Wednesday, February 24, 2021

National Nutrition Month 2021: Personalize Your Plate

National Nutrition Month® is celebrated each year during March with the focus on the importance of making informed food choices and developing sound eating and physical activity habits. 


The theme for National Nutrition Month® 2021 is Personalize Your Plate. The theme is designed to show no one-size-fits-all approach to nutrition and health. We are all unique with different bodies, goals, backgrounds, and tastes.

The Academy of Nutrition and Dietetics looks forward to celebrating National Nutrition Month® with you! 






Registered Dietitian Nutritionist Day is also celebrated during National Nutrition Month®, on the second Wednesday in March. This occasion increases awareness of registered dietitian nutritionists as the indispensable providers of food and nutrition services while recognizing both RDNs and nutrition and dietetic technicians, registered for their commitment to helping people enjoy healthy lives.







Tuesday, February 23, 2021

February 23, International Dog Biscuit Appreciation Day
5 Dog Treat Recipes That Kids Can Make



Recipes
Animals, 5 Dog Treat Recipes That Kids Can Make
1. Banana Bites

2. Buckwheat Bone Biscuits
3. Carob Cookies
4. Beefy Birthday Cake
5. Pea-Nutty Nibbles

We tried the Buckwheat Bone Biscuits and it was a success. The recipe made about 45 biscuits. The nutrient analysis for one biscuit is below.


Nutrient Analysis Services
Purchasing nutrient analysis software and learning how to use the program is only useful if you have the knowledge to convert “as purchased” ingredients to the “edible portion.” Ensure accurate nutrient analysis for your recipes utilizing an extensive research database and over 25 years of experience. A valuable service for the Recipe Blogger, Media, Cookbook Publishers, Writers, Chefs, and Recipe Websites. Your readers will benefit from the Nutrient information and a Registered Dietitian. Contact: Dietitians-Online.com; Sandra Frank, Ed.D, RDN, LN, FAND at recipenews@gmail.com




Monday, February 22, 2021

National Cook a Sweet Potato Day - Celebrate the Sweet Potato

Nutrition Information

Sweet Potatoes are high in vitamin A, high in vitamin C, a good source of dietary fiber and potassium. They are naturally fat-free; saturated fat-free; low sodium; and cholesterol-free.




How to Select
Choose firm, small- to medium-sized potatoes with smooth skin. Avoid cracks, soft spots, and blemishes.

How to Store
Store sweet potatoes in a cool, dark place for use within 3-5 weeks.


Recipe
Cooking Light by Hannah Klinger



Top 9 Ways To Enjoy Sweet Potatoes

1. Bake, Roast, or Steam. Pick a cooking method and enjoy! Use whole, unpeeled sweet potatoes as a side dish to any meal.

2. Mash - Steam peeled sweet-potato chunks for about 10 minutes until tender, and mash with a dash of orange juice.

3. Top Your Salad. Sweet potatoes make sweet salad toppings. Combine diced sweet potatoes, pineapple tidbits, apples, celery, and cashews. Serve over salad greens

4. Sweet Potato Fries. Sweet potato fries make a delicious treat. Quarter sweet potatoes and drizzle with olive oil. Bake at 400 degrees for 40-60 minutes. For a spicy twist, add a dash of cayenne pepper.

5. Substitute sweet potatoes for white potatoes in your favorite potato salad recipe.

6. Grill - Slice sweet potatoes into thick ½ inch rounds and grill until lightly browned. Drizzle with lime juice.

7. Add a Twist to Your Sandwiches. Cut thin slices of cooked sweet potatoes and add to your favorite sandwich or wrap instead of tomatoes.

8. Drizzle and Eat - Dice cooked, peeled sweet potatoes and drizzle with maple syrup for a side dish.

9. A Healthy Snack. Try munching on sweet potato chips. Thinly slice a large sweet potato and brush lightly with olive oil. Bake at 350 degrees for 15 minutes or until lightly browned and crisp.



Resources
2. EatingWell, Healthy Sweet Potato Recipes
3. Easy and Healthy Sweet Potato Recipes, CookingLight 






Saturday, February 20, 2021

National Cherry Month - Health Benefits, Selection, Storage, and Recipes

About seventy percent of the cherries produced in the United States come from Washington, Oregon, Idaho, and Utah. There are two main types of cherries: sweet and sour. Sour cherries are lower in calories and higher in vitamin C and beta-carotene than sweet cherries.




Selection
Select firm, red cherries with stems attached. Avoid soft, shriveled, or blemished cherries. Good cherries should be large (one inch or more in diameter), glossy, plump, hard, and dark-colored for their variety. Avoid fruit that is bruised or has cuts on the dark surface.

How to Store
Refrigerate cherries for up to 10 days.

Nutrition Benefits
Fat-free; saturated fat-free; sodium-free; cholesterol-free; good source of vitamin C; good source of potassium.


Health Benefits

Cancer
Sweet cherries have several cancer-preventive components including fiber, vitamin C, carotenoids, and anthocyanins. The potential role of sweet cherries in cancer prevention lies mostly in the anthocyanin content, especially in cyanidin. Sweet cherries are a good source of cyanidins, which appear to act as an antioxidant and may reduce cancer risk.


Cardiovascular Disease
Sweet cherries have been shown to have significant levels of anthocyanins as well as other pigments in perhaps smaller concentrations that together provide synergistic effects thought to be protective to heart and related vascular tissue

Diabetes
Researchers are interested in the role of anthocyanins in reducing insulin resistance and glucose intolerance. The lower glycemic response shown in relation to cherry consumption may be the result of glucose-lowering effects of cherry phytochemicals in combination with the fiber content of cherries.


Potassium
Sweet cherries are considered a good source of dietary potassium, with approximately 260 mg potassium for every cup of fresh cherries consumed. Adequate potassium intake has shown to reduce the risk for hypertension and stroke.

Quercetin
Sweet cherries also contain a small amount of quercetin. Quercetin is an antioxidant which may play a beneficial role in reducing the risk of cardiovascular disease, hypertension, and cancer.

Melatonin
Cherries are one plant food source of melatonin. Melatonin is a hormone that plays a role in promoting healthy sleep patterns.

Ease muscle soreness
Researchers believe tart cherries’ antioxidants protect against exercise-induced free radicals, which can lead to painful inflammation.

Gout
Cherries may help reduce the swelling, inflammation, and tenderness associated with gout. Research reveals eating about 2 cups fresh sweet Bing cherries daily lowered uric acid levels by 15%.



Resources
Fruits & Veggies - More Matters, Cherries & Heart Health




Thursday, February 18, 2021

National Family Caregivers Day

National Family Caregivers Day celebrates caregivers everywhere. What caregivers do every day requires superpowers, and though we may not tell them often enough – the care they give matters to all of us.




We know you're focused on the health and well-being of others, but it's important to remember to take care of you. Caring for yourself isn't selfish; it's an essential part of making sure you can give your best every day.

Staying strong as a caregiver

*Stay healthy with proper nutrition

*Eating healthy is the best way to maintain your strength, energy, stamina, and immune system. It's also one of the most powerful things you can do to stay positive.

*Good nutrition for your care receiver helps make care easier

*
Up to half of all older adults are at risk for malnutrition, that's why it's important to make sure those you care for have a healthy diet. It helps prevent muscle loss, supports Rest. Recharge. Respite.


*Make sure to take some time away to re-energize or ask for help. Caregiving can be stressful, and taking a breather ensures that you'll be ready to take on the challenges Find out if you and your care receiver are getting the right amount of nutrients. Complete this nutrition assessment and see how you are doing.




10 Tips for Family Caregivers

  1. Seek support from other caregivers.  You are not alone!
  2. Take care of your own health so that you can be strong enough to take care of your loved one.
  3. Accept offers of help and suggest specific things people can do to help you.
  4. Learn how to communicate effectively with doctors.
  5. Caregiving is hard work so take respite breaks often.
  6. Watch out for signs of depression and don't delay getting professional help when you need it.
  7. Be open to new technologies that can help you care for your loved one.
  8. Organize medical information so it's up to date and easy to find.
  9. Make sure legal documents are in order.
  10. Give yourself credit for doing the best you can in one of the toughest jobs there is!



 


February 18, Crab Stuffed Flounder Day



Serves 6

Ingredients
6, 4 oz fresh flounder fillets
1/2 cup(s) celery, chopped
1/2 cup(s) chopped green onions
1 clove(s) minced garlic
4 Tbsp unsalted butter, divided
1/2 cup breadcrumbs
1 cup fresh crab meat
2 tablespoon(s) chopped parsley
1 egg, slightly beaten
Salt, black and red pepper to taste

Directions
1. Sauté celery, onions, and garlic in 2 Tbsp of melted butter.
2. Add breadcrumbs, crabmeat chopped parsley, and egg to sautéed vegetables. Mix well.
3. Season to taste with salt, black and red pepper.
4. Brush the flounder fillets well with additional melted butter, salt, and pepper the fillets.
5. Laying the fillets flat, place an equal amount of prepared stuffing on each fillet.
6. Roll the fillets ensuring that the stuffing mixture remains in the center.
7. Melt remaining 2 Tbsp of butter in shallow baking dish.
8. Place stuffed fish in a pan.
9. Cover and bake at 375 F for approximately 30 minutes or until the fish flakes easily.
10. Remove cover and bake an additional 5 minutes to brown.


Nutrient Analysis



Nutrient Analysis Services

Purchasing nutrient analysis software and learning how to use the program is only useful if you have the knowledge to convert “as purchased” ingredients to the “edible portion.” 
Ensure accurate nutrient analysis for your recipes utilizing an extensive research database and over 25 years of experience. A valuable service for the Recipe Blogger, Media, Cookbook Publishers, Writers, Chefs, and Recipe Websites. Your readers will benefit from the Nutrient information and a Registered Dietitian. Contact: Dietitians-Online.com; Sandra Frank, Ed.D, RDN, FAND at recipenews@gmail.com  954.294.6300





Tuesday, February 16, 2021

National Cabbage Day

Cabbage: Nutrition . Selection . Storage


How to Select
Choose green cabbage heads with compact leaves that are heavy for their size.

How to Store
Refrigerate green cabbage for up to 7 days.

Nutrition Benefits
Fat-free; saturated fat-free; very low sodium; cholesterol-free; low calorie; high in vitamin C.


Top 5 Ways To Enjoy Cabbage


1. 
Drizzle and Enjoy. Cut up any type of cabbage, drizzle it with lemon and add a little salt for a mid-day snack.
2. Prime Pasta. If pasta is for dinner, increase your vegetable intake by tossing some thinly slice cabbage into your sauce.

3. Stir Fry. Cabbage has a mild taste and can be added to any stir fry.

4. 
Add Crunch to Your Lunch! Add extra crunch to your salads, soups, wraps, or sandwiches by topping them off with thinly sliced cabbage.

5. S
low-Cooked. Pump up the veggies on your hamburgers by adding slow-cooked cabbage, lettuce, tomatoes, pickles, and
light mayo.


References:
Fruits & Veggies— More Matters, Cabbage































Health Benefits of Almonds

Health Benefits of



Almond Safety
Almond pasteurization became mandatory for the California almond industry on September 1, 2007, and was implemented on a voluntary basis over the previous two years. All almonds must be pasteurized before being sold to consumers in North America.

Pasteurization
The Food and Drug Administration (FDA), along with a technical review panel comprised of almond scientific experts, is responsible for evaluating and approving the treatment processes that demonstrate effectiveness in achieving a reduction of possible contamination in almonds while not impacting their quality and sensory attributes. To date, FDA has approved oil roasting, dry roasting, blanching, steam processing, and propylene oxide (PPO) processes as acceptable forms of pasteurization for almonds. Organic almonds will be pasteurized using treatments, such as steam pasteurization, that meet the USDA Organic Program’s national standards. Other forms of pasteurization continue to be researched, evaluated and tested. ABC worked over several years with leading experts and weighed all perspectives and issues in developing this industry-wide pasteurization plan.


Recipe: Strawberry-Spinach-Almond Salad
Recipe by Southern Living
Nutrition Profile by @DietitianOnline 



Resources
Almonds, From Wikipedia

Mardi Gras - Sausage Gumbo with Okra and Corn

Mardi Gras - a celebration including masks, costumes, parades, and rich foods. The origins of Mardi Gras can be traced to medieval Europe.

Light version of sausage gumbo with added okra and corn.
 Per serving: 168 calories; 6 g fat (2 g sat, 1 g mono); 25 mg cholesterol; 18 g carbohydrates; 11 g protein; 3 g fiber; 631 mg sodium; 448 mg potassium.



Resource
1.  
Mardi Gras, 2021








Monday, February 15, 2021

Meatless Monday - History and Nutrition of Quinoa with Recipe

“Quinoa is considered to be the organic food of the future and holds great potential in efforts to eradicate poverty worldwide and provide global food security and nutrition.” United Nations.


Quinoa´s biodiversity and nutritional value play an important role in providing food security, nutrition, and the eradication of poverty. 


Quinoa is a grain-like crop grown primarily for its edible seeds. It is a pseudocereal rather than a true cereal, or grain. Quinoa originated over 3,000 years ago in the Andean region of Ecuador, Bolivia, Colombia, and Peru. 




Quinoa Nutritional Information

Quinoa is high in protein, a good source of dietary fiber and phosphorus, and is high in magnesium and iron. Quinoa is also gluten-free.

Preparation. Quinoa has a natural bitter-tasting coating called saponins. Most quinoa sold commercially has been processed to remove this coating. However, the directions may require additional rinsing before cooking.

Quinoa can be added to a wide variety of dishes and substituted in recipes using rice or couscous. Quinoa flour can be used in wheat-free and gluten-free baking. To enhance the flavor, stock can be exchanged for water during cooking. Quinoa also can provide a nutritious breakfast with the addition of honey, nuts or fruits.


Quinoa with Berries



Ingredients
1/2 cup Quinoa Salad, prepared
1/2 cup Blueberries and Raspberries




Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 35 years of experience. A valuable service for the Recipe Blogger, Media, Cookbook Publishers, Writers, Chefs, and Recipe Websites. Your readers will benefit from the Nutrition information and a Registered Dietitian. Contact: Sandra Frank, Ed.D, RDN, LN, FAND at recipenews@gmail.comwww.dietitians-online.com

Health Benefits of Kindness



World Kindness Week



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. Either spontaneous or planned in advance, random acts of kindness are encouraged by various communities.






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.

Health Benefits of Kindness


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 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 is not only something that
has positive benefits for ourselves,
it is something that has a
positive effect on the community.

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.

Sunday, February 14, 2021

President's Day - Dietary Preferences of Some of Our Presidents

Every president has his favorite foods. And it doesn't take long for the nation to become captivated with a president's eating habits - with Ronald Reagan, it was jelly beans; Jimmy Carter munched peanuts, George W. Bush loved pretzels and our newest President Joe Biden delights in ice cream.


Reference

Happy Valentine's Day with the Healthy Heart Collection

Collection of heart-shaped and heart-healthy foods with a
special valentine messages for a heart-healthy life.







Wishing you love, laughter, health, and friendship.

 

Friday, February 12, 2021

February is Fabulous Florida Strawberry Month


To highlight this beautiful and delicious fruit, the Florida Strawberry Growers Association has created a series of educational resources, starring Jammer, the Strawberry.

Jammer the Strawberry and Nutrition



Jammer's Strawberry Fashion Show


Florida Strawberry Food Handling Tips
from Strawberry Sue



In 1982, the Florida Strawberry Growers Association (FSGA) was officially formed. This organization became a voice for Florida strawberry growers. The mission for the handful of farmers was to become "partners in research, promotion and member/community service”.

FSGA is a non-profit organization located in the city of Dover, which is a part of Hillsborough County, Florida. It is the parent company of the Florida Strawberry Patent Service and the Florida Strawberry Research and Education Foundation.

Over the years, the growers have formed a voluntary organization representing over 8,000 acres of berries. Hillsborough County, Florida produces about 15 percent of the nation’s strawberries and virtually all the berries are grown during the winter. The 18 million flats produced each year, if placed end to end, would extend from Plant City, Florida to Seattle, Washington, and back again.

Hillsborough County, Florida is recognized as the "Winter Strawberry Capital of the World and the home of some of the sweetest, reddest and juiciest strawberries around."

Sue Harrell, known affectionately as Strawberry Sue, is FSGA’s director of marketing, and seasoned strawberry grower.  Sue will keep you informed and inspired. You’ll find helpful strawberry-related links, year-round news from the fields, special events, and easy to prepare strawberry recipes.

Strawberry Sue demonstrates
how to make an 
Edible Strawberry Bouquet
(not just for Valentine's Day)


Visit the FSGA website for additional information, including research, educational resources, recipes, events, and contact information.

Recipes
Healthy Strawberry Recipes and Tips. EatingWell has a selection of fresh and delicious strawberry recipes, such as







Nutrition.gov News

Dietitian Blog List