Dietary fibers are found naturally in the plants we eat. They are either soluble (dissolve in water) or insoluble (do not dissolve in water, so they pass through the gastrointestinal tract relatively intact). Both types of fiber are important for health, digestion, and preventing conditions such as heart disease, diabetes, obesity, diverticulitis, and constipation.
Health Benefits
Fiber may aid in the prevention of heart disease by lowering your cholesterol.
Fiber helps control blood sugar levels for people with diabetes.
Adequate amounts of fiber from foods can help prevent constipation and hemorrhoids.
A high-fiber eating plan is lower in calories and tends to make you feel full faster.
Recommendation The recommended daily amount of fiber is 25 grams for women and 38 grams for men. After age 50, the daily fiber needs to drop to 21 grams for women and 30 grams for men. Food Sources Sources of soluble fiber: oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, cucumbers, and carrots. Sources of insoluble fiber: whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins. Serving Ideas 1. Include 2 cups of fresh fruits and 2 ½ cups of vegetables every day 2. Use whole grain breads and cereals 3. Snack on fruits and vegetables 4. Include vegetables and beans in stews and casseroles 5. Add oats to meatloaf and breads 6. Add fruit to cereal 7. Include a salad with at least one meal per day Kids 'n Fiber Getting kids to eat the fiber they need can be a challenge. Join FDA dietitian, nutritionist, and mom Shirley Blakely and a group of hungry Kids in a kitchen for some good-tasting high-fiber foods.
Ensure accurate and cost-effective nutritional analysis for your recipes utilizing an extensive research database and over 25 years of experience. A valuable 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, FAND at recipenews@gmail.com
Joy Bauer, RDN takes us through the bagel's history from its start in the royal palace of Poland to the streets of Manhattan's Lower East Side to the plates of millions of Americans. Find out what's in a bagel and how you can enjoy the bagel without the guilt.
Over time, bagels have evolved and diversified, with various toppings and flavors becoming popular. Today, they are a staple in many parts of the world, enjoyed in a variety of ways.
Bagel Terminology
General Bagel Rules
*1 ounce of a bagel equals 80 calories (most bagels weigh about 3 ounces). *Scooped when the inside of the bagel is removed (Saves about 40 to 80 calories). *Smear equals about one to two tablespoons of cream cheese.
January 15 is designated as National Strawberry Ice Cream Day. Many people associate ice cream as a high-calorie dessert, but with portion planning, you can turn ice cream into a healthy snack.
Portion Control
Strawberry Sundae with Granola
Ingredients. 1/4 cup Light Strawberry Ice Cream
1 Tablespoon Granola
1/4 cup Strawberries, chopped
1/2 cup Strawberries
Strawberry Ice Cream with Granola
Ingredients. 1/3 cup Light Strawberry Ice Cream
2 Tablespoon Granola
1/4 cup Strawberries, chopped
1/2 cup Strawberries
1.5 teaspoons Strawberry Preserves
Nutrition Information. 165 Calories; 3 g Protein; 34 g Carbohydrates; 2 g Dietary Fiber; 3 g Fat (g); 7 mg Cholesterol; 49 mg Vitamin C; 120 mcg Folate; 48 mg Sodium
Isabel Laessig, a mom of four who operates the Family Foodie website, created the Sunday Supper movement. It aims at bringing families back together in the kitchen and around the dinner table. To celebrate, prepare, and eat a meal with loved ones.
In 2012, Laessig and eight other bloggers and their families celebrated the first virtual Sunday Supper. Sunday Supper Day falls on the second Sunday in January.
Family mealtime is an ageless tradition shared by people all around the world. Eating dinner together keeps the doors of communication open. It's a perfect time to show your children they are your priority. Studies have shown children who eat dinner with their families are less likely to use alcohol, tobacco, and illegal drugs and more likely to develop good eating habits.
Family Dinner
Segment from World Report, April 2009
A family study conducted by Brigham Young University quizzed more than 1500 IBM employees. The results show that families who spend time eating dinner together will encounter less conflict between family and work.
The BYU study appeared in issues of Family and Consumer Sciences Research Journal, The Wall Street Journal, U.S. News and World Report, and Slate magazine. Dr. Jacob expressed the hope for society to value dinner time and not allow things to interrupt it.
In fact, a multi-national study cited by the marriage and family therapy program at the University of Minnesota and its director reports family mealtime has a more positive influence on emotional and intellectual development in children and teens than sports or additional time in school.
2 slices Rye Bread 1 tsp Mustard Lettuce leaf 2 slices Tomatoes 2 oz Pastrami
1/2 oz Swiss Cheese
Directions
1. Top one slice of Rye Bread with mustard, lettuce, tomato, pastrami, and Swiss cheese.
2. Top with the second slice of rye bread.
3. Heat in oven or toaster oven until Swiss cheese melts.
Notes The sandwich is high in saturated fat and sodium. Balance the rest of your day by choosing foods low in sodium and saturated fat. An educated consumer has the ability to make wise food choices.
I always considered myself an organized person, but sometime in the 1980s, I started saving everything from – old lesson plans, grocery receipts (from recipe testing), scrap papers with numbers (no names), clothes (from size 2 to 24); my son’s artwork; ADA journals; textbooks, VHS; cassettes; broken phones; wires.. the list is too long to include everything here.
In September, I started to go through my collection of “stuff” to see what I had and what I no longer needed. I knew this would be a massive undertaking; this was almost 30 years of my life collecting dust in boxes, files, drawers, cupboards, closets, the garage, and the attic. In just 3 months, I had thrown out over 15 large garbage bags of junk and still did not feel I had made a dent.
This week, I decided to focus only on one part of the house. I chose my office, which is connected to my bedroom. I would not be going through my clothes yet, but it was on the to-do list. I gathered all the boxes from my office, bedroom, under-the-bed, cupboards, shelves, drawers, filing cabinets, and the hidden closet. I placed everything in my den to use as my staging area. This was also the only place in my home that still had a record player. I thought while I was going through this massive amount of paper, I would listen to some of my old favorites before I donated (or threw out) my albums. I have to check to see if they are recyclable.
The National Association of Professional Organizers (NAPO) is a group of about 4,200 professional organizers dedicated to helping individuals and businesses bring order and efficiency to their lives. Their vision is to have the world recognize the value of organizing and turn to NAPO as the leading organizing authority. Their mission is to develop, lead, and promote professional organizers and the organizing industry. In addition to serving professional organizers, they aim to help consumers and those interested in becoming professional organizers.
Get Rid of Clutter
Benefits of Organization Organization improves one’s work, life, financial situation and frees up time and space.
10 Benefits of Getting Organized 1. Stress levels will go down, and there will be less chaos and a more relaxed life. 2. Efficiency gets projects done quicker with less time wasted on looking for things and being able to make quicker decisions. 3. An organized person is able to fit in time for friends, family members, and helping out in the community. 4. Getting organized helps you feel better about your environment, and you are more likely to invite people into your environment without embarrassment. 5. You'll be a better role model for your children. 6. Get organized, and you'll have more than enough time to exercise and cook healthy meals for yourself and your family. 7. An organized environment also tends to be a much cleaner environment. 8. An organized person gives a much better business impression than someone who can't find a phone number, has an office piled with cardboard boxes, or is always late for appointments. 9. When you're organized, you'll always know what you have before you buy more. 10. Organized people find ways to eliminate tasks that aren't necessary and to streamline those that are taking too much time. This leaves plenty of time to work on achieving your goals. “Organization brings a level of peace and tranquility to your life,” says Jennifer Snyder of Neat as a Pin! Organizing Experts. Snyder also advises people not to keep things around “just in case.” “Clutter makes noise; it makes energetic noise. It sucks your energy from you.” Clutter also attracts dust and pests. “Clutter is basically sending a message there’s something in your life that you need to get at. Snyder organizes for no more than four hours at a time to give her clients time to adjust to the improvements. “It didn’t get that way overnight. It’s a lifestyle change. You’re changing the way you think about things and becoming more emotionally healthy,” she said. What to do with castoffs. Once space is organized, there will be bags of items to discard. An itemized list of donations to receive tax deductions and discard things properly, such as erasing computer hard drives before dropping them off at a donation center.
Being better organized can provide energy, time, and happiness. Get the Children Involved
Resources: National Association of Professional Organizers A Final Message. I read that one should take a photo of your child's artwork, and then the boxes of schoolwork can be thrown away. I had one problem - my son. As I was admiring the years of his efforts, he came by to see how I was doing. With a look of shock and horror - Jake told me how could I throw away his work? "I made it for you, mom." So here is the photo. I ended up keeping his cherished work. I guess I'm not ready to get rid of everything yet.
Peach Melba is a dessert of peaches and raspberry sauce with vanilla ice cream. The dish was invented in the 1890s by the French chef Auguste Escoffier at the Savoy Hotel, London, to honor the Australian soprano Nellie Melba.
Recipe.: Peach Melba
Makes: 2 servings
Serving Size: 1/2 cup peach slices or 2 peach halves, 1 Tbsp jam topping, 1/2 cup reduced-fat ice cream
Ingredients
2
tsp.
fresh lemon juice
1/4
tsp.
pure vanilla extract
1
cup
peach slices or 4 halves, canned, in juice
2
Tbsp
raspberry jam
1
cup
reduced-fat Vanilla Ice Cream
Directions
In a small saucepan, add the lemon juice, vanilla, and canned peaches with juice. Reduce the heat to low and simmer for about 5 minutes.
Remove the saucepan from the heat, and allow the peach halves to cool for 30 minutes.
Using a slotted spoon, place the peach halves in dessert dishes. Cut into slices, if desired.
Heat the jam in a microwave-safe container for 15 seconds until melted.
Top the peach slices with scoops of ice cream, and drizzle with the jam. Garnish with fresh raspberries.
Don’t let this basket of fruit fool you. The shapes are made with marzipan. Marzipan is a confection consisting primarily of sugar or honey and almond meal.
Black pepper adds a subtle spiciness and enhances your body's absorption of turmeric in the curry. For the boldest flavor, use 1 teaspoon peppercorns. Serve with roasted cauliflower or broccoli for an extra boost.
Serves 4 (serving size:
1/2 cup rice and 3/4 cup chicken mixture)
Ingredients
1 pound skinless, boneless chicken breasts, cut into 1-in. pieces 1/4 teaspoon freshly ground black pepper 1 tablespoon canola oil, divided 1 1/2 cups vertically sliced onion 2 teaspoons minced peeled fresh ginger 3 garlic cloves, minced 2 teaspoons curry powder 1 cup canned light coconut milk 2 teaspoons fresh lime juice 1/2 to 1 tsp. peppercorns, crushed 2 tablespoons chopped fresh cilantro or basil 2 cups hot cooked brown rice
Directions 1. Sprinkle chicken with 1/4 teaspoon ground pepper. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high.
2. Add chicken to pan; cook, stirring frequently, for 5 to 6 minutes or until chicken is lightly browned and almost cooked through. Remove chicken from pan.
3. Reduce heat to medium. Add remaining 1 1/2 teaspoons oil to pan; swirl to coat. Add onion; cook for 4 minutes or until tender, stirring occasionally. Add ginger and garlic; cook until softened, about 1 minute. Add curry powder; cook for 15 to 30 seconds or until fragrant, stirring constantly.
4. Stir in coconut milk, lime juice, and crushed peppercorns. Return chicken to pan. Cover, and cook over medium-low until sauce is slightly thickened and chicken is done about 5 minutes.
5. Remove from heat; stir in cilantro or basil. Serve over rice.
There are many types of pills that can look like candy, especially for children. Some examples include Chewable and gummy vitamins or supplements: Chewable vitamin tablets can often look and taste like popular chewable candies, such as Runts, Sweet Tarts, and candy necklaces. Gummy vitamins or supplements can look and taste like gummy bears, fruit snacks, or other gummy treats.
Cannabis edibles: As more states legalize cannabis, cases in which children accidentally eat food or drinks that contain cannabis are on the rise. Cannabis edibles can be especially tricky because they don’t just look like food — they often are food products with cannabis as an added ingredient.
Chewable antacids: Many antacids come in fruit or mint flavors and can look and taste like Sweet Tarts or Mentos.
Some antacid chews can also look and taste like a piece of bubble gum or taffy.
Tablets with a smooth outer coating: Many medications, such as conjugated estrogens (Premarin), iron supplements, and over-the-counter (OTC) ibuprofen (Advil), come as tablets with a smooth outer coating. It’s there to make tablets easier to swallow, among other effects. But it can also make them look very similar to various candies, such as M&M’s, Skittles, and Tic Tacs. Chewable Vitamins: These often come in bright colors and fun shapes, making them look similar to gummy candies.
Antacid Tablets: Some antacids are colorful and round, resembling small hard candies.
Cough Drops: With their shiny, often brightly colored exteriors, cough drops can easily be mistaken for hard candy.
Birth Control Pills: Packaged in circular or rectangular formations with colorful coatings, they can appear candy-like.
Pediatric Medications: Liquid medicines or chewables designed for children are sometimes flavored and brightly colored, much like liquid candy or gummy treats.
It’s important to note that even over-the-counter medications, such as vitamins or antacids, can be dangerous if taken in large amounts. Parents and caregivers should take steps to store medications away from children and educate them on when it’s safe to take medication and from whom.
Over the last couple of decades, milk alternatives have gained significant popularity, offering a variety of choices for different dietary needs and preferences. Here's a brief description of the differences between various types of milk:
Cow's Milk: Cow's milk comes from cows; it is rich in protein, calcium, and Vitamin D. Cow's milk has a creamy texture and is widely used in dairy products. It's suitable for those who aren't lactose intolerant or allergic to dairy. The farmers milk the cows, and then it's brought to our stores."
Almond Milk: Almond milk is made from ground almonds and water. Almond milk has a light, slightly sweet, and nutty flavor. It's lower in calories and protein than cow's milk but is often fortified with vitamins and minerals. Ideal for those allergic to soy or avoiding dairy.
Soy Milk: Soy milk comes from soybeans. These are small beans that are soaked in water, ground up, and then strained to make milk. it's the closest in nutritional profile to cow's milk among plant-based options, rich in protein, and often fortified with calcium and vitamins. It has a creamy texture and a mild, sometimes beany flavor.
Oat Milk: Oat milk is made from oats and water, oat milk has a naturally sweet and mild flavor. It's high in carbohydrates and fiber but lower in protein and fat compared to cow's and soy milk. Great for those with nut and soy allergies.
Hemp Milk: Hemp milk comes from the seeds of the hemp plant. It has a creamy texture and a slightly nutty taste. It's rich in omega-3 fatty acids but lower in protein. Suitable for those with soy, nut, and dairy allergies.
Rice Milk: Rice milk is made from milled rice and water, rice milk is the most hypoallergenic of all milk alternatives. It's naturally sweet with a watery texture, low in protein and fat, but high in carbohydrates.
Key Differences:
Nutritional Content: Cow's milk is generally higher in protein and essential vitamins, while plant-based milks vary widely in their nutritional content.
Allergen-Friendly: Plant-based milks are ideal for people with dairy, nut, or soy allergies.
Flavor Profile: Each milk has a distinct taste - from the nuttiness of almond and hemp milk to the sweetness of oat and rice milk.
Environmental Impact: Plant-based milks generally have a lower environmental footprint compared to cow's milk.
People choose these kinds of milk for different reasons, like how they taste, if they're allergic to cow's milk, or if they want to avoid animal products. Choosing between these milks often depends on dietary restrictions, nutritional needs, and personal taste preferences.
Keep America Beautiful believes each of us holds an obligation to preserve and protect our environment. Through our everyday choices and actions, we collectively have a huge impact on our world. Keep America Beautiful follows a practical approach that unites citizens, businesses, and government to find solutions advancing core issues of preventing litter, reducing waste, cutting energy costs, and beautifying communities.
How You Can Help
•Consolidate your purchases into one bag rather than getting a new bag at each store.
•Plan your shopping in advance. Save money on fuel by making fewer trips to the stores. •Avoid last-minute shopping when you don’t have time to make careful choices.
•When buying electronics, remember to buy rechargeable batteries to go with them.
•Electronics. Never throw old computers, monitors, TVs, printers, or other electronics in the landfill. Instead, donate them to a local charity for reuse, or find out about your local e-cycling programs.
•Reduce the amount of trash you throw away and reuse products before you throw them out or recycle them. This creates the least impact on the planet and our resources.
•Compost your food waste. Fruits and vegetables and their peels, pits, and seeds are all perfect for composting, a great natural fertilizer.
•Turn Off The Heat When Not Home •Use Leftovers, Don't Waste
In 1961, the Apricot Producers of California (APC) was established. It is a non-profit cooperative association providing information and services to its grower members within the major apricot-producing areas of California.
APC created a website that features practical information about California apricots. It contains nutritional information, serving suggestions, and tips on using and selecting California apricots. APC is actively involved in lobbying governmental and trade organizations; sponsorship of a variety of educational and informational efforts to the foodservice industry, dietitians, and consumers; participation and attendance of trade shows; and continued media enhancement.
Today, there are over four hundred apricot growers. They produce apricots from orchards covering 21,000 acres in the San Joaquin Valley and northern California. About 95 percent of the apricots grown in the U.S. come from California.
Apricot Stone, Eva Rivas, Armenia
Spanish explorers introduced the apricot to California in the 18th century, and recorded history indicates in 1792, the first major California crop was produced. By 1920, the California apricot was flourishing in the Santa Clara Valley. Eventually, California apricot farms found their way to the San Joaquin Valley after World War II.
Apricot Selection and Storage Fresh apricots range in color from yellow to deep orange. Avoid green apricots, as they will not ripen. When selecting fresh apricots, look for fruits soft to the touch and juicy. These are ready to eat. The fruits vary in size from about 1-1/2 to 2-1/2 inches in diameter. The apricot should have a bright, ripe aroma. Stay away from bruised, soft, or mushy apricots. Apricots will ripen at room temperature or can be stored in the refrigerator to prevent over-ripening. A hard apricot can ripen by placing it in a paper bag for one to two days. To freeze apricots, cut the fruit in half and place on a baking sheet until frozen. Once they are frozen, store them in plastic freezer bags for up to 3 months.
Apricots can be purchased fresh, canned, frozen, pureed, dried, and as nectar, both in juice and concentrated form. Nutrition Information Apricots are rich in beta-carotene, Vitamin C, potassium, iron, and Vitamin A. They are also high in fiber and low in saturated fat and sodium. Apricots contain no cholesterol. Just three apricots contain 40 percent of the daily requirement of Vitamin A.
Preparation
Apricots are great to eat raw, but they are excellent in fruit salads and added to baked goods such as pies, cakes, muffins, breads, puddings, and ice cream. They can be used in cooking and are compatible with many poultry and pork dishes.
Canned apricots can be added to cereals, yogurt, cottage cheese, and smoothies. Fresh, canned, frozen, or even dried apricots can be served on top of waffles and pancakes. They can be pureed and used as a fat substitute.
Ensure accurate and cost-effective nutritional analysis for your recipes utilizing an extensive research database and over 40 years of experience. A valuable 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, FAND at recipenews@gmail.com 954-294-6300
The National Council on Folic Acid (NCFA). The National Council on Folic Acid (NCFA) mission is to improve health by promoting the benefits and consumption of folic acid. Adequate folic acid intake is important for the prevention of birth defects.
1. Folic acid is a vitamin that can help prevent birth defects. Women of childbearing age need an extra 400 micrograms (mcg) of folic acid daily.
2. Women can get the recommended 400 mcg of folic acid by taking a multivitamin or eating fortified foods. Check the label of your cereal to see if it has 100% DV (daily value) of folic acid.
3. The important growth of the baby happens very early in pregnancy before most women know they are pregnant. Folic acid can prevent birth defects in the baby’s brain or spine if a woman takes it before and during pregnancy.
4. Remember to take a prenatal vitamin with iron and folic acid daily if pregnant.
Nutritional Habits Although all enriched cereals and grain products in the U.S. are fortified with B-vitamin folic acid, only one-third of U.S. women of childbearing age consume the recommended amount from their diet. Taking a multivitamin with folic acid daily is a key way that women can get the recommended amount of 400 mcg. Be Prepared Before Pregnancy Women need folic acid, even if they are not planning to become pregnant, since 50% of all pregnancies are unplanned. Taking folic acid before pregnancy reduces the risk of birth defects of the brain and spine, called neural tube defects (NTDs), by up to 70%. Message to the Hispanic Community Hispanic babies are 1.5 to 2 times more likely than others in the U.S. to be born with an NTD. The Centers for Disease Control and Prevention (CDC) report that Latinas in the U.S. consume the least amount of folic acid and have the least knowledge about folic acid among racial or ethnic groups. Food Sources Folate is naturally present in a wide variety of foods, including vegetables (especially dark green leafy vegetables), fruits and fruit juices, nuts, beans, peas, seafood, eggs, dairy products, meat, poultry, and grains. Spinach, liver, asparagus, and Brussels sprouts are among the foods with the highest folate levels.
In January 1998, the U.S. Food and Drug Administration (FDA) began requiring manufacturers to add 140 mcg folic acid/100 g to enriched bread, cereals, flour, corn meals, pasta, rice, and other grain products to reduce the risk of neural tube defects. Because cereals and grains are widely consumed in the United States, these products have become important contributors of folic acid to the American diet. The fortification program increased mean folic acid intakes in the United States by about 190 mcg/day. In April 2016, the FDA approved the voluntary addition of up to 154 mcg of folic acid/100 g to corn masa flour.
Recognized by the National Confectioners Associations and celebrated by millions across the country, January 8th of each year is National English Toffee Day. A popular variant of the original toffee, in the United States “English toffee,” is a buttery confection topped with almonds. It’s made by caramelizing sugar with butter and can be both hardened or chewy. The Heath bar is a type of candy bar that is made with an English toffee core.
7 Day High Protein Diet Meal Plan
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A free, 7-day high protein diet meal plan including breakfast, lunch and
dinner ideas and a shopping list. All recipes include macros and Weight
Watchers p...
Mumbai Sandwich
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On a recent trip to India, I enjoyed a wonderful Mumbai/Bombay sandwich at
a friend's house. It was tasty and a fun change from your regular sandwich.
...
