October 24, Food Day - From Our Garden to Our Table

Welcome to Our Food Day Celebration!
From Our Garden to Our Table

Food Day inspires Americans to change their diets and our food policies. Every October 24, thousands of events across the country bring Americans together to celebrate real food, enjoy it, and push for improved food policies. 

6 FOOD DAY PRINCIPLES

1. Reduce diet-related diseases by promoting safe, healthy foods.

2. Support sustainable farms and limit subsidies to big agribusiness.

3. Expand access to food and alleviate hunger.

4. Protect the environment and animals by reforming factory farms.

5. Promote health by curbing junk-food marketing to kids.

6. Support fair conditions for food and farmworkers.

Planning Our Food Day Meal Every family is unique. When planning our meal, we considered foods from our garden, finances, physical abilities, including finger foods that are easy to chew and swallow, and color—the theme for our dinner. 

Our family and friends come from diverse backgrounds with physical and emotional challenges or chronic illnesses, such as Cerebral Palsy, Autism, and Heart Disease.

Our Meal

The main course is tri-color pasta with various toppings. Our garden provided us with tomatoes, onions, broccoli, cucumbers, and basil. We purchased spinach, pasta sauce, locally grown fruits, and part-skim mozzarella. For the meat-eaters, we had ground turkey meatballs and shredded chicken.

In addition, we prepared a red, white, and green grilled cheese sandwich from the US Department of Health and Human Services cookbook “Keep the Beat Recipes. " A free copy of the cookbook is available on their website. 

The dessert was a big hit. We made fruit kabobs using locally grown fruits and paired them with low-fat ice cream, and for Jake, we prepared a smoothie using the same ingredients.

Adaptations and Individual Preferences

My son Jake was born with Cerebral Palsy and is quadriplegic. He is unable to hold utensils and requires a straw to drink fluids. Finger foods and a weighted cup with a flexi straw usually provide him the most independence.

Food & Drug Interaction Education: What Every Consumer Should Know

Food & Drug Interactions: What You Need to Know

Introduction

Taking medication is a normal part of life for many people. However, it’s important to recognize that medicines don’t act alone — what you eat and drink, your age, weight, sex, health conditions, and even your supplements can change how medications work.

Some drugs perform best on an empty stomach, while others can cause discomfort without food. Alcohol adds another layer of complexity — consuming alcohol before, during, or after taking medication can dramatically alter how the drug works in your body.

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What Is a Food–Drug Interaction?

When food affects how a medication works in your body, it’s called a food–drug interaction.
Food can:

• Prevent medicine from working properly

• Make side effects worse or create new ones

• Change how your body absorbs or breaks down a drug

Likewise, medications can influence how your body processes nutrients. These interactions can occur with prescription drugs, over-the-counter medicines, vitamins, and herbal supplements.

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Examples in Everyday Life

• Green leafy vegetables (rich in Vitamin K) can reduce the effectiveness of aspirin or warfarin in thinning the blood. Keeping your intake steady each day minimizes this effect.

• Grapefruit juice increases the absorption of statins like Lipitor, potentially leading to dangerous side effects.

• Calcium channel blockers (for high blood pressure) are also affected by grapefruit juice — levels in the blood can rise too high.

• Dairy products can block absorption of antibiotics; take these medications one to two hours before or after consuming milk, yogurt, or cheese.

• Alcohol can prolong the effects of insulin or diabetes pills, leading to low blood sugar.

• Mixing alcohol with pain relievers containing acetaminophen increases the risk of severe liver damage.

• Combining alcohol and antihistamines, like Benadryl, can cause extreme drowsiness.

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Tips for Safe Medication Use

✅ Always read the label and follow directions carefully.
✅ Take most medications with water unless instructed otherwise.
✅ Keep a list of all medications, vitamins, and supplements you take.
✅ Ask your pharmacist or doctor before changing your diet.
✅ Avoid mixing alcohol with medication unless cleared by a professional.

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Final Thoughts

Food–drug interaction education is an essential part of preventive healthcare. By understanding how your diet affects your medication, you can reduce side effects, improve effectiveness, and take charge of your health.

Doctors, dietitians, and pharmacists are always ready to help. Don’t hesitate to ask questions — your health depends on it.

National Color Day - Explore the Many Colors of Food

Music: The Wonderful World of Color,
Walt Disney and Disney World.

Eat Right with Colors explores the health benefits associated with eating foods of many colors. Including color diversity in your meals and food choices enhances your intake of a wide range of nutrients. 

Red and Pink Foods

Apples, Beets, Cayenne, Cherries, Cranberries, Guava, Kidney Beans, Papaya, Pink Beans, Pink/Red Grapefruit, Pomegranates, Radicchio, Radishes, Raspberries, Red Bell Peppers, Red Cabbages, Red Chili Peppers, Red Corn, Red Currants, Red Grapes, Red Onions, Red Pears, Red Peppers, Red Plums, Red Potatoes, Red Tomatoes, Rhubarb, Strawberries, Tomatoes, Watermelons

Green Foods

Alfalfa, Artichokes, Arugula, Asparagus, Avocado, Bok Choy, Broccoli, Broccoli rabe, Brussels Sprouts, Celery, Chives, Collard Greens, Cucumbers, Dandelion Greens, Edamame, Endive, Fennel, Green apples, Green Beans, Green cabbage, Green Grapes, Green Olives, Green Onion, Green Pears, Green Peas, Green Pepper, Green Tomatoes, Honeydew, Kale, Kiwi, Leeks, Lettuce, Limes, Mint, Okra, Oregano, Parsley, Pistachios, Snow Peas, Spinach, Sugar snap peas, Swiss Chard, Tarragon, Tomatillo, Wasabi, Watercress, Zucchini

Blue and Purple Foods

Blue Grapes, Blue and Purple Potatoes, Blueberries, Dried Plums, Plums, Eggplant, Pomegranates, Elderberries, Juniper Berries, Kelp (Seaweed), Purple Belgian Endive, Purple Cabbage, Purple Figs

Yellow and Orange Foods

Apricots, Bananas, Butternut Squash, Cantaloupe, Carrots, Cheddar Cheese, Citrus Fruits, Clementines, Corn, Creamsicle, Garbanzo Beans, Golden Apples, Golden Flax Seed, Golden Raisins, Grapefruit, Honey, Lemon, Lemongrass, Mandarin Oranges, Mangoes, Nectarines, Orange Jello, Orange Peppers, Orange Tomatoes, Oranges, Papaya, Parsnips, Peaches, Pears, Persimmons, Pineapple, Pumpkin, Rutabagas, Saffron, Salmon, Spaghetti Squash, Squash Blossoms, Sweet Corn, Sweet Potatoes, Tangerines, Whole Grains, Yams, Yellow Apples, Yellow Beans, Yellow Peppers, Yellow Summer Squash, Yellow Wax Beans

White and Black Foods

White: Cauliflower, Coconut, Garlic, Ginger, Green Onions, Scallions, Horseradish, Jicama, Kohlrabi, Leeks, Millet, Mushrooms, Onions, Parsnips, Quinoa, Shallots, Soy Products, Sunflower Seeds, Tofu, Turnips, White Beans, White Corn, White Sesame Seeds

Black: Black Beans, Black Cherries, Black Currants, Black Mushrooms, Black Olives, Black Quinoa, Black Raspberry, Black Rice, Black Sesame Seeds, Black Soybeans, Blackberries, Boysenberries, Prunes, Raisins, Seaweeds, Tamari (Soy Sauce)

Wellness News employs adults with "Special Needs" (Cerebral Palsy, Autism, Down Syndrome, Muscular Dystrophy). Many of the photographs are available for purchase, with the proceeds going to special needs adults. Contact Dr. Sandra Frank for additional information (recipenews@gmail.com). 

Prepared by

Sandra Frank, Ed.D, RD, LDN
Jake Frank
Michelle Canazaro
John Gargiullo

October 22, National Nut Day

Nuts once considered a high fat, high-calorie food is now being recognized as a Nutritious Snack with essential fatty acids, omega fats, protein, and many vitamins and minerals.

Answers Below

Health Benefits of Nuts

Recipes and Marketing Nuts

Planters Commercial

Oregon Hazelnut

Resources and Answers
1. Peanuts

2. Cashews 

3. Walnuts 

4. Pistachios
5. Pine nuts 

6. Pecans
7. Macadamia
8. Almonds 

National Pumpkin Cheesecake

Pumpkin Cheesecake
Food Network

Autumn is the perfect time to add pumpkin to one of America’s favorite desserts. Cheesecake is a sweet dessert with a mixture of fresh soft cheese, cream cheese or cottage cheese, eggs, and sugar on a crust made from crushed graham crackers, crushed cookies, pastry, or sponge cake. Cheesecakes can be prepared baked or unbaked, flavored, and are often served topped with fruit, fruit sauce, chocolate, or whipped cream.

Global Iodine Deficiency Day

Global Iodine Deficiency Disorder Day

Iodine Deficiency - Interview
with Prof. Zimmermann (Zürich}

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Iodine is an essential element for healthy neurological and endocrine development. A lack of iodine in the diet may lead to mental challenges, goiter, or thyroid disease. Dependent upon the severity of the deficiency, a lack of iodine can cause a significant delay in mental development, something that can be particularly detrimental if it occurs in childhood. According to the World Health Organization in 2007, almost 2 billion people worldwide were suffering from a lack of iodine in their diets, a third of which were children and young people. Iodine deficiency is a relatively simple affliction to correct, however much of the population continues to go untreated.


Function

Iodine is needed for the normal metabolism of cells. Metabolism is the process of converting food into energy. Humans need iodine for normal thyroid function and for the production of thyroid hormones.

Food Sources

• Iodized salt is table salt with iodine added. It is the main food source of iodine.
• Seafood is naturally rich in iodine. Cod, sea bass, haddock, and perch are good sources.
• Kelp is the most common vegetable seafood that is a rich source of iodine.
• Dairy products also contain iodine.
• Other good sources are plants grown in iodine-rich soil.

Recommendations
The best way to get the daily requirement of essential vitamins is to eat a balanced diet that contains a variety of foods from the food guide plate.

A 1/4 teaspoon of iodized table salt provides 95 micrograms of iodine. A 6-ounce portion of ocean fish provides 650 micrograms of iodine. Most people are able to meet the daily recommendations by eating seafood, iodized salt, and plants grown in iodine-rich soil. When buying salt, make sure it is labeled "iodized."

The Food and Nutrition Board at the Institute of Medicine recommends the following dietary intake for iodine:

Infants
0 - 6 months: 110 micrograms per day (mcg/day)
7 - 12 months: 130 mcg/day

Children
1 - 3 years: 90 mcg/day
4 - 8 years: 90 mcg/day
9 - 13 years: 120 mcg/day

Adolescents and Adults
Males age 14 and older: 150 mcg/day
Females age 14 and older: 150 mcg/day

Specific recommendations depend on age, gender, and other factors (such as pregnancy). Women who are pregnant or producing breast milk (lactating) need higher amounts. Ask your healthcare provider which amount is best for you.

Resource
Global Iodine Deficiency Disorders (IDD) Prevention Day, World Health Organization.

National Mammography Day - Remind a friend to have a Mammogram

October is Breast Cancer Awareness Month.
Today is National Mammography Day.
Remind a friend to have a Mammogram. Pass it Along.

A mammogram is an X-ray of the breast used to look for early signs of breast cancer. Regular mammograms are the best tests doctors have to find breast cancer early. When breast cancer is found early, many women go on to live long and healthy lives.

Women should have mammograms every two years from age 50 to 74 years, and more often if breast cancer runs in the family or you have any symptoms or changes in your breasts.

Resources

1. If you have a regular doctor, talk to him or her. 

2. National Breast Cancer Foundation, Inc. National Mammography Program

 

Pasta Perfect Twists

Pasta Perfect Twists

Pasta is a type of noodle and commonly referred to as a variety of pasta dishes. It is a staple food of traditional Italian cuisine. Usually, pasta is made from an 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.

Making Pasta with Children

Shapes

Recipe: Whole Wheat Spaghetti with Diced Tomatoes
Serves One

Ingredients
2 oz Whole Wheat Spaghetti (1 cup cooked)
2 tsp Olive Oil
1 Garlic Clove
1 large Tomato, diced (3/4 cup)
1/2 tsp Oregano, dried
1 Tbsp Parmesan Cheese

Directions
1. Prepare spaghetti as per the manufacturer’s directions.
2. Heat olive oil in a skillet over medium heat. Add garlic and cook for about 3 to 4 minutes.
3. Add tomatoes and oregano; simmer, uncovered, 10 to 15 minutes.
4. Add spaghetti to skillet; toss to coat with tomatoes.
5. Sprinkle with Parmesan cheese before serving.

Nutritional Information

Resources and References

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

National Mushroom Day

Growing Your Own Mushrooms

Top 8 Ways to Enjoy Mushrooms,
Fruits & Veggies More Matters.org

1. Sauté. Easy as 1, 2, 3! Brush pan lightly with oil and heat on high. Add a single layer of mushrooms. Turn once mushrooms become reddish-brown on one side [after a few minutes]. Cook until the other side turns the same color, remove from heat. Add to any dish!

2. Grill and Broil [best for larger capped mushrooms, such as Portabellas]. Lightly brush caps and stems with oil and season as desired. Grill or broil 4 to 6 inches from heat source for 4 to 6 minutes on each side, brushing once or twice. Tip: Make these savory mushrooms the "main stage" of the meal.

3. Roast for Flavor. Roasting mushrooms is perfect for multitasking cooks. Preheat oven to 450 degrees. Brush mushrooms with oil [about 1 tablespoon of oil for each 8 ounces of mushrooms]. Place mushrooms on a shallow baking pan in the oven. Stir occasionally until brown [about 20 minutes].

4. Steam in the Microwave. Microwaved mushrooms can freshen up lunchtime meals enjoyed at work or home. Place 8 ounces of sliced mushrooms in a microwaveable bowl. Cover and cook on 100% power for 2-3 minutes. Toss onto a hot sandwich, chili, soup or packaged meal.

5. Freshen Up Your Meals. Toss fresh mushrooms in your everyday meals like lasagna or soup to add key nutrients with no fat, little calories and no cholesterol.

6. Sandwich Swap. Cut slices of Portabella mushrooms for your favorite sandwich instead of meat for a healthy inexpensive swap.

7. Save for Later. Sauté fresh mushrooms and store them in the freezer for up to a month. Careful: Fresh, uncooked mushrooms should never be frozen.

8. Bag the Burger. Have a burger craving? Try swapping your burger for a grilled Portabella on a bun with your favorite condiments. Your taste buds will love the meaty texture and your body will appreciate the swap.

Resources
1. Wikipedia, Mushrooms

2. Kitchen Dictionary: Mushroom

October, Breast Cancer Awareness Month Health Benefits of Pink Foods

The Power of Pink

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 relation to preventing heart disease and cancer of the prostate, breast, lung, bladder, ovaries, colon, uterus, 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.

Beets are a good source of fiber, potassium and folate. 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. A 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.

National Breast Cancer Awareness Month
NBCAM Organizations Working Together

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References. National Breast Cancer Awareness Month
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

Metastatic Breast Cancer Awareness Day and Resources

What is Metastatic Breast Cancer? 

MBC is a nonprofit patient advocacy group dedicated to the concerns of women and men living with metastatic breast cancer. They strive to help those living with stage IV breast cancer be their own best advocate by providing education and information on treatments and coping with the disease.

Metastatic Breast Cancer

Resources and References
1. Metastatic Breast Cancer Support & Education 

A Gulf Fritillary Visits Our Garden

           A Gulf Fritillary Visits Our Garden

This week, I caught a flash of bright orange dancing through my garden — a Gulf Fritillary (Agraulis vanillae)! With its fiery wings and graceful flight, this butterfly is one of Florida’s most frequent visitors, especially in gardens that welcome pollinators. Watching it glide between my Pentas, Lantana, and Zinnias reminded me why gardening for wildlife brings such joy.

The Gulf Fritillary, also known as the Passion Butterfly, is common across the southern United States, Central America, and the Caribbean. Despite its bright orange wings resembling a Monarch, you can tell them apart by the silver spots on the underside of the Fritillary’s wings.

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Host and Nectar Plants

To attract and support Gulf Fritillaries:

• Host plant (for caterpillars): Passionvine (Passiflora incarnata, P. suberosa, or P. foetida).

• Nectar plants: Lantana, zinnias, Mexican sunflower, verbena, and firebush.
  In my garden, the Fritillary landed on my [insert plant name here — e.g., “purple lantana”], sipping nectar before circling my passionvine to lay eggs.

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Life Cycle

Like Monarchs, Gulf Fritillaries go through four life stages — egg, caterpillar, chrysalis, and adult. The caterpillars are striking — bright orange with black spines — and love to munch on passionvine leaves. Don’t worry, they won’t harm the plant long-term!

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Why They Matter

These butterflies are important pollinators and a sign of a healthy garden ecosystem. Their presence shows that your garden offers both food and safe shelter for wildlife.

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My Reflection

Each time I see a butterfly, I’m reminded of resilience and transformation. The Gulf Fritillary, with its fiery wings and gentle purpose, brings color not only to my flowers but also to life itself.

Our garden is an excellent butterfly habitat — colorful flowers, natural light, and space for fluttering wings.