World Menopause Day 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 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

The Menopause Diet Plan: A Natural Guide to Managing Hormones,
Health, and Happiness, by Elizabeth Ward, Hillary Wright

The International Menopause Society (IMS), in collaboration with the World Health Organization, has designated October 18 as World Menopause Day. To celebrate World Menopause Day, IMS is launching a new campaign to create awareness of understanding weight gain at menopause and the implications it can have on the future health of women in the post-menopausal period. 

For women aged 55–65 years, weight gain is one of their major health concerns, and many are not aware of the health implications of excessive weight gain, particularly around the abdomen, which is associated with a heightened risk of cardiovascular and metabolic disease and also impacts adversely on health-related quality of life and sexual function.
An educational toolkit of materials has been developed to support local country initiatives throughout the month of October to raise awareness of this potential health issue, and many have been translated into key languages to ensure the campaign has a truly international perspective.

The IMS hopes that national societies will take the opportunity of World Menopause Day to highlight the increasing importance of menopausal health issues by contacting the women of their country to encourage them to talk to their doctors about menopause and its long-term effects.

October 16, World Food Day 2026, Innovate today. Nourish tomorrow.

 World Food Day

Either we build a future for all, or
there will be no acceptable future for anyone.

The Food and Agriculture Organization of the United Nations (FAO) established World Food Day in November 1979. FAO celebrates World Food Day each year on October 16th, the day on which the Organization was founded in 1945.

The Food and Agriculture Organization of the United Nations announces the official World Food Day theme. The goal is to focus on World Food Day observances and raise awareness and understanding of approaches to ending hunger. 

World Food Day

Innovate today. Nourish tomorrow.

Food is the essence of life and the bedrock of our cultures and communities. Preserving access to safe and nutritious food is and will continue to be an essential part of the response to, particularly for, poor and vulnerable communities.

In a moment like this, it is more important than ever to recognize the need to support our food heroes - farmers and workers throughout the food system - who ensure that food makes its way from farm to fork, even amid disruptions.

Achieving food security for all is at the heart of FAO's efforts—making sure people have regular access to enough high-quality food to lead active, healthy lives. 

The three main goals are the eradication of hunger, food insecurity, and malnutrition; the elimination of poverty and the driving forward of economic and social progress for all; and, the sustainable management and utilization of natural resources, including land, water, air, climate and genetic resources for the benefit of present and future generations.

The objectives of World Food Day are to:
    Don’t waste water.

    Diversify your diet.
    Keep fish populations afloat.
    Keep soils and water clean.
    Buy organic
    Energy-efficient is best
    Use solar panels or other green energy systems
    Buy only what you need
    Pick ugly fruits and vegetables
    Don’t let labels fool you
    Limit your plastic
    Recycle paper, plastic, glass, and aluminum
    Store food wisely
    Love your leftovers
    Make plant food
    Be rubbish-savvy
    Make cities greener
    Shop local.
    Protect forests and save paper.
    Bike, walk, or use public transport
    Be a conscientious consumer
    Keep up to date on climate change
    Be an advocate!

*Encourage attention to agricultural food production and to stimulate national, bilateral, multilateral, and non-governmental efforts to this end;

*Encourage economic and technical cooperation among developing countries;

*Encourage the participation of rural people, particularly women and the least privileged categories, in decisions and activities influencing their living conditions;

*Heighten public awareness of the problem of hunger in the world;

*Promote the transfer of technologies to the developing world; and

*Strengthen international and national solidarity in the struggle against hunger, malnutrition, and poverty and draw attention to achievements in food and agricultural development.

To learn more about World Food Day, visit the Food and Agriculture Organization of the United Nations (FAO).

Healthy Halloween Treats

There are healthy Halloween snacks to choose from at the market. Read the label—make sure fruit snacks are made with 100 percent real fruit; choose treats without trans fats; and look for items with whole grains. 

The following items are available in snack-size packages:
1. Whole-grain cheddar-flavored crackers
2. Fruit snacks made with 100% fruit with added vitamin C
3. Fruit leathers made with 100 percent fruit

4. Animal-shaped graham crackers made without trans fat
5. Raisins
6. Individual fruit cups
7. Low-fat pudding cups
8. Baked, unsalted pretzels
9. Popcorn

Make Your Own Halloween Treats

• Stuffed Jack-O-Lantern Peppers
   Oranges and Grapefruit
• Witches Brew
• Mummy Hot Dogs
• Avocado Frankenstein Toast
• Cheese Fingers with Almonds
• Banana Ghosts and Tangerine Pumpkins

Resources
1. EatRight, Enjoy a Healthy and Happy Halloween
2. EatRight, 7 Ways to Make Halloween Safer for Kids with Food Allergies, Rima Kleiner, MS, RD, LDN
3. Terrifying Scary Movies to Watch for Halloween

National Dessert Day - Healthy Choices

Dessert is a confectionery or sweet course that concludes the main meal. The course usually consists of sweet foods, fruit, and possibly a beverage such as a dessert, wine or liqueur, but may include coffee, cheeses, nuts, or other savory items. In some parts of the world, such as much of central and western Africa and most parts of China, there is no tradition of a dessert course to conclude a meal.

The term "dessert" can apply to many items, including cakes, tarts, cookies, biscuits, gelatins, pastries, ice creams, parfaits, pies, puddings, custards, and sweet soups. Fruit is also commonly found in dessert courses because of its naturally occurring sweetness. 

Pink Desserts 

Breast Cancer Awareness Month 

Recipes Below are Parfait Desserts

Pumpkin Pie Parfait with Cranberry-Walnut Relish

Strawberry Parfait with Granola

Mango Parfait

Strawberry Shortcake Parfait

Red, White, and Blue Parfait

Resources
1. Dessert, Wikipedia
2.  Healthy Dessert Recipes, EatingWell
3. Healthy Baking Alternatives, Jessica Cox, RD, Eatright
4. 9 Vegetables You Can Eat as Dessert, EatingWell

National Pumpkin Seed Day

Pumpkin seeds, also known as pepitas, are the edible seeds of pumpkins or certain other squash cultivars. They are typically rather flat and asymmetrically oval, light green in color, and may have a white outer hull. Wikipedia Pumpkin seeds are rich in magnesium. Eat them year-round as a soup or salad topper, with cereal, or in a homemade trail mix.

According to the United States Department of Agriculture (USDA) National Nutrient Database, approximately 2 tablespoons of unshelled roasted pumpkin seeds unsalted (28 grams) contain:

Recipe. Roasted Cauliflower with 

Pumpkin Seeds and Queso Fresco

Roasted Cauliflower with Pumpkin Seeds and Queso Fresco is a delicious and easy side dish that can complement any main course. This dish adds pumpkin seeds and crumbled queso fresco, creating a surprising and delightful combination.

Yield: 4 - 6 servings

Ingredients

4 cups small cauliflower florets
2 tablespoons raw pumpkin seeds
2 tablespoons olive oil
1/2 teaspoon black pepper
kosher salt to taste
6 garlic cloves, chopped
3 tablespoons crumbled queso fresco


Directions

1. Preheat your broiler to high.
2. Combine the cauliflower florets, pumpkin seeds, olive oil, black pepper, kosher salt, and chopped garlic in a large bowl.
3. Spread the mixture on a foil-lined baking sheet.
4. Broil for 8-10 minutes or until the cauliflower is browned and tender, stirring once after 4 minutes.
5. Remove from the oven and top with crumbled queso fresco.

The analysis is based on 6 servings.
Calories (kcal)           89
Protein (g)                   3
Carbohydrates (g)     5
Dietary Fiber (g)        2
Total Sugars (g)         2
Added Sugar (g)        0
Fat (g)                          7
Saturated Fat (g)       2
Cholesterol (mg)       5
Calcium (mg)             63
Magnesium (mg)      19
Phosphorus (mg)      75
Potassium (mg)      245
Sodium (mg)             75

Enjoy

National Women's Health and Fitness Day

National Women's Health and Fitness Day is the nation’s largest annual health promotion event for women of all ages. The event is always held on the last Wednesday in September.

This unique national program — with participation by local organizations throughout the U.S. — focuses on the importance of regular physical activity and health awareness for women.

The goal of this event is to encourage women to take control of their health: to learn the facts they need to make intelligent health choices and to make time for regular physical activity.

Because of its grassroots nature, the event provides an excellent opportunity for local organizations to showcase the health-related programs and services they offer to women in their communities.

Some women are so busy caring for their families, and others neglect to care for themselves. On this day, remind the women in your life to improve their health and prevent disease.

It is essential for women to get regular checkups because screening tests, such as mammograms and Pap tests, can find diseases early when they are easier to treat. Some women need specific screening tests earlier or more often than others. Screenings and routine care can help women lower their risks of many health conditions, including heart disease. 

National Women's Health and Fitness Day is a public/private good health partnership organized by the Health Information Resource Center (HIRC), a national clearinghouse for consumer health information professionals.

locations. An estimated 100,000 women of all ages will participate in the 10th annual National Women's Health and Fitness Day at hundreds of community locations across the country.

More than 1,400 groups across the country will host women’s health and fitness events at senior centers, hospitals, health clubs, park and recreation districts, local health and service organizations, schools, retirement communities, houses of worship, and other communities.

World Heart Day - Heart Heroes

Heart Heroes … people from all walks of life who are acting now to live longer, better, heart-healthy lives by making a promise:

• A promise to our families to cook and eat more healthily
• A promise to our children to exercise more and help them to be more active, to say no to smoking, and help our loved ones to stop
• A promise as a healthcare professional to help patients give up smoking and lower their cholesterol
• A promise as a policymaker to support policies that promote healthy hearts
• A promise as an employee to invest in heart-healthy workplaces
• A simple promise … for My Heart, for Your Heart, for All Our Hearts.

World Heart Day

Heart health is at the heart of all health. When you look after your heart, it means eating and drinking well, exercising, stopping smoking... all the things that make you not only healthier but also feel good and able to enjoy your life to the fullest.

Cardiovascular disease (CVD) is the leading cause of death and disability in the world, killing 17.5 million people a year. That's a third of all deaths on the planet and half of all non-communicable disease-related deaths. Around 80% of these deaths are in low- and middle-income countries where human and financial resources are least able to address the CVD burden.

World Heart Day plays a crucial role in changing all of this. It is a vital global platform that raises awareness and encourages individuals, families, communities, and governments to take action now. Together we have the power to reduce the burden of, and premature deaths from, CVD, helping people everywhere to live longer, better, heart-healthy lives.

The World Heart Federation exists to prevent and control these diseases through awareness campaigns and action, promoting the exchange of information, ideas, and science among those involved in cardiovascular care, advocating for disease prevention and control by promoting healthy diets, physical activity, and tobacco-free living at an individual, community and policymaker level. There work is organized in four programme areas.

     Awareness

     Advocacy

     Applied Research
     Sharing Science and  Building Capacity

Over 70 percent of all cardiac and breathing emergencies occur in the home when a family member is present and available to help a victim.

The world’s most common cause of death. CVDs Facts and Figures

Learn the signs and symptoms of a heart attack or stroke 

Warning Signs of a Heart Attack include:
* Chest discomfort, including squeezing or pain in the center of the chest between the breasts or behind the breastbone
*  Discomfort and/or pain spreading to other areas of the upper body such as one or both arms, the back, neck, jaw or stomach
*  Shortness of breath with or without chest discomfort
Other signs include unexplained weakness or fatigue, anxiety or unusual nervousness, indigestion or gas-like pain, breaking out in a cold sweat, nausea, vomiting, light-headedness, and collapse.

Warning Signs of a Stroke include:

*  Sudden weakness of the face, arm, or leg, most often on one side of the body
*  Sudden confusion, trouble speaking or understanding
*  Sudden trouble seeing in one or both eyes
*  Sudden trouble walking, dizziness, loss of balance or coordination

*  Sudden, severe headache with no known cause
If experiencing any of these signs, which could come and go, call your emergency services/ambulance immediately.  If there is no emergency response number, seek medical attention as soon as possible.

CVD risk factors include:
Women and CVD  - Facts and Tips
Visit the World Heart Foundation for more information.

Pancakes: Bringing fun, family, and creativity to every bite!

Celebrate National Pancake Day as a fun family activity.

1 stack (10 pancakes) equals approximately 1000 calories

"Perfect Pancake" - "Sid the Science Kid"

What is a Pancake?

A pancake is a thin, flat cake prepared from a batter and cooked on a hot griddle or frying pan. Most pancakes are quick breads; some use a yeast-raised or fermented batter. Most pancakes are cooked one side on a griddle and flipped partway through to cook the other side. Depending on the region, pancakes may be served at any time, with a variety of toppings or fillings including jam, fruit, syrup or meat.

The pancake's shape and structure varies worldwide. There are numerous variations of them throughout Europe. A crêpe is a French variety of thin pancake cooked on one or both sides in a special crepe pan to achieve a network of fine bubbles often compared to lace - a savory variety made from buckwheat is usually known as a galette. In Germany, pancakes can be made from potatoes. In Italy, they can be fried and stuffed with ricotta and chocolate into what is known as a cannoli.

Healthy Pancake Recipes

Blueberry Pancakes

Serves One

Ingredients
2 Blueberry Pancakes, frozen

1/3 cup Fresh Blueberries

Healthy Pancake Recipes
EatingWell, Healthy Pancake Recipes

Eat a Hoagie Day

A hoagie is also known as a submarine sandwich, sub, hero, or one of many regional names. The sandwich consists of a long roll of Italian or French bread, split width wise either into two pieces or opened in a "V" on one side, and filled with a variety of meats, cheeses, vegetables, seasonings, and sauces. 

Ingredients
1.5 oz Whole Wheat Roll
20 g (3/4 oz) Salami
1/2 oz Monterey Jack Cheese
1/2 oz Turkey Bread
Salsa
Jalapeno
Red Peppers
Tomato Slice
Shredded Lettuce

Resource

Wikipedia, Submarine Sandwich

Papaya Power: Sweet, Nutritious, and Versatile

The papaya is also known as papaw or pawpaw.  The papaya is a melon-like fruit with yellow-orange flesh. The skin varies in color from green to orange. Papayas are a good source of vitamins A and C and dietary fiber.

Papaya Power: Sweet, Nutritious, and Versatile

The ripe papaya fruit is usually eaten raw, with or without skin or seeds, while the unripe green papaya can be cooked.  

Recipe

Papaya Salad with Tomatoes, Onions,
Peppers, Brown Rice, Black Beans

In the Disney film, The Jungle Book (1967), 

Baloo sings the song "The Bare Necessities."
Can you locate the Pawpaw in the song?

Resources
Fruits and Veggies, More Matters. Papaya
Wikipedia, Carica papaya

Macadamia Nuts: From Farm to Table

The macadamia nut is the seed of the macadamia tree. It is native to Australia and is also known as the Australian Nut. Macadamia nuts are commercially grown in Hawaii and, to a much smaller degree, in California and Florida. Roasted macadamia nuts are a popular snack. 

Macadamia Nuts: From Farm to Table

Health Benefits and Nutrition

Macadamia nuts are a rich source of monounsaturated fatty acids (MUFA), such as oleic acid and palmitoleic acid. Studies suggest that eating macadamia nuts as part of a healthy meal plan seems to lower low-density lipoprotein (LDL) cholesterol and to raise high-density lipoprotein (HDL) cholesterol.

Compared to other common edible seeds such as almonds and cashews, macadamias are high in fat and low in protein. Macadamia nuts have a sweet taste. One ounce of nuts provides about 200 calories.

They contain numerous nutrients, minerals, antioxidants, and vitamins that are essential for optimum health and wellness.

One ounce (28.3 g) of macadamia provides 2 g or 8% of the daily-recommended levels of dietary fiber. Additionally, they are a very good source of phytosterols such as β-sitosterol. Macadamia nuts contain no cholesterol.

Macadamia nuts are free from gluten; it is a popular ingredient in the preparation of gluten-free foods. This provides a healthy alternative in people with wheat gluten allergy and celiac disease.

Macadamia Nut Side Effects & Safety
Macadamia nuts are safe as food. They can cause an allergic reaction, but this is unusual.

Special Precautions & Warnings
Macadamia nuts are toxic to dogs.

Recipes

Ono Mango Macadamia Nut Bread

Cooking Healthy Across America by Academy of Nutrition and Dietetics Food and Culinary Professionals

1. Food Network, Macadamia Nut Recipes

Resources

1. Wikipedia, Macadamia Nuts
2. Nutrition and You, Macadamia Nuts