Tuesday, December 20, 2022

National Kiwi Fruit Day

The Kiwifruit

History of the Kiwifruit.
Originally discovered in the Chang Kiang Valley of China, kiwifruit was considered a delicacy by the great Khans who enjoyed the emerald green color and wonderful flavor. By the mid-1800s, the fruit had found its way into other countries and was nicknamed the Chinese gooseberry. New Zealand growers started to export this exotic fruit to specialized markets around the world.

Then in 1962, a California produce dealer began importing New Zealand gooseberries. The dealer renamed the product "kiwifruit" because of its resemblance to the fuzzy brown kiwi — New Zealand's funny-looking national bird. By the late 1960s, California began producing its own kiwifruit in the Delano and Gridley areas.

How to Eat A Kiwi

There's no "right" or "wrong" way to eat California Kiwifruit. But since most people find that slicing and scooping is a good way to get the most from their kiwifruit, we coined the word "slooping" to describe it! Here's how to sloop your kiwi:

Using a sharp knife, slice the kiwifruit lengthwise to create two identical halves. Then use a spoon to scoop the sweet, delicious meat of the kiwifruit from each half. Looking for maximum fiber and nutrition? Don't throw that skin away! It's loaded with nutrients and fiber, so rinse it off and bite right in! 

The kiwifruit is a rich source of Vitamin C, Vitamin B6, Vitamin K, and Fiber. It is low in calories, low in sodium, has no cholesterol, and only a small amount of fat. 

One Large Kiwifruit weighs about 3.5 ounces (100 grams) and provides the following nutrition.

Kiwi Mint Lemonade

Makes 4 servings 

If you don't have mint, try fresh lemon balm. The lemonade is also delicious without the herbs. 

1 cup (250 mL) water
 ½ (125 mL) cup granulated sugar
 ½ (125 mL) cup packed fresh mint leaves
 3 California kiwifruit
 3 lemons
 Sparkling water

1. In a medium saucepan, heat water with sugar over medium-high heat, stirring occasionally until sugar is dissolved. Simmer, uncovered, 5 minutes. Remove from heat and stir in mint leaves. Let stand 20 minutes.

2. Meanwhile, peel kiwifruit and cut into chunks. Puree in a food processor. Place puree in a pitcher. Strain cooled syrup into a pitcher, pressing on mint, then discard leaves. Refrigerate until cold. Squeeze juice from 2 lemons. Stir into kiwifruit mixture. Taste, squeeze in juice from remaining lemon for a tarter lemonade.

3. Pour into glasses. Top with sparkling water. Serve garnished with a slice of kiwifruit. Makes about 2¼ cups (550 mL) without sparkling water, enough for 4 drinks.

Top 10 Ways to Enjoy Kiwifruit, Fruits and Veggies Kiwifruit

December 21, National Fried Shrimp Day

Batter-Fried Shrimp

Makes 2 servings

1/2 cup light beer
1/2 cup whole-wheat flour
1/2 teaspoon Dijon mustard
1/8 teaspoon salt
1 tablespoon canola oil, divided
8 oz raw shrimp, peeled and deveined, tails left on
Freshly ground pepper, to taste

1. Whisk beer, flour, mustard and salt in a medium bowl until smooth.
2. Batter the shrimp right before you add to the skillet.
3. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat.
4. Hold shrimp by the tail and dip in the batter one at a time. Let excess batter drip off.
5. Add the shrimp to the hot oil, making sure they aren’t touching. Cook, turning once. Adjusting heat as necessary to prevent burning. Cook until golden brown on the outside and curled, 3 to 4 minutes total. Transfer to a paper towel and pat dry. Serve on a platter.
6. Season the shrimp with pepper and serve right away.

Nutritional Analysis

Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 40 years of experience. A great service for Recipe Bloggers, Media, Cookbook Publishers, Writers, Chefs, and Recipe Websites. Your readers will benefit from the Nutrition information and a Registered Dietitian. Contact: Dietitians-Online.com; Sandra Frank, Ed.D, RDN, FAND at recipenews@gmail.com

Monday, December 12, 2022

December 12, Gingerbread House Day
with a Healthier Look

Jake and I made this gingerbread house
with peanut butter, raspberries, blueberries,
dried apricots, and yogurt-covered raisins. It's alright
to snack on the decorations.

Jake and I also made a Hanukkah Gingerbread House.

The Gingerbread House is decorated with Fresh and Dried Fruits, Nuts, Vegetables, Peanut Butter, and Low Fat Cottage Cheese. Peanut Butter will take the place of the icing traditionally used. The cottage cheese and cauliflower will be the snow and a wonderful dip when ready to serve.

Before you get started, remember to wash your hands. Also, we need to wash the fresh fruits and vegetables.

When making the gingerbread house, leave any perishable items in the refrigerator until you are ready to use them; that includes the cheese and fresh fruits and vegetables.

Have fun and be creative.

Saturday, December 10, 2022

December 10, Human Rights Day
Providing Nourishment is a Human Right

Human Rights Day presents an opportunity every year to celebrate human rights, highlight a specific issue, and advocate for the full enjoyment of all human rights by everyone everywhere.

"It is absolutely clear that we need to regain the universality of human rights, the indivisibility of human rights, and we need to find a new energy that motivates young people around the world." - Volker Türk, UN High Commissioner for Human Rights.

2022 Theme: 
Dignity, Freedom, and Justice for All

In the decades since the adoption of the Universal Declaration of Human Rights in 1948, human rights have become more recognized and more guaranteed across the globe. It has since served as the foundation for an expanding system of human rights protection that today also focuses on vulnerable groups such as persons with disabilities, indigenous peoples, and migrants.

However, the promise of the UDHR, of dignity and equality in rights, has been under a sustained assault in recent years. As the world faces new challenges and ongoing – pandemics, conflicts, exploding inequalities, morally bankrupt global financial system, racism, climate change – the values and rights enshrined in the UDHR provide guideposts for our collective actions that do not leave anyone behind.

The year-long campaign seeks to shift the needle of understanding and action toward greater knowledge of the universality of the UDHR and the activism associated with it.

Imagine - Human Rights

(1) Everyone has the right to a standard of living adequate for the health and well-being of himself and his family, including food, clothing, housing, medical care, and necessary social services, and the right to security in the event of unemployment, sickness, disability, widowhood, old age or other lack of livelihood in circumstances beyond his control. 

(2) Motherhood and childhood are entitled to special care and assistance. All children, born in or out of wedlock, shall enjoy the same social protection.


Thursday, December 8, 2022

National Stress-Free Family Holiday Month
Tips for Coping with Holiday Stress and Depression

18 tips for coping with holiday stress and depression:

1.       Make realistic expectations for the holiday season.
2.       Set realistic goals for yourself.
3.       Do not take on more responsibilities than you can handle. Pace yourself.
4.       Make a list and prioritize the important activities. This can help make holiday tasks
     more manageable.
5.       Be realistic about what you can and cannot do.
6.       Do not put all your energy into just one day. The holiday cheer can be spread from
     one holiday event to the next.
7.       Live and enjoy the present. Look to the future with optimism.
8.       Don't set yourself up for disappointment and sadness by comparing today with the
    good old days of the past.
9.      If you are lonely, try volunteering some time to help others.
10.   Find holiday activities that are free, such as looking at holiday decorations, going
   window shopping without buying, and watching the winter weather, whether it's a
   snowflake or a raindrop.
11.   Limit your drinking, since excessive drinking will only increase your feelings of
12.   Try something new. Celebrate the holidays in a new way.
13.   Spend time with supportive and caring people.
14.   Reach out and make new friends.
15.   Make time to contact a long-lost friend or relative and spread some holiday cheer.
16.   Make time for yourself!
17.   Let others share the responsibilities of holiday tasks.
18.   Keep track of your holiday spending. Overspending can lead to depression when the bills arrive after the holidays are over. Extra bills with little budget to pay them can lead to further stress and depression.

1. Holiday Stress and Depression, WebMD   http://wb.md/2kw3Lh7

December 8, National Brownie Day
Comparing the Brands

The chocolate brownie is either fudge or cake-like, depending on its density. They may include nuts, frosting, whipped cream, chocolate chips, fruits, or other ingredients. 

Comparing the Brands

Recipe Resources


Tuesday, December 6, 2022

December 7, National Cotton Candy Day - The Secrets of Sugar

Cotton candy (also known as candy floss) is spun sugar. A typical serving on a stick is approximately 1 ounce/30 grams. Cotton candy contains sugar and often food coloring. This type of food is known as concentrated sweet or empty calories. One serving is equivalent to about 13 sugar cubes.

Nutrition Information

An educated consumer has the ability to make
wise food choices.

Thursday, December 1, 2022

December 1, National Eat a Red Apple Day

Health Benefits
Apple is a fruit rich in antioxidants and a good source of fiber. Quercetin is an antioxidant found in apples and may inhibit lung cancer. Pectin found in apples help treat diarrhea and constipation by adding bulk to the stool. Other benefits being studied include treatments for diabetes, heart disease, lowering blood pressure, lowering blood levels of LDL, 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”.

Baked Stuffed Apple

Yield 2 servings

2 medium apples 
1/2 cup bran flakes 
1/4 cup applesauce, unsweetened
1 Tbsp raisins 

1/2 teaspoon vanilla extract 
1/4 teaspoon cinnamon, ground 
1/4 teaspoon pumpkin pie spice

1. Preheat the oven to 350°F.
2. Core and slightly hollow out the apples with a spoon, leaving the bottom of the apples intact to create a well for the filling. Place the apples in a pan.
3. In a bowl, combine the bran flakes, applesauce, raisins, vanilla extract, cinnamon, and pumpkin pie spice. Fill and top each apple with the cereal mixture.
4. Bake for 40 minutes, or until the sides of the apples are soft and easily pierced with a knife.

Nutrition Information

NY Apples Are a Smart Choice for Healthy Eating
Kelly Springer, RDN

References and Resources
1. U.S. Apple Association
Apple Recipes, Washington Apple Commission

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

Sandra Frank, Ed.D, RDN, FAND

December Health, Nutrition, and Food Events

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. Wellness News is up-dated daily. To view the entire Newsletter online click here .

December Events

December Highlights

Coats and Toys for
Kids Month
(check local listings)

National Stress-Free Family Holiday Month 

Food Events

Exotic Fruit Month
 National Fruit Cake Month

Gingerbread House Day

Worldwide Food Service Safety Month
National Write a Business Plan Month

A Happy & Healthy Holiday from
All of Us at Dietitians-Online and
Wellness News

Thank you for your support.
Have a happy, healthy, and safe holiday.
Sandra and Jake.

Please make a donation. Monies go to employ special need adults

Prepared by
Sandra Frank, Ed.D, RDN, LN
Jake Frank
Michelle Canazaro

Wednesday, November 23, 2022

National Sardines Day

National Sardines Day 

They can be purchased with water, oil, tomato sauce or mustard but they have been cleaned and cooked and are packed in an airtight container, and are ready for you to eat. Current dietary recommendations are to include fish in your meals at least twice per week. Fish high in omega-3 fats are salmon, albacore tuna (fresh and canned), sardines, lake trout, and mackerel.


Wednesday, November 16, 2022

World Prematurity Awareness Day - Nutritional Challenges and Resources

Premature birth is the leading cause of death in children under the age of five worldwide. 

Premature Infant - Getting to Know the
Neonatal Intensive Care Unit (NICU)
 http://wb.md/2zSKnCh  #MarchofDimes #WebMD

Feeding your baby in the NICU
http://bit.ly/2A9VcT6  #MarchofDimes

How can a premature baby
affect a 
family emotionally?
http://bit.ly/2AP6R6p #MarchofDimes 

Nutrition and the Premature Infant -
The First Weeks at Home
http://wb.md/2hHutWD #MarchofDimes

In honor of babies born too soon and little ones we've lost,
please support the March of Dimes’ work to prevent and
reduce premature birth.

Monday, November 14, 2022

World Diabetes Day: Education To Protect Tomorrow

World Diabetes Day was created in 1991 by the International Diabetes Federation and the World Health Organization. World Diabetes Day became an official United Nations Day in 2007. The campaign draws attention to the issues of importance to the diabetes world and keeps diabetes in the public spotlight. 

World Diabetes Day (WDD) is celebrated every year on November 14th. The World Diabetes Day campaign is led by the International Diabetes Federation (IDF) and its association members. It joins millions of people worldwide in diabetes advocacy and awareness.

The theme for World Diabetes Day 2021-23 is Access to Diabetes Care. The emphasis for 2022 is “Education to Protect Tomorrow.”

This World Diabetes Day, IDF calls on policymakers to increase access to diabetes education to help improve the lives of the more than half a billion people living with diabetes worldwide. 

Millions of people with diabetes worldwide do not have access to diabetes care.

People with diabetes require ongoing care and support to manage their condition and avoid complications. 

Medicine, technologies, support, and care are to be made available to all people with diabetes that require them.

Governments to increase investment in diabetes care and prevention.

The centenary of the discovery of insulin presents a unique opportunity to bring about meaningful change for the more than 530 million people living with diabetes and the millions more at risk.



What can we do to control diabetes? 

Halting the rise in diabetes is possible and goes hand in hand with implementing strategies such as:

Prevention of diabetes and its risk factors, especially overweight/obesity and insufficient physical activity.

Screening for diabetes in the general population and closely monitoring the population at risk.

Improving the diagnostic capacity of health services for diabetes.

Continuous monitoring of people living with diabetes.

The capacity for referral and care at the secondary health care level.

Access to quality diabetes education guarantees adequate training for the healthcare team, people living with diabetes, their immediate environment, their caregivers, and society in general.

Access to essential diabetes medicines and technologies, including insulin.

Information systems for data collection for monitoring and surveillance of diabetes.

The change caused by the COVID-19 pandemic makes it essential to integrate evidence-based digital solutions, such as telemedicine and educational and monitoring applications in diabetes health care.

Diabetes care should be part of preparedness and response to health emergencies. People living with diabetes must be guaranteed the uninterrupted availability of their medicines in situations of this type.

Diabetes currently affects one in ten people worldwide. Understanding the condition is the first step towards managing and preventing it. In conjunction with the World Diabetes Day 2022 focus on access to diabetes education, the IDF School of Diabetes has developed a new online education platform to help people with diabetes and those who care for them to make informed decisions about their condition.

For Nutrition Education and Counseling

Contact Family Nutrition Center to schedule an appointment with our Registered Dietitians. Let us help you meet your health and nutrition goals.

Saturday, October 29, 2022

National Oatmeal Day - Health Benefits

Oatmeal is ground oat groats or porridge made from oats. Oatmeal can also be ground oats, steel-cut oats, crushed oats, or rolled oats.

Nutrition Profile - National Oatmeal and Cat Day

Health Benefits
Consumption of oatmeal is known to help lower blood cholesterol because of its soluble fiber content. The popularity of oatmeal and oat products increased after January 1997 when the Food and Drug Administration allowed labels to claim it may reduce the risk of heart disease when combined with a low-fat diet.

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

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

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

Sandra Frank, Ed.D, RDN, FAND

Monday, October 24, 2022

National Bologna Day

Aside from pork, bologna can alternatively be made out of chickenturkeybeefvenison, a combination, or soy protein. Typical seasoning for bologna includes black peppernutmegallspicecelery seedcoriander, and like mortadella, myrtle berries give it its distinctive flavor, U.S. Government regulations require American bologna to be finely ground and without visible pieces of fat.

Bologna sausage, Wikipedia   
Sausages and Food Safety, USDA  

Dietitian Blog List