The overarching objective of Mandela Day is to inspire individuals to take action to help change the world for the better, and in doing so build a global movement for good. Ultimately it seeks to empower communities everywhere. “Take Action; Inspire Change; Make Every Day a Mandela Day.”
Individuals and organizations are free to participate in Mandela Day as they wish. We do however urge everyone to adhere to the ethical framework of “service to one’s fellow human”.
Raffis' tribute to humanity's hero sprang from Mandela's' call to global leaders in 2000 to turn this world around, for the children. In 2001, Raffi sang this for Nelson Mandela at Torontos Ryerson University.
Nelson Mandela Tribute from George Stroumboulopoulos
A short biography of Nelson Mandela
Nelson Mandela Day: If the legacy of Nelson Mandela’s life and work is to be dynamic, it must be “owned” by current and future generations. It must be accessible to everyone and applied in constantly changing contexts of time and place.
What’s the Difference Between Cane Sugar and High Fructose Corn Syrup (HFCS)?
Cane sugar (table sugar or sucrose) is extracted from sugarcane or sugar beets. Chemically, it’s made of 50% glucose and 50% fructose bonded together. Your body breaks it down into those simple sugars during digestion.
High-fructose corn syrup (HFCS) is derived from cornstarch. Enzymes convert some of the glucose in corn syrup into fructose, resulting in blends such as HFCS-55 (approximately 55% fructose, 45% glucose, commonly used in soft drinks) and HFCS-42 (used in some baked goods and condiments).
Is Cane Sugar Better Than High Fructose Corn Syrup?
Nutritionally, they are very similar:
Both provide roughly the same calories (about 4 per gram).
Both are forms of added sugar that, in excess, can contribute to weight gain, insulin resistance, fatty liver disease, and increased risk of heart disease.
Some people assume cane sugar is “healthier” because it sounds more natural, but your body metabolizes them almost the same way. The real issue is how much added sugar you consume overall, not the specific type.
Bottom line:
✅ Enjoy both sparingly.
✅ Focus on limiting added sugars of all kinds.
✅ Choose whole fruits and naturally sweet foods for a healthier diet.
Tips for Reducing Added Sugars in Your Diet
Even though cane sugar and HFCS are metabolized similarly, being mindful of your overall intake can make a big difference for your health. Here’s how:
✅ Read labels carefully.
Look for “Added Sugars” on Nutrition Facts. Ingredients such as cane sugar, corn syrup, honey, agave, or molasses all contribute to added sugar.
✅ Limit sweetened drinks.
Sodas, fruit punches, and energy drinks are major sources of HFCS and cane sugar. Try sparkling water with a splash of citrus instead.
✅ Choose unsweetened versions.
Opt for plain yogurt, nut butters, and cereals without added sweeteners—then add fresh fruit or a drizzle of honey if needed.
✅ Watch “natural” claims.
Even products labeled “made with cane sugar” or “no HFCS” can still contain high levels of added sugar. Natural doesn’t always mean healthy.
Bottom line: Whether it’s cane sugar or HFCS, moderation is key. By checking labels, choosing whole foods, and being mindful of added sugars, you can enjoy a sweeter life without overdoing it.
When foodborne illnesses make the news, names like Salmonella and E. coli often come to mind. Another infection that deserves attention is cyclosporiasis, an intestinal illness caused by the parasite Cyclospora cayetanensis. While it is less common than some other foodborne illnesses, it can cause prolonged digestive symptoms and may be linked to contaminated fresh produce.
What Is Cyclosporiasis?
Cyclosporiasis is an infection of the small intestine caused by the microscopic parasite Cyclospora cayetanensis. The illness primarily affects the digestive system and can last for days or even weeks if left untreated. Some people experience recurring symptoms that seem to improve before returning again.
What Are the Symptoms?
Symptoms usually begin about one week after swallowing the parasite, although they can appear anywhere from 2 to 14 days later. Common symptoms include:
Frequent, watery diarrhea
Loss of appetite
Weight loss
Stomach cramps and bloating
Nausea and vomiting
Fatigue
Low-grade fever
Some people, especially healthy adults, may have mild symptoms or none at all. However, young children, older adults, and people with weakened immune systems may become more seriously ill.
How Do You Get Cyclosporiasis?
People become infected by consuming food or water contaminated with Cyclospora parasites. Fresh produce is the most common source because fruits and vegetables are often eaten raw.
Foods that have been linked to outbreaks include:
Leafy greens
Cilantro
Basil
Snow peas
Raspberries
Other fresh fruits and vegetables
Unlike many stomach bugs, Cyclospora is not usually spread directly from person to person. The parasite needs time in the environment, usually several days to weeks, before it becomes infectious. This makes direct transmission much less likely.
How Is It Diagnosed?
Because the symptoms are similar to many other gastrointestinal illnesses, your healthcare provider may order a stool test specifically designed to detect Cyclospora. Routine stool tests may not always identify the parasite, so it's important to mention recent travel or consumption of fresh produce if you've been sick.
Treatment
Cyclosporiasis is typically treated with the antibiotic trimethoprim-sulfamethoxazole (TMP-SMX), which is highly effective for most people.
If you are allergic to sulfa medications, your healthcare provider will discuss alternative treatment options, although they may be less effective.
During recovery, it's also important to:
Drink plenty of fluids to prevent dehydration.
Rest as needed.
Follow your healthcare provider's recommendations if symptoms persist.
Prevention Tips
Although no method can eliminate all risk, these steps can help reduce your chances of infection:
Wash fresh fruits and vegetables thoroughly under running water before eating.
Refrigerate perishable produce promptly.
Practice good hand hygiene before preparing or eating food.
Drink safe, treated water, especially when traveling.
Follow food safety alerts and recalls involving fresh produce.
Keep in mind that washing produce may reduce contamination but may not completely remove Cyclospora. Buying produce from reputable sources and staying informed about food recalls can also help lower your risk.
When Should You See a Healthcare Provider?
Contact your healthcare provider if you experience:
Diarrhea lasting more than a few days
Severe dehydration
Bloody stools
High fever
Significant weight loss
Persistent vomiting
Early diagnosis and treatment can shorten the illness and help prevent complications.
The Bottom Line
Cyclosporiasis is a preventable foodborne illness caused by the parasite Cyclospora cayetanensis. It is most often linked to contaminated fresh produce and causes prolonged diarrhea and digestive discomfort. Fortunately, it is treatable with the appropriate antibiotic, and following good food safety practices can help reduce your risk of infection.
If you develop ongoing diarrhea after eating fresh produce or traveling, don't ignore your symptoms. Talk with your healthcare provider to determine whether testing for Cyclospora is appropriate.
On May 8, 1999, Dan Glickman, Secretary of Agriculture of the United States of America proclaimed the month of July as "National Blueberry Month".
Spotlight on Blueberries
Blueberry Facts. Blueberries are a native North American fruit produced in 35 States. Fresh blueberries are available for about eight months of the year from producers across the United States and Canada. North America is the world's leading blueberry producer. The North American harvest runs from mid-April through early October, with peak harvest in mid-May through August. Blueberries can be found in the market all year round, along with frozen, canned and dried blueberries. Blueberries are low in calories and sodium and are a good source of fiber. Blueberries rank high in antioxidants that help protect against cancer, heart disease and other age-related diseases. Researchers have found compounds in blueberries that may help prevent urinary tract infection.
Purchasing Blueberries When purchasing fresh blueberries, look for firm, plump, dry berries with smooth skins and a silvery sheen. Check the color - reddish berries aren’t ripe but can be used in cooking. Avoid soft or shriveled fruit or any signs of mold. Containers with juice stains indicate that the fruit may be bruised. Storing Blueberries Refrigerate fresh blueberries as soon as you get them home, in their original plastic pack or in a covered bowl or storage container. Wash berries just before use. Use within 10 days of purchase. Freezing Blueberries Freeze unwashed and completely dry. Discard berries that are bruised or shriveled. Blueberries can be frozen in their original plastic pack or in resealable plastic or frozen bag or transferred to a freezer container. Remember to rinse them before using. Serving Suggestions *Add blueberries to your favorite muffin or pancake recipe. *Combine blueberries with yogurt and granola cereal.*Sprinkle blueberries over mixed greens. *Serve blueberries with sour cream, yogurt or cottage cheese.
Celebrating Blueberries During the month of July, we enjoyed the sweet flavor of blueberries in various recipes. Below are some of the photographs taken to capture their versatility and beauty.
Recipe: Blueberry Smoothie
Recipe. Frozen Blueberry Yogurt (low fat) with Fresh Blueberries
Recipe. Blueberry Ices with Kiwi and Blueberries
Recipe. Orange Sections and Fresh Blueberries
Recipe. Blueberries with Vanilla Ice Cream (light), Blueberry Ices and Frozen Blueberry Yogurt (low fat)
Recipe. Blueberry Crumb Ice Cream with Fresh Blueberries
National Hot Dog and Sausage Council How It's Made - Hot Dogs U.S. Laws Regulating Hot Dogs Food Safety Hot Dogs and Nutrition Hot Dogs and Sodium Nitrate Choking risk Commercials Then and Now
The U.S. Chamber of Commerce designated July as National Hot Dog Month in 1957. The National Hot Dog and Sausage Council (http://www.hot-dog.org) was established in 1994 by the American Meat Institute and is funded by contributions from hot dog and sausage manufacturers, as well as suppliers of equipment, ingredients, and services. The Council conducts scientific research and informs consumers and media on quality, safety, nutrition, and preparation of hot dogs and sausages.
What's In A Hot Dog by Joy Bauer
U.S. Laws Regulating Hot Dogs
A hot dog, frankfurter, or wiener is a cooked sausage. It can be made from beef, pork, veal, turkey, chicken, or a combination of these, and the label must state the type of meat and other ingredients used. Federal Standards of Identity.
1. Hot dogs may not contain more than 30% fat or no more than 10% water.
2. Beef or all-beef: Only beef with no soybean protein or dry milk solid fillers added.
3. Kosher: All beef, usually heavily seasoned.
4. Frankfurter may contain up to 3.5 percent fillers from a combination of meats.
5. Turkey or Chicken Franks can contain turkey or chicken and turkey or chicken skin and fat in proportion to a turkey or chicken carcass.
6. If a variety of meats, cereal, or soy fillers are used, the product name must be changed to "links," or the presence must be declared on the label. Hot dogs can contain 15% byproducts, such as heart, kidney, liver, or other organs. But they must be labeled.
7. Up to 3.5% non-meat binders and extenders (such as nonfat dry milk, cereal, or dried whole milk) or 2% isolated soy protein may be used but must be shown in the ingredients statement on the product's label by its common name.
8. The label must say so if a hot dog has a casing or a thin skin and it is different from the meat used in the hot dog. For example, if a chicken hot dog has a pork casing, the label must list the pork casing on the ingredients list. If the casing is artificially colored, the label must indicate this
9. The ingredients statement must list all ingredients in the product in order of predominance, from highest to lowest amounts.
10. To protect consumers against Bovine Spongiform Encephalopathy, mechanically separated beef is considered inedible and is prohibited for use as food. It is not permitted in hot dogs or any other processed product. (Mechanically separated meat is a process whereby meat is separated from the bone by scraping, shaving, or pressing the meat from the bone without crushing, breaking, or grinding the bone.)
11. Mechanically separated pork is permitted and must be labeled as "mechanically separated pork" in the ingredients statement. Hot dogs can contain no more than 20% mechanically separated pork.
12. Hot dogs can contain any mechanically separated chicken or turkey.
A vegetarian hot dog is a hot dog produced completely from non-meat products. Vegetarian hot dogs are usually made from soy protein, but some contain egg whites (not acceptable to vegans). There are also vegetarian hot dogs made from tofu.
Food Safety 1. Hot dogs should be reheated until steaming hot before eating due to the threat of listeriosis.
2. If there is no product date, hot dogs can be safely stored in the refrigerator in the unopened package for 2 weeks; once opened, only 1 week.
3. Frozen hot dogs maintain their quality for about 1 or 2 months.
4. Do not leave hot dogs at room temperature for more than 2 hours and no more than 1 hour when the temperature exceeds 90 °F.
Hot Dogs and Nutrition The traditional hot dog is high in fat and salt and contains very little fiber. Yet Americans typically consume 7 billion hot dogs during Hot Dog Season, which runs from Memorial Day to Labor Day.
Below is a list of hot dogs: beef, pork, turkey, low-fat, no-fat, and vegetarian. Moderation, individual needs, and preferences are key to planning your meals. If you eat hot dogs more than once a week, it might be wise to choose a lower-fat variety. The analysis provided is based on 2 ounces cooked. It is important to read the label and check the portion size. Some of the hot dogs listed below were rounded up to 2 ounces in order to show a comparison of equal weight.
Hot Dogs and Sodium Nitrate/Nitrite
Many brands of hot dogs contain sodium nitrite and nitrate. Nitrite and nitrate are used as food preservatives and flavor enhancers, prevent spoilage, and help prevent botulism. They occur naturally in some vegetables, fruits, grains, spices, and water. In the 1970s, several studies linked nitrite consumption with cancer in laboratory rats. As a result, the FDA and the USDA commissioned a comprehensive review of sodium nitrite's role as a food additive. The National Academy of Sciences (NAS) results stated that nitrite does not cause cancer, although exposure to high nitrate levels in certain populations may be associated with cancers. The NAS recommended reducing people's exposure to both nitrates and nitrites as much as possible without endangering the protection against botulism.
The meat industry has substantially changed in the past 20 years to address concerns about nitrite in cured meats. It reduced the use of nitrite in the processing of cured meats and now averages one-tenth of what the regulations allow.
A Consumer Report analysis found that the nitrates and nitrites in all the hot dogs tested were well below the maximum level for the additives established by the USDA. A hot dog labeled uncured cannot add nitrates or nitrites, but that does not necessarily mean the product is free of them. The three uncured hot dogs tested contained nitrites and nitrates because the compounds occur naturally in spices and other natural ingredients added during processing.
As I reviewed the literature, it was clear the controversy over nitrites causing cancer still exists today. The American Institute for Cancer Research report found that consuming one 50-gram serving of processed meat (about one hot dog) every day increases the risk of colorectal cancer by 20 percent. According to the AICR, the average risk of colorectal cancer is 5.8 percent, but 7 percent when a hot dog is consumed daily over years.
Choking Risk
Hot dogs present a significant choking risk, especially for children under 14 years of age. Seventeen percent of all food-related asphyxiations are caused by hot dogs. It is suggested the size, shape, and texture of hot dogs be modified to reduce the risk of choking. Pediatric emergency doctors note that a wedged hot dog is almost impossible to dislodge from a child's windpipe. To serve hot dogs safely for children, one should slice the hot dog into bite-size pieces. For adults, slicing hot dogs down the middle length is recommended.
Commercials Then and Now
Hebrew National Hotdog Commercial
1978 commercial for Oscar Mayer Hot Dog Wieners. Hot diggity!
How do you celebrate "National Mojito Day" and "National Rainier Cherry Day"?
We found the recipe: "Rainier Cherry Mojito" by Cookie and Kate @cookieandkate #NationalMojitoDay #NationalRainierCherryDay
What is a Rainier Cherry? Rainier is a cultivar of cherry. It was developed in 1952 at Washington State University by Harold Fogle, and named after Mount Rainier. It is a cross between the 'Bing' and 'Van' cultivars. 'Rainiers' are considered a premium type of cherry. They are sweet with thin skin and thick creamy-yellow flesh.
What is Mojito? Mojito is considered a Cuban highball. Traditionally, a mojito is a cocktail that consists of five ingredients: white rum, sugar, lime juice, soda water, and mint. Its combination of sweetness, citrus, and herbaceous mint flavors is intended to complement the rum and has made the mojito a popular summer drink.
Celebrate the occasion of Make Your Own Sundae Day by hosting an Ice Cream Sundae Party. Take the opportunity to indulge in your favorite ice cream, ice milk, or frozen yogurt while also exploring some delicious and healthy toppings. Here's a selection of wholesome toppings to choose from:
Fresh Fruit Medley: Slice up various colorful fruits such as strawberries, blueberries, raspberries, bananas, and kiwis to add a burst of natural sweetness and vitamins to your sundae.
Crunchy Granola: Sprinkle some crunchy granola over your ice cream to add a delightful texture and a hint of whole grains.
Chopped Nuts: Opt for heart-healthy nuts like almonds, walnuts, or pistachios that provide a satisfying crunch and a dose of healthy fats.
Shredded Coconut: Add a tropical twist to your sundae with a sprinkling of shredded coconut, rich in fiber and medium-chain triglycerides.
Dark Chocolate Shavings: Indulge your chocolate cravings with a small handful of dark chocolate shavings. Dark chocolate contains antioxidants and may have various health benefits.
Chia Seeds: Boost the nutritional value of your sundae by adding chia seeds, which are packed with omega-3 fatty acids, fiber, and protein.
Greek Yogurt Drizzle: Swap out traditional whipped cream for a dollop of creamy Greek yogurt, which adds a tangy twist and some extra protein.
Cinnamon Sprinkle: Sprinkle a pinch of cinnamon over your sundae for added flavor.
Dried Fruit: Experiment with dried fruits like raisins, cranberries, or apricots.
By incorporating these healthier toppings into your ice cream sundae bar, you can enjoy a balance between indulgence and nourishment, making it a delightful treat for everyone at the party.
Frozen Vanilla Greek Yogurt with a Variety of Fruits
Ingredients 1/2 cup (102 g) Frozen Vanilla Greek Yogurt Variety of Fresh Fruits. 1 Tablespoon of each: Orange, Strawberries, Blueberries, Kiwi, Raspberries, & Mango
Before setting out your picnic feast, ensure your hands and surfaces are clean.
Place cold food in a cooler with ice or frozen gel packs. Cold food should be stored at 40°F or below to prevent bacterial growth. Meat, poultry, and seafood should be packed while frozen to stay colder longer.
Pack beverages in one cooler and perishable foods in another. This will prevent perishable foods from being exposed to warm outdoor temperatures.
Limit the times the cooler is opened to keep the contents cold longer.
Be sure to keep raw meat, poultry, and seafood securely wrapped. This keeps their juices from contaminating prepared and cooked foods or foods that will be eaten raw, such as fruits and vegetables.
Rinse fresh fruits and vegetables under tap water before packing them in the cooler.
Preheat oven to 400 degrees F° (200° degrees C). Use a non-stick baking sheet or spray lightly with cooking spray.
Arrange potato strips in a single layer on the baking sheet, skin sides down. Spray with cooking spray and sprinkle with thyme and salt and pepper to taste.
Bake 25 minutes in the preheated oven, or until golden brown.
Watermelon Wonderland: Fun Creations for all ages.
The National Watermelon Promotion Board(NWPB) is a non-profit organization formed in 1989 by watermelon growers and shippers. Their goal is to increase consumer demand for watermelon through promotion, research, and educational programs. The NWPB has developed marketing programs to boost watermelon sales in supermarkets throughout the U.S. and Canada. Their site contains recipes, nutrition facts, fun games for children, lessons for educators, and information for health professionals and the media.
Watermelon and Food Safety
1. Wash your hands thoroughly with soap and water before cutting watermelons.
2. Wash the outer surface of the melon with clean running water and dry to remove any dirt. If you purchase a pre-cut piece of watermelon, you should rinse the rind portion in fresh water and dry it.
3. Wash cutting boards, countertops, scoops, knives, and other equipment or utensils with hot water and soap to avoid cross-contamination.
4. If you refrigerate the watermelon after purchasing, be sure to keep the watermelon cool.
5. Always refrigerate watermelon once you have cut into it. Place in a covered container or cover the cut surface with plastic wrap to prevent the melon from becoming mushy.
Nutrition Facts about Watermelon
Watermelon is rich in Vitamin A and Vitamin C, contains no Trans Fatty Acid, no Cholesterol, very low in sodium, and has only 46 calories in One Cup. Watermelon contains lycopene, an antioxidant which may reduce the risk of cancer.
Watermelon contains about 6% sugar and 92% water by weight. It is a great way to get additional fluids.
Creating Snacks or a
Light Meal using Watermelon
Shrimp
Cocktail Watermelon
Watermelon Fruit Cup
Watermelon
Stuffed Sushi
Watermelon
Stuffed Chicken Salad with Crackers, Raspberries & Mango
Watermelon
Stuffed Tabouli with Goat Cheese
Watermelon
Stuffed Granola with Seasonal Fruit
Watermelon Circles with Feta Cheese and Lentil Salad
Free 7 Day Healthy Meal Plan (July 20-26)
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A free 7-day, flexible weight loss meal
plan including breakfast, lunch and dinner ideas and a shopping list. All
recipes include macros and Weight Watcher...
Cous Cous and Lentil Salad
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I thought I would share a salad I made the other day. A simple cous cous
and lentil salad
To make - cook the cous cous and let it cool, add tomatoes, cuc...
