

The Deep Clean

Clean thoroughly: With your pantry emptied, take the opportunity to give it a deep clean. Wipe down all surfaces, including shelves, walls, and those often-forgotten corners. A mix of warm water and mild detergent works wonders, but for tougher stains, consider a mixture of baking soda and water.

Organize and Prioritize

Organize smartly: Group similar items together and decide on the best way to store them. Think about how you use your kitchen and organize items in a way that makes your daily routine smoother. High-use items should be within easy reach, while bulk or seldom-used items can take a higher or more remote shelf.

Label everything: Labels aren’t just for the aesthetically minded; they’re incredibly functional. By clearly marking shelves and containers, you establish a system that guides every household member to effortlessly locate and return items to their rightful spots. But the utility of labels doesn't stop there; they're also incredibly effective for tracking food quality and safety. A simple date labeled on prepared foods can tak the guesswork out of how fresh your leftovers are, ensuring your kitchen is not just organized, but smart and safe too.

Sustainability and Sharing

Donate and compost: If you find unopened, non-perishable items that you won’t use, consider donating them to a local food bank. For perishable items and food scraps, composting is a great way to reduce waste and give back to the earth.

Maintenance is Key

Regular checks: Ideally, your pantry should undergo a major clean-out at least twice a year, though a seasonal approach (four times a year) is even better. Keep an eye on expiration dates, and make immediate clean-ups a habit to avoid attracting pests.

Six Steps to Pantry Perfection

1.    Discard old or unwanted food: Start by getting rid of anything that’s expired, stale, or simply unappealing. This step is liberating and creates space for what you truly enjoy and use.

2.    Donate what you won’t use: Got canned goods or non-perishables you won’t eat? Donate them! Also, reassess small appliances or gadgets that are gathering dust.

3.    Empty those shelves: With unneeded items gone, clear everything else out to prepare for a thorough cleaning.

4.    A clean canvas: Now’s the time to clean those shelves. Don’t overlook this step – a clean surface is key to a truly organized pantry.

5.   Strategic organization: Once clean, start organizing your items by category, usage, or any system that makes sense for your lifestyle. Use bins, baskets, and dividers to keep categories distinct and items accessible.

6.    Opt for re-sealable containers: Ditch bulky packaging for clear, airtight containers. Not only does this save space, but it also keeps your food fresher longer and makes inventory checks a breeze.

Keeping it Clean

Frequent mini-cleans: To keep your pantry in top shape, do a quick sweep once a month. This doesn’t have to be time-consuming – even 20 minutes can make a big difference. Use this time to check stock levels, wipe down surfaces, and ensure everything is in its place.

 Final Thoughts

Achieving and maintaining pantry perfection is about creating a system that works for you and your household. It’s not just about a one-time clean-up but about adopting habits that keep your pantry in order year-round. Remember, a well-organized pantry is more than just pleasing to the eye; it makes cooking more enjoyable, reduces waste, and contributes to a healthier lifestyle.

April, Parkinson's Awareness Month Nutrition and Parkinson's Disease

Nutrition and Parkinson's Disease Webinar

Kathrynne Holden is a registered dietitian who specializes in nutrition for Parkinson's disease (PD). Drawing on her former hospital experience, she has pioneered the understanding of the unique nutrition needs of people with Parkinson's. Her aim is to provide the knowledge needed to prevent nutrition-related hospitalizations, make the best use of PD medications, and maintain an independent lifestyle.

“Some Parkinson medications can cause edema
(a build-up of fluid in the tissues,
often in the ankles, lower legs, and wrists).
If you have edema, it’s important to get plenty
of potassium in the diet,
avoid too much salt and highly-processed
foods (potato chips, canned soups, pickles for example),
and stay in close touch with your physician.”

- Kathrynne Holden, MS, RD

Kathrynne Holden has written books and articles for the public, produced and has authored the professional's manual "PARKINSON'S DISEASE: Guidelines for Medical Nutrition Therapy." She has also developed the first nutrition risk assessment tool specific to PD. Kathrynne regularly speaks at Parkinson's symposiums and conferences and has conducted presentations in the United States, Canada, Australia, and the United Kingdom.

Research. Gerald C. McIntosh, M.D., Kathrynne E. Holden, M.S., R.D.: Risk for malnutrition and bone fracture in Parkinson's disease: a pilot study. Journal of Nutrition for the Elderly. Spring 1999; Vol. 18, No. 3.

Abstract. Conditions relating to Parkinson's disease include tremors, impaired balance, falls, constipation, food-medication interactions, and anorexia. Weight loss, bone thinning, and muscle wasting are common, raising the risk for malnutrition and bone fracture. This pilot study examines the lifestyle and dietary choices of 24 Parkinson's patients. Unplanned weight loss and falls were common, and most had multiple risk factors for malnutrition and fracture. Results support findings in previous studies and call for early nutrition intervention to help prevent fractures, muscle wasting, bowel impaction, and dehydration. The findings indicate that such intervention could prevent hospitalizations and related costs.

Review of the literature on

Nutrition and Parkinson's Disease

There is no special diet for people with Parkinson's disease. The nutritional goals include:

• Eat well-balanced meals.
• Consume adequate calories to maintain body weight within a normal range.
• Minimize food and drug interactions.
• If chewing, choking or excessive coughing becomes a problem, provide food consistency easily tolerated.
• Feeding may become difficult and a referral to an occupational therapist may be necessary for adaptive eating utensils.

Eat Well-Balanced Meals

Eat a variety of foods. Include foods rich in fiber, such as fruits, vegetables, whole grains, legumes, bran, cereals, rice, and pasta. Limit intake of salt, sugar, and foods high in saturated fats and cholesterol. Drink eight cups of water per day. Balance exercise and food in order to maintain your weight within a healthy range. Ask your doctor if alcohol will interfere with any of your medications.

Medication and Food Interactions

Medication used to treat Parkinson's disease may cause nausea. Let your doctor know if nausea is a problem. There are several ways to control nausea, including:

• Drink clear liquids, such as water, broth, fruit juices without pulp (apple juice, grape juice or cranberry juice), Clear sodas, sports drinks, and plain gelatin.
• Avoid juices with pulp and orange and grapefruit juices.
• Eat and drink slowly.
• Beverages should be consumed between meals, not with the meal.
• Choose bland foods such as saltine crackers. Avoid greasy and fried foods.
• Eat smaller meals, more frequently throughout the day.
• Foods should be eaten cold or at room temperature.
• After eating keep your head elevated and avoid brushing your teeth.

Some medications for Parkinson's disease may cause thirst or dry mouth. Include 8 or more cups of liquid each day, unless other medical conditions require you to limit your fluid intake. Add sauces to foods to make them moister. Try sour candy or an ice pop to help increase saliva.

Malnutrition may become a problem for a person diagnosed with Parkinson's disease. This could be related to depression, nausea, difficulty feeding, problems with swallowing, chewing, coughing, and/or a loss of interest in food.

Patients who experience swallowing difficulties should consult a physician. The doctor may recommend a swallow study to determine the food consistency best tolerated. If feeding becomes difficult, a referral to an occupational therapist may be necessary for adaptive eating utensils.

The Parkinson's Disease Foundation (PDF) is a leading national presence in Parkinson's disease research, education, and public advocacy. PDF is working for nearly one million people in the US who live with Parkinson's by funding promising scientific research and supporting people with Parkinson's, their families, and caregivers through educational programs and support services. Since its founding in 1957, PDF has funded over $85 million worth of scientific research in Parkinson's disease, supporting the work of leading scientists throughout the world.

Click the following link to learn more about Parkinson's Awareness Month.

National Farm Animals Day

National Farm Animals Day was created as a day to raise awareness about the plight of slaughtered animals and to find a home for abandoned and abused farm animals.

Animal Rescues That Will Make You Happy
that PETA Exists

Vegetarian Resources

1. The Vegetarian Resource Group
2. Peta
3. Vegetarian Nutrition Dietetic Practice Group (VN DPG), Academy of Nutrition and Dietetics
4. The Vegan Society
5. Ginny Messina, RDN - Vegan Dietitian: Recipes to Try - Pinterest 
6. MyPlate, Healthy Eating for Vegetarians

test

 

Tomato Tales: From Garden to Table

Tomato Tales: From Garden to Table

Florida Tomatoes - So Delicious

Ten Health Benefits of Tomatoes
1. Tomatoes are the most concentrated food source of lycopene. Lycopene is an antioxidant that may play a role in preventing and treating some cancers, such as colon, prostate, breast, lung, and pancreatic cancers.

2. Tomatoes are low in calories. One medium-sized tomato (about five ounces) has 25 calories, making it a great snack in a weight control program.

3. Tomatoes are high in Vitamin C. One cup tomato provides about 78 percent of the daily value (DV)1. Consuming foods rich in vitamin C helps the body resist infection and heal wounds.

4. Tomatoes are a good source of fiber. One cup of diced tomatoes provides 7.9 percent of the DV for fiber. Studies show fiber may lower high blood cholesterol levels, aid in maintaining stable blood sugar levels and help an individual feel full longer.

5. One cup of tomatoes contains 22.4 percent of the DV for vitamin A. Vitamin A plays an important role in vision and night blindness.

6. Tomatoes are a good source of potassium (11.4% DV per one cup). Research indicates diets high in potassium can reduce the risk of heart disease and hypertension.

7. Tomatoes enhance the flavor and color of meals, making food more appealing.

8. Tomatoes contain chromium, a mineral associated with helping people with diabetes control their blood sugar levels.

9. Vitamin B2, also known as riboflavin, is found in tomatoes. One cup of tomatoes provides 5.1 percent of the DV for riboflavin. Studies on riboflavin show that it may prevent migraines.

10. Tomatoes are a source of folate (6.8% DV per one cup). Folate has been shown to reduce the risk of stroke, heart disease, and neurological defects in the fetus.

11. The Daily Value (DV) of foods comes from the Reference Daily Intake or Recommended Daily Intake (RDI). DV provides a frame of reference for evaluating the nutrients consumed.

Tomato Wellness – Snacks

Are you looking for some ideas of affordable, healthy snacks, that you can make out of products you already have in your cupboard? Corinne Dobbas, MS, RD stops in to show us some great easy treats that will keep your body nourished and provide you some great disease-fighting dishes that everyone will enjoy!

Growing Tomatoes


Recipes

Yellow Squash with Tomatoes 

John Denver sings about "Homegrown Tomatoes"
and includes suggestions on
How do you use them in your favorite recipes?

Tomato Food Photography

Mini Pizza with Spinach, Diced Tomato, Onions,
Butternut Squash, Blue Cheese, Oregano, Scallions

From Our Garden

 Gazpacho

Tabouli Salad with Grape Tomatoes and String Beans.
Canon EOS T3i; f/5.6; expt 1/25 sec; ISO 3200;
focal length 47 mm; artificial light;
78 calories/servings

Resources
Florida Tomatoes

Hostess Twinkie Day

Hostess Twinkie Day

Twinkies were invented in Schiller Park, Illinois on April 6, 1930, by James Alexander Dewar, a baker for the Continental Baking Company.

Charlie the Tuna Day

Charlie the Tuna Day

Charlie the Tuna is the cartoon mascot and spokes-tuna for the StarKist brand. He was created in 1961 by Tom Rogers. 

Recipe: Tuna Wrap with tri-color peppers, green onions, spinach, and light mayonnaise (can substitute with your favorite mustard). Tied with chives. Serve on side zucchini, orange sections, and blueberries.

1983 Classic Star-Kist Charlie the Tuna Commercial

National Caramel Popcorn Day

National Caramel Popcorn Day

Caramel corn or caramel popcorn is a confection made of popcorn coated with a sugar or molasses based caramel candy shell. Typically a sugar solution or syrup is made and heated until it browns and becomes thick, producing a caramelized candy syrup.

How to make Caramel Popcorn

In The Kitchen With Kate

 

Deep Dish Pizza Day

 National Deep Dish Pizza Day

The primary difference between deep-dish pizza and most other forms of pizza is that, as the name suggests, the crust is very deep, creating a very thick pizza that resembles a pie more than a flatbread. Although the entire pizza is very thick, in traditional Chicago-style deep-dish pizzas, the crust is thin to medium.

Deep-dish pizza is baked in a round, steel pan that is more similar to a cake or pie pan than a typical pizza pan. The pan is oiled to allow easy removal and create a fried effect on the outside of the crust. In addition to ordinary wheat flour, the pizza dough may contain cornmeal, semolina, or food coloring, giving the crust a distinctly yellowish tone. The dough is pressed up onto the sides of the pan, forming a bowl for a very thick layer of toppings.

Resource. Wikipedia, Deep-dish pizza

Nutrition History: April 4, 1932 Vitamin C First Isolated Foods Rich in Vitamin C

On April 4, 1932, Vitamin C was first isolated by CC King at the University of Pittsburgh.

Food Sources. Vitamin C is abundant in many fruits and vegetables.

Health Benefits of Vitamin C
Numerous studies have been conducted on the health benefits of vitamin C, with many conflicting results. Vitamin C cannot prevent the common cold but may help reduce complications. It also helps in wound healing, aids in the absorption of iron, and promotes a healthy immune system.

Ways to Increase Vitamin C Intake:
•Add bell peppers, broccoli, collard greens, and tomatoes to pasta, rice, soup, or salad.
•Snack on strawberries, kiwi, oranges, or papaya.
•Add cabbage leaves and tomato slices to a sandwich.

Orange Sections with Blueberries

Carrot Chronicles

International Carrot Day

Carrots

Carrots are root vegetables, usually orange in color, though purple, red, white, and yellow varieties are available. When fresh, they have a crisp texture. Carrots add sweetness and color to stews, soups, stir-fries, slaws, and cakes, and they are also an excellent source of Vitamin A and fiber.

Nutritional Information

Carrots are known for their rich supply of the antioxidant beta-carotene. Research has focused on the health benefits of vision, cardiovascular disease, and cancer.

Recipe: Carrot Ginger Bisque

Yield: 6 servings
Serving Size: about 1 cup

Ingredients
2 cup Vegetable Broth, low-sodium
1.5 cups Carrots, diced
1/4 cup Cranberries, dried, sweetened
1 box (17.6 oz) Cashew Carrot Ginger Bisque, Pacific Natural Foods
3/4 cup White Beans, unsalted, drained

Directions
Heat the vegetable broth. Add diced carrots and dried cranberries. Simmer until carrots and cranberries are tender. Using a strainer, separate the carrots and cranberries from the broth. Reserve carrots and cranberries.

Combine the broth and "Cashew Carrot Ginger Bisque". Heat over medium heat until hot, stirring occasionally. Add the white beans and reserved carrots and cranberries. Mix and reheat to serving temperature.

Notes. To lower the sodium content of the cashew carrot ginger bisque, I used a low-sodium vegetable broth. To increase the fiber content, I garnished the recipe with white beans, diced carrots, and dried cranberries.

Nutrition Information

Growing Carrots: Red, Yellow, Purple & Orange

Selection.
Carrots should be firm, smooth, crisp, fresh, deep in color, and free of cuts.

Storage.
Remove tops of the carrots. Store in the refrigerator for up to two weeks in a plastic bag.

Serving Ideas.
1. Add shredded raw carrots to salads.
2. Add carrots to soup or puree carrots to make carrot soup.
3. Combine cooked carrots with dried fruit
4. Snack with a low-fat dip or plain.

Resources
1. Fruits & Veggies More Matters: Carrots


Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 35 years of experience. A great service for the Recipe Bloggers, 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, LN at recipenews@gmail.com