Seven Foods and Five Drinks for a Very Merry Gluten-Free Holiday Guest Blogger: Michelle Stewart, RDN

7 Foods for a Very Merry Gluten-Free Holiday

1. Sugar cookies and Gingerbread men (made with GF flours: rice flour, potato starch, tapioca flour, and xanthan gum) 

• Gluten-Free Flour Blend: To make flour blend, combine 2 cups rice flour, 2/3 cup potato starch, 1/3 cup tapioca flour, and 1 teaspoon xanthan gum. Use the appropriate amount for the recipe; store remainder in a container with a tight-fitting lid. Stir before using. 

2. Glazed Ham (toss out the glaze and make your own gluten-free glaze)

3. Quinoa, mushroom, or wild rice stuffing instead of traditional turkey stuffing

4. Meringue Cookies

5. Gravies thickened with cornstarch instead of flour

6. Gumbo with gluten-free Roux (made with sorghum flour instead of all-purpose flour)

7. Corn Bread (avoid store-bought mixes, and make it gluten-free at home with gluten-free flour blend and gluten-free baking soda)

• To make flour blend: combine 2 cups rice flour, 2/3 cup potato starch, 1/3 cup tapioca flour, and 1 teaspoon xanthan gum. Use the appropriate amount for the recipe; store remainder in a container with a tight-fitting lid. Stir before using. 

5 Festive Gluten-Free Cocktails:
1. Homemade eggnog (warm or chilled)
2. Spiked Apple Cider
3. Rum Hot Toddy
4. Pomasa (Pomegranate juice and Champagne)
5. White Sangria

**Other alcohols that contain gluten:
Beer
Malted beverages

Guest Blogger: Michelle Stewart, MPH, RD, LD/N, CDE 

Michelle J. Stewart is a Registered and Licensed Dietitian and better known as The Nutrition Planner. Founder of Michelle Stewart Consulting & Associates who has been leading the way to a healthier you for more than 25 years. She is zealous when it comes to wellness from the inside out and empowering whomever she comes in contact with to take charge of their health and wellbeing. It is all about balance and moderation, her motto is “EAT LESS MOVE MORE”. Michelle is a Certified Diabetes Educator, and also holds certifications in Adult, Adolescent, and Childhood Obesity and is a Certified Wellness Coach. A Master’s In Public Health keeps her abreast of the latest health concerns and on the cutting edge of intervention. Focusing on aging and longevity with a holistic approach to living your best life is her pathway to inner peace and happiness.

An experienced and dynamic public speaker who specializes in the African American community, Ms. Stewart has participated in countless seminars and workshops all over the country. She was a panelist on health care topics at the African American Leadership Summit in Washington, D.C. where former Vice President Dick Cheney was the keynote speaker and the Healthy Breakfast keynote speaker at the annual National Newspapers Publishers Association convention in Chicago. 

International Tea Day

International Tea Day is observed annually on December 15. It has been celebrated since 2005 in tea producing countries like Bangladesh, Sri Lanka, Nepal, Vietnam, Indonesia, Kenya, Malawi, Malaysia, Uganda, India, and Tanzania.

International Tea Day aims to draw global attention from governments and citizens on the impact of the global tea trade on workers and growers and has been linked to requests for price supports and fair trade.

Regarded for thousands of years in the East as a key to good health, happiness, and wisdom, tea has caught the attention of researchers, who are discovering the many health benefits of different types of teas.

Types of Teas and Their Health Benefits

From green tea to chamomile, teas are full of flavonoids and other health rewards.

Studies have found some teas may help with cancer, heart disease, and diabetes; encourage weight loss; lower cholesterol, and bring about mental alertness.

Health Benefits of Tea: Green, Black, and White Tea

Tea is a name given to a lot of brews, but many consider only green tea, black tea, white tea, oolong tea, and pu-erh tea the real thing. They are all derived from the Camellia sinensis plant, a shrub native to China and India, and contain unique antioxidants called flavonoids. The most potent of these, known as ECGC, may help against free radicals that can contribute to cancer, heart disease, and clogged arteries.

All these teas have caffeine and theanine, which affect the brain and seem to heighten mental alertness.

The more processed the tea leaves, usually the less polyphenol content. Polyphenols include flavonoids. Oolong and black teas are oxidized or fermented, so they have lower concentrations of polyphenols than green tea, but their antioxidizing power is still high.

Here are some studies exploring the potential health benefits of tea:

Green tea. Made with steamed tea leaves, it has a high concentration of EGCG and has been widely studied. Green tea’s antioxidants may interfere with the growth of cancers; prevent clogging of the arteries, burn fat, counteract oxidative stress on the brain, reduce risk of neurological disorders like Alzheimer’s and Parkinson’s diseases, reduce risk of stroke, and improve cholesterol levels.

Black tea. Made with fermented tea leaves, black tea has the highest caffeine content and forms the basis for flavored teas like chai, along with some instant teas. Studies have shown black tea may protect lungs from damage caused by exposure to cigarette smoke. It also may reduce the risk of stroke.

White tea. Uncured and unfermented. One study showed that white tea has the most potent anticancer properties compared to more processed teas.

Oolong tea. Limited research related to lowering bad cholesterol levels.

Pu-erh tea. Made from fermented and aged leaves. Considered a black tea, its leaves are pressed into cakes. Pu-erh is being studied in its relationship to reduced LDL cholesterol.

Health Benefits of Tea: Herbal Teas

Made from herbs, fruits, seeds, or roots steeped in hot water, herbal teas have lower concentrations of antioxidants than green, white, black, and oolong teas. Their chemical compositions vary widely depending on the plant used.

Varieties include ginger, ginkgo biloba, ginseng, hibiscus, jasmine, rosehip, mint, rooibos (red tea), chamomile, and echinacea.

Limited research has been done on the health benefits of herbal teas, but claims that they help to lose weight, fight off colds, and helps with sleep are largely unsupported.

Here are some findings:

Chamomile tea: Its antioxidants may help prevent complications from diabetes, like loss of vision and nerve and kidney damage, and stunt the growth of cancer cells.

Echinacea: Often touted as a way to fight the common cold, the research on echinacea has been inconclusive.

Hibiscus: A small study found that drinking three cups of hibiscus tea daily lowered blood pressure in people with modestly elevated levels.

Rooibos (red tea): A South African herb that is fermented. Although it has flavonoids with cancer-fighting properties, medical studies have been limited.

Health Benefits of Tea: Instant teas

Instant tea may contain very little amounts of actual tea and plenty of sugars or artificial sweeteners. For health’s sake, check out the ingredients on the label.

Can Tea Be Bad for Your Health?

Most teas are benign, but the FDA has issued warnings about the so-called dieter’s teas that contain senna, aloe, buckthorn, and other plant-derived laxatives.

References
1. Types of Teas and Their Health Benefits, WebMD
2. Health Benefits of Tea - Learn About the Effects of Tea on Health, Including Its Role in the Prevention of Many Diseases, Arpita Basu, Ph.D., RD, Today's Dietitian
3. Flavonoids: The secret to health benefits of drinking black and green tea? Harvard Health

December 15, National Cupcake Day A Special Blueberry Cupcake

Blueberry Cupcakes

Ingredients

Cupcakes

1 large white potato, peeled and cut into small chunks

3/4 cup whole-wheat pastry flour

3/4 cup cake flour

1 1/2 teaspoons baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

3/4 cup granulated sugar

1/4 cup canola oil

1 large egg

1/2 teaspoon vanilla extract

1/2 cup nonfat buttermilk

1 cup blueberries, fresh, plus fresh blueberries for garnish

Frosting

3/4 cup granulated sugar

3 tablespoons water

4 teaspoons dried egg whites (equivalent to 2 egg whites)

1/4 teaspoon cream of tartar

Pinch of salt

2 tablespoons blueberry preserves or jam

1/4 teaspoon vanilla extract

Directions
Cupcakes

1. Preheat oven to 350°F. Line 12 (1/2-cup) muffin cups with paper liners.
2. Place potato in a saucepan, add water to cover, and bring to a boil. Cook until tender, 8 to 10 minutes. Drain and mash until very smooth. Measure out 3/4 cup and let cool slightly. 

3. Whisk whole-wheat flour, cake flour, baking powder, baking soda, and 1/2 teaspoon salt in a medium bowl.

4. Beat granulated sugar and oil in a large mixing bowl with an electric mixer on medium speed until combined. Beat in egg, 1/2 teaspoon extract, and the 3/4 cup mashed potatoes until combined. 

5. With the mixer on low, alternately mix in the dry ingredients and buttermilk, starting and ending with dry ingredients and scraping the sides of the bowl as needed, until just combined. 

6. Fold in 1 cup blueberries. Divide the batter among the prepared cups. 

7. Bake the cupcakes until a toothpick inserted into the center comes out clean, 22 to 24 minutes. Transfer to a wire rack and let cool completely.

Frosting
1. Once the cupcakes are cool, bring 2 inches of water to a simmer in the bottom of a double boiler. 

2. Combine 3/4 cup granulated sugar and 3 tablespoons water in the top of the double boiler. Place over the simmering water and heat, stirring, until the sugar is melted, 2 to 3 minutes. Start beating the mixture with an electric mixer on high speed.
3. Add reconstituted egg whites, cream of tartar and a pinch of salt. Continue beating until the mixture looks like a shiny, thick frosting, 5 to 7 minutes.
4. Off the heat, beat for 1 minute more to cool.
5. Add 2 tablespoons blueberry preserves (or jam) and 1/4 teaspoon extract and beat on low just to combine.
5. Spread or pipe the frosting on the cooled cupcakes and decorate with fresh blueberries on top

                       

Nutrition Information 

Food Groups: 1 fruit, 2.25 Starch/Bread

Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 40 years experience. A great service for the Recipe Blogger, Media, Cookbook Publishers, Writers, Chefs, and Recipe Websites. Your readers will benefit from the Nutrition information and a Registered Dietitian. Contact: Dietitians-Online.com; Sandra Frank, Ed.D, RDN, LN at recipenews@gmail.com

December 11, UNICEF is Founded Providing Children Worldwide with Food, Clothing and Health Care

UNICEF  was created on December 11, 1946, by the United Nations to provide children with food, clothing, and health care. UNICEF believes nurturing and caring for children are the cornerstones of human progress. UNICEF is active in more than 190 countries and territories through country programs and National Committees.

History of UNICEF
Sir Roger Moore narrates a brief history of UNICEF, telling the story of a small UN agency founded to bring relief to the children in countries torn apart by WWII to the global force for health, education, and child protection it is today.

 

UNICEF Facts

Poverty contributes to malnutrition, which in turn is a contributing factor in over half of the under-five deaths in developing countries. Some 300 million children go to bed hungry every day. Of these only eight percent are victims of famine or other emergency situations. More than 90 percent are suffering from long-term malnourishment and micronutrient deficiency. (State of the World’s Children, UNICEF, 2005)

In all developing regions, children in rural areas and children from poor households are more likely to be underweight due to lack of nutrition. (Progress for Children, UNICEF, 2010)

884 million people lack access to improved drinking water sources, and 84 percent of them live in rural areas. (Progress for Children, UNICEF, 2010)

In wake of the floods, malnutrition threatens
thousands of children in Pakistan

 Shop UNICEF

Shop the UNICEF store and help children in need.
Every UNICEF card and gift you buy supports the efforts
to save children’s lives around the world.

UNICEF: "Let's Heal the World"

Young people from different nationalities across the globe

are sending a message of peace and hope through music, 

as part of a UNICEF partnership with Limkokwing University 

of Creative Technology to help create a world fit for children. 

 

National Farm-City Week - Harvesting Healthy Choices

Farm-City Week is celebrated each year.  The purpose of Farm-City Week is to bring about a better understanding between rural and urban people by increasing their knowledge and appreciation of each other as partners in progress.

Farm-City: Harvesting Healthy Choices
Statistics indicated that about one-third of American children ages 6 to 19 are overweight, and a growing number of young people suffer from cardiovascular disease, high cholesterol, Type 2 diabetes, and high blood pressure.

Farm-City theme of “Harvesting Healthy Choices” gives farmers an opportunity to join forces with their city neighbors to show healthy food choices available.

Harvesting Healthy Choices allows the opportunity to talk about the health benefits of locally grown produce and other foods:

- the bone-building power of milk;
- the leaner choices in beef, pork, and poultry;
- the importance of folic acid-rich peanuts to expectant mothers;
- the cancer-fighting properties of soybeans;
- the antioxidant power of blueberries 

What’s more, modern agriculture produces healthier animals, more nutritious grains, and year-round access to fresh fruits and vegetables. Healthy food doesn’t just mean tofu and bean sprouts. A 5-ounce portion of lean beef or pork can be part of a balanced diet, and milk, cheese, bread, and even fried catfish still have a place on Alabama’s dinner table. 

Eating well and living well is about choices – and is important to all ages in helping us create a healthier state. For more information on a balanced diet which includes fruits, vegetables, grains, protein, and dairy products please visit the Department of Agriculture’s “My Plate” Nutritional Guide at www.choosemyplate.gov.

Resource:

Florida Farm Bureau 

October, National Down Syndrome Awareness Month Joan E. Guthrie Medlen, RD and Down Syndrome Nutrition

Every October, the National Down Syndrome Society (NDSS) reminds the world in a big way about the gifts that people with Down syndrome bring to their communities through a special video presentation on a jumbo screen in the heart of the Times Square.
 

The Times Square Video presentation kicked off Down Syndrome Awareness Month on the morning of the New York City Buddy Walk. This year, our third-party volunteers chose over 200 photos from over 1,000 submissions for the Times Square Video. The featured photographs highlight children, teens and adults with Down syndrome working, playing and learning alongside friends and family. These collective images promote acceptance and inclusion, which is the foundation of NDSS and the National Buddy Walk Program.

Joan Guthrie Medlen, M.Ed, RD and
the Down Syndrome Nutrition Handbook

Joan E. Guthrie Medlen, a mother of a child with Down syndrome, a registered dietitian, and the author of “The Down Syndrome Nutrition Handbook: A Guide to Promoting Healthy Lifestyles,” encourages parents to start teaching healthy habits early but stresses that it's never too late to start, no matter what age.

Joan became involved in issues related to people with Down syndrome after the birth of her son. “As we all know, parents of kids with disabilities are involved in the big picture immediately – like it or not! I chose to work in the field of nutrition/health promotion for people with Down syndrome over 16 years ago. It’s a choice I've not regretted.”

Introducing Cooking By Color:

Recipes for Independence by 

Joan E. Guthrie Medlen, RD

Meet a family who shares their
amazing story of love and living.

About Buddy Walk

The Buddy Walk® was established in 1995 by the National Down Syndrome Society to celebrate Down Syndrome Awareness Month in October and to promote acceptance and inclusion of people with Down syndrome. Today, the Buddy Walk program is supported nationally by NDSS and organized at the local level by parent support groups, schools and other organizations and individuals.

World Pasta Day

Pasta is a type of noodle and commonly referred to a variety of pasta dishes. It is a staple food of traditional Italian cuisine. Usually, pasta is made from unleavened dough of durum wheat flour mixed with water and formed into sheets or various shapes, then cooked and served in any number of dishes. It can be made with flour from other cereals or grains, and eggs may be used instead of water. Kinds of pasta are divided into two broad categories, dried (pasta secca) and fresh (pasta fresca). 

Both dried and fresh pasta come in a number of shapes and varieties. Common forms of pasta include long shapes, short shapes, tubes, flat shapes, and sheets, filled or stuffed, and decorative shapes.

How to Make Pasta | Jamie & Buddy Oliver

Shapes

Recipe: Artichoke and Lemon Pasta
Taste of Home

Resources and References

1. Wikipedia: Pasta   This article is licensed under the GNU Free Documentation License
2. Cooking Light: Pasta Recipes

October 17, International Day for the Eradication of Poverty

2020 Theme 

“Acting together to achieve social and
environmental justice for all”

The theme for the Day this year addresses the challenge of achieving social and environmental justice for all. The growing recognition of the multi-dimensionality of poverty means that these two issues are inseparably intertwined and that social justice cannot be fully realized without aggressively rectifying environmental injustices at the same time. Whereas progress has been made in addressing income poverty, there has been less success in addressing the other important dimensions of poverty, including the rapidly growing impact of the environment, within a more holistic approach.

People living in extreme poverty, often through sheer necessity, are the first to act decisively within their communities in response to poverty, climate change, and environmental challenges. However, their efforts and experience often go unnoticed and unappreciated; their ability to contribute positively to solutions has been overlooked; they are not recognized as drivers of change, and their voices are not heard, especially in international bodies.

This must change. The participation, knowledge, contributions, and experience of people living in poverty and those left behind must be valued, respected, and reflected in our efforts to build an equitable and sustainable world in which there is social and environmental justice for all. Governments must act decisively—in partnership and in solidarity with people living in poverty —to effectively address the impending global economic downturn that now threatens to erase part of the gains in reducing poverty and stall efforts to fight climate change and environmental degradation. The United Nations’ measures to ensure Member States can achieve the SGDs by 2030, including its proposed socio-economic responses to the global pandemic, must be robustly pro-poor and fully focused on establishing green pathways to recovery.

The Convention on the Rights of the Child (UNCRC) was adopted on 20 November 1989. This landmark human rights treaty sets out the civil, political, economic, social, and cultural rights of every child, regardless of their race, religion, or abilities.

In particular, the Convention recognizes the right of every child to a standard of living adequate for the child’s physical, mental, spiritual, moral, and social development. Poverty hurts children’s development and, in turn, leads to lower-income and health in adulthood. When child poverty is recognized as a denial of children’s human rights then people in positions of responsibility and power are legally bound to promote, protect, and fulfill children’s rights.

Join the #EndPoverty global campaign

Everyone can join the campaign on social media by using hashtag #EndPoverty and promoting the call to action to connect with people from around the world who have joined the fight to overcome poverty.

In addition to the commemorative event to be held in New York on 17 October, commemorations of the international day are being organized worldwide. The online community is asked to use #EndPoverty to share messages about the International Day for the Eradication of Poverty via social media.

International Day of the Girl Child End hunger, achieve food security and improved nutrition and promote sustainable agriculture

UN Women Statement: International Day of the Girl Child

“Some people say that it is shameful for girls to go to work or go to school. These are old traditions and conventions.”

The International Day of the Girl Child focuses on how to ‘Empower Girls: Before, during and after crises’. There has been a growing conflict, instability, and inequality, with 128.6 million people expected to need humanitarian assistance due to security threats, climate change, and poverty. More than three-quarters of those who have become refugees or who are displaced from their homes are women and children. Among these, women and girls are among the most vulnerable in times of crisis.

Displaced and vulnerable women and girls face higher risks of sexual and gender-based violence, as well as damage to their livelihoods; girls are 2.5 times more likely than boys to miss school during disasters, and displaced girls are often married off as children in an effort to ensure their security. A 2013 assessment estimated a rise in the percentage of Syrian girl refugees in Jordan being married before age 18 from below 17 percent before the conflict, to more than 50 percent afterward.

At UN Women, they are working to ensure that girls experiencing crises have positive options that allow them to grow and develop social and economic skills. Along with local women’s organizations, we support women and girl refugees through our Global Flagship Initiative, on Women’s Leadership, Empowerment, Access and Protection in Crisis Response (LEAP), which boosts civic engagement and leadership by advocating for women’s political and social participation at the local, national and international levels. LEAP also establishes Empowerment Hubs where women can network and access critical services and training and provides job placements, cash-for-work initiatives, and training for businesses.

Programs like these can turn situations of displacement into opportunities for empowerment for girls and young women, remove them from potentially violent situations, and serve as a path to economic security so that they are not forced to marry older men to provide for their physical and financial well-being.

On the International Day of the Girl Child, let us commit to investing in skills training and education for girls and livelihood activities for young women around the world who are facing crises. Far from being passive recipients of assistance, these girls are leaders who will use the skills that they develop today to rebuild their communities, and create a better future for all of us.

End hunger, Achieve Food Security and Improved Nutrition
and Promote Sustainable Agriculture

Women prepare up to 90 percent of meals in households around the world, yet when times are tough, women and girls may be the first to eat less. Households headed by women may not eat enough simply because women earn at lower levels, and are less prepared to cope with a sudden crisis.

Inequities in food consumption stand in contrast to women’s significant role in agricultural production. They comprise on average 43 percent of the agricultural labor force in developing countries and over 50 percent in parts of Asia and Africa. Yet their potential contribution to food security remains constrained by unequal access to land and other productive assets. Nourishment is not just about the quantity of food, but its quality. In poor households, women can be less likely to get the nutrients they need, including to manage the physical demands of pregnancy and breastfeeding. Gender inequality intersects with inadequate health care, insufficient education and limited income to drive these deprivations.

Ending hunger means that all women can consume enough food with adequate nutrients. All women working in agriculture, if unshackled from discrimination, can contribute to greater global food security.

UN Women acts to stop hunger by supporting women’s role in food security, as the cornerstones of food production and utilization. We provide training for women farmers and access to information and technology, to help women can achieve significantly higher agricultural productivity. UN Women also raises awareness among rural women and decision-makers alike, on the need for legal changes to allow more equitable distribution of assets, such as land and credit. The entity also steers the online global knowledge hub Empower.org, where women can share practical knowledge around food production and technology.

Empowering Girls 

Resource

1.  UN Women statement: International Day of the Girl Child, UN Women

October 5, World Teachers' Day

World Teachers Day is held annually on October 5 to celebrate the vital role teachers provide in quality education at all levels. World Teacher’s Day also commemorates the anniversary of the 1966 signature of the UNESCO/ILO Recommendation Concerning the Status of Teachers with guidelines concerning educational policies, curricula, training, employment, work conditions, and teacher's participation in decision-making. 

World Teachers’ Day 2020 will celebrate teachers with the theme “Teachers: Leading in crisis, reimagining the future”. The day provides the occasion to celebrate the teaching profession worldwide, take stock of achievements, and draw attention to the voices of teachers, who are at the heart of efforts to attain the global education target of leaving no one behind.

The COVID-19 pandemic has significantly added to the challenges faced by already over-extended education systems throughout the world. It is no exaggeration to say that the world is at a crossroads and, now more than ever, we must work with teachers to protect the right to education and guide it into the unfolding landscape brought about by the pandemic.

The issue of teacher leadership in relation to crisis responses is not just timely, but critical in terms of the contributions teachers have made to provide remote learning, support vulnerable populations, re-open schools, and ensure that learning gaps have been mitigated. The discussions surrounding WTD will also address the role of teachers in building resilience and shaping the future of education and the teaching profession. 

History.
UNESCO’s principal field of activities is education. Since its creation in 1945, the Organization has worked to improve education worldwide believing it is the key to social and economic development. The Organization aims to help build a sustainable world with just societies that value knowledge, promote peace, celebrate diversity, and defend human rights.

World Teachers’ Day marks the anniversary of the Universal Declaration of Human Rights (1948) that recognizes education as a key fundamental right and establishes an entitlement to free compulsory education, ensuring inclusive and equitable access for all children. 

Thank a Teacher

Teachers Make a Difference

October, National Spinach Lovers Month

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 the absorption of iron 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
4. 40 Flavor-Packed Ways to Use Fresh Spinach, Cooking Light

October 4, National Taco Day - Taco in a Cup

Taco in a Cup

1 serving

Ingredients/Directions
Layer the following ingredients:
1 Tablespoon Guacamole
2 Tablespoon Salsa
1 Tablespoon Black Bean Dip
3 Tortilla Chip, salt-free, crushed
1 Tablespoon Shredded Cheese, low fat

Nutrition Information