National Public Health Week

About National Public Health Week (NPHW) 

The first full week of April was declared National Public Health Week in 1995. The goal is to recognize the contributions of public health and highlight issues that are important to improving our nation.
  
The American Public Health Association (APHA) serves as the organizer of NPHW and develops a national campaign to educate the public, policymakers, and practitioners about issues related to each year's theme. APHA creates new NPHW materials each year that can be used during and after NPHW to raise awareness about public health and prevention.

Power Your Heart with Lean Protein

Power Your Heart with Lean Protein

What foods are in the Protein Food Group?

The following foods are considered part of the Protein Foods Group: meat, poultry, seafood, beans and peas, eggs, tofu, processed soy products, nuts, and seeds. Beans and peas are also part of the Vegetable Group. 

Select a variety of protein foods to improve nutrient intake and health benefits, including at least 8 ounces of cooked seafood per week. Young children need less, depending on their age and calorie needs. Meat and poultry choices should be lean or low-fat. The advice to consume seafood does not apply to vegetarians. Vegetarian options in the Protein Foods Group include beans and peas, processed soy products, and nuts and seeds.

How much food from the Protein Foods Group is needed daily?

The amount of food from the Protein Foods Group you need to eat depends on age, sex, and level of physical activity. Most Americans eat enough food from this group but need to make leaner and more varied selections of these foods. 

What counts as an ounce equivalent in the Protein Foods Group?

In general, 1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as 1 ounce-equivalent from the Protein Foods Group.

Recipe: Spicy Garlic Soy Tofu, by Suganya Hariharan, relishthebite.com, FoodNetwork, Nutrition Profile by @DietitianOnline  

Wishing you the Joy of Easter

Wishing you the Joy of Easter

The Easter Egg

Where did the colored Easter eggs come from? The egg is a symbol of new life, rebirth, and the celebration of spring. The early Christians describe the egg as a symbol of the resurrection of Jesus.

After a long hard winter with small amounts of food, an egg for Easter was quite a treasure. Later, Christians abstained from eating meat during Lent. Easter was the first chance to enjoy eggs and meat after the long abstinence.

Nutrition Facts

A medium-sized chicken egg is only 70 calories and rich in protein. Check the chocolate eggs below and compare.

From Garden to Plate: the Journey of Fruits and Vegetables

Keep healthy eating simple by filling half your plate with fruits and vegetables at mealtime. Eat fruits and vegetables when you want to have a snack. The more colorful you make your plate, the more likely you are to get the vitamins, minerals, and fiber your body needs to be healthy.

Remember that all forms count: fresh, frozen, canned, dried, or 100% juice. The next time you go shopping, choose veggies that may be new to you (try sweet potatoes, beets, or collard greens) and fruits too (try papaya, cantaloupe, or kiwi) to make your plate even more fun and exciting!

It’s easy to add fruits and vegetables to the meals that you’re already making:

1. Breakfast is the perfect time for fruit. Try topping your cereal or oatmeal with bananas or peaches. Add blueberries to your pancakes. Or add fruit to your fat-free or low-fat yogurt. Blend frozen fruit, 100% juice, and/or yogurt to make a healthy smoothie.
2. Lunchtime is a great time for a colorful salad. Add a variety of veggies, like corn, carrots, and spinach. A salad makes a healthy lunch if you don’t use too much dressing. Add a tangerine, banana, or grapes to your bagged lunch.
3. At dinner, try meat dishes that include fruits and veggies, like chicken with apricots or kebabs with peppers and pineapple. Or make a meal featuring vegetables, such as veggie pizza or vegetarian chili with lots of vegetables.

Fruits and vegetables make great snacks and desserts:

1. Keep cut-up fruits and vegetables like carrots, peppers, and cucumber or orange slices in the refrigerator for a handy snack.
2. Dried fruits are tasty and easy to carry.
3. Keep a fruit bowl in the refrigerator or on a table or countertop. Your family can grab and go!
4. An apple is a perfect quick snack—and there are more than 7,500 varieties of apples to try!
5. Fruit smoothies, fruit salad, and frozen 100% juice bars are better than high-fat, sugary desserts.

Resources
1. Fruits & Veggies–More Matters® 
2. Healthy Family Project

Whole Grain Sampling Day

Grains of Goodness. Exploring Whole Grains

Whole Grain Sampling Day The Whole Grains Council is holding a Whole Grain Sampling Day to encourage people to try new foods made with whole grains. Stop by the Whole Grains Council to learn more and meet some of the participating companies. 

Identifying Whole Grains
Whole Grain Stamps

There are three different varieties of the Whole Grain Stamp: the 100% Stamp, the 50%+ Stamp, and the Basic Stamp.

• If a product bears the 100% Stamp (left image above), then all its grain ingredients are whole grain. There is a minimum requirement of 16g (16 grams) – a full serving – of whole grain per labeled serving, for products using the 100% Stamp.
• If a product bears the 50%+ Stamp (middle image), then at least half of its grain ingredients are whole grain. There is a minimum requirement of 8g (8 grams) – a half serving – of whole grain per labeled serving, for products using the 50%+ Stamp. The 50%+ Stamp was added to the Whole Grain Stamps in January of 2017 and will begin appearing on products in the spring and summer of 2017.
• If a product bears the Basic Stamp (right image), it contains at least 8g (8 grams) – a half serving – of whole grain, but may also contain some refined grain.

Examples of Whole Grains

Read the label and look for the following

whole grains as the first ingredient:

Amaranth 

Barley 

Brown Rice 

Buckwheat

Bulgur (Cracked Wheat)

Corn (Polenta, Tortillas, Whole Grain Corn/Corn Meal) 

Farro 

Kamut® 

Millet 

Oats, Whole Oats, Oatmeal 

Quinoa 

Rye, Whole Rye 

Sorghum 

Spelt 

Teff 

Triticale Wild Rice

Whole Wheat Flour

Recipe: Quinoa Stuffed Acorn Squash

Food on a Stick Day

Food on a stick is thought to be among the earliest examples of human utensils. The “Kebab” is a dish consisting of small pieces of meat and vegetables threaded onto skewers and grilled. The kebab originated in Persia and later spread to the Middle East and Turkey. The traditional meat for kebab is lamb, but depending on location and traditions, it may be beef, goat, chicken, pork, fish or seafood. Today the kebab is found worldwide. There are numerous variations of foods you can add to a stick and it's not just limited to meats.

Fun and Nutritious
Food on a stick can be fun and nutritious. Barbara Beery is a kids' cooking instructor. In the following video, Barbara shows how to make healthy foods on a skewer.

State Fairs and Food on a Stick
Putting food on a stick is popular at many state fairs because you can eat and walk at the same time. The food choices range from simple to bizarre, and many items are high in calories, fat, sugar, and sodium. The video below shows all 59 foods on a stick at the Minnesota State Fair from 2006.

Resources

Brilliant Recipes for Food on a Stick, Taste of Home 

Spinach Sensations

Nutrition Information

Spinach is fat-free, saturated fat-free, cholesterol-free, low calorie, high in dietary fiber, high in vitamin A, high in vitamin C, high in iron, high in folate, and a good source of magnesium.

Selecting and Storing Spinach 

1. Choose fresh, crisp, green bunches with no evidence of insect damage.
2. Store spinach loosely wrapped in a damp paper towel.
3. Refrigerate in a plastic bag and use within 3 to 5 days.

Oxalic acid and Spinach

The oxalic acid in spinach binds with iron, which inhibits iron absorption. You can improve iron absorption from spinach by eating it with foods that enhance iron absorption, such as foods rich in vitamin C.

Serving Suggestions

1. Add spinach to a pasta or rice recipe.
2. Enjoy a spinach salad with a variety of ingredients.

References

1. Spinach - Wikipedia, the free encyclopedia
2. Top 10 ways to enjoy Spinach, Fruits and Veggies more matters 
3. Spinach: Nutrition. Selection. Storage. Fruits and Veggies more matters 

Try Healthy Purple and Blue Foods

Purple and Blue Foods

Recipe

Roasted Purple Sweet Potato

by Justine Kelly, Sun Basket 

Nutrition Profile by @DietitianOnline

The purple sweet potato recipe is easy to make, rich in flavor, deliciousness, and healthy.
Author: Justine Kelly, Sun Basket

Serves: 2 servings

INGREDIENTS

1 lb. purple sweet potatoes

½ pound cremini mushrooms (baby bella or baby portobello)

2 sprigs fresh rosemary

2 tbs. olive oil

salt and pepper to taste

½ tsp. minced garlic (optional)

Get Ingredients Powered by Chicory

INSTRUCTIONS

Preheat oven to 400 degrees F.

Slice sweet potatoes into ½-inch thick wedges or cubes.

Slice mushrooms in half, or you can leave them whole if small.

Strip rosemary leaves from their stems and finely chop.

Combine potatoes, mushrooms, rosemary, olive oil, salt + pepper, and garlic in a mixing bowl.

Place mixture on a sheet pan, and roast in the oven for about 25-30 minutes; stir once halfway through cooking time.

Food Sources

Blue Grapes, Blue and Purple Potatoes, Blueberries, Dried Plums, Plums, Eggplant, Pomegranates, Elderberries, Juniper Berries, Purple Belgian Endive, Purple Cabbage, Purple Figs

Do you know other foods rich in blue or purple?

About Blue and Purple Foods

Blue and Purple fruits and vegetables get their color from a natural plant pigment called anthocyanins. Anthocyanins are antioxidants and belong to the phytochemicals called flavonoids. Anthocyanins are found in blueberries, grapes, and raisins.

Anthocyanins have health-promoting benefits, such as:

·         Reduces the risk of heart disease and stroke.

·         May reverse the short-term memory loss associated with aging.

·         Reduces the risk of several types of cancer.

·         Protects the urinary tract from infections.

·         May help control high blood pressure

·         May help boost the immune system.

·         Protects our cells from environmental damage (harmful free radicals)

Ways to Increase Blue and Purple Food Intake:
   Add blueberries to muffins, pancakes, and hot or cold cereals.
   Grab some plums or raisins for a snack on the go.
   Use Purple Belgian Endive as the main ingredient in a salad
   Use Purple Cabbage when preparing coleslaw.

Definitions
Phytonutrients (or phytochemicals) are found in plants and are part of what gives fruits and vegetables their colors. They help protect plants from diseases found in the environment and protect us in a similar way. Studies have linked an increase in fruit and vegetable intake with lowering the risk of specific cancers and heart disease. The following list describes how phytonutrients may also help protect human health.
1. Act as an antioxidant.
2. Improves immune response.
3. Improves cell-to-cell communication.
4. Destroys cancer cells.
5. Repairs DNA damage caused by toxins in the environment.

Antioxidants. As the body uses oxygen, there are by-products (known as “free radicals”) that can cause damage to cells. Antioxidants can prevent or slow down the damage caused by these free radicals and decrease the risk of many chronic diseases, such as heart disease and cancer. Antioxidants may also improve the immune defense and lower the risk of infection. Some examples of antioxidants include vitamin A (beta-carotene), vitamin C, vitamin E, lutein, lycopene, and flavonoids.

Wellness News employs young adults with "Special Needs" (Cerebral Palsy, Autism, Down Syndrome, Muscular Dystrophy). My staff started the project in September 2010. Over the next five months, we took over 600 photographs of colorful foods to create the March presentation for NNM. Many of the photographs are available for purchase, with the proceeds going to special-needs young adults. Contact Dr. Sandra Frank for additional information (recipenews@gmail.com).

Prepared by
http://www.dietitians-online.com/
http://www.weighing-success.com/
Wellness News (www.weighing-success.com/WellnessNews.html)
Sandra Frank, Ed.D, RDN, FAND
Jake Frank

Pecan Day

Pecans are a good source of fiber and protein. They  

are sodium-free and cholesterol-free.
A healthy snack, but watch the portion size.

Pecan Day commemorates George Washington's plating on a pecan tree at the Mount Vernon estate on March 25, 1775. The sapling was given to him by Thomas Jefferson, who had planted a few pecan trees from the southern US at Monticello, VA.

The pecan is native to southern North America. First cultivated by Native Americans, 

There are many ways people can enjoy pecans – like grabbing a handful to munch on, adding them to salads, making a pecan pie, eating pecan crusted fish or having pecan ice cream.

Butternut Squash with Pecans

Nutrient Analysis Services
Ensure accurate and cost effective nutritional 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 enjoy and benefit from the Nutrition information. Contact: Dietitians-Online.com; Sandra Frank, Ed.D, RDN, LD, FAND at recipenews@gmail.com

Cerebral Palsy Awareness Month The Challenges of Feeding

Meet My Son, Jake

Written by Tracy S. Williams, BS, Nutrition Educator. 

Learn more about Tracy at Tracy's Plate

World Cerebral Palsy Day

Cerebral palsy (CP) is a broad term used to describe a group of chronic “palsies”- disorders that impair movement due to damage of the developing brain. CP usually develops by age 2 or 3 and is a non-progressive brain disorder, meaning the brain damage does not continue to worsen throughout life. However, the symptoms damage often changes over time- sometimes getting better and sometimes getting worse. CP is one of the most common causes of childhood disability.

About 10,000 infants are diagnosed with CP and up to 1,500 preschoolers in the U.S. are recognized as having CP each year. The United Cerebral Palsy Association estimates that more than 764,000 Americans have CP. Congenital cerebral palsy caused by a brain injury during a baby’s development in the womb is responsible in about 70% of the children who have the condition. It is present at birth, although it may not be detected for months. An additional 20% have congenital cerebral palsy due to a brain injury during the birthing process. In most cases, the cause of congenital cerebral palsy is unknown, however, some possible causes are:

An infection during pregnancy may damage a fetus’s developing nervous system. They include rubella (German measles), cytomegalovirus (a herpes-type virus), and toxoplasmosis (an infection caused by a parasite that can be carried in cat feces or inadequately cooked meat). Other undetected infections in pregnant women are being recognized as an important cause of developmental brain damage in the fetus.

· Severe jaundice in the infant. Jaundice is caused by excessive bilirubin in the blood. Normally, bilirubin is filtered out by the liver. Often, newborns’ livers need a few days to start doing this effectively, so it’s not uncommon for infants to have jaundice for a few days after birth. In most cases, light therapy clears up jaundice and there are no lasting health effects. In rare cases, severe cases of jaundice can damage brain cells.

· Rh incompatibility between mother and infant can be a cause of cerebral palsy. In this blood condition, the mother’s body produces antibodies that destroy the fetus’s blood cells. This leads to jaundice may cause brain damage in the newborn.

· The physical or metabolic trauma of birth can be a cause of cerebral palsy. This can produce brain damage in a fetus whose health has been threatened during development. Severe oxygen deprivation to the brain or significant trauma to the head during labor and delivery can be the cause of cerebral palsy.

Feeding Skills

Feeding skills have been cited as a contributing factor that can affect the life expectancy of those with CP. Managing these can positively affect the life span of an individual with cerebral palsy. When people with cerebral palsy have feeding and digestive challenges, a nutrition care program can be beneficial. Skilled registered dietitian nutritionists work with physicians to adjust diet, food intake and nutrition supplements to enhance overall health. Effective dietary therapy can be devised to meet the individual’s unique needs taking into account digestive challenges and the ability to properly chew, swallow, and self-feed.

Nutrition practitioners can adjust the textures and consistency of food by pureeing, chopping, and grinding foods for a smoother eating experience. Foods can be softened with broth, gravy, milk, or juices. Liquids can be thickened to improve swallowing. Self-feeding is a skill that significantly enhances the quality of life for someone with a disability, although caregivers, family or friends may still be needed. Speech therapists can teach patients, their friends, or caregivers about adaptive feeding tools that can accommodate different levels of ability. Appropriate techniques can include space between feedings, to allow for natural swallowing, or feeding smaller portions throughout the day. In the most severe cases, some people with cerebral palsy rely on a feeding tube for partial or total nutrition intake. It is important to adjust to allow sufficient time between bites and drinks for natural swallowing. Some meals should be scheduled around medication times to avoid stomach upset, curb appetites and address feelings of being tired.

If a person with cerebral palsy has trouble with asphyxiation, reflux, or pneumonia, he or she should avoid foods, such as nuts, seeds, and hard or stringy foods. Diets can be changed to provide more calories, better balance, compensate for deficiencies and enhance digestion. Vitamin, minerals, and food supplements may help with malabsorption or who tire when eating. High fiber choices can curb constipation while prune and apricot juices may provide natural laxative qualities. Some people with cerebral palsy need to control drooling and aspiration, in addition, use long-term anti-seizure medications can contribute to an increased risk of tooth decay, cavities, gum disease, and bacterial infections. Dietitians may advise substituting added sugars and carbonated drinks with fresh fruits and vegetables. Dentists will encourage proper dental hygiene like regular brushing, drinking fluorinated water and regular checkups

Many people fight stereotypes and those with disabilities are no exception. Barriers individuals with disabilities face begin with people’s attitudes that are often rooted in misinformation and misunderstandings of what it’s like to live with a disability. One misconception is that all people living with disabilities are brave and courageous, but people with disabilities just need to adapt to a currently different lifestyle. Sometimes wheelchairs are used as typical mobility devices rather than for people who are only ill or sickly. In past decades, segregating people with disabilities in separate schools and institutions reinforced the perception that people with disabilities could only interact with others who have disabilities. Any person who does not have a disability can offer assistance, but most people with disabilities prefer to take responsibility for their own care when physically possible both in the community, within all parts of society. It is okay for curious children to ask questions about disability. Discouraging curious children from asking questions teaches children that having a difference or disability is wrong or bad. Many people with a disability will not mind answering a child’s question. People with disabilities go to school, get married, have families, do laundry, grocery shop, laugh, cry, pay taxes, get angry, have prejudices, plan and dream about their future like everyone else. It is important to encourage participation from people with disabilities by providing accessible meetings and event sites. It is important for advocates to speak up when negative words or phrases are used for people with a variety of disabilities.

Cerebral palsy can affect someone who has it in a variety of ways. Some people with cerebral palsy can be impacted by having limited verbal ability, limited cognitive ability, all four limbs affected or just their legs impacted. Some people use one cane or crutch; some people use a walker or two crutches. Some people use a manual wheelchair or motorized wheelchair. Some people may have some nutritional issues due to some difficulty feeding themselves or having digestive issues. You may have met one classmate, colleague or friend with cerebral palsy, but that does not mean even everyone is impacted in the same way by the same diagnosis. All people with disabilities deserve the same level of respect and it is important to help those with disabilities advocate against social misconceptions.

Resources
1.  CP NOW nonprofit & CP Daily Living

2. United Cerebral Palsy

The Power of Black and White Foods.

White and Black Foods

Food Sources

White: Cauliflower, Coconut, Garlic, Ginger, Green Onions, Scallions, Horseradish, Jicama, Kohlrabi, Leeks, Millet, Mushrooms, Onions, Parsnips, Quinoa, Shallots, Soy Products, Sunflower Seeds, Tofu, Turnips, White Beans, White Corn, White Sesame Seeds, Milk, Eggs

Do you know any other WHITE foods?

About White Foods

The white food category is diverse and includes fruits, vegetables, grains, milk, eggs, and tofu. Fruits and vegetables are good sources of fiber, and tofu is relatively high in protein. Eggs and milk are excellent sources of protein, and milk is rich in calcium, vitamin D, potassium, and magnesium. Potassium is also found in potatoes, which assists in protein synthesis and carbohydrate metabolism and is essential for normal heart function.

White fruits and vegetables contain the natural color pigment anthoxanthins, a type of flavonoid, which ranges in color from white or colorless to yellow and exhibit antioxidant properties. Allicin is a phytonutrient found in garlic and onions. Allicin may help reduce heart disease, lower cholesterol, reduce the risk of some types of cancer, act as an anti-inflammatory, and may function as an antioxidant. Quercetin is another anthoxanthin found in onions and shallots. Quercetin may lower the risk of heart disease and act as an anti-inflammatory.

Recipe

BlackBean and Rice Salad with Spicy Lime Dressing

by PhoebeLapine

Ways to Increase White Food Intake:

  Add onions, garlic, or shallots to salads, entrees, or soups.
  Snack on sunflower seeds.
  Try tofu in soups or prepare it as a main course.
  Add white beans to salads or season and serve as a side dish.
  Try a glass of low-fat or fat-free milk at bedtime.

Food Sources

Black: Black Beans, Black Cherries, Black Currants, Black Mushrooms, Black Olives, Black Quinoa, Black Raspberry, Black Rice, Black Sesame Seeds, Black Soybeans, Blackberries, Boysenberries, Prunes, Raisins, Seaweeds, Tamari (Soy Sauce)

Do you know other BLACK foods?

About Black Foods

Black-colored foods are rich in antioxidants, fiber, vitamins, and minerals. Black Rice contains vitamin E and the antioxidant anthocyanin.  Black Lentils are rich in iron and fiber and may help heal wounds and lower blood cholesterol.  Blackberries are high in the antioxidant polyphenolic, which may reduce inflammation. Blackberries are also a good source of dietary fiber, vitamin C, vitamin K, folic acid, and manganese. Black Soybeans are high in fiber and protein.  Raisins and prunes help in the treatment of constipation.  Raisins are a good source of fiber, antioxidants, vitamins, minerals, iron, potassium, and calcium. Prunes are a good source of fiber, vitamin A, potassium, and copper.

Ways to Increase Black Food Intake:

  Add raisins to hot cereal or use them as a snack.
  Add blackberries or black raspberries to salads or yogurt, or carry them as a snack.
  Substitute black rice for brown rice.
  Use black sesame seeds on fish or salads.

Wellness News employs young adults with "Special Needs" (Cerebral Palsy, Autism, Down Syndrome, Muscular Dystrophy). My staff started the project in September 2010. Over the next five months, we would take over 600 photographs of colorful foods to create the March presentation for NNM. Many of the photographs are available for purchase, with the proceeds going to special needs young adults. Contact Dr. Sandra Frank for additional information (recipenews@gmail.com).

Prepared by
http://www.dietitians-online.com/
http://www.weighing-success.com/
Wellness News (www.weighing-success.com/WellnessNews.html)
Sandra Frank, Ed.D, RDN, FAND
Jake Frank