March Wellness NewsCelebrate National Nutrition Month Topics for Journalists, Writers, Educators and Bloggers

Current News, Resources, and Events in Nutrition, Food, Health, Environment, Safety, and Disability Rights. Encourages awareness and inspires ideas for Journalists, Educators, Consumers and Health Professionals. Wellness News is updated daily. To view the entire Newsletter online click here. 

Wellness News

Food Events

March Highlights

National Nutrition Month® American Red Cross Month Brain Injury Awareness Month  Deaf History Month (3/13 to 4/15) International Ideas Month International Listening Awareness Month National Chronic Fatigue Syndrome Awareness Month National Colorectal Cancer Awareness Month National Developmental Disabilities Awareness Month National Endometriosis Awareness Month National Eye Donor Month National Hemophilia Month National Kidney Month National Multiple Sclerosis Education and Awareness National Social Work Month Poison Prevention Awareness Month Save Your Vision Month National Ethics Awareness Month National Craft Month National March Into Literacy Month National Women's History Month Optimism Month Registered Dietitian Nutritionist Day American Diabetes Association Alert Day

Wellness News employs young 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 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, RD, LDN, FAND
Jake Frank
Michelle Canazaro

February is National Grapefruit Month Food and Drug Interactions

Grapefruits come in many varieties. The most popular assortments are red, white, and pink colors. The flavors range from bitter to sweet and tart. The grapefruit was introduced to Florida in the 1820s. Today, most grapefruits are still grown in Florida.
 
Grapefruit is an excellent source of many nutrients and phytochemicals that contribute to a healthy diet. Grapefruit is a good source of vitamin C, which helps support the immune system. It also contains the fiber pectin, and the pink and red colors contain the antioxidant lycopene. Lycopene appears to have properties that help fight oxygen free radicals, which are compounds that can damage cells. Studies have shown grapefruits help lower cholesterol, and there is evidence that the seeds have antioxidant properties. 

Storage. If you plan on using grapefruits within a week, store them at room temperature. If you are planning on using them after a week, store grapefruits in the refrigerator crisper where they will keep fresh for two to three weeks.

Grapefruit Active Lifestyle Meal Plan

Preparing Grapefruits 

1. Grapefruits should be rinsed under cool water before consuming. The peel may contain dirt or bacteria that may reside on the skin's surface.
2. Grapefruits are usually eaten fresh by slicing the fruit horizontally and scooping out sections of the halves with a spoon.
3. To separate the flesh from the membrane you can cut it with a sharp knife, a special curved-blade grapefruit knife, or a serrated grapefruit spoon.
4. If there are seeds, you can remove them with your spoon before you eat the grapefruit.
5. Grapefruits can be peeled with your hands or with a knife. If using a knife, start at the top, make a vertical incision that runs down and then back up to the top on the other side and then repeat so that there will be four sections of similar size. Be careful to only cut through skin and not into the membrane. The skin can then be peeled back with your hands or with the knife.

The Best Way to Cut a Grapefruit

Grapefruit Juice Has Serious Side Effects With Certain Medications

References: 

1. Wikipedia. Grapefruit 

2. The World’s Healthiest Foods: Grapefruit.

Strawberries and Brie on Sandwich Thin with Strawberry Rose

A fresh strawberry transformed into a red rose -
a healthy way to say

"I love you"

Serves 1

Ingredients.
1 Sandwich Thin
1 Tbsp Brie
1/2 cup Strawberries
1 tsp Fruit Spread
Garnish: Strawberry Rose

Directions.
1. Using a mold cut shapes in the top half of the sandwich thin.
2. On the bottom half spread the Brie and layer the strawberries. Add the fruit spread and cover with the top half of the bread.
3. Broil until the cheese melts. Cool slightly and serve.

Nutrition Information

Nutrient Analysis Services

Ensure accurate nutrient analysis for your recipes utilizing an extensive research database and over 30 years of experience. A valuable service for the Recipe Blogger, Media, Cookbook Publishers, Writers, Chefs, and Recipe Websites. Your readers will benefit from the Nutrient information and a Registered Dietitian. Contact: Dietitians-Online.com; Sandra Frank, Ed.D, RDN, LN at recipenews@gmail.com

National Green Week

What is National Green Week?

National Green Week is an annual event that empowers schools to engage in sustainability-focused lessons, projects or activities between the first full week in February and the end of Earth Month (April). Participating districts, schools, classrooms or youth groups choose a week, then select from GEF's sustainability-focused programs to be their ‘green theme.’ Each theme provides 5-day standards-based lesson sets, activities, recommended reading, sustainability tips, contests, and more! Join over 10,000 schools and 5 million students in the largest sustainability education program running!

Sustainability Programs! 

GEF's sustainability programs are all free and are designed to make it easy for you to incorporate sustainability education in your classroom! Each themed based program includes standards-based lessons, activities, recommended reading, contests and more! Utilize all or some of a GEF sustainability program any time or schedule your sustainability initiatives around National Green Week.

National Green Week challenges schools, classrooms and youth groups to spotlight sustainability for at least one week! GEF has made it simple, pick a sustainability theme and become a leader of your own sustainability initiative! Choose any week between the first full week in February until the end of Earth Month (April) to be your 'Green Week!" Big or small, everyone is encouraged to do something in support of sustainability during Green Week! Click to learn more about National Green Week!

Join the Green Education on Facebook to learn more about National Green Week.

National Carrot Cake Day

Warm spices and brown sugar add rich, caramelized flavors to this carrot cake. Recipe by Kathy Kitchens Downie, RD and located at Cooking Light

Nutrient Analysis Services
Ensure accurate and cost effective nutrient analysis and food nutrition facts labels for your recipes and menus utilizing an extensive research database. 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 and a Registered Dietitian .

For more information, visit Dietitians-Online Nutritional Analysis Services
contact: Sandra Frank, Ed.D, RDN, LN, FAND

recipenews@gmail.com
954-796-7235

New England Clam Chowder Day

New England Clam Chowder

Yield: 4 servings
Serving Size: about 1 cup

Ingredients:
1 can Select Harvest New England Clam Chowder, 98% Fat free
2 cups fat-free, low sodium vegetable broth
Garnish each serving with
1 Tbsp Green Onions
1.5 Tbsp cooked Lentils
8 Oyster Crackers

Directions 
Combine New England Clam Chowder with low sodium vegetable broth. Heat to serving temperature. Garnish with green onions, cooked lentils, and oyster crackers.

Nutrition Information

Recipe Card

Modifying a Recipe to Meet Nutritional Needs.

Goals: 

1. Easy to prepare recipe (related to arthritis; difficulty cutting foods).
2. Lower Sodium (related to hypertension; family history). Canned soups are usually high in sodium. Used a low sodium vegetable broth to reduce the sodium in the chowder.
3. Increase Fiber (related to diverticulosis). Added cooked lentils.
4. Maintain calories around 100 calories per serving (related to weight control)
5. Easy to Chew (related to new dentures).  
6. Low in Cholesterol (related to history of elevated blood cholesterol; family history)

From “As Purchased” to “Edible Portion” How to Analyze a Recipe using a Nutrient Database

Dr. Frank has over 25 years’ experience as a Nutrient Analysis Expert. She has worked with the media, cookbook publishers, recipe bloggers & websites. Dr. Frank wrote “From As Purchased to Edible Portion,” as an essential tool for anyone providing nutrient analysis.

Purchasing nutrient analysis software and learning how to use the program is only useful if you have the knowledge to convert “as purchased” ingredients to the “edible portion.” This book describes how to read a recipe and enter the correct ingredients and amounts, in order to provide an accurate nutrient analysis.

Click the book cover to learn more and purchase.

Do you have the knowledge and skills necessary to analyze a recipe? Take the quiz at the bottom of the page.

Nutrition Analysis is part of our everyday life. We have grown accustomed to nutrition information being readily available. But what if a recipe has no nutrition information or even worse the information is wrong?

People with medical conditions might not try the recipe. There are millions of people who have special dietary needs, such as low calorie, carbohydrate controlled, high protein, low protein, low carbohydrate, low fat, low cholesterol, low sodium, high fiber, gluten free, lactose free, peanut allergies, and these are just a few of the diets available.

Many people believe if they just buy a nutrient analysis program, they can provide an accurate nutrition analysis for a recipe. This is far from the truth.

Recipes are usually written based on what the consumer needs to purchase. The individual analyzing the recipe must evaluate the recipe based on the actual food ready to eat (unless the food is meant to be eaten whole.)

A nutrient analysis program cannot cook or prepare meals. A person must have skills in Food Science, Culinary Nutrition, Cooking and Preparation Techniques, Purchasing Guides, Yield Factors, and Nutrient Analysis Software.

An essential tool for analysis is the food conversion and equivalent tables. These databases provide information on AP (as purchased), EP (edible portion), waste, marinating, straining, percentage of bones; difference between a raw or cooked weight; comparison of weight versus volume measures. Many nutrient analysis software programs do not provide this information for all items; therefore it must be calculated manually or estimated.

Most Americans believe one cup is equal to eight ounces; and they would be right if we were referring to a liquid. In selecting the correct measure of a food, it is critical to know whether the food is measured by weight or by volume. Weight measures include grams, ounces, and pounds. Volume measures are listed as teaspoons, tablespoons, fluid ounces, cups, pints, quarts, and gallons.


Quiz: Do you have the knowledge and skills necessary to analyze a recipe? 

Below are a series of questions to determine your knowledge of foods and recipes in order to perform a nutrient analysis. The answers can be found at the following link. Answers to Quiz

1. How much does one cup of cheerios weigh in ounces and grams?

2. How many apples should you purchase to yield 2.75 cups, peeled, cored, and chopped?

3. The recipe states to purchase one pound potatoes. Directions: Bake potatoes and peel. How many ounces will be left?

4. How much lobster would you analyze, if provided with a 1.5 pound lobster in a shell? The answer should be in ounces.

5. Recipe states to purchase one pound chicken breast with bone and skin. Directions: Broil, remove skin. How many of ounces of cooked chicken will you analyze?

6. How many cups of cooked kidney beans would one pound dried kidney beans yield?

7. How many cups of all-purpose flour would a two pound bag of flour yield?

8. Recipe states to purchase one pound lean ground beef and broil. Drain fat. How many ounces of cooked ground beef would you analyze?

9. Recipe states to marinade chicken in refrigerator overnight. Prior to cooking, the marinade is drained and discarded. What percentage of the marinade should be included in the analysis?

10. You are preparing the analysis of a chicken broth. The directions state to strain and reserve the chicken and vegetables for another time. How would you analyze the recipe?


Consider adding nutrition information for your online recipes and menus.

An invaluable service for the Media, Publishers, Writers, Chefs, Recipe Websites and Blogs. Your readers will benefit from the Nutrition information. 

Celebrating Alabama's Birthday and Fried Green Tomatoes

Alabama was admitted as the 22nd state on December 14, 1819. Alabama's agricultural outputs include poultry and eggs, cattle, fish, plant nursery items, peanuts, cotton, grains such as corn and sorghum, vegetables, milk, soybeans, and peaches. Although known as "The Cotton State", Alabama ranks between eighth and tenth in national in cotton production.

The fried green tomatoes in Alabama are legendary in their own right, and hundreds of slices are dished out daily throughout the state. Other popular foods include fried catfish, country fried steak, fried dill pickles, fried okra, fried chicken, and fried apple pies.

The fried green tomatoes in Alabama are legendary.

Fried Green Tomatoes, yields: 6 servings

Ingredients

½ cup yellow cornmeal

3/4 teaspoon salt
½ teaspoon freshly ground pepper
4 medium green tomatoes, cut into ¼-inch slices
1 tablespoon extra-virgin olive oil, divided


Directions
1. Preheat oven to 450°F.
2. Combine cornmeal, salt, and pepper in a medium bowl. Dredge tomato slices in cornmeal.
3. Brush 1½ teaspoons oil over the bottom of a 12-inch cast-iron or other ovenproof skillets.
4. Heat skillet over medium-high heat until very hot.
5. Add half the tomato slices to the skillet in a single layer and cook until browned on one side, about 3 minutes.
6. Turn slices over and transfer skillet to oven.
7. Bake tomatoes for 9 minutes or until golden and tender. Transfer to a platter and tent with foil to keep warm. Wipe out the skillet and repeat with remaining 1½ teaspoons oil and remaining tomato slices.
8. Serve hot.

Pumpkin Spice Hummus, The Complete Hummus Cookbook

The Pumpkin Spice Hummus (featured below) welcomes the holiday with the aroma and flavors of pumpkin, cinnamon, nutmeg, and ginger. This is just one of the recipes found in the “The Complete Hummus Cookbook,” by author Catherine Gill.

https://amzn.to/2D3zZdb

The Complete Hummus Cookbook is a guide to the many ways you can prepare hummus. The Complete Hummus Cookbook provides information on the perfect food to pair hummus with as well as how to make different kinds of hummus with chickpeas, black beans, lentils, edamame, and green peas. 

With over 100 recipes for everything from appetizers to meals, to side dishes and desserts, the cookbook will have everyone enjoying the delicious, nutritious, and very versatile ways of presenting hummus.

Pumpkin Spice Hummus

Serves 8

Ingredients

½ cup canned pumpkin puree

½ cup canned chickpeas, drained or equivalent cooked chickpeas

2 tablespoons tahini

2 tablespoons pure maple syrup

⅛ cup lemon juice or juice from half large lemon

2 tablespoons olive oil

½ teaspoon ground cinnamon

⅛ teaspoon ground nutmeg

⅛ teaspoon ground ginger

⅛ teaspoon ground clove

¼ teaspoon sea salt

1-2 tablespoons water

Directions

1. Using a food processor, blend all ingredients until the desired consistency is reached and hummus is well-combined. 
2. Add more water to make hummus less thick or more salt to taste, if desired.

Tip: This hummus looks lovely with a little sprinkle of cinnamon on top and few pepitas (raw pumpkin seeds) on top as a garnish.

About the Author.
Catherine Gill is a writer, blogger, and holistic vegan chef who specializes in natural and health foods. She studied and found her passion in writing, literature, and social science in college. She runs the popular blog The DirtyVegan since 2010, focusing on comfort-food-style vegan recipes that are fun, accessible, and healthy. She also ran Dirty Vegan Foods, a vegan bakery specializing in veganized versions of classic desserts. She has an active social media presence on Twitter (@TheDirtyVegan) and on Instagram (@thedirtyvegan_official). She is also the author of The Dirty Vegan Cookbook.

November 19, Carbonated Beverage with Caffeine Day

Though today we look at the caffeine in Carbonated Beverages, this is also an opportunity to view the caffeine in energy drinks that have been cited as the cause of some deaths and is currently being investigated by the US FDA. Some energy drinks contain 2 to 3 times the amount of caffeine found in soda.

How much Caffeine is too much?

Mayo Clinic

Up to 400 milligrams (mg) of caffeine, a day appears to be safe for most healthy adults. That's roughly the amount of caffeine in four cups of brewed coffee, 10 cans of cola or two "energy shot" drinks.

Although caffeine use may be safe for adults, it's not a good idea for children. And adolescents should limit themselves to no more than 100 mg of caffeine a day.

Even among adults, heavy caffeine use can cause unpleasant side effects. And caffeine may not be a good choice for people who are highly sensitive to its effects or who take certain medications.

5-Hour Energy Drinks: FDA Looks Into Caffeinated Beverage

Hidden Dangers of Caffeinated Energy Drinks

Caffeine (mg) based on 12-ounces Soda

National Take Your Parents to Lunch Day

National Take Your Parents to Lunch Day is an event that takes place each October. Parents visit their children’s school and have lunch with them in the cafeteria. The goal is to learn more about what goes into putting together a healthy lunch, and for parents and school officials to open the lines of communication so they can work together to provide kids with the healthiest meals possible.

Make a Muscle, Make a Difference, Make a Donation to MDA

The MDA Telethon was a labor day tradition throughout my life. Then in 1988, I gave birth to a son with Cerebral Palsy. The telethon became more important. It was a reminder we were not alone in a fight against childhood muscular diseases. I remember a theme reminding me about the importance of food, "Make a Muscle, Make a Difference". Here are some foods that can help you make a muscle.

In Loving Memory of Jerry Lewis

(1926 -2017)

To Jerry Lewis - Thank you for getting families, communities, organizations, corporations, and the medical field together to find a cure and to help others live independent lives.

Make a Donation to MDA 

Jerry Lewis MDA Telethon (1987) 

"You'll Never Walk Alone"

All About Whole Grains Month

Stop by the Whole Grains Council to learn more about whole grains and try some new recipes.

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

Sneak Preview: 2020 National Nutrition Month - Eat Right, Bite by Bite!

The theme chosen by the Academy of Nutrition and Dietetics for National Nutrition Month 2020 is Eat Right, Bite by Bite! 

I am a National Nutrition Month fan. This year’s theme provides numerous opportunities to teach nutrition for all ages. From our children's first bite, picky eaters, teen and adult choices, cultural influences, disability feeding, and aging. 

"The theme’s rhyme and simple food treatment not only appeals to kids and kids-at-heart but “bite by bite” also supports the philosophy that every little bit (or bite!) of nutrition is a step in the right direction. Small goals/changes can have a cumulative healthful effect. Nutrition doesn't have to be overwhelming.

Most importantly, Eat Right, Bite by Bite is fun, positive, kid-friendly, inclusive of and adaptable for all eating patterns and cultures, and accessible and easy to understand."

Resources and materials will be available in early 2020 at https://sm.eatright.org/NNMinfo.  

A Dietitian’s Perception of Food Styling

This photograph took 18 hours and 215 shots. Many times it takes longer, and sometimes I know after a few hours I’ve caught what I am looking for. 

Food Styling
Most food stylists have a background in the culinary arts, many are professional chefs. They have knowledge of nutrition, cooking techniques, and food science. The role of the food stylist is to make the food look attractive in the finished photograph. 

I’m a different type of food stylist. My experience comes from nutrition, dietetics, food science, recipe development, gardening, and portion control. The biggest difference is portion control and I enjoy working with only fruits, vegetables, grains, and dairy. 

My goal is to create and illustrate wonderful and appetizing foods using portion control. I want those who view the photographs to experience a feeling of satiety. 

The Process
I start with a sketch, which includes a grocery list. However, I do leave myself open for specials, sales, and the unusual.

I prepare 3 identical dishes. (One for Jake; the second is the one I play and create with, and the third is called the "Hero" - to be used in the final picture.

I have numerous locations I like to photograph from (inside and outside). 

The Den is my studio with extra lights, umbrellas, reflectors, etc.. I use stone, wood or tile tables. Also, the fireplace creates a nice backdrop. 

I'm a collector of cloth napkins, baskets and bottles; and I use them in my photographs. Below are some of the different areas I photograph in the den and in dining room.

Inside: Kitchen table; Kitchen window; Kitchen Chair; Food Prep Counter.

Outside: I have a collection of large logs I’ve arranged throughout my yard. Depending on the time of day, I will use them as a stand or background. I also love to use my garden as a background, the food tastes better. 

Plates/Accessories. I usually stay with basic colors, so as not to distract from the food, since I like working with foods of many colors. To decorate the image, I like using napkins, herbs, fruits, vegetables, baskets, parchment paper, etc. 

I sometimes wonder if we took the same amount of care and preparation creating a meal or dessert from fruits, vegetables or whole grains; rather than a high calorie, high sugar, and high-fat pastry would we make the same choices. 

This is a book, I have found very useful, "Food Styling, the art of preparing food for the camera." The author, Delores Custer is passionate about her work and it shows.