National Day of Unplugging - Alternative Activities

National Day of Unplugging. is a holiday that consists of a 24 hour period from sundown to sundown, to unplug, unwind, relax and do things other than using today’s technology, electronics, and social media.

The American Academy of Pediatrics recommends no screen time for children under 2 and less than 2 hours per day for older children. The American Academy of Pediatrics recommends that parents create an electronic-media-free environment in children’s bedrooms.
 

The Benefits of Reduced Screen Time

• Reducing screen time can help prevent childhood obesity.

• Children who spend less time watching television in the early years tend to do better in school, have a healthier diet, and are more physically active.

Hazards of Too Much Screen Time

•Adolescents with a television in their bedroom spend more time watching TV and report less physical activity, less healthy dietary habits, worse school performance, and fewer family meals.

• Children with a television in their bedroom are more likely to be overweight.

Alternative Activities During National Day of Unplugging

• Prepare a family meal together.
• Take a walk in the park.
• Join a family fitness group.
• Plant a vegetable garden or grow a fruit tree. 
• Visit the zoo.
• Plan a picnic or barbecue.
• Go to a museum.
• Take a nature hike.
• Organize a scavenger hunt.
• Learn yoga.
• Go dancing.
• Volunteer for a community or charitable organization

From Farm to Table: Jamaican Callaloo

What is the Jamaican callaloo plant?

Callaloo is a fast-growing tall leafy green vegetable from the amaranth family. You can harvest the young tender leaves or the mature leaves/stems for cooking. It is a nutritious green. The flower buds and seeds can also be eaten.

Jamaican Callaloo is a famous local staple green leafy vegetable. Cooked with onion, garlic, tomatoes, thyme, and Scotch bonnet pepper, this healthy side dish is for a tropical breakfast, lunch, or supper. Callaloo, also known as amaranth, is an ancient green leafy vegetable that has been consumed for thousands of years. It tastes like spinach but with a stronger flavor.

In Jamaica, farmers produce callaloo seeds and sell the plant in local markets.

How to Grow Callaloo

• Callaloo, Amaranthus Spinosus, or Jamaican or Caribbean spinach, is something you can easily grow in a garden bed at home or in a community garden.
• Plant callaloo in the early spring after the last frost. Wait until April or May, depending on the last frost in your area, to prepare a garden bed for your callaloo seeds.
• Choose an area that gets at least 6 hours of sunlight a day
• Add well-draining compost to the garden bed for extra nutrients.
• Press seeds into the soil 7–10 inches (18–25 cm) apart in the rows. Callaloo plants can handle a little crowding, so don’t worry too much about getting the spacing exact.
• Cover the rows of seeds with 1⁄4 in (0.64 cm) of soil. The goal is to firm the soil up just enough to cover the seeds and keep them in place in their rows.
• Water the seeds gently to moisten the soil. Use a watering can or a hose with a light spraying attachment to water the soil. Avoid using a hard stream of water that could disturb the seeds.
• Water the plants 1-2 times a week during dry periods. Spray down the whole seedbed with a hose and a misting attachment. Wait a few seconds for the water to seep into the soil, and spray any dry spots.
• Callaloo plants are considered drought tolerant, so it’s fine for the soil to dry out between waterings.
• There's no need to water callaloo unless the soil is totally dry. If you can feel any moisture in the soil, leave the plants alone for now.
• You don’t have to fertilize callaloo for it to grow well.
• Removing weeds lets the callaloo plants get all the nutrition out of the soil because no other plants compete for it.
• Get rid of pests by spraying the leaves with a pest control spray. Watch out for pests on the leaves, like beetles, aphids, and mites. Spray the foliage with an organic pest control spray to remove any pests if you plan on eating the callaloo.
• Callaloo is very disease tolerant, so you only really have to look out for pests, which can cause the plants to yield less foliage for harvesting.
• You can harvest callaloo as soon as the leaves are big enough to handle, usually within the first couple of months after planting it.
• Collect leaves every 2 weeks or so during the summer. Allow plants to regrow for a couple of weeks after each harvest. Trim off up to 1/3 of the oldest leaves again after 2 weeks to encourage new growth throughout the growing period.
• You should be able to do this through late September if you live in a seasonal climate in the northern hemisphere. In the southern hemisphere, you could do it until March or around then.
• There’s no pruning necessary to care for callaloo plants.
• Callaloo is naturally resistant to most pests and diseases.
• You can substitute callaloo for spinach in most recipes that call for spinach.

How to Cut Callaloo for a 

Continuous Harvest All Season Long  

 

Nutrition Information

Recipe: Jamaican Callaloo
Serves 2

A friend stopped by and brought over Jamaican Callaloo. It was delicious. Jake says it is better than spinach. It is unique and favorable. 

Ingredients
4 cups callaloo, chopped 

1/2 tsp Salt
1 tablespoon olive oil, or coconut oil
1 small onion, chopped
2 cloves garlic, minced
2 green onions, chopped
2 sprigs thyme
1 medium tomato, chopped
1 Scotch Bonnet pepper, whole 
2 tablespoons water


Directions

1. Remove the outer old leaves and peel the outer membrane of each callaloo stem.
2. Cover callaloo in cold water, add 1/2 teaspoon salt, and leave aside while prepping the remaining vegetables.
3. After discarding the water, rinse with water and drain. Callaloo should be chopped.
4. In a large pot, heat the oil and saute the onion, garlic, spring onion, thyme, tomato, and scotch bonnet pepper until the onion is transparent.
5. Add callaloo. Allow to boil for 5-10 minutes on low heat, or until the callaloo is soft.

Reference.

1. Callaloo, Wikipedia. "There are many variations of Callaloo across the Caribbean, depending on the availability of local vegetables. The main ingredient is an indigenous leaf vegetable, traditionally either amaranth (common in Jamaica, also known as callaloo), taro leaves, or Xanthosoma leaves."

National Potato Chip Day

Potato chips are a major part of the snack food market. The global potato chip market generated total revenues of US $16.4 billion in 2005. This accounted for 35.5% of the total snacks market in that year (US $46.1 billion).  

How Potato Chips are Made

Potato chips were originally fried and seasoned. After the release of the Dietary Reference Intake guidelines in the US, Canada, and various countries concern regarding the amount of trans fats, sodium, and sugar became a major issue. The consumers, advocacy groups, and health associations focused on the nutritional value of junk foods, including potato chips. 

A recent study determined excessive consumption of potato chips may cause obesity, which can produce a rise in blood pressure. 

Some potato chip companies have responded to the criticism by investing in research and development to modify existing recipes and create health-conscious products. 

National School Breakfast Week

The School Nutrition Association (SNA) 2023 theme #NSBW23 is “Dig in To School Breakfast.” By celebrating National School Breakfast Week (NSBW) every year, SNA encourages all schools to recognize the importance of a healthy start to the day for fueling a child’s academic success. 

Benefits of Eating a Healthy Breakfast

Rise and Shine with Raffi and
a Healthy Breakfast
A Special Thank You to Raffi and the Centre for Child Honouring for
providing permission to use "Rise and Shine" to encourage a Healthy Breakfast.

"Raffi" (Raffi Cavoukian), C.M., O.B.C.

Founder and Chair, Centre for Child Honouring

He is known to millions as "Raffi," a beloved songwriter and performer, author,
ecology advocate and founder of the
Raffi Foundation For Child Honouring

Visit https://raffifoundation.org/ to learn more about
the Raffi Foundation For Child Honouring. 

Child Honouring is a vision for creating
a humane and sustainable
world by addressing the universal needs of children.

In his career, which spans three decades, Raffi has refused all commercial endorsement offers, and Troubadour Music, his own company, has never directly advertised or marketed to children. He passionately advocates for a child’s freedom to live without commercial exploitation.

      "We invite you to be a part of the global movement that views honouring children as the best way to create sustainable, peacemaking societies."  - Raffi

National Nutrition Month® 2023: Fuel for the Future

This year marks the 50th Anniversary of National Nutrition Month® created by the Academy of Nutrition and Dietetics. This year's theme is "Fuel for the Future." Eating with sustainability nourishes us during our life and protects the environment. A Registered Dietitian Nutritionist can help you create healthy habits that are sustainable and celebrate your unique needs.

The FAO’s definition of sustainable diets:

Sustainable Diets are those diets with low environmental impacts that contribute to food and nutrition security and to healthy life for present and future generations. Sustainable diets are protective and respectful of biodiversity and ecosystems, culturally acceptable, accessible, economically fair, and affordable; nutritionally adequate, safe, and healthy; while optimizing natural and human resources.

National Nutrition Month® in 2023 is "Fuel for the Future" 

Registered Dietitian Nutritionist Day is also celebrated during National Nutrition Month®, on the second Wednesday in March. This occasion increases awareness of registered dietitian nutritionists as the indispensable providers of food and nutrition services while recognizing both RDNs and nutrition and dietetic technicians registered for their commitment to helping people enjoy healthy lives.

National Family Caregivers Day

National Family Caregivers Day celebrates caregivers everywhere. What caregivers do every day requires superpowers, and though we may not tell them often enough – the care they give matters to all of us.

Are you a caregiver to a parent, sibling, adult child, aunt, or uncle? It is not easy, and not many resources. Recently I came across a support group for caregivers. Most were parents taking care of their adult child. It was a blessing. I wasn't alone.

We know you're focused on the health and well-being of others, but it's important to remember to take care of yourself. Caring for yourself isn't selfish; it's an essential part of making sure you can give your best every day.

Staying strong as a caregiver

*Stay healthy with proper nutrition

*Eating healthy is the best way to maintain your strength, energy, stamina, and immune system. It's also one of the most powerful things you can do to stay positive.

*Good nutrition for your care receiver helps make care easier

*Up to half of all older adults are at risk for malnutrition, that's why it's important to make sure those you care for have a healthy diet. It helps prevent muscle loss, supports Rest. Recharge. Respite.

*Make sure to take some time away to re-energize or ask for help. Caregiving can be stressful, and taking a breather ensures that you'll be ready to take on the challenges Find out if you and your care receiver are getting the right amount of nutrients. Complete this nutrition assessment and see how you are doing.

10 Tips for Family Caregivers

1. Seek support from other caregivers.  You are not alone!
2. Take care of your own health so that you can be strong enough to take care of your loved one.
3. Accept offers of help and suggest specific things people can do to help you.
4. Learn how to communicate effectively with doctors.
5. Caregiving is hard work so take respite breaks often.
6. Watch out for signs of depression and don't delay getting professional help when you need it.
7. Be open to new technologies that can help you care for your loved one.
8. Organize medical information so it's up to date and easy to find.
9. Make sure legal documents are in order.
10. Give yourself credit for doing the best you can in one of the toughest jobs there is!

Make Your Recipes and Menus Stand Out with Nutrition Analysis

The many uses of Recipes and Menus Analysis and Development to enhance your product. Many people with special dietary needs and allergies will benefit from this information.

• Bloggers: Add nutrient analysis to your Recipes.
• Journalists: Feature Special Food Holidays
• Cookbook Publishers: Add nutrient analysis to Recipes and Menus
• Educators: Teach students how to read a label.
• Chefs: Creating healthy heart recipes
• Consumers: Create healthy recipes & menus
• Health Professionals: Resources
• Food Industry: Recipe and Menu development using their products.

Nutritional Analysis is part of our everyday life. We have grown accustomed to nutrition information being readily available. It helps many control their diets.

Avocado Toast with Fresh Beet Hummus,
 @KidsCookMonday #Hummus #Beets
#Avocado #FruitandVeggiesMoreMatters  

Chili Lime Jackfruit Tacos

Whole Grain Date Walnut Bread, Modified. http://bit.ly/2BQLC5F

Millions of people depend on nutrition information to meet their dietary needs. Some diets include low-calorie, carbohydrate-controlled, high protein, low protein, low fat, low cholesterol, low sodium, high fiber, gluten-free, lactose-free, and peanut allergies

Why use a dietitian for 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.”
• 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 nutritional analysis program cannot cook or prepare meals. A person must have skills in Food Science, Culinary Arts, Nutrition, Cooking and Preparation Techniques, Purchasing Guides, Yield Factors, and Nutrient Analysis Software.
• To own professional nutrition software with yearly maintenance fees can be expensive. In addition, there is the cost of an educated person to run the software.

Consider adding nutritional analysis to your online recipes. Your readers will benefit from the Nutrition information and a Registered Dietitian. A valuable service for Recipe Bloggers, Media, Cookbook Publishers, Writers, Chefs, and Recipe Websites. Your readers will enjoy and benefit from the Nutritional Analysis.

References:
Sun-Sentinel, Ft Lauderdale, FL
Condé Nast, Bon Appétit, CA, NY
Atlanta Constitution, GA 

Detroit Free Press, Detroit, MI
Fort Worth Star, Worth Forth, Texas

Publications:

Menu Solutions

Menu Solutions: Quantity Recipes for Regular and Special Diets

From "As Purchased" to "Edible Portion": How to Analyze a Recipe Using a Nutrient Database

Cost-effective - Pricing structure

Recipe Nutrition Analysis
(Please contact a company providing laboratory services; this is not a laboratory analysis.) Nutrition Analysis by the database is an excellent resource for the Media, Publishers, Writers, Chefs, Recipe Websites, and Blogs. With all recipes and menu analysis, the more information you provide, the more accurate the nutrition information.

  

Fee Structure for Nutrition Analysis
Number of Recipes	Fee/Recipe
	Nutrient Information
1 to 19	$ 40.00/recipe
>20 recipes	call for special pricing
Retainer services are available 954.294.6300 ask for Sandra Frank, Ed.D, RDN, FAND

Click the link to download the necessary form. Please call if you have any questions. All information provided is confidential.

For additional information, contact Sandra Frank, Ed.D, RDN,  FAND at recipenews@gmail.com  at 954-294-6300 

December 21, National Fried Shrimp Day

Batter-Fried Shrimp

Makes 2 servings

Ingredients

1/2 cup light beer
1/2 cup whole-wheat flour
1/2 teaspoon Dijon mustard
1/8 teaspoon salt
1 tablespoon canola oil, divided
8 oz raw shrimp, peeled and deveined, tails left on
Freshly ground pepper, to taste

Directions

1. Whisk beer, flour, mustard and salt in a medium bowl until smooth.
2. Batter the shrimp right before you add to the skillet.
3. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat.
4. Hold shrimp by the tail and dip in the batter one at a time. Let excess batter drip off.
5. Add the shrimp to the hot oil, making sure they aren’t touching. Cook, turning once. Adjusting heat as necessary to prevent burning. Cook until golden brown on the outside and curled, 3 to 4 minutes total. Transfer to a paper towel and pat dry. Serve on a platter.
6. Season the shrimp with pepper and serve right away.

Nutritional Analysis

Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 40 years of experience. A great service for Recipe Bloggers, 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, FAND at recipenews@gmail.com

National Stress-Free Family Holiday Month Tips for Coping with Holiday Stress and Depression

18 tips for coping with holiday stress and depression:

1.       Make realistic expectations for the holiday season.

2.       Set realistic goals for yourself.

3.       Do not take on more responsibilities than you can handle. Pace yourself.

4.       Make a list and prioritize the important activities. This can help make holiday tasks
     more manageable.

5.       Be realistic about what you can and cannot do.

6.       Do not put all your energy into just one day. The holiday cheer can be spread from
     one holiday event to the next.

7.       Live and enjoy the present. Look to the future with optimism.

8.       Don't set yourself up for disappointment and sadness by comparing today with the
    good old days of the past.

9.      If you are lonely, try volunteering some time to help others.

10.   Find holiday activities that are free, such as looking at holiday decorations, going
   window shopping without buying, and watching the winter weather, whether it's a
   snowflake or a raindrop.

11.   Limit your drinking, since excessive drinking will only increase your feelings of
  depression.

12.   Try something new. Celebrate the holidays in a new way.

13.   Spend time with supportive and caring people.

14.   Reach out and make new friends.

15.   Make time to contact a long-lost friend or relative and spread some holiday cheer.

16.   Make time for yourself!

17.   Let others share the responsibilities of holiday tasks.

18.   Keep track of your holiday spending. Overspending can lead to depression when the bills arrive after the holidays are over. Extra bills with little budget to pay them can lead to further stress and depression.

Resource
1. Holiday Stress and Depression, WebMD   http://wb.md/2kw3Lh7

December 8, National Brownie Day Comparing the Brands

The chocolate brownie is either fudge or cake-like, depending on its density. They may include nuts, frosting, whipped cream, chocolate chips, fruits, or other ingredients. 

Comparing the Brands

Recipe Resources

Fitsugar, Healthy Brownie Recipes That Make a Diet Seem Decadent

   

December 1, National Eat a Red Apple Day

Health Benefits
Apple is a fruit rich in antioxidants and a good source of fiber. Quercetin is an antioxidant found in apples and may inhibit lung cancer. Pectin found in apples help treat diarrhea and constipation by adding bulk to the stool. Other benefits being studied include treatments for diabetes, heart disease, lowering blood pressure, lowering blood levels of LDL, reducing risks of Alzheimer’s, and decreasing bone fractures.

Apple seeds should never be eaten. They contain the poison cyanide.

Let’s not forget the peel. The apple peel contains ursolic acid, a chemical that may prevent muscle wasting.

There may be some truth to “An Apple a Day, Keeps the Doctor Away”.

Recipe

Baked Stuffed Apple

Yield 2 servings

Ingredients 
2 medium apples 
1/2 cup bran flakes 
1/4 cup applesauce, unsweetened
1 Tbsp raisins 
1/2 teaspoon vanilla extract 
1/4 teaspoon cinnamon, ground 
1/4 teaspoon pumpkin pie spice

Directions 
1. Preheat the oven to 350°F.
2. Core and slightly hollow out the apples with a spoon, leaving the bottom of the apples intact to create a well for the filling. Place the apples in a pan.
3. In a bowl, combine the bran flakes, applesauce, raisins, vanilla extract, cinnamon, and pumpkin pie spice. Fill and top each apple with the cereal mixture.
4. Bake for 40 minutes, or until the sides of the apples are soft and easily pierced with a knife.

Nutrition Information

U.S. Apple Association Members

NY Apples Are a Smart Choice for Healthy Eating
Kelly Springer, RDN

References and Resources
1. U.S. Apple Association
2. Apple Recipes, Washington Apple Commission

 

Nutritional Analysis Services
Ensure accurate and cost-effective nutritional analysis and food nutrition facts labels for your recipes and menus utilizing an extensive research database. A great service for the Media, Cookbook Publishers, Writers, Chefs, Recipe Websites, and Blogs. Your readers will enjoy and benefit from the Nutrition information.

For more information, visit Dietitians-Online Nutritional Analysis Services

contact:
Sandra Frank, Ed.D, RDN, FAND
recipenews@gmail.com
954-294-6300