National Pumpkin Day - From Seed to Table

Pumpkins are thought to have originated in North America. The oldest evidence, pumpkin-related seeds dating between 7000 and 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.

Vegetable Soup served in a Pumpkin Bowl

18 Amazing Twists On Pumpkin Soup

New Food Trends for Halloween and Trick-or-Treat for UNICEF

"For generations, kids have toted UNICEF's collection boxes door to door on Halloween, calling out "Trick-or-Treat for UNICEF!" They have raised over $170 million since 1950 to help children worldwide - funds enabling UNICEF to save and improve children's lives by providing health care, improved nutrition, clean water, education, and more."

Resource
1. UNICEF, Trick-or-Treat for UNICEF

Healthy Halloween Treats

There are healthy Halloween snacks to choose from when going to 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 grain. 

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 Bologna Day

Aside from pork, bologna can alternatively be made out of chicken, turkey, beef, venison, a combination, or soy protein. Typical seasoning for bologna includes black pepper, nutmeg, allspice, celery seed, coriander, 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.

Resources

Bologna sausage, Wikipedia   

Sausages and Food Safety, USDA  

October 24, Food Day - Food Heroes

Celebrating Food Heroes on National Food Day and National Farm to School Month.

The world is full of food heroes – from farmers to drivers, shop assistants, food banks, or government representatives – who, despite challenges, work hard to make sure food makes its way from farms to our table. Let’s celebrate their extraordinary efforts.

Welcome to Our Food Day Celebration!
From Our Garden

Food Day inspires Americans to change their diets and our food policies. Every October 24, thousands of events around the country bring Americans together to celebrate and enjoy real food and push for improved food policies. 

6 FOOD DAY PRINCIPLES

1. Reduce diet-related diseases by promoting safe, healthy foods.

2. Support sustainable farms and limit subsidies to big agribusiness.

3. Expand access to food and alleviate hunger.

4. Protect the environment and animals by reforming factory farms.

5. Promote health by curbing junk-food marketing to kids.

6. Support fair conditions for food and farmworkers.

Planning Our Food Day Meal Every family is unique. When planning our meal, we considered foods from our garden, finances, physical abilities, including finger foods that are easy to chew and swallow, and color—the theme for our dinner. 

Our family and friends come from diverse backgrounds with physical and emotional challenges or chronic illnesses, such as Cerebral Palsy, Autism, and Heart Disease.

Our Meal

The main course is tri-color pasta with various toppings. Our garden provided us with tomatoes, onions, broccoli, cucumbers, and basil. We purchased spinach, pasta sauce, locally grown fruits, and part-skim mozzarella. For the meat-eaters, we had ground turkey meatballs and shredded chicken.

In addition, we prepared a red, white, and green grilled cheese sandwich from the US Department of Health and Human Services cookbook “Keep the Beat Recipes. " A free copy of the cookbook is available on their website. 

The dessert was a big hit. We made fruit kabobs using locally grown fruits and paired them with low-fat ice cream, and for Jake, we prepared a smoothie using the same ingredients.

Adaptations and Individual Preferences

My son Jake was born with Cerebral Palsy and is quadriplegic. He is unable to hold utensils and requires a straw to drink fluids. Finger foods and a weighted cup with a flexi straw usually provide him the most independence.

Tricky Treats, Halloween Story from the CDC

Tricky Treats is part of the Centers for Disease Control,

animated Eagle Book Series.

The Eagle Books consists of four books that are brought to life by wise animal characters, Mr. Eagle and Miss Rabbit, and a clever trickster, Coyote, who engage Rain that Dances and his young friends in the joy of physical activity, eating healthy foods, and learning from their elders about traditional ways of being healthy. Animated versions of the four books bring the characters to life. Narrated by author Georgia Perez and voiced by children and adults from the Standing Rock Sioux tribal nation, the animated versions provide an interactive tool to engage children in activities and discussions about healthy eating, and the joy of being active while looking to traditional ways to stay healthy and prevent type 2 diabetes.

National Color Day - Explore the Many Colors of Food

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

Yellow and Orange Foods

Apricots, Bananas, Butternut Squash, Cantaloupe, Carrots, Cheddar Cheese, Citrus Fruits, Clementines, Corn, Creamsicle, Garbanzo Beans, Golden Apples, Golden Flax Seed, Golden Raisins, Grapefruit, Honey, Lemon, Lemongrass, Mandarin Oranges, Mangoes, Nectarines, Orange Jello, Orange Peppers, Orange Tomatoes, Oranges, Papaya, Parsnips, Peaches, Pears, Persimmons, Pineapple, Pumpkin, Rutabagas, Saffron, Salmon, Spaghetti Squash, Squash Blossoms, Sweet Corn, Sweet Potatoes, Tangerines, Whole Grains, Yams, Yellow Apples, Yellow Beans, Yellow Peppers, Yellow Summer Squash, Yellow Wax Beans

White and Black Foods

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). 

Please make a donation.

 

Prepared by
http://www.dietitians-online.com/
http://www.weighing-success.com/
Wellness News (www.weighing-success.com/WellnessNews.html)
Sandra Frank, Ed.D, RD, LDN
Jake Frank
Michelle Canazaro
John Gargiullo

October 22, National Nut Day

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.

Answers Below

Health Benefits of Nuts

Recipes and Marketing Nuts

Planters Commercial

Oregon Hazelnut

Resources and Answers
1. Peanuts

2. Cashews 

3. Walnuts 

4. Pistachios
5. Pine nuts 

6. Pecans
7. Macadamia
8. Almonds 

Shrimp Bisque, Lighterside

Shrimp Bisque

Yields: Make 3 cups
Servings: 6 (3/4 cup)
Makes 3 cups

Ingredients
1 small onion, chopped
1 tablespoon olive oil
2 garlic cloves, minced
1 tablespoon all-purpose flour
1 cup water
1/2 cup light whipping cream
1 tablespoon chili powder
2 teaspoons sodium-free chicken bouillon granules
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/2 pound uncooked medium shrimp, peeled and deveined,
   washed and drained
1/2 cup low-fat sour cream
Fresh cilantro, optional


Directions

1. In a small saucepan, saute onion in oil until tender. Add garlic; cook 1 minute longer. 
2. Stir in flour until blended. Stir in the water, cream, chili powder, bouillon, cumin, and coriander; bring to a boil. Reduce heat; cover and simmer for 5 minutes.
3. Cut shrimp into bite-size pieces; add to soup. 
4. Simmer for 5 minutes longer or until shrimp turns pink.
5. Gradually stir 1/2 cup hot soup into sour cream; return all to the pan, stirring constantly. 
6. Heat through (do not boil). Garnish with cilantro, if desired.

 

National School Lunch Week

"In the long view, no nation is healthier than its children, or more prosperous than its farmers." - President Harry Truman, on signing the 1946 National School Lunch Act. Through the Years The National School Lunch Program was created in 1946 when President Truman signed the National School Lunch Act into law. The National School Lunch Program is a federal nutrition assistance program. Through the years, the program has expanded to include the School Breakfast Program, Snack Program, Child and Adult Care Feeding Program, and the Summer Food Service Program. In 1962, Congress designated the week beginning on the second Sunday in October each year as "National School Lunch Week." The video below looks at the school lunch program from the late 1930s to the present day and includes President Obama signing the Healthy, Hunger-Free Kids Act. One can see from the photographs some of the changes in the foods provided. There is an increase in whole grains, fruits, vegetables, lean protein, and low-fat dairy. (Part of the video has clips from a film produced by the USDA in the mid-60s.) School Lunch Resources  Organizations, Associations, and Programs School Nutrition Association “Celebrate NSLW. School Lunch invites creative and fun new menu items while appealing to students in all grade levels. The School Nutrition Association is a national, nonprofit professional organization.  Mission. To advance good nutrition for all children. National Farm to School Month Farm to School is broadly defined as any program that connects schools (K-12) and local farms with the goal of serving healthy meals in school cafeterias, improving student nutrition, providing agriculture, health, nutrition education, and supporting local and regional farmers. Farm to School programs exist in all 50 states, but since Farm to School is a grassroots movement, programs are as diverse as the communities they serve. About the Farm to Preschool program at UEPI, Occidental College The National School Lunch Program (NSLP) is a federally assisted meal program operating in public and nonprofit private schools and residential childcare institutions. It provides nutritionally balanced, low-cost, or free lunches to children each school day. The program was established under the National School Lunch Act, signed by President Harry Truman in 1946. Kids Eat Right Kids Eat Right is your source for scientifically-based health and nutrition information you can trust to help your child grow healthy. As a parent or caretaker, you need reliable resources, and you can find them here, backed by the expertise of nutrition professionals. Team Nutrition. Campaign launched by USDA's Food and Nutrition Service (FNS) to encourage and teach children, parents, and caregivers to eat healthy and be physically active every day.  Choose MyPlate. The website features practical information and tips to help Americans build healthier diets. Elmo Doesn't Fear School Lunch Elmo joins White House, Chef Sam Kass in the White House kitchen to talk about the importance of healthy and delicious school meals.  We Can. The We Can! GO, SLOW, and WHOA Foods fact sheet (pdf) can be posted on the refrigerator or used when grocery shopping. The We Can! Parent Tips - Snack (pdf) 100 Calories or Less tip sheet can help consumers choose vegetables, whole grains, and fat-free or low-fat (1 percent) milk for healthier snacks. Healthy Children The American Academy of Pediatrics (AAP) and its member pediatricians dedicate their efforts and resources to the health, safety, and well-being of infants, children, adolescents, and young adults. Healthy Children - Nutrition; Food Allergies in Children Action for Healthy Kids: we believe there are ways to reduce and prevent childhood obesity and undernourishment. Learn how Action for Healthy Kids is working with schools, families, and communities to help our kids learn to be healthier and be ready to learn. National Dairy Council® (NDC), Child Nutrition Fuel Up sponsored by National Dairy Council and the NFL, in collaboration with United States Department of Agriculture (USDA). Fuel Up is an in-school program that encourages the availability and consumption of nutrient-rich foods, along with daily physical activity. Fruits and Veggies   Tom Vilsack, Secretary of Agriculture, stated: “National School Lunch Week reminds us how important it is that our children be healthy and active, that they do not go hungry, and that they have access to nutritious meals." 

World Arthritis Day - Cooking Tips for People with Arthritis

Arthritis is not a single disease; it is an informal way of referring to joint pain or disease. There are more than 100 different types of arthritis and related conditions. People of all ages, sexes, and races can and do have arthritis, and it is the leading cause of disability in America. More than 50 million adults and 300,000 children have some type of arthritis. It is most common among women and occurs more frequently as people age.

Common arthritis joint symptoms include swelling, pain, stiffness, and decreased range of motion. Arthritis can cause permanent joint changes. These changes, such as knobby finger joints, may be visible, but the damage can often be seen on an X-ray.

Osteoarthritis is the most common type of arthritis. Over time, joints can lose strength, and pain may become chronic. Risk factors include excess weight, family history, age, and previous injury.

When the joint symptoms of osteoarthritis can be managed by:

• balancing activity with rest
• using hot and cold therapies
• regular physical activity
• maintaining a healthy weight
• strengthening the muscles around the joint for added support
• using assistive devices
• taking over-the-counter (OTC) pain relievers or anti-inflammatory medicines
• avoiding excessive repetitive movements

If joint symptoms are severe, causing limited mobility and affecting the quality of life, some of the above management strategies may be helpful, but joint replacement may be necessary.

Osteoarthritis can be prevented by staying active, maintaining a healthy weight, and avoiding injury and repetitive movements.

Cooking Tips for People with Arthritis

Cooking can be difficult for people with arthritis, physical limitations, pain, and fatigue. Here are some meal-prep strategies to help you fuel your body with nutritious and delicious food, even when arthritis has left you feeling tired and in pain.

1. Use Ergonomic Cooking Tools. Arthritis pain, especially affecting the hands, fingers, wrists, elbows, and shoulders, can make simple cooking tasks more difficult. Lightweight cooking tools which have easy grips and non-slip handles are very helpful for people with arthritis. There are many design selections for cooking tools and kitchen aids. Spatulas, spoons, ladles, whisks and other cooking tools which feel comfortable in your hand can improve manual dexterity, reduce pain, and compensate for swollen and deformed joints.

2. Use tools for chopping and stirring.  Actions that force you to exert a lot of pressure on your joints in the hands and wrists can be painful, which is why chopping, cutting, and stirring are perhaps the hardest kitchen tasks for those with arthritis. Food processors help people with arthritis who have difficulty with manual cooking tasks like chopping, cutting, and slicing. The food processor will automatically chop, shred, or slice after you load it. Choose a food processor which is manageable.

3. Get help with jars. Jars can be a pain to open. Flat, rubber grips may make it a little easier but still require some effort. You can also try a mounted under-cabinet opener, and there are even electric jar openers. For hard-to-pop-open plastic containers, like yogurt use an inexpensive ring on your thumb and place the ring under the edge to lift it up.

4. Rocker Knife or Specialty Knives Simplify Cutting. Rocker knives are an example of a specialty cooking tool. The two-handled design puts strength and controls back into cutting and chopping. The rocker blade design has the motion built right in.

5. Lighten your load. Use lighter-weight pots and pans. This also goes for plates, prep bowls, cookware, and storage containers. Be extra careful with large pots of food. Pots and pans can be heavy, clumsy, and hard to manage for people with painful, arthritic joints. Using a pot or pan with two handles distributes the weight evenly between your hands and wrists.

6. Pull Up a Stool. Sit on a chair to do all the chopping and prep work. Work at your kitchen table, or sit there if you have stools under the counter. If you are standing, use an anti-fatigue kitchen mat. Non-trip mats can take some of the stress off your legs and feet.

7. Store Foods Conveniently. Make sure you have food storage containers that are easy for you to open and easy for you to stack. Whether you choose plastic storage containers with easy-open lids or Ziploc bags, make sure they are convenient for you.

8. Make Kitchen Shelves Accessible. Your kitchen shelves should be easily accessible so that you don't strain your muscles and hurt painful joints when trying to reach dishes, cookware, or food. Have your most commonly used items closest to where you use them. Make sure kitchen items are not stacked precariously so that they can fall as you reach for them. Set up your kitchen with safety in mind and convenience too.

9. Invest in a slow or instant cooker. One-pot meals are the way to go to simplify your prep and cleanup. Slow cookers and Instant Pots make it easy to throw the ingredients in and forget about them until they’re ready.

10. Get help from the grocery store. Grocery shopping doesn’t have to be difficult as it used to be. Home delivery or pickup services take this task off your shoulders. If you do venture to the store, take advantage of any assistance the store can give you. Shop for precut veggies in both the fresh and frozen sections, ask the butcher and fishmonger to cut up meat and debone fish or buy precooked foods like a roast chicken to doctor up at home.

11. Delegate. A good manager knows what tasks to hand off to others. If you find something really painful, ask your partner or kids to help.

12. Simplify cleanup. Use the dishwasher. You can also prepare ahead of time for less mess by placing liners in your slow cooker, aluminum foil in your roasting pans, and parchment paper on your cookie sheets.

13. Planned Leftovers. Make extra food and plan for leftovers. By doubling your recipe, you can create planned leftovers which you can freeze and have available for another day.

Take steps to avoid foodborne illness

People who take arthritis medications that suppress the immune system are particularly vulnerable to E. coli, hepatitis C, and other food-related illnesses. Stay apprised of food recalls, and remember to thoroughly wash fruits and vegetables.

Resources
1. Arthritis Foundation, Arthritis Diet
2. Nutrition and Rheumatoid Arthritis, by Kristine Duncan, RDN. TodaysDietitian
3. Rheumatoid Arthritis: Cooking Made Easier, Everyday Health.

Home Food Safety When the Power Goes Out

Be Prepared

Stock up on non-perishable foods that don't require refrigeration, and choose single-serve sizes if available to avoid the need for refrigeration of unused portions. Consider these easy, healthy, shelf-stable foods: 

Summary

 More information can be found at Home Food Safety. 

National Chocolate Milk Day - Should My Child Drink Chocolate Milk?

Should My Child Drink Chocolate Milk?

Trina Robertson, RDN

Resources
1.  Should Children Drink Chocolate Milk? United Dairy Industry

National Johnny Appleseed Day

John Chapman (September 26, 1774 – March 18, 1845), called Johnny Appleseed, was an American pioneer nurseryman who introduced apple trees to large parts of Pennsylvania, Ontario, Ohio, Indiana, and Illinois, as well as the northern counties of present-day West Virginia. He became an American legend while still alive, due to his kind, generous ways, his leadership in conservation, and the symbolic importance he attributed to apples.

The Story of Johnny Appleseed

Johnny Appleseed, Wikipedia