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

 

National Oatmeal Day - Health Benefits

What Is Oatmeal?

Oatmeal is a warm, comforting dish made from oats — a whole grain known for its high fiber and nutrient content. It’s typically prepared by boiling oats in water or milk until they reach a smooth, creamy consistency.
Oatmeal can also refer to ground oats, steel-cut oats, crushed oats, or rolled oats, depending on how the grain is processed.

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🌾 Types of Oatmeal

1. Whole Oat Groats: The least processed form; slow to cook but rich in texture and nutrients.

2. Steel-Cut Oats: Oat groats chopped into small pieces. They’re hearty and chewy with a nutty flavor.

3. Rolled Oats (Old-Fashioned Oats): Steamed and flattened; cook quickly and are common in traditional oatmeal bowls and baking.

4. Quick or Instant Oats: Pre-cooked, dried, and rolled thinner for fast preparation.

5. Oat Flour or Ground Oats: Finely milled oats used in baking, smoothies, or as a thickener in soups.

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💪 Health Benefits of Oatmeal

1. Supports Heart Health:
   Oats are rich in beta-glucan, a soluble fiber that helps lower LDL (“bad”) cholesterol and supports healthy blood pressure.

2. Aids Digestion:
   The soluble and insoluble fibers in oats promote regularity and feed beneficial gut bacteria.

3. Stabilizes Blood Sugar:
   Oatmeal’s complex carbohydrates provide steady energy and may improve insulin sensitivity.

4. Weight Management:
   Oats keep you fuller longer, reducing the urge to snack on high-calorie foods.

5. Nutrient Powerhouse:
   Oats are naturally high in manganese, phosphorus, magnesium, iron, and B vitamins.

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🍓 Creative Ways to Enjoy Oatmeal

• Classic: With milk, honey, and cinnamon.

• Savory: Add eggs, spinach, and avocado.

• Baked: Mix with fruit and nuts for baked oatmeal squares.

• Overnight Oats: Combine rolled oats with yogurt or milk and chill overnight for a ready-to-eat breakfast.

• Smoothie Boost: Blend oat flour or soaked oats into smoothies for extra fiber.

🍓 Nutrition Profile - National Oatmeal and Cat Day

Nutrition Information

Ingredients

3/4 cup Oatmeal, cooked
1/3 cup Raspberries

Resources and References
1. Wikipedia: Oatmeal
2. Healthier Steps, Amazing Health Benefits of Oatmeal

🌟 Takeaway

Oatmeal is one of the most versatile and nourishing foods you can enjoy. Whether steel-cut, rolled, or ground, oats offer sustained energy, heart protection, and digestive benefits — all in a bowl.

Nutritional Analysis Services

Ensure accurate, cost-effective nutritional analysis and food nutrition facts labels for your recipes and menus, using an extensive research database. An excellent 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 Nutritional Analysis Services.

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

Teal Pumpkin Project and Food Allergy Research & Education (FARE)

About the Teal Pumpkin Project®

Every child should be able to experience the joy and tradition of trick-or-treating on Halloween. But kids with food allergies are often left out of the fun since most candy is off-limits. Beware of small items a child can choke on.

Food Allergy Research & Education's (FARE) Teal Pumpkin Project helps make sure all children will come home on Halloween night with something they can enjoy. It just takes one simple act: offering non-food treats, such as glow sticks or small toys, as an alternative to candy.

Get Involved

1. Provide non-food treats for trick-or-treaters.

2. Place a teal pumpkin in front of your home to indicate to passersby that you have non-food treats available.

3. Free Teal Pumpkin Project Resources. Make the most of this year's Teal Pumpkin Project by downloading these free resources

Resources
Website: Teal Pumpkin Project
Facebook: FARE’s Teal Pumpkin Project
Twitter: FARE

Celebrate National Farm to School Month

National Pumpkin Day - From Seed to Table

Pumpkins are thought to have originated in North America. The oldest evidence, pumpkin-related seeds dating to 7000-5500 BC, was found in Mexico.

The color of pumpkins derives from orange carotenoid pigments, including beta-cryptoxanthin, alpha and beta-carotene, all of which are provitamin A compounds converted to vitamin A in the body. 

Pumpkins
Is anything more fall-like than a pumpkin? These orange winter squashes are chock-full of vitamin A and deliver 3 grams of fiber per ½-cup serving of cooked sugar pumpkin, plus potassium. Note that the pumpkins you carve into jack-o’-lanterns are not the same type of pumpkins you eat. Try pumpkin puree mixed with mac-and-cheese or with hummus for a seasonal spread. Looking for more options? Add pumpkin to pancake batter, oatmeal, smoothies, or your kid's favorite chili.

Nutritional Profile

And don't forget about roasting the seeds! Pumpkin seeds are a delicious and healthy snack and a good source of several nutrients, including zinc, which is essential for many body processes, including immune function.

To toast your pumpkin seeds, first, rinse to remove pulp and strings. Spread seeds on a baking sheet that has been coated with cooking spray or drizzle a small amount of olive oil over seeds. Bake at 325°F for about 30 minutes or until lightly toasted. Stir occasionally during cooking. Take a look at your spice rack and try a seasoning on your toasted seeds, such as garlic powder or Cajun seasoning.

Vegetable Soup served in a Pumpkin Bowl

18 Amazing Twists On Pumpkin Soup

National Apple Day: Health Benefits and Recipes

Health Benefits
Apples are a fruit rich in antioxidants and a good source of fiber. Quercetin, an antioxidant found in apples, may inhibit lung cancer. Pectin, found in apples, helps treat diarrhea and constipation by adding bulk to the stool. Other benefits being studied include treatments for diabetes and heart disease, lowering blood pressure and LDL levels, reducing risks of Alzheimer’s, and decreasing bone fractures.

Apple seeds should never be eaten. They contain the poison cyanide.

Let’s not forget the peel. The apple peel contains ursolic acid, a chemical that may prevent muscle wasting.

There may be some truth to “An Apple a Day Keeps the Doctor Away”.

Apples: From Farm to Table

Recipe: Baked Sliced Apples

Yield: 2 servings

Ingredients
2 Apples, cored and sliced
1 Tbsp Lemon juice
1/4 teaspoon Vanilla
1/2 cup Lemon-Lime Soda, diet
1/4 teaspoon Cinnamon, ground
1/2 cup Bran Flakes
1/2 cup Applesauce, unsweetened

Directions
1. Preheat oven to 375°F. In a mixing bowl, combine apples, lemon juice, vanilla, and lemon-lime soda. Toss to combine.
2 Layer sliced apples in a baking pan.
3 Combine cinnamon, bran flakes, and applesauce. Place mixture over apples.
4. Bake for 45 minutes or until apples are tender.
5. Serve with low-fat vanilla yogurt or ice cream.

References and Resources
1. U.S. Apple Association
2. Healthy Apple Recipes to Keep You Warm & Cozy This Fall, EatingWell
 

Nutritional Analysis Services
Ensure accurate and cost-effective nutritional analysis and food nutrition facts labels 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 Nutritional Analysis Services.

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

October 20 World Osteoporosis Day Protect Your Bones Throughout Your Life

The National Osteoporosis Foundation (NOF) is the leading consumer and community-focused health organization dedicated to the prevention of osteoporosis and broken bones, the promotion of strong bones for life and the reduction of human suffering through programs of public and clinician awareness, education, advocacy, and research. Established in 1984, NOF is the nation's leading voluntary health organization solely dedicated to osteoporosis and bone health.

Osteoporosis is a major public health threat for an estimated 44 million Americans. Of the 10 million Americans estimated to already have osteoporosis, eight million are women and two million are men. 

What can you do to protect your bones?
Osteoporosis and the broken bones it can cause are not part of normal aging. Osteoporosis prevention should begin in childhood and continue throughout life.
1. Get enough calcium and vitamin D and eat a well-balanced diet.
2. Engage in regular exercise.
3. Eat foods that are good for bone health, such as fruits and vegetables.
4. Avoid smoking and limit alcohol to 2-3 drinks per day.

What Women Need to Know

Females are at a higher risk of developing osteoporosis and broken bones. 

• Of the estimated 10 million Americans with osteoporosis, about eight million or 80% are women.

• Approximately one in two women over age 50 will break a bone because of osteoporosis.

• A woman's risk of breaking a hip is equal to her combined risk of breast, uterine and ovarian cancer.

There are multiple reasons why women are more like to get osteoporosis than men, including:

• Women tend to have smaller, thinner bones than men.

• Estrogen, a hormone in women decreases sharply when women reach menopause, which can cause bone loss. This is why the chance of developing osteoporosis increases as women reach menopause.

Are You at Risk for Developing Osteoporosis?

Uncontrollable Risk Factors

•           Being over age 50.

•           Being Female.

•           Menopause.

•           Family History.

•           Low Body Weight/Being Small and Thin.

•           Broken Bones or Height Loss.

Controllable Risk Factors

•           Not Getting Enough Calcium and Vitamin D.

•           Not Eating Enough Fruits and Vegetables.

•           Getting Too Much Protein, Sodium, and Caffeine.

•           Having an Inactive Lifestyle.

•           Smoking.

•           Drinking too much alcohol.

•           Losing Weight.

There are also medications and diseases that can cause bone loss and increase your risk of osteoporosis.

Calcium and Vitamin D 
Getting enough calcium and vitamin D are essential to building stronger, denser bones early in life and to keep bones strong and healthy later in life. Calcium and vitamin D are the two most important nutrients for bone health.

Calcium-Rich Food Sources 
Dairy products, such as low-fat and non-fat milk, yogurt and cheese are high in calcium. Certain green vegetables and other foods contain calcium in smaller amounts. Some juices, breakfast foods, soymilk, cereals, snacks, and bread have calcium that has been added. 

Vitamin D Sources
There are three ways to get vitamin D:
• Sunlight 
• Food 
• Supplements 

Three Steps to Unbreakable Bones

You’re never too young or too old to improve the health of your bones. Osteoporosis prevention should begin in childhood. But it shouldn't stop there. Whatever your age, the habits you adopt now can affect your bone health for the rest of your life. Now is the time to take action.

Resources and References. To learn more about Osteoporosis, please visit the following Foundations.
World Osteoporosis Day
International Osteoporosis Foundation 

Understanding Osteoporosis, Academy of Nutrition & Dietetics 

World Menopause Day How to Avoid Menopausal Weight Gain

Every woman will go through the “change of life,” around 50 years of age plus or minus. This is the time of her last period (or menstruation). Symptoms of menopause vary with every woman. Common symptoms include hot flashes; night sweats; sleep irregularity; mood changes; and possible weight gain around the middle. Some women go through menopause without symptoms.

Due to a decrease in hormone levels and the aging process, many women find themselves gaining weight in their forties and fifties. There is a loss of muscle, which decreases metabolism, and a gain of fat, mainly in the belly area. Lifestyle factors will play an important role in how you handle menopause. Menopausal women tend to be less active and eat more calories than they need.

Nutrition, Eating and
Wellness Guidelines for Menopause

1. Maintain a healthy weight; it will decrease your risk of heart disease and other problems. 
2. Meet your calcium and vitamin D needs. This is important to maintain healthy bones and prevent bone loss that may occur after menopause. Good food sources of calcium include dairy products, such as milk, yogurt and cheese; fortified soy and rice beverages; fortified juices; and canned fish with bones. Good food sources of vitamin D include milk, fortified soy and rice beverages, fortified juices, and fatty fish. 
3. Be physically active every day. Physical activity helps maintain a healthy weight, keep bones strong and energy levels up, and decrease the risk of heart disease and other age-related complications.
4. Some women will try soy and flax in food to help relieve the side effects of menopause. Currently, studies have not proven that soy and flax help.
5. Wear lightweight and layered clothes. Body temperature fluctuates from hot to cold.
6. Keep a cold glass of water by your side. Due to hot flashes and excessive sweating, it is important to stay hydrated.
7. Relax.
8. Take time to laugh.

How to Avoid Menopausal Weight Gain

You don't have to gain weight as a result of menopause.
Elizabeth Somer, RD explains how to avoid weight gain after menopause.

The Menopause Blues

I Will Not Age

Is It Hot In Here, Or Is It Me?

Resources and References

The Menopause Diet Plan: A Natural Guide to Managing Hormones,
Health, and Happiness, by Elizabeth Ward, Hillary Wright

The International Menopause Society (IMS), in collaboration with the World Health Organization, has designated October 18 as World Menopause Day. To celebrate World Menopause Day, IMS is launching a new campaign to create awareness of understanding weight gain at menopause and the implications it can have on the future health of women in the post-menopausal period. 

For women aged 55–65 years, weight gain is one of their major health concerns, and many are not aware of the health implications of excessive weight gain, particularly around the abdomen, which is associated with a heightened risk of cardiovascular and metabolic disease and also impacts adversely on health-related quality of life and sexual function.
An educational toolkit of materials has been developed to support local country initiatives throughout the month of October to raise awareness of this potential health issue, and many have been translated into key languages to ensure the campaign has a truly international perspective.

The IMS hopes that national societies will take the opportunity of World Menopause Day to highlight the increasing importance of menopausal health issues by contacting the women of their country to encourage them to talk to their doctors about menopause and its long-term effects.

October 16, World Food Day 2026, Innovate today. Nourish tomorrow.

 World Food Day

Either we build a future for all, or
there will be no acceptable future for anyone.

The Food and Agriculture Organization of the United Nations (FAO) established World Food Day in November 1979. FAO celebrates World Food Day each year on October 16th, the day on which the Organization was founded in 1945.

The Food and Agriculture Organization of the United Nations announces the official World Food Day theme. The goal is to focus on World Food Day observances and raise awareness and understanding of approaches to ending hunger. 

World Food Day

Innovate today. Nourish tomorrow.

Food is the essence of life and the bedrock of our cultures and communities. Preserving access to safe and nutritious food is and will continue to be an essential part of the response to, particularly for, poor and vulnerable communities.

In a moment like this, it is more important than ever to recognize the need to support our food heroes - farmers and workers throughout the food system - who ensure that food makes its way from farm to fork, even amid disruptions.

Achieving food security for all is at the heart of FAO's efforts—making sure people have regular access to enough high-quality food to lead active, healthy lives. 

The three main goals are the eradication of hunger, food insecurity, and malnutrition; the elimination of poverty and the driving forward of economic and social progress for all; and, the sustainable management and utilization of natural resources, including land, water, air, climate and genetic resources for the benefit of present and future generations.

The objectives of World Food Day are to:
    Don’t waste water.

    Diversify your diet.
    Keep fish populations afloat.
    Keep soils and water clean.
    Buy organic
    Energy-efficient is best
    Use solar panels or other green energy systems
    Buy only what you need
    Pick ugly fruits and vegetables
    Don’t let labels fool you
    Limit your plastic
    Recycle paper, plastic, glass, and aluminum
    Store food wisely
    Love your leftovers
    Make plant food
    Be rubbish-savvy
    Make cities greener
    Shop local.
    Protect forests and save paper.
    Bike, walk, or use public transport
    Be a conscientious consumer
    Keep up to date on climate change
    Be an advocate!

*Encourage attention to agricultural food production and to stimulate national, bilateral, multilateral, and non-governmental efforts to this end;

*Encourage economic and technical cooperation among developing countries;

*Encourage the participation of rural people, particularly women and the least privileged categories, in decisions and activities influencing their living conditions;

*Heighten public awareness of the problem of hunger in the world;

*Promote the transfer of technologies to the developing world; and

*Strengthen international and national solidarity in the struggle against hunger, malnutrition, and poverty and draw attention to achievements in food and agricultural development.

To learn more about World Food Day, visit the Food and Agriculture Organization of the United Nations (FAO).

October 15, Global Handwashing Day

Global Handwashing Day will involve millions of people in over 100 countries worldwide. Global Handwashing Day (GHD) was created to:
• Foster and support a global culture of handwashing with soap.
• Shine a spotlight on the state of handwashing in every country.
• Raise awareness about the benefits of handwashing with soap.

Why Handwashing with Soap?

Handwashing with soap is the most effective and inexpensive way to prevent diarrheal and acute respiratory infections, which take the lives of millions of children in developing countries every year. Together, they are responsible for the majority of all child deaths. Yet, despite its lifesaving potential, handwashing with soap is seldom practiced and difficult to promote.

Turning handwashing with soap before eating and after using the toilet into a habit could save more lives than any single vaccine or medical intervention. It could cut diarrhea deaths by almost half and acute respiratory infection deaths by one-quarter. A vast change in handwashing behavior is critical to meeting the Millennium Development Goal of reducing deaths among children under the age of five by two-thirds by 2015.

Global Handwashing Day focuses on children because they suffer the most from diarrheal and respiratory diseases and deaths. Still, research shows that children can be powerful agents for changing behaviors like handwashing with soap in their communities.

When should you wash your hands?
·         Before, during, and after preparing food
·         Before eating food
·         Before and after caring for someone who is sick
·         Before and after treating a cut or wound
·         After using the toilet
·         After changing diapers or cleaning up a child who has used the toilet
·         After blowing your nose, coughing, or sneezing
·         After touching an animal or animal waste
·         After touching garbage
 

For more information on handwashing with soap, including research, tools, and news, visit www.globalhandwashing.org.

It’s In Your Hands

Resources and References

1. CDC, Centers for Disease Control and Prevention, Handwashing: Clean Hands Save Lives

1. Partnership for Food Safety Education, Fight BAC!

2. The Scrub Club is a fun, interactive, and educational website that teaches children the proper way to wash their hands. The site contains interactive games, educational music, downloadable activities for kids, educational materials for teachers, and program information for parents.

3. Healthy Schools, Healthy People, It’s a SNAP! (School Network for Absenteeism Prevention) The program is a joint initiative of the CDC and the American Cleaning Institute. It seeks to improve hand hygiene habits to help prevent the spread of infectious diseases and reduce related absenteeism. This grassroots, education-based effort can improve health by making handwashing an integral part of the school day. Without proper hand cleaning, a single infection can quickly spread among students, teachers, family, and friends.
4. World Hand Hygiene Day, WHO