National Pizza Day - Garden Pizza

Yields: 2 Servings

Serving Size: 1/2 pizza

Ingredients

1 Pizza Crust, 7-inch

8 Asparagus

2 Tbsp Red Onions

6 Grape Tomatoes

1 sl Squash

1/3 Red Pepper

1/4 cup Mixed Greens

1/3 cup Part-Skim Mozzarella, shredded

Nutrition Information

National Bagel and Lox Day Bagel Terminology and Nutrition Information

General Bagel Rules

*1 ounce of a bagel equals 80 calories (most bagels weigh about 3 ounces).
*Scooped, when the inside of the bagel is removed (Saves about 40 to 80 calories). 
*Smear equals about one to two tablespoons of cream cheese.

Joy Bauer, RD takes us through the bagel's history from its start in the royal palace of Poland, to the streets of Manhattan's Lower East Side to the plates of millions of Americans. Find out what's in a bagel and how you can enjoy the bagel without the guilt.

Meal Planning

National Fettuccine Alfredo Day

Fettuccine Alfredo

2 servings

Ingredients

¾ cup vegetable broth (see Tips for Two)
4 large cloves garlic, peeled
4 ounces of whole-wheat fettuccine
2 teaspoons cornstarch, mixed with 1 tablespoon water
2 tablespoons reduced-fat sour cream
⅛ teaspoon freshly ground pepper, or to taste
¾ cup freshly grated Parmesan cheese, divided
1 tablespoon chopped fresh parsley

Directions

1. Bring a large saucepan of water to a boil. Combine broth and garlic cloves in a small saucepan; boil over high heat. Cover, reduce heat to a simmer, and cook until the garlic cloves are soft, about 15 minutes.
2. After the garlic has simmered for about 10 minutes, cook fettuccine in the boiling water, often stirring, for 8 minutes. Cook until the fettuccine is just tender, about 1 minute more.
3. Meanwhile, transfer the garlic and broth to a blender. Process until the mixture is smooth, about 1 minute. (Use caution when blending hot liquids; see Tip.) Return the mixture to the pot and simmer over medium-high heat. Add cornstarch mixture; whisk it until slightly thickened, about 15 seconds. Remove from the heat and whisk in sour cream and pepper. Return the pot to very low heat to keep the sauce warm. (Do not boil.)
4. Drain the pasta and place in a large bowl. Add the sauce and ½ cup Parmesan; toss to coat well. Sprinkle with parsley and serve immediately, passing the remaining ¼ cup Parmesan separately.

Tips for Two: Leftover canned broth keeps up to 5 days in the refrigerator or up to 3 months in your freezer. The leftover broth in aseptic packages is kept in the refrigerator for up to 1 week. Add to soups, sauces, and stews; use for cooking rice and grains; add a little when reheating leftovers to prevent them from drying out.

Pureeing hot liquids: Hot liquids can splatter out of a blender when turned on. To avoid this, remove the center piece of the lid. Loosely cover the hole with a folded kitchen towel and turn the blender on. Better airflow will keep the contents from spewing all over the kitchen—and yourself.

Make your Recipes & Menus Stand out with Nutrient Analysis Services, Recipe modifications, &/or Menu Development.  http://dietitians-online.blogspot.com/p/nutrient-analysis-services.html  

Contact Dr. Sandra Frank recipenews@gmail.com 

Go Red for Women Life's Simple 7

The Nutrition and Dietetic Professionals want you to
Tell 5 and Save Lives.

Keep your "Heart- Healthy." 

A message from the American Heart Association.

Go Red For Women

 In 2004, the American Heart Association (AHA) faced a challenge. Cardiovascular disease claimed the lives of nearly 500,000 American women each year, yet women were not paying attention. In fact, many even dismissed it as an “older man’s disease.” To dispel myths and raise awareness that heart disease is the number one killer of women, the American Heart Association created Go Red For Women – a passionate, emotional, social initiative to empower women to take charge of their heart health.

 Go Red For Women raises awareness of the issue of heart disease among women and drives action to save more lives. The movement harnesses women's energy, commitment, and power to unite and eliminate heart disease. It challenges them to understand their risk of heart disease and take action to reduce it. It also gives them the tools they need to lead a heart-healthy life.

In 2010, the American Heart Association set a strategic goal of reducing death and disability from cardiovascular disease and strokes by 20% while improving the cardiovascular health of all Americans by 20% by 2020.

Go Red For Women targets women because only 55 percent of women realize heart disease is their No. 1 killer, and less than half know what are considered healthy levels for cardiovascular risk factors like blood pressure and cholesterol. The Go Red For Women movement works to make sure women know they are at risk so they can take action to protect their health.
 

Tell 5 and Save Lives

Tell five family members and friends how they can get heart-healthy. Heart disease is still the No. 1 killer of women, taking the life of 1 in 3 women each year. This means women like you - mothers, sisters, friends - are dying at the rate of one per minute because they don't know what you know: heart disease kills.

Just think: You could save lives by bringing your network to our network. And if your five tell five, your mission can eventually impact hundreds and thousands of women.

Life's Simple Seven

Get Active

Finding time in our busy lives for exercise is challenging for all Americans. But the benefits far outweigh the sacrifices it takes to create time. The facts are clear: By exercising for as little as 30 minutes each day you can reduce your risk of heart disease. Without regular physical activity, the body slowly loses its strength and ability to function well. Physical activity = living a longer, healthier life.

Regular Physical Activity helps: Lower blood pressure, increase HDL “good” cholesterol in your blood, control blood sugar by improving how your body uses insulin, reduce stress, control body weight, and make you feel good about yourself.



Control Cholesterol 

Cholesterol is a soft, fat-like, waxy substance in the bloodstream and all your body's cells. It's normal to have cholesterol. Cholesterol is important to a healthy body because it produces cell membranes and some hormones and serves other needed bodily functions. But too much cholesterol in the blood is a major risk for coronary heart disease (which leads to heart attack) and stroke.

Cholesterol comes from two sources: your body and food. Your liver and other cells make up about 75% of your blood cholesterol. The other 25% comes from the foods you eat.

LDL cholesterol is the “bad” cholesterol. Too much of it circulates in the blood and can clog arteries, increasing your risk of heart attack and stroke. LDL cholesterol is produced naturally by the body, but many people inherit genes that cause them to make too much. Eating saturated fat, trans fats, and dietary cholesterol also increases how much you have.

American Heart Association Recommendations:  Total blood cholesterol is the most common measurement of blood cholesterol. It's the number you receive as test results. Cholesterol is measured in milligrams per deciliter of blood (mg/dL). A cholesterol level of 200 mg/dL or higher puts you in a high-risk category and is cause to take action.


Eat Better

A healthy diet and lifestyle are your best weapons to fight cardiovascular disease. You may be eating plenty of food, but your body may not get the nutrients needed to be healthy. Nutrient-rich foods have vitamins, minerals, fiber, and other nutrients but are lower in calories. To get the nutrients you need, choose foods like vegetables, fruits, whole-grain products, and fat-free or low-fat dairy products most often. The American Heart Association recommends eating a wide variety of nutritious foods daily from each basic food group.

Recommended Food Choice Guidelines: Vegetables and fruits are high in vitamins, minerals, and fiber; and lower in calories. Eating various fruits and vegetables may help you control your weight and blood pressure. Unrefined whole-grain foods contain fiber that can help lower your blood cholesterol and help you feel full. Eat fish at least twice a week. Recent research shows that eating oily fish containing omega-3 fatty acids (salmon, trout, and herring) may help lower your risk of death from coronary artery disease. Choose lean meats and poultry without skin and prepare them without added saturated and trans fat. Select fat-free, 1 percent fat, and low-fat dairy products. Cut back on foods containing partially hydrogenated vegetable oils to reduce trans fat. Aim to eat less than 300 milligrams of cholesterol each day. Choose and prepare foods with little or no salt. Aim to eat less than 1500 milligrams of sodium per day.

Heart Healthy Red Foods

 
Manage Blood Pressure

Hypertension (also known as High Blood Pressure) is the single most significant risk factor for heart disease. Uncontrolled high blood pressure can injure or kill you. It's sometimes called "the silent killer" because it has no symptoms. One in three adults has high blood pressure, yet, about 21% don’t even know they have it. Of those with high blood pressure, 69% are receiving treatment, yet, only 45% have their blood pressure controlled.

By keeping your blood pressure in the healthy range, you are:
* Reducing your risk of your vascular walls becoming overstretched and injured,
* Reducing your risk of your heart having to pump harder to compensate for blockages,
* Protecting your entire body so that your tissue receives regular supplies of blood that is rich in the oxygen it needs.

American Heart Association Guidelines: High blood pressure is manageable. These changes may reduce your blood pressure without the use of prescription medications: eating a heart-healthy diet, which may include reducing salt; enjoying regular physical activity; maintaining a healthy weight; managing stress; limiting alcohol; avoiding tobacco smoke.

Maintain a Healthy Weight

Among Americans age 20 and older, 145 million are overweight or obese (BMI of 25.0 kg/m2 and higher). That’s 76.9 million men and 68.1 million women. Obesity is now recognized as a major, independent risk factor for heart disease. If you have too much fat — especially if a lot of it is at your waist - you are at higher risk for such health problems as high blood pressure, high blood cholesterol and diabetes.

If you're overweight or obese, you can reduce your risk for heart disease by successfully losing weight and keeping it off. When coming up with a fitness and nutrition plan to lose weight, it’s crucial to understand your recommended calorie intake. And then the amount of food calories you’re consuming verses the energy calories you’re burning off with different levels of physical activity. It’s balancing healthy eating (caloric energy) with the (molecular) energy that leaves your body through a healthy level of exercise.

Manage Blood Sugar

The American Heart Association considers diabetes one of the six major controllable risk factors for cardiovascular disease. Adults with diabetes are two to four times more likely to have heart disease or a stroke than adults without diabetes. Diabetes is treatable, but even when glucose levels are under control, it greatly increases the risk of heart disease and stroke. Most people with diabetes die of heart or blood vessel disease.

Pre-diabetes and subsequent type 2 diabetes usually result from insulin resistance. When insulin resistance or diabetes occurs with other CVD risk factors (such as obesity, high blood pressure, abnormal cholesterol, and high triglycerides), the risk of heart disease and stroke rises even more. Controlling glucose can slow the progression of long-term complications. Often, many small changes add up to surprising improvements in diabetes control, including less need for medication.

American Heart Association Guidelines:  When diabetes is detected, a doctor may prescribe changes in eating habits, weight control, exercise programs, and medication to keep it in check. It's critical for people with diabetes to have regular check-ups. Work closely with your healthcare provider to manage your diabetes and control any other risk factors. For example, blood pressure for people with diabetes should be lower than 130/80 mm Hg.

Stop Smoking

Smoking is the most important preventable cause of premature death in the United States. Smokers have a higher risk of developing many chronic disorders, including atherosclerosis - the buildup of fatty substances in the arteries - which can lead to coronary heart disease, heart attack (myocardial infarction), and stroke. Smoking by itself increases the risk of coronary heart disease. When it acts with the other factors, it greatly increases your risk from those factors, too. Smoking decreases your tolerance for physical activity and increases blood clot tendencies. It decreases HDL (good) cholesterol. Your risks increase greatly if you smoke and have a family history of heart disease. Smoking also creates a higher risk for peripheral artery disease and aortic aneurysms. It also increases the risk of recurrent coronary heart disease after bypass surgery.

Super Bowl Food Safety and Healthy Recipes

The U.S. Department of Agriculture recommends closely refereeing food safety violations so every party-goer returns home a winner.

Illegal Use of Hands. Unclean hands are one of the biggest offenders for spreading bacteria, and finger foods are especially susceptible. Chefs and guests should wash their hands with soap and warm water for 20 seconds before and after handling food. Be sure to clean surfaces often and wash platters before refilling them with fresh food. 

Offside. Prevent violations at all costs and keep uncooked and ready-to-eat foods in their own zone. The juices from raw meat may cross-contaminate other food if they contain harmful bacteria. Use one cutting board for raw meat and poultry and another for vegetables. If you use only one cutting board, wash it with hot soapy water after preparing each food item.

Time Out. Call a "time out" and use a food thermometer to be sure foods are cooked safely. Steaks should be cooked to 145 °F, ground beef to 160 °F, and all poultry to 165 °F.

Holding refers to never holding hot or cold foods for more than two hours at room temperature or between 40 °F and 140 °F. Refrigerate or freeze leftovers promptly to block offensive bacteria from multiplying. When in doubt, throw it out; do not eat it.

Instant Replay

There is no opportunity for an instant replay. To avoid these violations, make sure you understand the rules completely. Great resources are available before kickoff at the USDA's 

Selected Federal Agencies with a Role in Food Safety.

Resources

1. USDA. Avoid a Food Safety Penalty This Super Bowl Sunday

2. Julie Upton, RDN: A Game-Day Game Plan For a Healthier Super Bowl Spread

Heart Healthy Red Foods

 A Symphony of Scarlet Delight

Food Sources

Apples, Beets, Cayenne, Cherries, Cranberries, Kidney Beans, Red Grapefruit, Pomegranates, Radicchio, Radishes, Raspberries, Red Bell Peppers, Red Cabbages, Red Chili Peppers, Red Corn, Red Currants, Red Grapes, Red Onions, Blood Red Oranges, Red Pears, Red Peppers, Red Plums, Red Potatoes, Red Tomatoes, Rhubarb, Strawberries, Watermelons

Do you know other foods that are Red?

About Red Fruits and Vegetables.

Red fruits and vegetables get their color from natural plant pigments called lycopene or anthocyanins. Both are phytonutrients, which have health-promoting benefits, such as:

• Reduces the risk of several types of cancer, especially prostate cancer
• Reduces the risk of heart disease
• Protects our bodies’ cells from environmental damage (harmful free radicals)
• Lowers blood pressure
• Lowers LDL cholesterol
• Aids in memory
• Maintains the health of the urinary tract system

Lycopene is a carotenoid and antioxidant. Examples of food sources include tomatoes, watermelon, pink grapefruit, and papaya.  

Anthocyanins, an antioxidant found in cranberries, raspberries, red grapes, strawberries, and other red-to-purplish fruits and vegetables, may help protect cells from damage.

In addition, red fruits and vegetables contain many vitamins and minerals and are rich in fiber. Fiber helps maintain the digestive system.

Kidney Bean, Red Onion and Tomato Salad
New York Times, by Nigella Lawson 

Ways to increase Red Food Intake:
Add strawberries or raspberries to cereal or low-fat yogurt.
Freeze seedless red grapes for a sweet snack.
Add thin slices of red tomatoes or red apples to a sandwich.
Add red kidney beans to soup, salads or rice dishes.
Dice tomatoes and red apples and add to a salad.

Definitions:
Phytonutrients (or phytochemicals) are found in plants and are part of what gives fruits and vegetables their colors. They help protect plants from diseases found in the environment and protect us in a similar way. Studies have linked an increase in fruit and vegetable intake with lowering the risk of specific cancers and heart disease. The following list describes how phytonutrients may also help protect human health.
1. Act as an antioxidant.
2. Improves immune response.
3. Improves cell-to-cell communication.
4. Destroys cancer cells.
5. Repairs DNA damage caused by toxins in the environment.

Antioxidants. As the body uses oxygen, there are by-products (known as “free radicals”) that can cause damage to cells. Antioxidants can prevent or slow down the damage caused by these free radicals and decrease the risk of many chronic diseases, such as heart disease and cancer. Antioxidants may also improve the immune defense and lower the risk of infection. Some examples of antioxidants include vitamin A (beta-carotene), vitamin C, vitamin E, lutein, lycopene, and flavonoids.

Homemade Soup Day - Southwest Black Bean and Vegetable Soup

Serves: 13

Serving Size: 3/4 cups

Ingredients.

1 onion, large, chopped

1 green pepper, medium, chopped

2 garlic cloves

1 (32 ounces) low-sodium chicken broth

1 (15 ounces) can black beans, drained and rinsed

1 (15 ounces) can pinto beans, drained and rinsed

28 ounces diced tomatoes, unsalted

6 ounces chopped green chilies

1 (15 ounces) can corn, drained
1 1/2 teaspoons chili powder

1 teaspoon ground cumin

Directions.

1. In a large nonstick saucepan, sauté vegetables and
garlic until almost tender.

2. Stir in all ingredients and bring to a boil.

3. Simmer 20 minutes.

4. Soup freezes well.

Nutrition Information

Resources.
1. Wikipedia. Soups - History, Types, and Varieties
2. Food Network.  Healthy Soup Recipes
4. EatingWell. Healthy Winter Soup Recipes


Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 30 years of experience. A valuable service for 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, FAND at recipenews@gmail.com  954-294-6300

National Girls and Women in Sports Day Resources in Sports Nutrition and Dietetics

From the National Girls and Women in Sports Day 

Thousands of sports educators, coaches, athletic directors, recreation directors, association members, sponsors, students, and parents across the country will show their support. 

The mission of the National Association of Girls and Women in Sport (NAGWS) is to develop and deliver equitable and quality sports opportunities for all girls and women. 

National Girls and Women in Sports Day (NGWSD) History
NGWSD is celebrated in all 50 states with community-based events, award ceremonies, and activities honoring the achievements of girls and women in sports and encouraging their participation.

NGWSD began in 1987 as a day to remember Olympic volleyball player Flo Hyman for her athletic achievements and her work to assure equality for women's sports. NGWSD has evolved into a day to acknowledge the past and recognize current sports achievements, the positive influence of sports participation, and the continuing struggle for equality and access for women in sports.

NGWSD is jointly organized by the National Girls and Women in Sports Coalition. The Coalition combines the experience and resources of four premier girls- and women-serving organizations in the United States: Girls Incorporated,  the National Association for Girls and Women in Sport, and the Women's Sports Foundation. 

Significant Events in the Law
NAGWS has served girls and women in sports for more than a century. A  variety of programs have been initiated to prepare teachers and coaches to work with female students and to challenge individuals and institutions to look at how they do business each day. 

In January 2013, the Office for Civil Rights (OCR) issued a Dear Colleague Letter clarifying the school’s obligations under the Rehabilitation Act of 1973 (Rehab Act) to provide extracurricular athletic opportunities for students with disabilities. The OCR’s announcement underscores our belief that every student, regardless of sex, means, race, religion… and ability, should be able to reap the benefits of sports.

Specifically, the Dear Colleague Letter does the following for schools:
1. Clarifies when and how schools must include students with disabilities in mainstream athletic programs
2. Defines what true equal treatment of student-athletes with disabilities means
3. Encourages and provides a road map for schools to create adapted programs for students with disabilities
Title IX/gender equity issues have been a long-time focus of NAGWS programs through programs like the National Girls and Women in Sports Day (NGWSD). 

The Importance of
Nutrition in Sports Resources

Lisa Dorfman, RDN, was featured on NBC to discuss key ingredients to a successful sports nutrition eating plan.

Resources.

1. Nancy Clark, MS, RD, CSSD, Sports Dietitian
2. Lisa Dorfman, MS, RD, CSSD, LMHC, aka The Running Nutritionist®

Rheumatoid Arthritis Awareness: Eating Challenges, Adaptive Tools, and Food Tolerance Tips

Rheumatoid arthritis (RA) affects far more than joints—it often affects how, when, and what a person can eat. Pain, stiffness, fatigue, medication side effects, and digestive sensitivity can make everyday meals exhausting. During Rheumatoid Arthritis Awareness, it’s important to talk honestly about these challenges—and the practical solutions that help people keep eating well.

Food is nourishment, but for people living with RA, it also requires adaptation, flexibility, and compassion.

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Common Eating Challenges With Rheumatoid Arthritis

1. Hand Pain, Weak Grip, and Limited Mobility

Inflammation in the hands, wrists, shoulders, and elbows can make it difficult to:

• Open jars or packages

• Hold utensils

• Cut food

• Lift pots or plates

On high-pain days, even simple meals can feel overwhelming.

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2. Fatigue That Limits Meal Preparation

RA-related fatigue is not “just being tired.” It can make:

• Standing at the stove difficult

• Grocery shopping exhausting

• Cooking from scratch unrealistic

This often leads people to skip meals or rely on less nutritious convenience foods—not by choice, but by necessity.

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3. Jaw, Neck, or TMJ Involvement

Some individuals with RA experience:

• Jaw stiffness or pain

• Difficulty chewing

• Pain with crunchy or tough foods

This can limit food variety and make eating uncomfortable.

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4. Digestive Sensitivities & Medication Side Effects

RA medications may cause:

• Nausea

• Appetite loss

• Acid reflux

• Changes in taste

In addition, inflammation can affect digestion, making some foods harder to tolerate during flares.

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Adaptive Tools That Make Eating Easier

Adaptive tools are not “giving up”—they are smart problem-solving tools that protect joints and preserve independence.

Helpful Kitchen & Eating Tools

• Built-up or foam-handled utensils (easier grip)

• Rocker knives (cut food with one hand)

• Lightweight cups with lids or straws

• Jar openers and electric can openers

• Non-slip mats to stabilize plates and cutting boards

• Food processors or mini choppers to reduce chopping

Small changes can dramatically reduce pain and fatigue at mealtime.

---

Eating Strategies for Better Food Tolerance

1. Choose Softer, Easier-to-Chew Foods

On flare days, prioritize:

• Soups and stews

• Yogurt, cottage cheese, and smoothies

• Scrambled eggs

• Oatmeal or soft whole grains

• Cooked vegetables instead of raw

Texture matters just as much as nutrition.

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2. Use Gentle Cooking Methods

Steaming, slow-cooking, roasting, and braising help:

• Soften foods

• Improve digestibility

• Reduce chewing effort

Slow cookers and sheet-pan meals are joint-friendly and energy-saving.

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3. Eat Smaller, More Frequent Meals

Large meals can worsen fatigue and nausea. Smaller meals:

• Support steady energy

• Improve tolerance during medication use

• Reduce digestive discomfort

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4. Personalize Food Choices—There Is No Universal “RA Diet”

Food tolerance is highly individual. Some people notice symptom changes with:

• Excessively greasy foods

• Very spicy foods

• Large amounts of added sugars

• Alcohol

A simple food-and-symptom journal can help identify personal triggers—without unnecessary restriction.

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5. Prioritize Anti-Inflammatory, Nutrient-Dense Foods

Even with limitations, aim for foods that support overall health:

• Fatty fish (or soft fish spreads)

• Beans, lentils, or hummus

• Cooked leafy greens

• Olive oil

• Soft fruits like berries or bananas

Nutrition should work with your body, not against it.

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Emotional & Social Aspects of Eating With RA

Eating challenges can affect more than nutrition:

• Embarrassment eating in public

• Frustration needing help

• Grief over foods once enjoyed

Acknowledging these emotions matters. Adaptive tools and modified meals are not signs of weakness—they are tools for dignity and independence.

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The Role of Professional Support

A Registered Dietitian can help:

• Adjust meals around medication schedules

• Prevent unintentional weight loss or gain

• Support bone and heart health

• Create flare-friendly meal plans

Organizations like the Arthritis Foundation also provide education and adaptive living resources for people with arthritis.

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Awareness Means Access and Understanding

Rheumatoid arthritis changes how people eat—but with the right tools, strategies, and support, nourishing meals remain possible. Rheumatoid Arthritis Awareness is not only about the disease—it’s about ensuring people have access to adaptive tools, realistic nutrition guidance, and the dignity to eat comfortably.