National Family Caregivers Month

National Family Caregivers Month 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 and 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 to be strong enough to care for 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 needed.
7. Be open to new technologies to 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!

Sweet Potato Awareness Month: From Our Garden to Table

Sweet Potatoes are one of my favorite superfoods! From their fascinating history to tips on growing, storing, and cooking them to their incredible nutritional benefits, I've got you covered. So, prepare to fall head over heels for these delicious tubers that will take your taste buds on a sweet journey!

Did you know that sweet potatoes have been cultivated for thousands of years? Originating in Central America, they quickly spread across the globe, becoming a staple in many cuisines. These versatile gems have stood the test of time and carved out a special place on our plates.

Growing Sweet Potatoes.

Whether you have a green thumb or are a newbie in the gardening world, growing your sweet potatoes is a rewarding experience. These plants thrive in warm climates and require well-drained soil. Planting them in late spring or early summer will allow you to enjoy a bountiful harvest come autumn. So, roll up your sleeves, grab your gardening tools, and let's get digging!

Storing

Once you've harvested your sweet potatoes, the next step is storing them properly. Store them in a cool, dry, and well-ventilated place to keep their flavors intact. Avoid refrigerating them, as it could result in a loss of flavor and texture. Trust me, you want those sweet, creamy characteristics to shine through when you cook them into delicious meals!

Cooking

The culinary possibilities with sweet potatoes are truly endless. Roasted, mashed, fried, or baked into pies, these tuberous wonders add flavor and a healthy twist to any dish. Get creative and experiment with sweet potato fries, wedges, soups, and even desserts. The sky's the limit in the kitchen, so let your imagination run wild!

 Nutritional Facts

Sweet Potatoes are a powerhouse of nutrients rich in fiber, vitamins A and C, and essential minerals. Not only do they boost your immune system, but they also promote healthy digestion and contribute to overall well-being. 

So, sweet potatoes have covered you whether you want to add a colorful twist to your meals, boost your health, or just indulge in some scrumptious goodness. These fabulous tubers have captured hearts and palates worldwide, from ancient civilizations to modern-day food enthusiasts.

Sweet Potato Tartlet

This year, I was so excited about our sweet potato crops. I decided to make Sweet Potato Tartlets as an appetizer.

Ingredients
1 medium sweet potato, peeled and chopped
1 tablespoon unsalted butter
1 tablespoon maple syrup
1/8 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
1 package (1.9 ounces) frozen miniature phyllo tart shells

15 miniature marshmallows
15 walnuts

 

Directions

1. Place sweet potato in a small saucepan; cover with water. Bring to a boil. Reduce heat; cover and simmer for 10-15 minutes or until tender. Drain.

2. Mash sweet potato with butter, syrup, cinnamon, and nutmeg in a small bowl.

3. Place 1 tablespoon of potato mixture in each tart shell. Place on an ungreased baking sheet. Top with marshmallows. Bake at 350° for 8-12 minutes or until marshmallows are lightly browned. It yields about 15 tartlets.

 

Shopping on a Budget.

Here’s a list of budget-friendly meals under $5 for a family of 4 — nutritious, balanced, and realistic even with today’s grocery prices (assuming smart shopping, store brands, and seasonal produce).

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Breakfasts

1. Oatmeal with Fruit & Cinnamon – Old-fashioned oats, sliced banana or apple, cinnamon, and a drizzle of honey.

2. Scrambled Eggs & Toast – 8 eggs, 8 slices of whole-wheat bread, and a side of diced tomatoes.

3. Peanut Butter Banana Wraps – Whole-wheat tortillas, peanut butter, banana slices, and a sprinkle of oats.

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 Lunches

4. Bean & Cheese Quesadillas – 1 can black beans, shredded cheese, and 4 tortillas. Serve with salsa.

5. Tuna Salad Sandwiches – 2 cans tuna, mayo, chopped celery, and 8 slices bread. Add apple slices.

6. Vegetable Fried Rice – 2 cups cooked rice, 2 eggs, frozen mixed veggies, soy sauce.

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 Dinners

7. Spaghetti with Tomato Sauce – 1 lb pasta, 1 can crushed tomatoes, garlic, and herbs. Add sautéed onion or grated carrot.

8. Chili with Beans – 1 lb ground turkey or 2 cans beans, 1 can tomatoes, 1 can corn, chili seasoning.

9. Baked Potatoes with Broccoli & Cheese – 4 russet potatoes, frozen broccoli, shredded cheese.

10. Vegetable Stir-Fry with Rice – Frozen stir-fry mix, soy sauce, garlic, and cooked rice.

11. Egg & Vegetable Fried Noodles – Instant or spaghetti noodles, eggs, mixed veggies, soy sauce.

12. Cabbage & Carrot Soup – ½ head cabbage, 3 carrots, 1 can tomatoes, and broth cubes. Serve with toast.

13. Lentil Stew with Rice – 1 cup lentils, 1 cup rice, onion, garlic, and carrots.

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 Snacks or Light Meals

14. Homemade Pizza Toasts – Bread, tomato sauce, cheese, and veggie toppings baked in a toaster oven.

15. Macaroni & Vegetables – 1 lb macaroni, mixed frozen veggies, milk, and cheese sauce.

16. Pancakes with Apples – Homemade pancakes from scratch, topped with sautéed apple slices and cinnamon.

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🛒 Smart Shopping Tips

✅ Tips to Stay Under $5:

• Buy store brands, bulk dry beans and rice, and seasonal produce.

• Use eggs, beans, lentils, and potatoes as affordable protein/starch bases.

• Cook double portions and freeze leftovers for another meal.

💵 Coupons & Discounts

• Use store apps or loyalty cards to collect digital coupons.

• Look for BOGO (Buy One Get One Free) or “mix & match” promotions—especially for canned goods, frozen vegetables, and pasta.

• Stack savings: Combine manufacturer coupons with store discounts when allowed.

• Check weekly circulars or apps like Flipp for grocery deals before shopping.

🧺 Budget-Friendly Strategies

• Buy store brands—same quality, lower price.

• Choose in-season produce for freshness and value.

• Buy in bulk staples (rice, beans, oats, potatoes) and store them properly.

• Plan meals around sales, not the other way around.

• Use unit-pricing labels on shelves to compare costs per ounce or per pound.

🍽️ Kitchen Savers

• Cook once, eat twice: double recipes and freeze half for a future meal.

• Turn leftovers into new dishes—e.g., chili becomes burrito filling.

• Stretch proteins: mix beans or lentils into ground meat to lower cost and boost nutrition.

• Reduce waste by repurposing produce—soft fruit into smoothies, wilted greens into soups.

National Candy Day - Tips to Decrease Added Sugars

Cut Back on Your Kid's Sweet Treats

10 tips to decrease added sugars

Limit the amount of foods and beverages with added sugars your kids eat and drink. If you don’t buy them, your kids won’t get them very often. Sweet treats and sugary drinks have a lot of calories but few nutrients. Most added sugars come from sodas, sports drinks, energy drinks, juice drinks, cakes, cookies, ice cream, candy, and other desserts.

1.    Serve small portions. It’s not necessary to get rid of all sweets and desserts. Show kids that a small amount of treats can go a long way. Use smaller bowls and plates for these foods. Have them share a candy bar or split a large cupcake.

2.    Sip smarter. Soda and other sugar-sweetened drinks contain a lot of sugar and are high in calories. Offer water when kids are thirsty.

3.    Use the check-out lane that does not display candy.  Most grocery stores will have a candy-free check-out lane to help moms out. Waiting in a store line makes it easy for children to ask for the candy that is right in front of their faces to tempt them.

4.    Choose not to offer sweets as rewards.  By offering food as a reward for good behavior, children learn to think that some foods are better than other foods. Reward your child with kind words and comforting hugs, or give them non-food items, like stickers, to make them feel special.

5.    Make fruit the everyday dessert.  Serve baked apples, pears, or enjoy a fruit salad. Or, serve yummy frozen juice bars (100% juice) instead of high-calorie desserts.

6.    Make food fun. Sugary foods that are marketed to kids are advertised as “fun foods.” Make nutritious foods fun by preparing them with your child’s help and being creative together. Create a smiley face with sliced bananas and raisins. Cut fruit into fun and easy shapes with cookie cutters.

7.    Encourage kids to invent new snacks. Make your own snack mixes from dry whole-grain cereal, dried fruit, and unsalted nuts or seeds. Provide the ingredients and allow school-aged kids to choose what they want in their “new” snack.

8.    Play detective in the cereal aisle. Show kids how to find the amount of total sugars on the Nutrition facts label in various cereals. Challenge them to compare cereals they like and select the one with the lowest amount of sugar.

9.    Make treats “treats,” not everyday foods. Treats are great once in a while. Just don’t make treat foods an everyday thing. Limit sweet treats to special occasions.

10. If kids don’t eat their meal, they don’t need sweet “extras”. Keep in mind that candy or cookies should not replace foods that are not eaten at meal time.

Election Day Sandwich

Ingredients

2 slices thin Sourdough Bread

2 Tbsp Cream Cheese, low fat

7 yogurt-covered Raisins

1/2 cup Blueberries

4 Raspberries

2 Strawberries

Nutrition Information

Nutritional Analysis Services

Ensure accurate and cost-effective nutritional analysis for your recipes and menus utilizing an extensive research database. A great service for the Media, Cookbook Publishers, Writers, Chefs, Recipe Websites and Blogs. Your readers will enjoy and benefit from the Nutrition information.

For more information, visit Dietitians-Online Nutrition Analysis Services

contact:
Sandra Frank, Ed.D, RDN, LN
recipenews@gmail.com
954-294-6300

National Deviled Egg Day - Recipes

Traditional deviled eggs are hard-boiled, shelled, halved, and the yolk removed. Mix the yolk with other ingredients, such as mayonnaise and mustard, then fill the hard-boiled egg white. Deviled eggs are customarily served cold as a side dish, appetizer, or main course. 

Recipes
The following recipes are modified for low cholesterol and variety.

Egg Whites with Tomatoes
Parsley and Bulgur

Serves 2

Ingredients

2 Eggs, hard-boiled, yolks removed
4 Tablespoons Diced Tomatoes, Parsley, and Bulgur, prepared
Directions

Fill egg whites with diced tomatoes, parsley, and bulgur. Serve

Nutrition Information

Egg Whites filled with Diced Tomatoes,
Zucchini and Feta Cheese

Ingredients
1 Egg White, cut in half
1/2 cup Diced Tomatoes
1/3 cup Diced Zucchini
1/3 ounce Feta Cheese
Directions
Fill egg whites with ingredients. Serve

Resources and References
1. Wikipedia: Deviled Egg  This article is licensed under the GNU Free Documentation License
2. Consumer Reports, Deviled Eggs are a Healthier Snack

Nutrient Analysis Services
Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 35 years of experience. A valuable service for Media, Cookbook Publishers, Writers, Chefs, Recipe Websites, and the Recipe Blogger. Your readers will benefit from the Nutrition information and a Registered Dietitian. Contact: Sandra Frank, Ed.D, RDN, FAND at recipenews@gmail.com or call 954-294-6300

November Wellness News

Current News, Resources, and Events in Nutrition, Food, Health, Environment, Safety, and Disability Rights. Encourages awareness and inspires ideas for Journalists, Educators, Consumers, and Health Professionals. 

Celebrate November Produce! @produceforkids 

Monthly Events

American Diabetes Month

Diabetic Eye Disease Month

Epilepsy Awareness Month

Lung Cancer Awareness Month

National Alzheimer's Disease Awareness Month

National Healthy Skin Month

National Family Caregivers Month

National Hospice Palliative Care Month

National Stomach Cancer Awareness Month

Pancreatic Cancer Awareness Month

Prematurity Awareness Month

Family Stories Month

Native American Heritage Month

Adopt a Senior Pet Month

National Pet Diabetes Month

Military Family Appreciation Month

Vegan Month

National Roasting Month

Banana Pudding Lovers Month

Gluten-Free Diet Awareness Month

National Fun with Fondue Month

National Georgia Pecan Month

Greens and Plantains Month

National Pepper Month

National Pomegranate Month

Peanut Butter Lovers Month

Raisin Bread Month

Spinach and Squash Month

Sweet Potato Awareness Month
Teff and Millet Month
PTA Healthy Lifestyle Month  

Weekly Events

1-7           National Fig Week
7-13         Dear Santa Letter Week 
8-14         National Split Pea Soup Week
9-13         National Young Readers Week
14-20       World Antibiotic Awareness Week
15-21       National Hunger & Homeless Awareness
15-21       International Fraud Awareness Week
20-26       National Farm City Week
22-28        GERD Awareness Week
22-28       National Family Week

Daily Events

1 World Vegan Day;  National Cook for your Pets Day; National Calzone Day; National Cinnamon Day; National Vinegar Day; Daylight Saving Time Ends  

2 Job Action Day, North Dakota, 39th State; South Dakota, 40th State

3 Election Day, Sandwich Day

4 National Candy Day, National Stress Awareness Day

5 Medical Cannabis Day; Men Make Dinner Day

6   National Nachos Day

7 Bittersweet Chocolate with Almonds Day, Sausage and Kraut Day, National Bison Day, World Chili Day

8  Cook Something Bold and Pungent Day; Montana, 41st State; National Cappuccino Day 

9  National Scrapple Day; World Freedom Day; National Greek Yogurt Day

10 Sesame Street Premiere; National Vanilla Cupcake Day, National Young Readers Day

11  National Sundae Day;  Washington, 42nd State; Veterans Day

12 National Pizza with the Works Day, except anchovies; Chicken Soup for the Soul Day; National French Dip Day; World Pneumonia Day, NutritionDay

13  National Indian Pudding Day; World Kindness Day

14  International Girls Day; National Pickle Day; National Spicy Guacamole Day; UN World Diabetes Day

15  America Recycles Day; Clean Out Your Refrigerator Day; National Bundt Day;  National Raisin Bran Cereal Day; National Spicy Hermit Cookie Day

16  National Fast Food Day;  Oklahoma, 46th State;  

17  National Baklava Day; Homemade Bread Day; National Take a Hike Day;  National Butter Day

18  National Vichyssoise Day, Mickey Mouse Birthday; National Apple Cider Day, Carbonated Beverage with Caffeine Day, World COPD Day

19  American Made Matters Day, International Men's Day, Pressure Ulcer Awareness Day, Use Less Stuff Day 

20  National Peanut Butter Fudge Day; UN Universal Children's Day, Family Volunteer Day 

21  National Gingerbread Cookie Day; National Stuffing Day

22  National Cranberry Relish Day

23 National Cashew Day; National Espresso Day; National Eat a Cranberry Day

24   National Sardines Day

25   National Parfait Day

26 National Cake Day; National Olive Tree Day, Thanksgiving Day, Turkey-free Thanksgiving  

27 National Bavarian Cream Pie Day, Black Friday, Flossing Day; Maize Day, National Leftover Day,  National Native American Heritage Day 

28  National French Toast Day

29   Electronic Greetings Day

30  National Mousse Day; National Mason Jar Day: Joy of Cooking Published, 1931

	Months
	January	July
	February	August
	March	September
	April	October
	May	November
	June	December

 

Haunted Refrigerator Night - Food Safety

Resource and Reference
1. Partnership for Food Safety Education, BAC. 
2. FoodSafety.gov

World Stroke Day - Nutrition Tips for Prevention and Rehabilitation

Stroke happens when the blood supply to part of the brain is cut off. Without blood, brain cells can be damaged or die. Depending on which part of the brain is affected and how quickly the person is treated, the effects of stroke on survivors can be devastating to a person’s body, mobility and speech, as well as how they think and feel.

Stroke is a leading cause of death and disability globally. It can happen to anyone at any age, and impacts everyone: survivors, family and friends, workplaces and communities. From making individual changes, to advocating globally and locally for policies that will deliver healthier communities, we can all do something to prevent stroke.

This year the focus of the World Stroke Campaign is Prevention. On the 29th October 2017, World Stroke Day, we are calling on our members, partners and stroke stakeholders to do what they can to improve community and individual awareness of stroke risk and take action to prevent stroke at individual and population level.

Stroke Warning Signs

If you notice one or more of these signs, don't wait. Stroke is a medical emergency.

Call your emergency medical services and get to a hospital right away!

Learn the warning signs of stroke

• Sudden numbness or weakness of the face, arm or leg, especially on one side of the body
• Sudden confusion, trouble speaking or understanding
• Sudden trouble seeing in one or both eyes
• Sudden trouble walking, dizziness, loss of balance or coordination
• Sudden, severe headache with no known cause

Take action in an emergency

• Not all the warning signs occur in every stroke. Don't ignore signs of stroke, even if they go away!
• Check the time. When did the first warning sign or symptom start? You'll be asked this important question later.
• If you have one or more stroke symptoms that last more than a few minutes, don't delay! Seek immediate medical attention!
• If you're with someone who may be having stroke symptoms, immediately call one of the emergency rescue service numbers. Expect the person to protest — denial is common. Don't take "no" for an answer. Insist on taking prompt action.

The FAST test

Facial weakness, arm weakness and speech difficulties are common signs of stroke. You can use the FAST test to remember the signs of stroke

The FAST test involves asking three simple questions:

• Face – Can the person smile, has their mouth drooped?
• Arms – Can the person raise both arms?
• Speech – Can the person speak clearly and understand what you say?
• Time – Act FAST! 

If you answer yes to any of these questions, act FAST and call for medical emergency help immediately.

Stroke is always a medical emergency. Remembering the signs of stroke and acting FAST could mean saving a life.

What causes stroke

• High blood pressure (Hypertension is the most common and treatable risk factor in stroke)
• Smoking
• High cholesterol
• Diabetes mellitus
• Obesity
• Sedentary life style
• Atrial fibrillation

Stroke warning signs

• Heart disease
• Carotid artery disease
• Alcohol

It is possible to prevent stroke

• Good control of blood pressure
• Good control of diabetes
• Lower cholesterol
• Regular exercise
• Quit smoking
• Lose weight
• Never ignore a small stroke

Nutrition Tips for Stroke Survivors

Healthy food habits can help reduce risk factors for stroke — poor cholesterol levels, high blood pressure and excess weight. Diets high in saturated fat and trans fat can raise blood cholesterol levels. Diets high in sodium can contribute to increased blood pressure, and high-calorie diets can contribute to obesity. A diet with five or more servings of fruits and vegetables per day may reduce the risk of stroke.

The American Heart Association/American Stroke Association offers these recommendations for a healthy diet:

1. Eat a diet rich in vegetables and fruits.

2. Choose whole-grain, high-fiber foods.

3. Eat fish at least twice a week.

4. Limit saturated fat and trans fat. Avoiding partially hydrogenated oils will reduce trans fats.

5. Choose lean meats and poultry, and prepare them without using saturated or trans fats.

6. Select low-fat dairy products.

7. Cut back on drinks and foods with added sugars. The AHA recommends that no more than half of your discretionary calories should come from added sugars. For most American women, the discretionary calorie allowance is no more than 100 calories and no more than 150 calories for men.

8. Choose and prepare foods with little salt (sodium). The AHA recommends consuming less than 1500 mg of sodium a day.

9. If you drink alcohol, do so in moderation. Limit yourself to one drink per day if you’re a non-pregnant woman or two drinks if you’re a man.

To Get the Nutrition You Need

Some stroke survivors have a loss of appetite. For others, eating may be difficult due to swallowing problems or limited hand or arm movement. In any case, talk to your healthcare team to make sure you’re getting the nutrition you need. To make eating a little easier again, try these steps:

• Choose healthy foods with stronger flavors, such as broiled fish and citrus fruits. Also, spices add flavor to food and serve as a good substitute for salt.
• Choose colorful, visually appealing foods, such as salmon, carrots and dark green vegetables.
• Cut foods into small pieces to make them easier to chew.
• Pick softer, easier-to-chew foods, such as yogurt, bananas, whole-grain hot cereals, and low sodium soups.
• If you have trouble swallowing, talk to your speech therapist or doctor. This condition can be treated.
• If weakness in arms or hands is a problem, you might try adaptive eating utensils. Some types of flatware have thicker handles that are easier to hold, and “rocker knives” make it possible to cut food using one hand.

Making Mealtime Easier

When stroke survivors have lost their appetites, caregivers can help by:

• Sharing meals with the survivor at regular times during the day.
• Setting a leisurely pace for the meal.
• Serving foods that the survivor wants.
• Encouraging healthy snacks or small meals throughout the day.
• Reducing distractions during meals.
• Watching for any problems the survivor may have with chewing or swallowing.

Resources
1. World Stroke Day

2. Harvard Heart Letter, DASH diet may lower stroke risk