National Pickle Day - Nutrition and Pickling

                      Quick Pickles - Everyday Food with Sarah Carey

Nutrition

World Kindness Day Health Benefits of Kindness

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. Random acts of kindness are encouraged by various communities, either spontaneous or planned in advance.

Kindness

The Random Acts of Kindness Foundation

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.

Reach Out and Touch Somebody's Hand

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 been 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 benefits us and has a positive effect on the community.

Try Some Kindness (The Letter K Song)

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.

National Hunger & Homeless Awareness Week

This is National Hunger and Homeless Awareness Week. How You Can Help... 

I've heard about Chicken Soup for the Soul but have not read any books. I browsed the site and was fascinated and inspired by the stories. I came across one specific story devoted to Hunger and how a group sold pizza for $1.00 to raise money for the hungry.

New York City's Biggest Pizza Party
Helps Feed The Hungry


National Hunger & Homeless Awareness Week 

No one should worry about whether they will have food on their plates or a roof over their heads. But the reality is that hunger and homelessness are widespread problems that affect far too many people. Many Americans live on the edge, forced to choose between basic necessities like purchasing food, paying rent, or going to the doctor.

Needed items and services might include:

• Clothing. The lack of clean, well-fitting clothes and shoes causes great hardship beyond exposure to the elements—it hurts one's self-image and chance to get ahead. People experiencing homelessness must travel light, with few opportunities to safely store or adequately clean what they can't carry. In job interviews, a poorly dressed person has little chance for success. Give your clean clothes to those who could use them. Before you give your clothes or start a clothing drive, talk to your local shelter and find out what items they need. Most have limited storage space and can't use winter clothes in summer or vice versa. Some serve only a specific group of people. Please clean the clothes before you donate them.

• In-kind services and materials. Service providers may use copying, printing, food, transportation, marketing assistance, computer equipment and assistance, electrical work, building materials, plumbing, etc.

• Household goods or other items. Service providers may need kitchen utensils, furniture, books, toys, games, stuffed animals, dolls, diapers, etc.

• Books. People experiencing homelessness may have limited access to a library and find that there is little for them to do when spending a night at a shelter. Find out if your local shelter would appreciate donations of books. Consider organizing a book drive to create a small library at the shelter if there is not one already.

• Computers. Many non-profit organizations need help purchasing expensive but essential equipment such as computers. A local shelter or service provider might greatly appreciate the donation if you have a machine you no longer need. Shelter guests might also enjoy donating devices for their use, although you should check if a shelter would have space to set up public computers.

• Homeless "survival kits." Create and distribute kits that include cups, pots, pans, soap, shampoo, toothpaste, toothbrushes, and cosmetics. (Try coordinating this through a group that gives out meals from a van, for example.)  During cold weather, organize drives for blankets, coats, hats, scarves, mittens, socks, etc.

• Phone calls. Help people experiencing homelessness contact loved ones by offering the opportunity to make free long-distance calls on holidays. Donate to or organize a cell phone drive for the homeless.

• Job opportunities. Encourage your company, school, or place of worship to hire people experiencing homelessness (if they are not already working). Most unemployed, homeless adults desperately want to work but need an employer to give them a chance.

• Support for a homeless person or family. As people move out of a shelter or transitional housing program, consider raising money to contribute for a security deposit or assist by contributing household goods, babysitting, or moral support. See if your local shelter has a partnering program.

   

National Hunger & Homeless Awareness Week

Chicken Soup for the Soul

Happy Birthday Sesame Street Super Healthy Heroes

Sesame Street premiered on Public Broadcasting Service (PBS) stations on November 10, 1969. 

Sesame Street: Healthy Habits with Grover PSA| #CaringForEachOther

To celebrate Sesame Street's commitment and dedication to children's education we created our Sesame Street Friends out of nutritious foods. Can you find the Artichoke Leaves, Blackberries, Blueberries, Broccoli, Celery, Corn, Cottage Cheese, Eggs, Figs, Grapefruits, Green Beans, Guavas, Mushrooms, Onions, Orange, Parsley, Prunes, Raisins, Raspberries, Red Peppers, Strawberries, Tomatoes, and Watermelon?

The Sesame Street sign is made from cottage cheese,
spinach, corn, and white beans.

Do you know other foods that are Green?

Can you name the foods that match
the letters in Happy Birthday?

To learn more about the Sesame Workshop, visit http://www.sesameworkshop.org/. Sesame Street is a production of Sesame Workshop, a nonprofit educational organization making a meaningful difference in the lives of children worldwide by developing innovative and engaging educational content delivered in various ways.

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

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