March Wellness News

Monthly

National Nutrition Month®
American Red Cross Month
Brain Injury Awareness Month
Cerebral Palsy Awareness Month
International Listening Awareness Month
National Chronic Fatigue Syndrome Awareness Month
National Developmental Disabilities Awareness Month
National Endometriosis Awareness Month
National Eye Donor Month
National Hemophilia Month
National Kidney Month
National Multiple Sclerosis Education & Awareness
National Social Work Month
Save Your Vision Month
National Celery Month
National Caffeine Awareness Month
National Flour Month
National Frozen Food Month
National Noodle Month
National Peanut Month
National Sauce Month
Irish American Heritage Month
National Craft Month
National Women's History Month
Optimism Month
Quinoa Month
Sing With Your Child Month
Youth Art Month
National Ethics Awareness Month

Weekly
2/29-3/10 Florida Strawberry Festival
3-9 National Consumer Protection Week
4-9 National School Breakfast Week
10-16 Girl Scout Week
17-23 National Agriculture Week
17-23 Poison Prevention Week

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
					1 National Peanut Butter Lover's Day; Nebraska, 37th State; Ohio, 17th State; National Fruit Compote Day; National Day of Unplugging (sundown x 24 hours); NEA's Read Across America Day	2   Dr. Seuss Birthday; Banana  Cream Pie Day
3  Florida 27th State; Time Magazine 1st published; National Cold Cuts Day; National Mulled Wine Day; Soup It Forward Day; World Birth Defects Day	4 National Pound Cake Day; World Obesity Day, Vermont 14th State	5 National Cheese Doodle Day	6 Oreo Cookie Day; National White Chocolate Cheesecake Day; National Dentist’s Day; National Frozen Food Day	7  National Cereal Day;  National Crown Roast of Pork Day; National Flapjacks Day	8 International Working Women's Day; UN Day for Women’s Rights and International Peace	9  National Crabmeat Day; National Meatball Day; Barbie Day
10  National Women and Girls HIV/AIDS Awareness Day; National Pack Your Lunch Day; Blueberry Popover Day;  Daylight Saving Time Begins; Check Your Batteries Day	11 National Oatmeal-Nut Waffle Day; National Johnny Appleseed Day; Napping Day	12    National Baked Scallops Day; Girls Scouts of USA founded; Plant a Flower Day	13 Good Samaritan Involvement Day; National Coconut Torte Day; National K9 Veterans Day; Registered Dietitian Nutritionist Day	14   National Potato Chip Day; National Children’s Craft Day; National Pi Day; World Kidney Day; Registered Dietetic Technicians Day	15  Ides of March; Maine 23rd State; National Pears Helene Day; World Consumer Rights Day; World Sleep Day	16  National Artichoke Heart Day; Freedom of Information Day, National Farm Rescuer Day; Corn dog Day; Tequilla Day
17  Saint Patrick's Day;  Corned Beef and Cabbage Day	18 National Oatmeal Lace  Cookie Day; National Sloppy Joe Day; Global Recycling Day	19  National Chocolate Caramel Day; National Let’s Laugh Day; National Poultry Day;  National Ag Day; First Day of Spring	20  Great American Meatout; Intl Day of Happiness; National Ravioli Day; National Native HIV/AIDS Awareness Day; World Flour Day	21  National French Bread Day; World Down Syndrome Day; California Strawberry Day; Single Parent Day; International Color Day; Healthy Fats Day	22  UN World Day for Water; National Bavarian Crepes Day	23   Chip and Dip Day; National Puppy Day; National Chia Day; National Melba Toast Day; National Tamale Day; Earth Hour @8:30 pm local time
24  World Tuberculosis Day; National Chocolate Covered Raisin Day; National Cheesesteak Day	25  Pecan Day; National Lobster Newburg Day; National Cerebral Palsy Awareness Day	26  National Spinach Day; National Nougat Day; Make your own holiday; Purple Day; American Diabetes Association Alert Day	27 National Spanish Paella Day; National Joe Day; Whole Grain Sampling Day	28 Something on a Stick Day; Black Forest Cake Day; Triglycerides Day; Weed Appreciation Day	29 National Vietnam War Veterans Day; National Lemon Chiffon Cake Day; National Mom and Pop Business Owners Day	30  Jeopardy premiere; Doctors Day; Take a Walk in the Park Day
31  National Clams on the Half Shell Day; National Crayon Day; National Tater Day, Easter

	Months
	January	July
	February	August
	March	September
	April	October
	May	November
	June	December

 

National Potato Month - Rose, Gold, and Purple Potato Salad with Mustard Curry Vinaigrette

Potatoes are one of the vegetables in the nightshade (Solanaceae) family, which includes eggplant, tomatoes and bell peppers. It is a starchy, tuberous crop. Potatoes are the world's fourth-largest food crop, following maize, wheat, and rice.

Nutrition

One medium potato (5.3 oz) with the skin contains:
110 Calories; Vitamin C (45 % DV); 620 mg potassium; Vitamin B6 (10 % DV); No Fat; No Sodium; No Cholesterol; and Trace amounts of thiamine, riboflavin, folate, magnesium, phosphorus, iron, and zinc. Potatoes also contain a variety of phytonutrients that have antioxidant activity. Among these important health-promoting compounds are carotenoids and flavonoids.

About 20% of the potato’s nutrition is found in the skin.  Most of the vitamin C and potassium are found in the potato’s flesh, but the fiber is found in the skin.  That’s why it’s best to enjoy every part of the potato.

According to MyPlate, Potatoes are a vegetable.  It counts toward the total recommended servings of vegetables. One medium-sized potato (5.3 oz.) counts as 1 cup of starchy vegetables.

Recipe

Rose, Gold, and Purple Potato Salad

Ingredients

5 Small Round Potatoes: 
  1 Honey Gold 
  2 Enchanted Rose
  2 Purple Splendor
Dash Curry Powder
2 tsp Dijon Mustard
1 Tbsp Italian Dressing, fat-free

Directions
1. Roast potatoes and dice.
2. In a bowl combine curry, mustard, and Italian dressing. Mix.
3. Add potatoes to marinade and coat well.

Nutrition Information

Family Health and Fitness Day USA

Family Health and Fitness Day USA is a national health and fitness event for families on the second Saturday in June.  

The event aims to promote the importance of regular physical activity for children and their parents. Families will participate in health promotion events at hundreds of locations nationwide, including YMCAs and health clubs, park districts, schools, houses of worship, and state and local health organizations.

It's Family Time!

You can jump rope, ride bikes, and take a walk as a family. Remember to be safe by using sunscreen, bike helmets, and staying hydrated.

Pancakes: Bringing fun, family, and creativity to every bite!

Celebrate National Pancake Day as a fun family activity.

1 stack (10 pancakes) equals approximately 1000 calories

"Perfect Pancake" - "Sid the Science Kid"

What is a Pancake?

A pancake is a thin, flat cake prepared from a batter and cooked on a hot griddle or frying pan. Most pancakes are quick breads; some use a yeast-raised or fermented batter. Most pancakes are cooked one side on a griddle and flipped partway through to cook the other side. Depending on the region, pancakes may be served at any time, with a variety of toppings or fillings including jam, fruit, syrup or meat.

The pancake's shape and structure varies worldwide. There are numerous variations of them throughout Europe. A crêpe is a French variety of thin pancake cooked on one or both sides in a special crepe pan to achieve a network of fine bubbles often compared to lace - a savory variety made from buckwheat is usually known as a galette. In Germany, pancakes can be made from potatoes. In Italy, they can be fried and stuffed with ricotta and chocolate into what is known as a cannoli.

Healthy Pancake Recipes

Blueberry Pancakes

Serves One

Ingredients
2 Blueberry Pancakes, frozen

1/3 cup Fresh Blueberries

Healthy Pancake Recipes
EatingWell, Healthy Pancake Recipes

National Women's Health and Fitness Day

National Women's Health and Fitness Day is the nation’s largest annual health promotion event for women of all ages. The event is always held on the last Wednesday in September.

This unique national program — with participation by local organizations throughout the U.S. — focuses on the importance of regular physical activity and health awareness for women.

The goal of this event is to encourage women to take control of their health: to learn the facts they need to make intelligent health choices and to make time for regular physical activity.

Because of its grassroots nature, the event provides an excellent opportunity for local organizations to showcase the health-related programs and services they offer to women in their communities.

Some women are so busy caring for their families, and others neglect to care for themselves. On this day, remind the women in your life to improve their health and prevent disease.

It is essential for women to get regular checkups because screening tests, such as mammograms and Pap tests, can find diseases early when they are easier to treat. Some women need specific screening tests earlier or more often than others. Screenings and routine care can help women lower their risks of many health conditions, including heart disease. 

National Women's Health and Fitness Day is a public/private good health partnership organized by the Health Information Resource Center (HIRC), a national clearinghouse for consumer health information professionals.

locations. An estimated 100,000 women of all ages will participate in the 10th annual National Women's Health and Fitness Day at hundreds of community locations across the country.

More than 1,400 groups across the country will host women’s health and fitness events at senior centers, hospitals, health clubs, park and recreation districts, local health and service organizations, schools, retirement communities, houses of worship, and other communities.

Symbolic Foods of Rosh Hashanah

Symbolic Foods of Rosh Hashanah

September 22, Dear Food Diary - A Secret to Weight Control

Today is Dear Diary Day, a perfect time to introduce the Food and Activity Diary (or Journal).

Food and Activity Diary

No matter how many great weight control programs are out there, the Food and Activity Diary is one of the key tools to successful weight control.

The research for my doctoral degree was on the study of people who successfully lost at least 20 pounds, kept it off for at least five years and were still at their desired weight range at the time of the study. I wanted to know if there were common factors leading to their success at maintaining weight loss. One of the factors turned out to be the Food Diary. Seventy-three percent of the individuals studied used a diary, journal or some form of record keeping.

You might be surprised by what you discover about your habits. It’s easy to overlook a handful of Parmesan cheese tossed on your pasta or the amount of salad dressing you use. In addition, you may notice patterns of eating; such as boredom, anger, sadness, happiness, or 12 noon. By becoming aware of habits, you can start to make changes.

A Diary is a record of your life in progress. Use the diary to record your daily foods, activities, thoughts, and goals. You will lose weight and keep it off. And if you have the chance to read it ten years from now, you will have fond memories and a documented journey of your adventure and success.

The Food and Activity Diary was designed to be used by any weight control program. So whether your counting calories, carbohydrates, fat, proteins, points, or food groups you can easily use the Food and Activity Diary.

How to Use the Diary

Motivation, Inspiration and Positive Thinking. Start your day off on a positive note. If you start to slide, remember the positive thought for the day.

Record the foods and the amounts of everything you eat and drink, even one grape. Don’t forget to weigh or measure your food. In time, you will be able to guess the size, but for now make sure you have a kitchen scale, measuring cups, and measuring spoons. See the portion control section at Weighing Success for suggested measuring tools.

Be honest. Do not write down a carrot when you just ate a hot fudge sundae.

Record foods right after eating, otherwise you may forget.

In the tracking column, note the number of calories, carbohydrates, fats, proteins, points or food groups you have consumed. The food plan you are on will determine what you will track.

Obtaining nutrition information on food products is easy today. Check the Internet, the nutrition label, or a book on foods and nutrients.

At the end of the day, total up your numbers and place them in the summary box. How did you do? There is also a place for you to monitor your activities or exercise, thoughts, and goals.

At the end of each 7 days, there is a week in review section. Look at what you have accomplished and set new goals. Practice positive thinking and complete the weekly self-awareness assignment.

Click on the link below to take you to a practice sheet and a seven day food diary. I have filled in the first day as an example for you to follow.
Seven Day Food Diary (pdf files)

Free Resources
USDA, Choose MyPlate 
National Heart, Lung, and Blood Institute, NIH. Daily Food and Activity Diary
WebMD Portion Size Guide 

National Punch Day

FDA does not have a specific definition or standard of identity for punch, or any other requirement that a punch contains fruit juice. A punch may be an artificially flavored beverage, with or without natural flavorings, or it may be made from tea and other ingredients, exclusive of fruit juice. Such products must be clearly distinguished from products which are made from fruit juices or fruit concentrates or purees. Products containing artificial or natural flavors must be labeled in accordance with 21 CFR 101.22.

Read the Label. An educated consumer has the knowledge to make wise decisions.

September is Better Breakfast Month

*Children who eat breakfast are less likely to be overweight.

*Children who eat breakfast have more energy.

*Children who eat breakfast concentrate better.

*Children who eat breakfast have higher grades in school.

*Children who skip breakfast may have learning and behavioral problems.

*Children who skip breakfast may develop nutritional deficiencies.

*Children who eat breakfast are Alert, Energized, and Ready for a Brand New Day.

Breakfast Ideas

The presentation encourages food exploration 

International Clean Hands Week

Annually, the third week in September is
 International Clean Hands Week. 
A reminder clean hands prevent illness and save lives.

The 4 Principles of Hand Awareness

1. Wash your hands when they are dirty and BEFORE eating
2. DO NOT cough into your hands
3. DO NOT sneeze into your hands
4. Above all, DO NOT put your fingers into your eyes, nose or mouth