Our Mango Harvest: Mango Chicken Pasta Salad

The Mango Chicken Pasta Salad is easy to prepare and perfect for a hot summer day. Make sure you refrigerate before serving.

Ingredients.
1/2 cup pasta, cooked
1/2 cup mango, diced
3 oz chicken, diced
1/4 cup tomato, diced
2 Tbsp onions, diced
2 Tbsp fat-free vinaigrette
1 cup mixed greens

Directions.
1. Plate the greens on the bottom of the plate.
2. Mix all ingredients together (except the greens).
2. Refrigerate until ready to serve.

Nutrition Information.

July, National Ice Cream Month Join Our Ice Cream Social

It’s fun, cold, delicious, comes in many flavors. Which one to choose? What meets your taste? Test the Brands, Read the portion size, check the calories and fat. An educated consumer has the knowledge to make the right decision. 

The third Sunday in July is National Ice Cream Day. Enjoy

Our Ice Cream Social

Toppings

Ice Creams

Berries, Light Vanilla Ice Cream,

Caramel Sauce and Whipped Cream

Nutrition Information. 212 Calories; 4 g Protein; 30 g Carbohydrates;

1 g Dietary Fiber; 9 g Fat; 50 mg Cholesterol; 71 mg Sodium

Blueberries with 

Blueberry Crumble Ice Cream

Nutrition Information. 151 Calories; 3 g Protein; 17 g Carbohydrates;
1 g Dietary Fiber; 9 g Fat; 46 mg Cholesterol; 26 mg Sodium

Raspberries with 

Red Velvet Ice Cream and Vanilla Wafer

Nutrition Information. 157 Calories; 3 g Protein; 18 g Carbohydrates;
1 g Dietary Fiber; 9 g Fat; 49 mg Cholesterol; 59 mg Sodium

Kiwi, Blueberries, and Strawberries with 

Caramel Delight Ice Cream, Light 

Nutrition Information. 131 Calories; 4 g Protein; 23 g Carbohydrates;

1 g Dietary Fiber; 4 g Fat; 30 mg Cholesterol; 46 mg Sodium

Nutrition Information

Scoop Size Matters

Heidi Diller, Registered Dietitian, 

has tips to help pick a delicious ice cream 

without busting your diet!

Cynthia Sass, MPH, MA, RD, CSSD describes 
"How to choose healthier ice cream"

From the table below you can see ice cream has a variety of calories and amounts of fat. I have never been a fan of no sugar-added ice cream. However, the flavor of some of the light brands I found to match those of the regular and premium brands. Try some of the light brands and see what you think?

Resources

Ben and Jerry’s
Nutrition Information - Click Ice Cream

Blue Bell Creameries
Nutrition Information - Click Ice Cream Links

Breyers
Nutrition Information-Click product for info

Häagen-Dazs
Nutrition Information-Click Product for Info

Our Mango Harvest: Mango Raspberry Yogurt Parfait

Mango Raspberry
Strawberry Yogurt Parfait
with a Mango Oatmeal Muffin

Serves 1
Ingredients.
4 oz Strawberry Yogurt, nonfat
¼ cup Mango, fresh pieces
½ cup Raspberries, fresh

Directions.
Add ingredients in layers in the order they appear in the ingredient list.

Nutrition Information.

Rainier Cherry Mojito

How do you celebrate "National Mojito Day" and "National Rainier Cherry Day"?

We found the recipe: "Rainier Cherry Mojito" by Cookie and Kate @cookieandkate #NationalMojitoDay #NationalRainierCherryDay 

What is a Rainier Cherry? 
Rainier is a cultivar of cherry. It was developed in 1952 at Washington State University by Harold Fogle, and named after Mount Rainier. It is a cross between the 'Bing' and 'Van' cultivars. 'Rainiers' are considered a premium type of cherry. They are sweet with thin skin and thick creamy-yellow flesh.


What is Mojito? 
Mojito is considered a Cuban highball. Traditionally, a mojito is a cocktail that consists of five ingredients: white rum, sugar, lime juice, soda water, and mint. Its combination of sweetness, citrus, and herbaceous mint flavors is intended to complement the rum and has made the mojito a popular summer drink.  

Resources.
1. Mojito, Food Network
2. Rainier Cherries, Specialty Produce

July 5, National Graham Cracker Day

The graham cracker was invented in 1829 in New Jersey, by Sylvester Graham. The original graham cracker was made with graham flour, a combination of finely-ground unbleached-wheat flour with the wheat bran and germ coarsely-ground and added back in providing nutrition and flavor. Graham crackers started out as bland food, unsweetened or mildly sweetened; today they are known as a sugar-sweetened baked good, similar to the English term biscuit.

Graham crackers are a common American snack for young children and older adults; often accompanied with fruit juice or milk.

How to Make Graham Crackers

Resource
Graham cracker, From Wikipedia, the free encyclopedia

July 3, Eat Beans Day

The nutrition information provided below is based on 1/2 cup cooked beans, prepared from dry beans. No salt has been added, therefore sodium levels are insignificant. Beans contain no cholesterol and a small amount of fat. They are a great source of fiber, high in potassium and contain many of the B vitamins. Beans also provide between 7% to 18% of one's daily iron needs.

All About Beans

US Dry Bean Council

The US Dry Bean Council (USDBC) is a private trade association comprised of leaders in the bean industry with the common goal of promoting the U.S. edible bean trade, both in the United States and abroad, and educating U.S. consumers about the benefits of beans. The USDBC gives a voice to the bean industry and provides information to consumers, health professionals, buyers, suppliers and the media about the good taste, nutritional value and versatility of beans.

The USDBC also is a resource for information on U.S. exporters, overseas importers, U.S. dry bean classes, trade policy issues and the role of U.S.-grown beans in international food-aid efforts. USDBC also publishes foreign language newsletters and other publications designed to help overseas importers, packagers and canners better understand and maintain contact with the U.S. dry bean exporting trade.

As part of USDBC’s mission, the organization collaborates with public health organizations, research centers, universities, and the entire supply chain, from seed suppliers to farmers, processors, wholesalers, distributors and transporters.

While the USDBC is privately funded, its representatives work closely with the U.S. Department of Agriculture (USDA) in overseas markets, and often co-sponsors activities with the U.S. Government. These activities include hosting trade missions from foreign countries to visit U.S. production and processing facilities, participating in trade shows worldwide, coordinating trade missions of U.S. exporters and growers to visit overseas markets and producing education

The USDBC is headquartered in Washington, D.C., with a marketing office in Pierre, South Dakota. In addition, USDBC representatives around the world facilitate activities and dialog between U.S. and overseas trade.


Benefits
Unlike meat-based proteins, beans are naturally low in fat and are a cholesterol-free source of protein. Research shows that a diet including beans may reduce your risk of heart disease.

A nutrient-rich food, beans contain protein, complex carbohydrates, fiber, antioxidants, and important vitamins and minerals, such as folate, B-Vitamins, manganese, potassium and iron.

Folate, a vitamin very important for pregnant women and their unborn babies, is found in beans. During pregnancy, women need more folate. Expectant mothers who consume enough of the right nutrients can help reduce the risk of birth defects.

Beans are especially important for people with certain food allergies and intolerances. For example, some people can’t tolerate gluten, a natural protein present in wheat, barley and rye. Because beans don’t contain gluten, or major allergens found in various grains, substituting beans can help provide the fiber and other nutrients that people on restricted diets may be missing. Beans come in a variety of convenient forms (such as canned beans, bean flours and dehydrated beans) that can be used in place of allergenic and gluten-containing ingredients.


Bean Recipes

Bean Burrito

Black Bean Soup Garnished with

Green Onions

Black Bean Soup Garnished with Green Onions and
Reduced-fat Sour Cream Served in a Sourdough Roll

Potty Training Awareness Month Preventing Constipation

June is Potty Training Awareness Month. Constipation in children is a common problem when potty training. Constipation is often characterized by infrequent bowel movements or hard, dry stools.

Causes of Constipation in Children

Toilet Training and Withholding. Your child may ignore the urge to have a bowel movement because of fear of the toilet or they don’t want to take a play break. Some children withhold when they are away from home because they are embarrassed to use a public bathroom. Withholding bowel movements sometimes results in a large painful mass of stool in the rectum called fecal impaction. If it hurts to have a bowel movement, your child may try to avoid a repeat of the uncomfortable situation. If you begin toilet training too early, children may hold in their stools, which can quickly become an involuntary habit that's tough to break.

Dietary Changes. Lack of fruits and vegetables or fluid in your child's diet may cause constipation. For some children, too much milk and not enough water can lead to constipation.

Medication or Disease. Certain antacids, antidepressants, muscle relaxants, and various other drugs can contribute to constipation. Changes in your child's appetite or diet due to illness may have the same effect.

Emotional Pressure to use the toilet or to give up diapers.

Symptoms of constipation in children

• *Fewer bowel movements than usual.
• *The child is fidgeting, clenching buttocks muscles, or other unusual dancelike behaviors.
• *Experiencing Abdominal pain and cramping.
• *Painful or difficult bowel movements.
• *Hard, dry, or large stools.
• *Feces in the child’s underwear.

Prevention of constipation in children
*Offer high-fiber foods. Include: Fruits and Vegetables; Beans and Lentils; Bran sprinkled on cereals or yogurt; Whole grain bread and cereal; Dried or soft fruit added to muffins or cereal; Fruit spread

If your child does not like vegetables, serve them hidden in casseroles, pasta, or puree in soups. Ask your child to help out when preparing meals. Children are more willing to eat their food if they play a role in making their own meals.

The American Academy of Pediatrics recommends the following amounts of fiber needed per age and gender. Pediatric Nutrition Handbook, 6th ed. Elk Grove Village (IL): American Academy of Pediatrics; 2009

            Age/Gender            Fiber (grams)
            2 - 3 years                       19
            4 – 8 years                       25
            9 – 11 years (female)       26
            9 – 11 years (male)          31

• *Encourage your child to drink plenty of fluids. Water is the best choice.
• *Establish regular meal and snack times
• *Promote physical activity. Regular physical activity helps stimulate normal bowel function.
• *Create a toilet schedule. Set aside time after meals for your child to use the toilet.
• *Remind your child to use the bathroom.
• *Ask your doctor if your child is taking any medication that may cause constipation.

Treatment of Constipation in Children

• *Follow the prevention instructions.
• *Consult with the pediatrician or family doctor before using over-the-counter suppositories or laxatives.
• *Contact the doctor if four or five days have passed without a bowel movement, or if constipation is accompanied by abdominal pain, vomiting, or fever.
• *Consult a dietitian who can help create an appropriate food plan high in fiber.

Resouces
Foods to Boost Your Child’s Fiber, Nourish Interactive (pdf)
American Academy of Pediatrics

This young child describes his
concerns about Potty Training 

 Potty Training Tips from Parents TV - For Mom

 

Elmo and his Father show How
Potty Time Can Be Fun: Sesame Street 

 

The information presented here does not constitute medical advice for any individual. Specific cases may vary. Dietitians-Online and Weighing-Success recommend readers consult a qualified health professional on an individual basis. All materials are provided for your information only and may not be construed as medical advice or instruction. Readers should consult appropriate health professionals on any matter relating to their health and well-being.

Strawberry Mango Parfait

Our mango harvest is complete and the fun part begins. Creating a wonderful diversity of recipes. Today's food celebration is a Strawberry Parfait. 

The combination of Strawberries and Mangoes
is a summer delight.

Add some low-fat vanilla yogurt and you have a 
Strawberry Mango Parfait.
A refreshing summer treat.

Ingredients per Serving.
1/3 cup Strawberries, sliced
1/3 cup Mango, fresh, diced
1/3 cup Low-fat Vanilla Yogurt

Layer the ingredients or combine and Enjoy!

Nutrition Facts
Analysis per Serving
Calories (kcal)           118
Protein (g)                   5
Carbohydrates (g)       23
Total Dietary Fiber (g)  2
Total Sugars (g)           21
Added Sugar (g)          6
Fat (g)                          1
Saturated Fat (g)         1
Cholesterol (mg)          4
Calcium (mg)              153
Sodium (mg)                55

The Power of Pink Foods

The Power of Pink

Health Benefits of Pink Foods

Pink Grapefruits contain lycopene. Lycopene is a naturally occurring chemical that gives fruits and vegetables a red color. It is one of a number of pigments called carotenoids. Lycopene is a powerful antioxidant that may help protect cells from damage. Current research is exploring the role of lycopene in relationship to preventing heart disease and cancer of the prostate, breast, lung, bladder, ovaries, colon, uterine, and pancreas.

Pink Salmon is a good source of omega-3 fatty acids. In addition, pink salmon is rich in calcium, protein, magnesium and potassium; and contains iron, niacin, selenium, and vitamins A, B-12, C and E. Research shows that omega-3 fatty acids may reduce inflammation and help lower risk of chronic diseases such as heart disease, cancer, and arthritis. Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function.

Researchers believe the red pigment (called betacyanin) in beets may protect against the development of cancerous cells and might play a role in reducing the inflammation associated with heart disease.

Raspberries contain high levels of ellagic acid, a polyphenol and antioxidant being studied as a food in the fight against cancer. Raspberries are also rich in anthocyanins, a flavonoid compound that gives them their red color. Anthocyanins may help protect the circulatory, cardiovascular and neurological systems. Raspberries are a rich source of vitamin C, manganese and dietary fiber; and is a low-glycemic index food.

Red Onions are a natural sources of quercetin. Quercetin is a bioflavonoid and has antioxidant and anti-inflammatory properties. Quercetin is being studied for treating conditions of high cholesterol, heart disease, circulation problems, diabetes, cataracts, peptic ulcers, inflammation, asthma, gout, chronic fatigue syndrome, preventing cancer, and for treating chronic infections of the prostate. Quercetin research is evaluating the effectiveness of increased endurance and improved athletic performance. Red onions also provide allicin, an organic sulfur compound responsible for the taste and smell of onions. Allicin may protect against inflammation, allergies, and bacteria; and may reduce the risk factors of certain types of cancers.

Guavas are rich in dietary fiber, vitamins A and C, folic acid, potassium, and manganese. Guava contains about 4 times the amount of vitamin C as an orange. Vitamin C is an antioxidant, which helps, protects cells from free radical damage. Currently, there is insufficient evidence to rate the effectiveness of guava in the treatment of colic, diarrhea, diabetes, cough, cataracts, high cholesterol, heart disease, cancer, and other conditions. More research is needed to evaluate the usefulness of guava for these conditions.

Yogurt, Raspberry, Low Fat or Fat-Free Yogurt has been associated with a wide range of health benefits, due to its bacterial cultures and the many nutrients it contains. Yogurt is an excellent source of protein, calcium and potassium. Some research shows that yogurt with probiotic cultures may help improve the immune system; reduce yeast infections in women; help with digestion; and reduce colon and other cancer risks. Calcium has beneficial effects on bone mass and may help prevent osteoporosis. Many people who are lactose intolerant can enjoy yogurt. One serving of yogurt is one eight-ounce cup or serving.

References.
American Cancer Society (ACS) www.cancer.org
American College of Obstetricians and Gynecologists www.acog.org
American College of Radiology (ACR) www.acr.org
The American Society of Clinical Oncology (ASCO) www.asco.org
The American Medical Women's Association (AMWA) www.amwa-doc.org
CancerCare www.cancercare.org
National Medical Association (NMA), www.nmanet.org
The Oncology Nursing Society (ONS) www.ons.org
Prevent Cancer Foundation www.preventcancer.org
Susan G. Komen for the Cure® www.komen.org
Centers for Medicare & Medicaid Services (CMS) www.cms.gov
National Cancer Institute (NCI), www.cancer.gov

June 21, National Peaches and Cream Day

National Vanilla Milkshake Day - Vanilla Milkshake Makeover

   Vanilla Milkshake Makeover

Vanilla Milkshake, an all-time favorite does not have to be loaded with calories, fat, cholesterol, and sugar.

Today’s recipe makeover transforms Paula Deen’s Vanilla Milkshake into a healthier alternative.

Vanilla Milkshake (Original)

Recipe by Paula Deen

Serves 4

Ingredients

4 cups quality vanilla ice cream

2 teaspoons vanilla extract

8 tablespoons sugar

2 cups milk, less for thicker milkshakes

Directions

Using a blender or milkshake machine, blend all ingredients together until smooth. Serve in tall glasses with a straw.

Nutrition Information 
Calories (kcal) 718; Carbohydrates (g) 73; Total Sugars (g) 73; Fat (g) 40; Cholesterol (mg) 252; Sodium (mg) 193


Vanilla Milkshake (Makeover)
Serves 4, serving size 8 ounces

Ingredients
2 cups vanilla ice cream (light, used Edy's)
1 teaspoons vanilla extract
2 cups skim milk
Artificial sweetener to taste (optional)
Crushed Ice, as needed for a thicker shake

Directions
Using a blender, blend all ingredients together until smooth. Serve in eight-ounce glasses with a straw.

Nutrition Information 
Calories (kcal) 148; Carbohydrates (g) 22; Total Sugars (g) 17; Fat (g) 3.5; Cholesterol (mg) 22; Sodium (mg) 110