National Menopause Month 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 the 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

Menopause Awareness Month (MAM), we have a vision that women all over the world will one day be able to embrace menopause rather than suffer from its symptoms.
Academy of Nutrition and Dietetics, Eating Right during Menopause

National Fruits and Veggies Month – The ABC’s of Fruits and Vegetables

Fruits and Vegetables Key Consumer Message:

Dietary Recommendations 

for Americans, 2015 - 2020 

Fruits and Vegetables 

There are three reasons to eat the recommended amounts of fruits and vegetables.

1. Most vegetables and fruits contribute a wide variety of nutrients, including folate, magnesium, potassium, dietary fiber, and vitamins A, C, and K. 

2. Consumption of fruits and vegetables is associated with reduced risk of many chronic diseases, such as cardiovascular disease and certain types of cancer.

3. Most fruits and vegetables have no cholesterol and are low in calories and fat. Eating more will help maintain a healthy weight.

From MyPlate.gov
What Foods Are in the Fruit and Vegetable Groups?

Fruits. Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.

In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the Fruit Group. The following link lists specific fruits and amounts that count as one cup of fruit (or in some cases equivalents for ½ cup are noted.) MyPlate Fruits. 

Vegetables. Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.  Vegetables are organized into 5 subgroups, based on their nutrient content. Dark-green vegetables; Red and orange vegetables; Beans and peas (legumes); Starchy vegetables; and Others. 

In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens is considered as 1 cup from the Vegetable Group. The following link lists specific vegetables and amounts that count as 1 cup of vegetables (or in some cases equivalents for ½ cup are noted).  MyPlate Vegetables. 

Safety with Fruits and Vegetables

* Rinse and wash fruits and vegetables before preparing or eating them. Under clean, running water, rub fruits and vegetables briskly with your hands to remove dirt and surface microorganisms. Dry with a clean cloth towel or paper towel after rinsing.
* Keep fruits and vegetables separate from raw meat, poultry and seafood while shopping, preparing and storing.

Teaching Kids to Eat Their
Fruits and Vegetables


Healthy Kids PSA: Color of Life

Presented by Fruits and Veggies, More Matters

Bring color to your life, and your plate, with nutritious, delicious vegetables.
Visit Fruits and Veggies, More Matters
for healthy recipes, menus,
fruit and vegetable nutrition information,
tips on healthy meal planning and
how to get your
kids involved in healthy cooking!



Fruits and Vegetables Song

Resources

1. 2015-2020 Dietary Guidelines for Americans

2. Fruits and Veggies, More Matters

3. MyPlate.gov

International Coastal Cleanup

Ocean Conservancy was founded in 1972, with goals to promote healthy and diverse ocean ecosystems and to oppose practices that threaten oceanic and human life.

Ocean Conservancy believes it's time to look beneath the surface to see where the health of our planet really begins. It’s time to recognize the source that sustains us day to day with the food we eat, the water we drink, and the air we breathe...to discover that all living things are connected to the ocean. It’s time to understand that going green starts with living blue. It’s time to start a sea change.

Mission: Ocean Conservancy promotes healthy and diverse ocean ecosystems and opposes practices that threaten ocean life and human life. Through research, education, and science-based advocacy, Ocean Conservancy informs, inspires, and empowers people to speak and act on behalf of the oceans. In all its work, Ocean Conservancy strives to be the world's foremost advocate for the oceans.

Nearly three-quarters of the Earth's surface is covered by water. The oceans have played a crucial role in the history and sustenance of all life.

The World's Oceans...
* Generates most of the oxygen we breathe

* Helps feed us

* Regulates our climate

It's up to each one of us to help ensure that our ocean is protected and conserved for future generations. Please don't just leave memories of the wonders of the Oceans.

To learn more about the Ocean Conservancy and to get involved, visit:
Website:  Ocean Conservancy
Twitter: @ourocean
YouTube: Ocean Conservancy
Facebook. Ocean Conservancy

The following videos show the beauty of the oceans, life under the sea, and the effects humans and industry have had on the ocean.

Disney describes the beauty and
the important role the ocean plays in our lives.
Oceans - Disney Nature Trailer

The "Little Mermaid Under the Sea"

From "As Purchased to "Edible Portion": Papaya

Purchasing nutrient analysis software and learning how to use the program is only useful if you have the knowledge to convert “as purchased” ingredients to the “edible portion.” Recipes are usually written based on what the consumer needs to purchase. The individual analyzing the recipe must evaluate the recipe based on the actual food-ready-to-eat (unless the food is meant to be eaten whole.) This book describes how to read a recipe and enter the correct ingredients and amounts, in order to provide an accurate nutrient analysis.

Click this link to learn more about the book and purchase.

Nutrient Analysis Services 

Ensure accurate nutrient analysis for your recipes utilizing an extensive research database and over 25 years experience. A valuable service for the Recipe Blogger, Media, Cookbook Publishers, Writers, Chefs, and Recipe Websites. Your readers will benefit from the Nutrient information and a Registered Dietitian. Contact: Dietitians-Online.com; Sandra Frank, Ed.D, RDN, LN, FAND at recipenews@gmail.com

Quiz: Do you have the knowledge and skills necessary to analyze a recipe? 

Below are a series of questions to determine your knowledge of foods and recipes in order to perform a nutrient analysis. The answers can be found at the following link.

1. How much does one cup of cheerios weigh in ounces and grams?

2. How many apples should you purchase to yield 2.75 cups, peeled, cored, and chopped?

3. The recipe states to purchase one pound potatoes. Directions: Bake potatoes and peel. How many ounces will you analyze?

4. How many ounces of lobster would you analyze, if provided with a 1-1/2 pound lobster in a shell?

5. Recipe states to purchase one pound chicken breast with bone and skin. Directions: Broil, remove skin. How many ounces of cooked chicken would you analyze?

6. How many cups of cooked kidney beans would one pound dried kidney beans yield?

7. Recipe states to purchase one pound lean ground beef and broil. Drain fat. How many ounces of cooked ground beef would you analyze?

8. Recipe states to marinade chicken in refrigerator overnight. Prior to cooking, the marinade is drained and discarded. What percentage of the marinade should be included in the analysis?

Follow the link for the answers - Answers to Quiz

September is Hunger Action Month

To learn more how you can help, visit http://hungeractionmonth.org/

The following is a summary of the information found on the Feeding America Website. 

September is Hunger Action Month™, when Feeding America and member food banks ask everyone in America to take action to fight hunger in their community, all month long. Hunger Action Month is your opportunity to join a movement that has a real and lasting impact on our effort to feed more Americans than ever before. Whether it’s by advocating and raising awareness, making donations, or volunteering, you can find the way that’s right for you to make a difference during Hunger Action Month. Together, we can solve hunger.

Feeding America is a nationwide network of 200 food banks and 60,000 food pantries and meal programs that provide food and services to people each year. Together, we are the nation’s leading domestic hunger-relief organization. Our network serves virtually every community in all 50 states, Washington D.C., and Puerto Rico.

The process of getting food to hungry Americans requires a dynamic infrastructure and sophisticated management. Feeding America secures donations from national food and grocery manufacturers, retailers, shippers, packers and growers and from government agencies and other organizations. Feeding America then moves donated food and grocery product to member food banks.

The food banks, in turn, distribute food and grocery items through food pantries and meal programs that serve families, children, seniors, and others at risk of hunger. Last year alone, the Feeding America network distributed more than 3 billion meals to people in need.

Feeding America nationwide network of food banks also supports programs that improve food security among the people we serve; educates the public about the problem of hunger; and advocates for legislation that protects people from going hungry. Individuals, charities, businesses, and government all have a role in ending hunger.
Hunger can affect anyone. Feeding America has identified groups at risk, including young children, hunger in the suburbs, rural hunger, senior hunger, and the working poor.

Brother, Can You Spare a Dime?

Special on Childhood Hunger
Kate is a fictional character who represents the very situation in which many children find themselves when their parents lose their jobs. Find out how you can help this Hunger Action Month http://hungeractionmonth.org/

Childhood hunger hinders a young person's ability to learn. They are more likely to suffer from poverty as an adult. Scientific evidence suggests that hungry children are less likely to become productive citizens. Insufficient nutrition puts children at risk for illness and weakens their immune system. The immature immune systems of young children, ages 0 – 5, make them especially vulnerable to nutritional deprivation and as a result, the ability to learn, grow, and fight infections are adversely affected.

Please find out how you can help during Hunger Action Month http://hungeractionmonth.org/