Saturday, July 29, 2023

National Avocado Day - Celebrate Avocados

Avocados offer nearly 20 vitamins and minerals in every serving, including potassium (which helps control blood pressure), lutein (which is good for your eyes), and folate (which is crucial for cell repair and during pregnancy).

Avocados are a good source of B vitamins, which help you fight off disease and infection. They also give you vitamins C and E, plus natural plant chemicals that may help prevent cancer.

Avocados are low in sugar. And they contain fiber, which helps you feel full longer. In one study, people who added a fresh avocado half to their lunch were less interested in eating during the next three hours.

Fat and Calories

Avocados are high in fat. But it's monounsaturated fat, which is a "good" fat that helps lower bad cholesterol, as long as you eat them in moderation. 

Avocados have a lot of calories. The recommended serving size is smaller than you’d expect: 1/5 of a medium avocado (or 1 ounce) is 50 calories.

Recipe: California Avocado Super Summer Wrap Recipe,
Fruits & Veggies— More Matters  

How to Prepare Avocados

Store avocados at room temperature, keeping in mind that they can take 4 to 5 days to ripen. To speed up the ripening process, put them in a paper bag along with an apple or banana. When the outside skins are black or dark purple and yield to gentle pressure, they’re ready to eat or refrigerate.

Wash them before cutting so dirt and bacteria aren’t transferred from the knife onto the pulp.

While guacamole is arguably the most popular way to eat avocado, you can also puree and toss with pasta, substitute for butter or oil in your favorite baked good recipes, or spread or slice onto sandwiches. Try adding avocado to salad, pizza, soup, salsa, eggs, and sandwiches.

When ordering at a restaurant, remember that not all avocado dishes are created equal. Some items -- like avocado fries and avocado egg rolls -- are coated in batter and fried, making them much higher in both calories and fat.

Top Ways to Enjoy Avocados

1. Skip the Mayo! Mash 1/3 an avocado and spread it on your sandwich instead of mayonnaise. Rich in monounsaturated fat, avocados are a healthy substitute for mayonnaise, cream cheese, butter, or sour cream.  

2. Avocado is a deliciously rich, healthy, and filling addition to salads. Just dice and toss!

3. Add some avocado slices to your sandwiches! This tasty fruit adds a delicious flavor but it also adds substance to an otherwise meager concoction. 

4. Enjoy avocado as part of a healthy stir-fry dish.

5. Grab a Spoon. Halve avocados, remove the pit and start spooning. Want a little kick? Add some low-sodium soy sauce in that little dip in the middle.

6. Avocados are perfect in fish and seafood sauces.

7. Halve avocados then use a small ice-cream scoop to fill the little dip in the middle with your favorite chicken, tuna, or ham salad recipe.

8. Mix together one mashed avocado, 1/2 cup of non-instant oatmeal, and one tablespoon of honey. Apply to your face, wait 15 minutes then rinse.

9. Prepare Guacamole 

Allergic to Latex?
If you have a latex allergy, talk to your doctor before adding avocado to your diet. People with a serious allergy to latex may also experience symptoms after eating an avocado.

Top 10 Ways To Enjoy Avocados, Fruits, and Veggies More Matters

Friday, July 28, 2023

August 1 - 7 World Breastfeeding Week: Nutrition, Food Security and Poverty Reduction

Coordinated by World Alliance for
Breastfeeding Action (WABA)
August 1 - 7

World Breastfeeding Week is coordinated by the World Alliance for Breastfeeding Action (WABA), a global network of individuals and organizations concerned with the protection, promotion and support of breastfeeding worldwide based on the Innocenti Declarations, the Ten Links for Nurturing the Future and the WHO/UNICEF Global Strategy for Infant and Young Child Feeding.

WABA’s core partners are the Academy of Breastfeeding Medicine (ABM), International Baby Food Action Network (IBFAN), International Lactation Consultant Association (ILCA), La Leche League International (LLLI), and Wellstart International. WABA is in consultative status with UNICEF and an NGO in Special Consultative Status with the Economic and Social Council of the United Nations (ECOSOC).

By linking breastfeeding to the SDGs, the breastfeeding movement will be able to connect with a variety of development issues by 2030 for maximum impact.

WBW materials cover the main links between breastfeeding and the SDGs along 5 broad themes:
(1) nutrition/food security
(2) health, well-being, and survival
(3) environment and climate change
(4) work productivity, empowerment, social protection
(5) sustainable partnerships and rule of law

Objectives of WABA World Breastfeeding

*To inform people about the new Sustainable Development Goals (SDGs) and how they relate to breastfeeding and Infant and Young Child Feeding (IYCF).

*To firmly anchor breastfeeding as a key component of sustainable development.

*To galvanize a variety of actions at all levels on breastfeeding and IYCF in the new era of the SDGs.

* To engage and collaborate with a wider range of actors around promotion, protection, and support of breastfeeding.

Breastfeeding Is Really Good For Babies,
But Millions Can't Do It

“By recognizing that breastfeeding is a key to sustainable development, we will value our wellbeing from the start of life, respect each other and care for the world we share.” 

Breastfeeding Benefits for Baby and Mom

1. Kids Eat Right, reference: Breastfeeding

August, National Sandwich Month - Use Your Creativity

August is National Sandwich Month. The sandwich was named after John Montagu, the fourth Earl of Sandwich. During the 1700s, it is said John Montagu created the sandwich because he wanted to eat his meal with one hand.

Resource: Build a Better Sandwich, 

Greatest Movie Sandwiches

July 29, National Lasagna Day
Featuring Spinach Tofu Lasagna

Spinach Tofu Lasagna
Makes six to eight servings. 
Adapted from Animals Deserve Absolute Protection Today and Tomorrow (ADAPTT.)  ADAPTT believes all animals have an inherent right to be free and live completely unfettered by human dominance. 

1/2 lb. lasagna noodles
2 10-oz. packages frozen chopped spinach, thawed, drained
1 lb. soft tofu
1 lb. firm tofu
1/4 cup soy milk
1/2 tsp. garlic powder
2 tbsp. lemon juice
3 tsp. minced basil
4 cups vegan tomato sauce

Cook the lasagna noodles according to the package directions. Drain and set aside on a towel. Do not let them stick together. If this happens, run warm water over them to separate.

Preheat oven to 350ᵒ degrees F.

Squeeze the spinach as dry as possible and set aside. Place the tofu, soy milk, garlic powder, lemon juice, and basil in a food processor or blender and blend until smooth.

Cover the bottom of a 9 x 13 baking dish with a thin layer of tomato sauce, then a layer of noodles (use about one-third). Follow with a layer of half of the tofu filling and half of the spinach. Continue in the same order using half of the remaining tomato sauce and noodles and all of the remaining tofu filling and spinach. End with the remaining noodles, covered by the remaining tomato sauce.

Bake for 25 to 30 minutes.

To encourage healthy eating, prepare and present
the foods with the same attention to detail,
as if you were a pastry chef.
- Sandra Frank, Ed.D, RDN, FAND

July 28, National Milk Chocolate Day


1. Drinking Chocolate Milk May Help Your Workout - WebMD

2. Health by Chocolate - WebMD
3. Dairy Alternatives for Kids Who Won't – or Can't – Drink Milk  #EatRight

Wednesday, July 26, 2023

National Chili Dog Day

Healthier Recipes
1. Healthy Chili-Cheese Dogs Recipe |

Creme Brûlée, Low Fat

Creme Brûlée, Low Fat

2 cups nonfat milk
2 tablespoons nonfat powdered milk
3⁄4 cup egg substitute
1⁄3 cup Splenda sugar substitute
1 teaspoon vanilla extract
3 teaspoons sugar
1 cup fresh berries

1. Preheat oven to 325.
2. Gradually stir milk into milk powder.
3. Stir in egg substitute, 1/3 cup Splenda, and vanilla.
4. Pour mixture into custard cups.
5. Bake in a pan filled with hot water to 1" deep about 35 minutes, until custard is set.
6. Chill.
7. Sprinkle 1/2 tsp sugar over the top of each custard and place cups on a baking sheet.
8. Broil 4" from heat until sugar is caramelized.
9. Serve with fresh berries.

Nutrition Profile
Yield: 4 servings
Analysis per Serving
108 Calories (kcal)                 
10 Protein (g)  
16 Carbohydrates (g) 
1 Total Dietary Fiber (g) 
14 Total Sugars (g)
3 Added Sugar (g) 
0 Fat (g)                 
0 Saturated Fat (g)
3 Cholesterol (mg)
334 Calcium (mg)
174 Sodium (mg)

July 26, National Coffee Milkshake Day

National Coffee Milkshake Day

July 26, National Bagelfest Day
Bagel Terminology and Nutrition Information

General Bagel Rules

*1 ounce of a bagel equals 80 calories (most bagels weigh about 3 ounces).
*Scooped, when the inside of the bagel is removed (Saves about 40 to 80 calories). 
*Smear equals about one to two tablespoons of cream cheese.

Joy Bauer, RD takes us through the bagel's history from its start in the royal palace of Poland, to the streets of Manhattan's Lower East Side to the plates of millions of Americans. Find out what's in a bagel and how you can enjoy the bagel without the guilt.

Meal Planning

Tuesday, July 25, 2023

Culinarians Day
A Tribute to the Culinary Arts Profession

Culinary education is available from a wide number of institutions offering diploma, associate, and bachelor degree programs in culinary arts. Depending on the level of education, this can take one to four years. An internship is often part of the curriculum. Most professional kitchens follow the apprenticeship system.

These are some of the most well-known culinary schools in the food-service industry and culinary arts.
International Culinary Schools at the Art Institutes

Health and Nutrition
About twenty years ago, a dear friend who was a chef told me “if it is not made from real butter and real cream, it is not real food.” Sadly, he passed away from heart disease.

Nutrition and food safety is now a part of all culinary school curriculums. There are dietitians who have certification in the culinary arts and are creating healthy cuisines that have grown in popularity.

More chefs are teaming up with dietitians to meet the needs of the community. Even Elmo and the White House Assistant Chef Sam Kass talk about the importance of healthy and delicious school meals.

The videos featured below give you a history of the profession during the 20th and 21st century. As we move towards the present, you will notice how health and nutrition play an important role in the development of new cuisines and the modification of traditional favorites.

The American Culinary Federation, Inc. (ACF), a professional, organization for chefs and cooks, was founded in 1929 in New York City by three chefs’ organizations: the Société Culinaire Philanthropique, the Vatel Club and the Chefs de Cuisine Association of America. They are an organization based on promoting the professional image of American chefs worldwide through education of culinarians at all levels.

In 1976, ACF forever changed the culinary industry by elevating the position of the executive chef from service status to the professional category in the U.S. Department of Labor’s Dictionary of Official Titles. Since this change, the culinary industry has grown tremendously.

ACF is the culinary leader in offering educational resources, training, apprenticeship and programmatic accreditation designed to enhance professional growth for all current and future chefs and pastry chefs. In addition, ACF operates the most comprehensive certification program for chefs in the United States. ACF is home to ACF Culinary Team USA, the official representative for the United States in major international culinary competitions, and to the Chef and Child Foundation, founded in 1989 to promote proper nutrition in children and combat childhood obesity.

The American Culinary Federation (ACF)
Culinary Team USA 2012

Seven chefs unite to take on the challenge of their careers. They will compete in a global event to test their skills like never before. They are ACF Culinary Team USA.

Elmo joins White House Assistant Chef Sam Kass in the White House kitchen to talk about the importance of healthy and delicious school meals following President Obama's signing of the Healthy, Hunger-Free Kids Act.  This legislation is an important step forward toward ensuring that no child goes to school hungry and that all children have access to healthy, nutritious foods at school.

Research Chefs Association (RCA)
Formed in 1996 by a group of food professionals with a common interest in the challenges facing the profession. RCA has become the premier source of culinary and technical information for the food industry, with a professionally diverse membership including chefs, food scientists, and other industry professionals who are shaping the future of food research and development.

What is Culinology®?
"It is the blending of culinary arts and food science, promoted by the Research Chefs Association. This fast-growing discipline is gaining popularity in the industry and popping up in degree programs at the college level because the food product development industry is demanding that their professionals have a combination of
culinary and food science skills."


Friday, July 21, 2023

July is Sandwich Generation Month
“Three Generations Bound By Caring”

The Sandwich Generation represents a group of individuals who find themselves in the unique position of caring for their elderly parents while also supporting their own children. This generation embodies dedication, patience, and compassion, making it a cause for celebration and recognition. The primary aim is to raise awareness about the unwavering efforts of these individuals and ensure they receive the support they need.

Sandwich Generation Month is observed annually in July in honor of this extraordinary group. During this time, the community comes together to better understand the specific challenges faced by this generation and highlight the various support systems available to them as they navigate the complexities of maintaining multi-generational households.

According to data from the Pew Research Center, slightly over one in eight Americans aged 40 to 60 finds themselves in this dual role of raising their own children while caring for aging parents. This statistic underscores the growing significance of the Sandwich Generation and the importance of acknowledging their remarkable contributions.

Sandwich Generation

1. Learn more about the Sandwich Generation
2. Sandwich generation moms feeling the squeeze, American Psychological Association.

Thursday, July 20, 2023

July 21, National Junk Food Day

Top 10 Patriotic Junk Food Songs

Ginger Glazed Salmon with Mango Salsa

This marks my inaugural experience with an air fryer. As a salmon enthusiast intending to create a mango salsa for Our Mango series, everything seemed perfectly aligned for a delicious meal.

After unboxing the air fryer, I was eager to find the cooking instructions. However, to my dismay, there were none to be found. Fortunately, I turned to YouTube, where I discovered a helpful tutorial on how to prepare salmon using the air fryer. The outcome was truly delightful, and I couldn't be happier with the results.


 Ginger Glazed Salmon with Mango Salsa

Serves 1

6 oz Salmon, fresh or defrosted
2 Tbsp Ginger dressing as a marinade

Mango Salsa
1/2 Mango, diced
2 Tbsp Tomatoes, diced
2 Tbsp Onions, diced
2 Tbsp Green peppers, diced
2 teaspoons Ginger marinade

1. Preheat the air fryer to 400 degrees Fahrenheit.
2. Marinade salmon with ginger dressing. Refrigerate for at least 30 minutes.
3. Place the salmon filet in the air fryer basket and set the timer for 10 minutes.

4. While the salmon is cooking, prepare the mango salsa.
5. Combine all the salsa ingredients together and mix gently.
6. Top salmon with mango salsa and enjoy.


Nutrition Information
Analysis based on One serving.

Calories (kcal)                327
Protein (g)                       34
Carbohydrates (g)          18
Total Dietary Fiber (g)      2
Total Sugars (g)              14
Added Sugar (g)               0
Fat (g)                             13
Saturated Fat (g)              1
Cholesterol (mg)             73
Sodium (mg)                  222

Monday, July 17, 2023

July 18, Nelson Mandela Day

Nelson Mandela was a gift to Humanity and his
Teachings Will Forever Live

What Can I Do On Mandela Day?

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.

Our Mango Harvest: Mango Chicken Pasta Salad

The Mango Chicken Pasta Salad is easy to prepare and perfect for a hot summer day. Make sure you refrigerate before serving.

1/2 cup pasta, cooked
1/2 cup mango, diced
3 oz chicken, diced
1/4 cup tomato, diced
2 Tbsp onions, diced
2 Tbsp fat-free vinaigrette
1 cup mixed greens

1. Plate the greens on the bottom of the plate.
2. Mix all ingredients together (except the greens).
2. Refrigerate until ready to serve.

Nutrition Information.

Sunday, July 16, 2023

July, National Ice Cream Month
Join Our Ice Cream Social

It’s fun, cold, delicious, comes in many flavors. Which one to choose? What meets your taste? Test the Brands, Read the portion size, check the calories and fat. An educated consumer has the knowledge to make the right decision. 

The third Sunday in July is National Ice Cream Day. Enjoy

Our Ice Cream Social

Ice Creams

Berries, Light Vanilla Ice Cream,
Caramel Sauce and Whipped Cream
Nutrition Information. 212 Calories; 4 g Protein; 30 g Carbohydrates;
1 g Dietary Fiber; 9 g Fat; 50 mg Cholesterol; 71 mg Sodium

Blueberries with 
Blueberry Crumble Ice Cream
Nutrition Information. 151 Calories; 3 g Protein; 17 g Carbohydrates;
1 g Dietary Fiber; 9 g Fat; 46 mg Cholesterol; 26 mg Sodium

Raspberries with 
Red Velvet Ice Cream and Vanilla Wafer
Nutrition Information. 157 Calories; 3 g Protein; 18 g Carbohydrates;
 g Dietary Fiber; 9 g Fat; 49 mg Cholesterol; 59 mg Sodium

Kiwi, Blueberries, and Strawberries with 
Caramel Delight Ice Cream, Light 
Nutrition Information. 131 Calories; 4 g Protein; 23 g Carbohydrates;
1 g Dietary Fiber; 4 g Fat; 30 mg Cholesterol; 46 mg Sodium

Nutrition Information

Scoop Size Matters

Heidi Diller, Registered Dietitian, 
has tips to help pick a delicious ice cream 
without busting your diet!

Cynthia Sass, MPH, MA, RD, CSSD describes 
"How to choose healthier ice cream"

From the table below you can see ice cream has a variety of calories and amounts of fat. I have never been a fan of no sugar-added ice cream. However, the flavor of some of the light brands I found to match those of the regular and premium brands. Try some of the light brands and see what you think?


Ben and Jerry’s
Nutrition Information - Click Ice Cream

Blue Bell Creameries
Nutrition Information - Click Ice Cream Links

Nutrition Information-Click product for info

Nutrition Information-Click Product for Info

Dietitian Blog List