Recipe by Michelle Klug We love the double-cheese contrast here: Shredded cheese melts into a bubbly blanket over the tortillas, while crumbly queso fresco covers the veggies with a salty kick. It's an impressive dish for coffee table dining--it's fun to
Ingredients
1 tablespoon canola oil 1 cup chopped red onion 2 garlic cloves, minced 1 cup chopped zucchini 1 cup fresh corn kernels 2 tablespoons thinly sliced jalapeño pepper 1/2 teaspoon ground cumin 1/4 teaspoon chili powder 1/4 teaspoon kosher salt 1 (14.5-ounce) can of organic black beans, rinsed and drained 8 (6-inch) corn tortillas, cut into wedges Cooking spray 2 ounces shredded reduced-fat Mexican-blend cheese (about 1/2 cup) 3/4 cup diced peeled avocado (about 1 small) 2 ounces crumbled queso fresco (about 1/2 cup) 1/4 cup chopped fresh cilantro 1 medium tomato, diced 4 lime wedges
Instructions
Preheat broiler to high.
Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion; sauté 5 minutes or until tender. Add garlic; sauté 30 seconds. Add zucchini and next 5 ingredients (through salt); cook 5 minutes or until crisp-tender. Add beans; cook for 2 minutes or until thoroughly heated.
Arrange tortilla wedges in a single layer on a large jelly-roll pan coated with cooking spray. Lightly coat tortilla wedges with cooking spray. Broil 2 minutes on each side or until lightly browned and crisp. Sprinkle shredded Mexican cheese evenly over tortillas. Broil 1 minute or until cheese melts.
Top chips evenly with bean mixture, avocado, queso fresco, cilantro, and tomato. Serve with lime wedges.
Selection. Look for figs that are soft and smell sweet. Handle carefully, as their skin bruises easily. Storage. Fully ripened figs can be stored in the refrigerator for up to 2 days; bring to room temperature before serving.
How to Plant a Fig Tree
Nutrition Information
Figs are rich in fiber, potassium, phytonutrients, and antioxidants, such as carotene, lutein, tannins, and chlorogenic.
Recipe: Peach & Fig Yogurt Flower
Dried figs can be used as a substitute for fat in baked goods. When using dried figs in baking to replace shortening or oil, do not over-mix or over-bake. In a recipe, use half the normal amount of shortening, margarine, butter, or oil when using dried puree.
Fig Art
Side Effects from WebMD Avoid prolonged sun exposure when taking fig leaf because it can cause the skin to become extra sensitive to the sun. Wear sunblock outside, especially if you are light-skinned.
Skin contact with fig fruit or leaves can cause a rash in sensitive people.
Special Precautions & Warnings: Pregnancy and breast-feeding: Fresh or dried fig fruit is safe in amounts found in food, but there’s not enough information to know if it’s safe in the larger amounts used as medicine.
Surgery: Fig might lower blood sugar levels. There is some concern that it might interfere with blood sugar control during and after surgery. Stop using fig as medicine at least 2 weeks before a scheduled surgery. Resources 1. California Figs 2. Figs, Fresh, Fruits and Veggies More Matters
Stroke happens when the blood supply to part of the brain is cut off. Without blood, brain cells can be damaged or die. Depending on which part of the brain is affected and how quickly the person is treated, the effects of stroke on survivors can be devastating to a person’s body, mobility and speech, as well as how they think and feel.
Stroke is a leading cause of death and disability globally. It can happen to anyone at any age, and impacts everyone: survivors, family and friends, workplaces and communities. From making individual changes, to advocating globally and locally for policies that will deliver healthier communities, we can all do something to prevent stroke.
This year the focus of the World Stroke Campaign is Prevention. On the 29th October 2017, World Stroke Day, we are calling on our members, partners and stroke stakeholders to do what they can to improve community and individual awareness of stroke risk and take action to prevent stroke at individual and population level.
Stroke Warning Signs
If you notice one or more of these signs, don't wait. Stroke is a medical emergency.
Call your emergency medical services and get to a hospital right away!
Learn the warning signs of stroke
Sudden numbness or weakness of the face, arm or leg, especially 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
Take action in an emergency
Not all the warning signs occur in every stroke. Don't ignore signs of stroke, even if they go away!
Check the time. When did the first warning sign or symptom start? You'll be asked this important question later.
If you have one or more stroke symptoms that last more than a few minutes, don't delay! Seek immediate medical attention!
If you're with someone who may be having stroke symptoms, immediately call one of the emergency rescue service numbers. Expect the person to protest — denial is common. Don't take "no" for an answer. Insist on taking prompt action.
The FAST test
Facial weakness, arm weakness and speech difficulties are common signs of stroke. You can use the FAST test to remember the signs of stroke
The FAST test involves asking three simple questions:
Face – Can the person smile, has their mouth drooped?
Arms – Can the person raise both arms?
Speech – Can the person speak clearly and understand what you say?
Time – Act FAST!
If you answer yes to any of these questions, act FAST and call for medical emergency help immediately.
Stroke is always a medical emergency. Remembering the signs of stroke and acting FAST could mean saving a life.
What causes stroke
High blood pressure (Hypertension is the most common and treatable risk factor in stroke)
Smoking
High cholesterol
Diabetes mellitus
Obesity
Sedentary life style
Atrial fibrillation
Stroke warning signs
Heart disease
Carotid artery disease
Alcohol
It is possible to prevent stroke
Good control of blood pressure
Good control of diabetes
Lower cholesterol
Regular exercise
Quit smoking
Lose weight
Never ignore a small stroke
Nutrition Tips for Stroke Survivors
Healthy food habits can help reduce risk factors for stroke — poor cholesterol levels, high blood pressure and excess weight. Diets high in saturated fat and trans fat can raise blood cholesterol levels. Diets high in sodium can contribute to increased blood pressure, and high-calorie diets can contribute to obesity. A diet with five or more servings of fruits and vegetables per day may reduce the risk of stroke.
The American Heart Association/American Stroke Association offers these recommendations for a healthy diet:
1. Eat a diet rich in vegetables and fruits.
2. Choose whole-grain, high-fiber foods.
3. Eat fish at least twice a week.
4. Limit saturated fat and trans fat. Avoiding partially hydrogenated oils will reduce trans fats.
5. Choose lean meats and poultry, and prepare them without using saturated or trans fats.
6. Select low-fat dairy products.
7. Cut back on drinks and foods with added sugars. The AHA recommends that no more than half of your discretionary calories should come from added sugars. For most American women, the discretionary calorie allowance is no more than 100 calories and no more than 150 calories for men.
8. Choose and prepare foods with little salt (sodium). The AHA recommends consuming less than 1500 mg of sodium a day.
9. If you drink alcohol, do so in moderation. Limit yourself to one drink per day if you’re a non-pregnant woman or two drinks if you’re a man. To Get the Nutrition You Need
Some stroke survivors have a loss of appetite. For others, eating may be difficult due to swallowing problems or limited hand or arm movement. In any case, talk to your healthcare team to make sure you’re getting the nutrition you need. To make eating a little easier again, try these steps:
Choose healthy foods with stronger flavors, such as broiled fish and citrus fruits. Also, spices add flavor to food and serve as a good substitute for salt.
Choose colorful, visually appealing foods, such as salmon, carrots and dark green vegetables.
Cut foods into small pieces to make them easier to chew.
Pick softer, easier-to-chew foods, such as yogurt, bananas, whole-grain hot cereals, and low sodium soups.
If you have trouble swallowing, talk to your speech therapist or doctor. This condition can be treated.
If weakness in arms or hands is a problem, you might try adaptive eating utensils. Some types of flatware have thicker handles that are easier to hold, and “rocker knives” make it possible to cut food using one hand.
Making Mealtime Easier
When stroke survivors have lost their appetites, caregivers can help by:
Sharing meals with the survivor at regular times during the day.
Setting a leisurely pace for the meal.
Serving foods that the survivor wants.
Encouraging healthy snacks or small meals throughout the day.
Reducing distractions during meals.
Watching for any problems the survivor may have with chewing or swallowing.
For thousands of years, people have been eating foods grown in the wild; such as wild greens, mushrooms, roots, fruits, berries, vegetables, and flowers.
How to identify and eat wild plants and
how to cook Fish over an open fire.
Today, the gathering of wild foods has become increasingly popular. People consider wild foods healthier and eco-friendly.
Resources: 1. Edible Wild Food 2. How to Find Wild Edible Plants
Pumpkins are thought to have originated in North America. The oldest evidence, pumpkin-related seeds dating to 7000-5500 BC, was found in Mexico.
The color of pumpkins derives from orange carotenoid pigments, including beta-cryptoxanthin, alpha and beta-carotene, all of which are provitamin A compounds converted to vitamin A in the body.
Pumpkins Is anything more fall-like than a pumpkin? These orange winter squashes are chock-full of vitamin A and deliver 3 grams of fiber per ½-cup serving of cooked sugar pumpkin, plus potassium. Note that the pumpkins you carve into jack-o’-lanterns are not the same type of pumpkins you eat. Try pumpkin puree mixed with mac-and-cheese or with hummus for a seasonal spread. Looking for more options? Add pumpkin to pancake batter, oatmeal, smoothies, or your kid's favorite chili.
Nutritional Profile
And don't forget about roasting the seeds! Pumpkin seeds are a delicious and healthy snack and a good source of several nutrients, including zinc, which is essential for many body processes, including immune function.
To toast your pumpkin seeds, first, rinse to remove pulp and strings. Spread seeds on a baking sheet that has been coated with cooking spray or drizzle a small amount of olive oil over seeds. Bake at 325°F for about 30 minutes or until lightly toasted. Stir occasionally during cooking. Take a look at your spice rack and try a seasoning on your toasted seeds, such as garlic powder or Cajun seasoning.
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
Music: The Wonderful World of Color, Walt Disney and Disney World.
Eat Right with Colors explores the health benefits associated with eating foods of many colors. Including color diversity in your meals and food choices enhances your intake of a wide range of nutrients.
Red and Pink Foods
Apples, Beets, Cayenne, Cherries, Cranberries, Guava, Kidney Beans, Papaya, Pink Beans, Pink/Red Grapefruit, Pomegranates, Radicchio, Radishes, Raspberries, Red Bell Peppers, Red Cabbages, Red Chili Peppers, Red Corn, Red Currants, Red Grapes, Red Onions, Red Pears, Red Peppers, Red Plums, Red Potatoes, Red Tomatoes, Rhubarb, Strawberries, Tomatoes, Watermelons
Green Foods
Alfalfa, Artichokes, Arugula, Asparagus, Avocado, Bok Choy, Broccoli, Broccoli rabe, Brussels Sprouts, Celery, Chives, Collard Greens, Cucumbers, Dandelion Greens, Edamame, Endive, Fennel, Green apples, Green Beans, Green cabbage, Green Grapes, Green Olives, Green Onion, Green Pears, Green Peas, Green Pepper, Green Tomatoes, Honeydew, Kale, Kiwi, Leeks, Lettuce, Limes, Mint, Okra, Oregano, Parsley, Pistachios, Snow Peas, Spinach, Sugar snap peas, Swiss Chard, Tarragon, Tomatillo, Wasabi, Watercress, Zucchini
Blue and Purple Foods
Blue Grapes, Blue and Purple Potatoes, Blueberries, Dried Plums, Plums, Eggplant, Pomegranates, Elderberries, Juniper Berries, Kelp (Seaweed), Purple Belgian Endive, Purple Cabbage, Purple Figs
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
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)
Wellness News employs adults with "Special Needs" (Cerebral Palsy, Autism, Down Syndrome, Muscular Dystrophy). Many of the photographs are available for purchase, with the proceeds going to special needs adults. Contact Dr. Sandra Frank for additional information (recipenews@gmail.com).
Prepared by
Sandra Frank, Ed.D, RD, LDN Jake Frank Michelle Canazaro John Gargiullo
Nuts once considered a high fat, high-calorie food is now being recognized as a Nutritious Snack with essential fatty acids, omega fats, protein, and many vitamins and minerals.
Autumn is the perfect time to add pumpkin to one of America’s favorite desserts. Cheesecake is a sweet dessert with a mixture of fresh soft cheese, cream cheese or cottage cheese, eggs, and sugar on a crust made from crushed graham crackers, crushed cookies, pastry, or sponge cake. Cheesecakes can be prepared baked or unbaked, flavored, and are often served topped with fruit, fruit sauce, chocolate, or whipped cream.
Iodine Deficiency - Interview with Prof. Zimmermann (Zürich}
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Iodine is an essential element for healthy neurological and endocrine development. A lack of iodine in the diet may lead to mental challenges, goiter, or thyroid disease. Dependent upon the severity of the deficiency, a lack of iodine can cause a significant delay in mental development, something that can be particularly detrimental if it occurs in childhood. According to the World Health Organization in 2007, almost 2 billion people worldwide were suffering from a lack of iodine in their diets, a third of which were children and young people. Iodine deficiency is a relatively simple affliction to correct, however much of the population continues to go untreated.
Function
Iodine is needed for the normal metabolism of cells. Metabolism is the process of converting food into energy. Humans need iodine for normal thyroid function and for the production of thyroid hormones.
Food Sources
Iodized salt is table salt with iodine added. It is the main food source of iodine.
Seafood is naturally rich in iodine. Cod, sea bass, haddock, and perch are good sources.
Kelp is the most common vegetable seafood that is a rich source of iodine.
Dairy products also contain iodine.
Other good sources are plants grown in iodine-rich soil.
Recommendations The best way to get the daily requirement of essential vitamins is to eat a balanced diet that contains a variety of foods from the food guide plate.
A 1/4 teaspoon of iodized table salt provides 95 micrograms of iodine. A 6-ounce portion of ocean fish provides 650 micrograms of iodine. Most people are able to meet the daily recommendations by eating seafood, iodized salt, and plants grown in iodine-rich soil. When buying salt, make sure it is labeled "iodized."
The Food and Nutrition Board at the Institute of Medicine recommends the following dietary intake for iodine:
Infants 0 - 6 months: 110 micrograms per day (mcg/day) 7 - 12 months: 130 mcg/day
Adolescents and Adults Males age 14 and older: 150 mcg/day Females age 14 and older: 150 mcg/day
Specific recommendations depend on age, gender, and other factors (such as pregnancy). Women who are pregnant or producing breast milk (lactating) need higher amounts. Ask your healthcare provider which amount is best for you.
Tips for Visiting Kenya
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We had the privilege of visiting Kenya this summer to do a safari. We went
with my Dad and also met my brother and sister in law and their kids there.
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