Monday, February 15, 2021

Meatless Monday - History and Nutrition of Quinoa with Recipe

“Quinoa is considered to be the organic food of the future and holds great potential in efforts to eradicate poverty worldwide and provide global food security and nutrition.” United Nations.


Quinoa´s biodiversity and nutritional value play an important role in providing food security, nutrition, and the eradication of poverty. 


Quinoa is a grain-like crop grown primarily for its edible seeds. It is a pseudocereal rather than a true cereal, or grain. Quinoa originated over 3,000 years ago in the Andean region of Ecuador, Bolivia, Colombia, and Peru. 




Quinoa Nutritional Information

Quinoa is high in protein, a good source of dietary fiber and phosphorus, and is high in magnesium and iron. Quinoa is also gluten-free.

Preparation. Quinoa has a natural bitter-tasting coating called saponins. Most quinoa sold commercially has been processed to remove this coating. However, the directions may require additional rinsing before cooking.

Quinoa can be added to a wide variety of dishes and substituted in recipes using rice or couscous. Quinoa flour can be used in wheat-free and gluten-free baking. To enhance the flavor, stock can be exchanged for water during cooking. Quinoa also can provide a nutritious breakfast with the addition of honey, nuts or fruits.


Quinoa with Berries



Ingredients
1/2 cup Quinoa Salad, prepared
1/2 cup Blueberries and Raspberries




Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 35 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: Sandra Frank, Ed.D, RDN, LN, FAND at recipenews@gmail.comwww.dietitians-online.com

Health Benefits of Kindness



World Kindness Week



Random Act of Kindness: 
A selfless act performed by a person or persons wishing to either assist or cheer up an individual or in some cases an animal. There is no reason other than to make people smile or be happier. Either spontaneous or planned in advance, random acts of kindness are encouraged by various communities.






Established in 1995 as a nonprofit organization, The Random Acts of Kindness Foundation is a resource for people committed to spreading kindness. The Random Acts of Kindness™ Foundation inspires people to practice kindness and to “pass it on” to others. They provide a wide variety of materials on their website, including activity ideas, lesson plans, project plans, teacher’s guide, project planning guide, publicity guide, and workplace resources - all free of charge. 

The Random Acts of Kindness Foundation is the United States delegate to the World Kindness Movement, an organization that includes various nations. People in these countries promote kindness within their countries’ borders and are creating a global network of kindness and compassion. As people from different cultures and from all walks of life are joining to spread kindness, they are creating a powerful, synergistic action throughout the world.

Health Benefits of Kindness


Studies have shown acts of kindness can result in physical and mental health benefits.

• Kindness can bring a sense of richness and fulfillment to our lives, and promote good health and longevity.
• Helping others can decrease the effect of diseases.
• After performing an act of kindness many experience a feeling of euphoria followed by a period of calm.
• Acts of kindness have shown to reduce feelings of stress, depression, loneliness, overeating, etc.
• Helping others increases self-worth, happiness, and optimism.
• A person feels more energetic after performing an act of kindness
• A more optimistic and happier outlook on life


Kindness is not only something that
has positive benefits for ourselves,
it is something that has a
positive effect on the community.

As people tap into their own generous human spirit and share kindness with one another, they discover for themselves the power of kindness to effect positive change in their lives and the lives around them. When kindness is expressed, healthy relationships are created, community connections are nourished, and people are inspired to pass kindness on.

Friday, February 12, 2021

February is Fabulous Florida Strawberry Month


To highlight this beautiful and delicious fruit, the Florida Strawberry Growers Association has created a series of educational resources, starring Jammer, the Strawberry.

Jammer the Strawberry and Nutrition



Jammer's Strawberry Fashion Show


Florida Strawberry Food Handling Tips
from Strawberry Sue



In 1982, the Florida Strawberry Growers Association (FSGA) was officially formed. This organization became a voice for Florida strawberry growers. The mission for the handful of farmers was to become "partners in research, promotion and member/community service”.

FSGA is a non-profit organization located in the city of Dover, which is a part of Hillsborough County, Florida. It is the parent company of the Florida Strawberry Patent Service and the Florida Strawberry Research and Education Foundation.

Over the years, the growers have formed a voluntary organization representing over 8,000 acres of berries. Hillsborough County, Florida produces about 15 percent of the nation’s strawberries and virtually all the berries are grown during the winter. The 18 million flats produced each year, if placed end to end, would extend from Plant City, Florida to Seattle, Washington, and back again.

Hillsborough County, Florida is recognized as the "Winter Strawberry Capital of the World and the home of some of the sweetest, reddest and juiciest strawberries around."

Sue Harrell, known affectionately as Strawberry Sue, is FSGA’s director of marketing, and seasoned strawberry grower.  Sue will keep you informed and inspired. You’ll find helpful strawberry-related links, year-round news from the fields, special events, and easy to prepare strawberry recipes.

Strawberry Sue demonstrates
how to make an 
Edible Strawberry Bouquet
(not just for Valentine's Day)


Visit the FSGA website for additional information, including research, educational resources, recipes, events, and contact information.

Recipes
Healthy Strawberry Recipes and Tips. EatingWell has a selection of fresh and delicious strawberry recipes, such as







Tuesday, February 2, 2021

Rheumatoid Arthritis Awareness Day: Adaptive Utensils

Rheumatoid Arthritis: Cooking Made Easier

Eating well is important when you have rheumatoid arthritis, but joint pain can make cooking taxing. Make kitchen tasks easier with these pain-saving tips.


Adaptive utensils and equipment to make life easier for people living with Arthritis are designed to help prevent hand pain and allow users to be more independent during mealtime. Silverware with large, soft-grip handles and ergonomic designs allow users to feed themselves. Adapted forks, spoons, and table knives that can be bent or angled allow users suffering from arthritis to experience increased independence when eating. Users with arthritis, carpal tunnel, or hand injuries often have difficulty maintaining a grip on items due to decreased arm strength. Arthritis Utensil holders include a variety of grips and unique tools that make holding silverware easier.






Saturday, January 30, 2021

January - National Birth Defects Prevention Month



 March of Dimes Report Card 

The health of babies in the United States has taken a step backward as the nation’s preterm birth rate worsened for the first time in eight years. According to the latest March of Dimes Premature Birth Report Card, the U.S. earned a “C” grade amidst widening differences in prematurity rates across different races and ethnicities.




Birth defects are common, costly, and critical. Birth defects affect 1 in every 33 babies born in the United States and are a leading cause of infant mortality. Babies who survive and live with birth defects are at increased risk for developing many lifelong physical, cognitive, and social challenges. Medical care and support services only scrape the surface of the financial and emotional impact of living with birth defects.



Prevent Birth Defects


National Birth Defects Prevention Month is a time to raise awareness of birth defects and promote healthy pregnancies.

A birth defect is a problem that happens while a baby is developing in the mother’s body. One out of every 33 babies in the United States is born with a birth defect.

Many birth defects can be prevented. If you are pregnant or planning to get pregnant, these tips can help you have a healthy pregnancy and a healthy baby:

* Take a multivitamin with folic acid every day before and during pregnancy.

* See your doctor or midwife regularly as soon as you think you're pregnant and throughout your pregnancy.

* Make sure your vaccinations are up to date.

* Eat well and stay active.

* Avoid alcohol, smoking, and other drug use.

* Prevent infections from food and other sources.

Healthy Lifestyle Choices

Diet and exercise
Eat healthy and exercise regularly. Health problems are linked to weighing too much or too little before and during pregnancy. Your health is affected by what you eat and by your physical activity.

Here are a few important guidelines for healthy eating:

• Eat lots of vegetables, fruits and whole grains such as whole wheat, oats, barley, and brown rice. These are excellent sources of the vitamins, minerals and dietary fiber you need every day to feel your best.

• Eat less of the foods that are high in saturated fat and cholesterol, such as meat, poultry, and whole-milk dairy foods (low-fat dairy is okay). Saturated fat and cholesterol are strongly linked to heart disease, cancer, and obesity.

Regular physical activity helps control weight, strengthen your heart, and give you more energy. It also reduces depression and relieves stress. It’s a good idea to exercise at least 3 times a week for at least 30 minutes.

Alcohol and drugs

Drinking alcohol or taking any type of legal or street drugs during the early weeks of pregnancy can hurt your unborn baby. That’s when the brain and other organs are forming.

If you drink alcohol, so does your unborn baby. Alcohol abuse during pregnancy is a leading known cause of mental retardation. If you are considering pregnancy, it’s best to stop drinking alcohol before you conceive.

Cocaine, crack, heroin, amphetamines and other street drugs can badly hurt your baby if you use them while you are pregnant. Your baby could suffer lifelong health problems. Get help to stop using drugs before you become pregnant and stay clean.









Saturday, January 23, 2021

Healthy Weight Week Resources


Celebrating Healthy Weight Week by looking at Weight Bias, Body Image, Self-Esteem, Lifelong Healthy Habits, Identifying Fad Diets, and Beauty Comes in All Sizes and Shapes.


It is crucial to continue research and education. Eating disorders or disordered eating affects up to 24 million Americans and 70 million individuals worldwide.  (Renfrew Center Foundation for Eating Disorders, Eating Disorders 101 Guide: A Summary of Issues, Statistics, and Resources, October 2003)

Anorexia is the 3rd most common chronic illness among adolescents. (Public Health Service's Office in Women's Health, Eating Disorder Information Sheet, 2000).

20% of people suffering from anorexia will prematurely die from complications related to their eating disorder, including suicide and heart problems. (Renfrew Center Foundation for Eating Disorders, "Eating Disorders 101 Guide: A Summary of Issues, Statistics, and Resources," published September 2002, revised October 2003).

It is estimated currently 11% of high school students have been diagnosed with an eating disorder.
(National Association of Anorexia Nervosa and Associated Disorders) 


Resources and Support


Healthy Weight Network provides information and resources pertaining to “health at any size”. Green Mountain at Fox Run, sponsor of Healthy Weight Week. Green Mountain at Fox Run is the country's first and oldest all-women's educational community for weight and health management. It is nationally recognized as an effective solution for ending struggles with eating and weight through the “non-diet” approach it pioneered.

National Eating Disorders Association (NEDA) provides education, resources, and support for those individuals and families affected by eating disorders, and serves to prevent, cure, and access quality care. NEDA sponsors events, programs, and research on eating disorders, and contains a section on its site featuring recent news articles and information.

Academy for Eating Disorders (AED). The Academy for Eating Disorders aims to provide comprehensive information on the facts of eating disorders, treatment plans, and education to prevent others from developing eating disorders.

Alliance of Eating Disorders Awareness was created as a source of community outreach, education, awareness, and prevention of various eating disorders. Their goal is to spread the message, recovery from these disorders is possible, and individuals should not have to suffer or recover alone.



Academy of Nutrition and DieteticsProvides nutrition resources about eating disorders, including an extensive nutrition reading list. 

Obesity Society is the leading scientific society dedicated to the study of obesity. They are committed to encouraging research on the causes and treatment of obesity, and to keeping the medical community and public informed of new advances. AOA provides obesity awareness and prevention information.


Binge Eating Disorder Association (BEDA) is the national organization focusing on increased prevention, diagnosis, and treatment for Binge Eating Disorder.

Council on Size and Weight Discrimination, Inc. An activist group influencing public opinion and policy through education, information, and networking.

Eating Disorders Anonymous (EDA). A 12 step self-help fellowship for anorexics and bulimics. EDA offers membership to any person who needs help recovering from an eating disorder. The site has meetings around the United States, publications, recovery information, EDA news, and helpful links to other sites.

Eating Disorders Coalition.  
The goal of the Eating Disorders Coalition is to "advance the federal recognition of eating disorders as a public health priority." The nonprofit organization lists the federal policy on its website, congressional briefings, events, information/resources on eating disorders, and a blog.

Eating Disorders Information Network 
(EDIN) is a nonprofit organization committed to the prevention of all types of disordered eating, from obesity to anorexia, and the promotion of positive body-esteem through education, outreach, and action.

Eating Disorder Referral and Information Center 
(EDRIC) includes links to sites that provide additional information on eating disorders and related topics.


Eating Disorders Resource Center 
(EDRC) is a non-profit organization that links resources, information, and support for eating disorders in Silicon Valley. The mission of EDRC is to increase awareness and understanding of eating disorders for the general public and health professionals; to promote early diagnosis, effective treatment, and recovery; and to advocate for mental health legislation and effective insurance coverage. EDRC offers a comprehensive, online resource directory.

F.E.A.S.T. 
Families Empowered and Supporting Treatment of Eating Disorders is an international organization providing support to families and friends of those suffering from eating disorders. The site announces events and conferences, groups around the world, treatment providers, online caregivers, and current news.

International Association of Eating Disorders Professionals 
(IAEDP) is well recognized for its excellence in providing education and training standards to an international multidisciplinary group of various healthcare treatment providers and helping professionals, who treat the full spectrum of eating disorder problems.


Kristen Watt Foundation provides support for those suffering from eating disorders. The site has sections for parents, friends, and coaches. They are dedicated to increasing awareness of eating disorders, education, and treatment.

Multi-Service Eating Disorders Association 
(MEDA) is a nonprofit organization working to prevent and treat eating disorders. Their aim is to do this through early detection and increased public awareness. This site has events listed, resources, and a place for individuals to join the organization.

National Association of Anorexia Nervosa and Associated Disorders (ANAD) seeks to alleviate the problems of eating disorders by educating the public and healthcare professionals, encouraging research, and sharing resources on all aspects of these disorders. Their website includes information on finding support groups, referrals, treatment centers, advocacy, and background on eating disorders.


National Institute of Mental Health: Eating Disorders provides information on anorexia nervosa, bulimia nervosa, binge-eating disorder, the effect eating disorders can have on men, treatment options, and helpful resources and links.

Perfect Illusions. Discover what an eating disorder is, find help and resources, and look into the lives of several individuals and their families who are struggling with the consequences of anorexia and bulimia.


The Renfrew CenterResidential treatment facility specializing in eating disorders (anorexia, bulimia, and binge eating disorders) and related mental health issues. The Renfrew Center is a women's mental health center with locations in Philadelphia and Radnor, Pennsylvania; Coconut Creek, Florida; New York City; Old Greenwich, Connecticut; Ridgewood, New Jersey; Charlotte, North Carolina, Nashville, TN, Dallas, TX, and Bethesda, MD.

Womenshealth.gov The National Women's Health Information Center is sponsored by the U.S. Department of Health and Human Services. The site has information on body image, cosmetic surgery, eating disorders, and a list of links to various informational websites.







Healthy Weight Week

This week is Healthy Weight Week. During Healthy Weight Week attention is focused on Lifelong Healthy Habits; Self-Esteem; Weight Bias; Fad Diets and Gimmicks; Women’s Healthy Weight; Health at any Size and Professional Resources. The goals are to prevent eating disorders and weight problems.


What is Healthy Weight Week?
Frances M. "Francie" Berg, MS, LN is the founder of Healthy Weight Week. She is a licensed nutritionist, family wellness specialist, and adjunct professor at the University of North Dakota School Of Medicine. Francie is the author of 12 books and the founder, editor, and publisher of the Healthy Weight Journal (established in 1986).



Mission
"Healthy Weight Network (HWN) provides a critical link between research and practical application on weight and eating issues. Recognizing weight is a complex condition of increasing concern throughout the world, the HWN is committed to bringing together scientific information from many sources, reporting controversial issues in a clear, objective manner, and the ongoing search for truth and understanding.

Recognizing weight is easily exploitable health and social concern, the HWN is committed to exposing deception, reshaping detrimental social attitudes, and promoting health of any size. Our mission is to be a voice of integrity and insight in a field that has been much abused and neglected."


Francie M. Berg, MS, LN

Every Girl Is Beautiful / Self-Esteem PSA


Do You Think I'm Fat?
A Public Service Announcement from the
National Eating Disorders Association (NEDA).
For help visit http://www.nationaleatingdisorders.org/ 




Friday, January 22, 2021

Healthy Dining Out Strategies

To get the New Year started off right, here are strategies when dining out.
Healthy Dining Out Strategies

Foods Better Selections Limit
Beverage.
Request herbal teas; mineral or sparkling water; skim milk; unsweetened fruit juices and occasional decaffeinated diet drinks.
Alcohol; beer; wine; caffeine diet drinks, coffee, or tea; chocolate; cocoa; milk shakes and soft drinks.
Bread.
Request whole grains, 
biscuits, crackers, lavosh, muffins, or pumpernickel.
Glazed cakes; Danish; jelly filled or salt covered items; sweet rolls.
Appetizer.
Request bouillon, clear broth, or consommé; fresh fruit; fish or meat cocktails; gazpacho; raw or plain vegetables; tomato or vegetable juice; unsweetened fruit juice.
Breaded or fried items; canned fruit; dips; oil marinated or sauce covered items.
Salads.
Request fresh fruit; lettuce; tossed or vegetable salad.
Canned fruit; salads with dressings already mixed in.
Fats and Salad Dressings.
Request no butter or margarine, or little- or no-fat, low-salt, whipped or soft butter or 
margarine. Use lemon, vinegar, and mustard in salads or request 
olive oil. Request oil on the side.
Regular butter, margarine or oils; cream sauce; gravy; salads with mixed-in dressings.
Vegetables.
Request boiled, raw, steamed, or stewed.
Au gratin; cheese or sauce covered;  creamed, escalloped, fried, or sautéed.
Potatoes and Substitutes.
Request baked, boiled, or steamed potatoes; plain pasta or rice.
Creamed, Delmonico, escalloped, French-fried, hashed-browned, or mashed potatoes; potato chips and salads.
Meat, Fish, or Poultry.
Request meats to be trimmed of fat before it's baked, boiled, broiled, roasted, or stir fried.
Braised, breaded, fried, gravy covered, sautéed, or stewed.
Eggs.
Only occasional use of boiled (hard or soft), plain, poached, scrambled, or low-cholesterol substitutes.
Creamed, fried, or oil-cooked omelet's.
Desserts.
Request fresh fruit, jello, plain angel food, sponge, or unsweetened fruit filled cake.
Layered cakes, canned fruit, custard, ice cream, pastry, pie, puddings, or any sugar-based item.
Delicatessen Selections
Extra lean corned beef, pastrami, or roast beef, beef brisket, and turkey breast are best; whole wheat or multi-grain breads; chicken or tuna salad; chopped herring; chef salad; fresh fruit plate with cottage cheese; dry bagel; borscht or broth soup; tossed salad, sliced tomatoes, beet salad, or carrot raisin salad.
High-fat meats (regular corn beef, hot pastrami, beef bologna, hot dogs, knockwurst, liverwurst, and salami); potato salad; mayonnaise-based salads; combo sandwiches (Reuben); smoked fish (lox); creamy coleslaw; chopped liver; excess cream cheese and cheese spreads; sauerkraut (high in sodium).
Pizza Parlor Selections 
You cannot go wrong by ordering extra toppings such as onions, peppers, mushrooms, tomato slices, broccoli, and spinach. Other possibilities include chicken, crab meat, or shrimp.  
Fat starts with the basic cheese, so avoid extra cheese and in particular mozzarella. Other culprits include bacon, meatballs, pepperoni, sausage, and prosciutto, as well as anchovies.
Sandwich Shop Selections 
Both 100% whole wheat and pita bread are great choices. Good sandwich fillers are grilled chicken breast, ham, roast beef, and turkey breast. Instruct the server not to add butter, margarine, or mayonnaise to the bread and substitute with ketchup, mustard, or horseradish. Good salad choices include chef, garden, or Greek salads, but remember to ask for low-calorie dressings on the side and to omit egg or cheese. Broth-type soups are good, such as barley, beef, chicken, lentil, split pea, and vegetable noodle.
Avoid croissants, cheese, excess mayonnaise, egg, and creamy soups. Beware of "diet plates" with big burgers and scoops of cottage cheese, which have loads of saturated fat. Omit cheeseburgers, cheese sandwiches, or grilled cheese "melts" over chicken and seafood salads; and cold cuts. Combo sandwiches with meat and cheese and club sandwiches are best avoided due to the large portion size.

Remember that salad combos such as tuna, chicken, and crab meat have lots of mayonnaise. Avoid creamy soups such as chowders or cream of "anything."
Submarine Shop Selections
Order the smaller size roll or pita bread. Turkey, smoked turkey, ham, and roast beef are acceptable. Ask the server to go light on the meats, omit the mayonnaise or oil, and generously load up on the shredded lettuce, onion, peppers, pickles, and sliced tomatoes. Choose salads as alternatives when available, such as chef or tossed salads with perhaps a scoop of tuna, chicken, or seafood served with
Italian or pita bread. 
Omit meats such as bologna, Italian cold cuts, salami (hard or Genoa) and sausages. Stay away from cheeses and steak and cheese. Other items to omit include antipasto salads, fried eggplant, and chicken cutlets.



Chinese Selections
Order plain steamed rice; boiled, steamed, or stir-fried vegetables (ask for little oil to be used); moderate fish and shellfish; non-fried tofu; skinless poultry and egg roll (insides only).

Anything fried (rice or crispy noodles), or with sweet and sour sauce; egg dishes or soups; salty soups; avoid duck and limit beef, pork and pickled foods; excess soy sauce; ask chef to leave out MSG and cut down the use of commonly used corn starch, sugar, and salt.

Indian Selections
Order chutney (except mango); curry sauce (yogurt-based); fish (omit butter basting); yogurt with shredded vegetables; basmati rice. Biryani (vegetable dish); chapatti or papadum bread; tandoori chicken; lentil or mulligatawny soups
Creamy or high-salt soups; clarified butter (ghee); deep-fried meats; poori or paratha bread; fried samosa or pakora; ask to prepare dishes without excess salt and to omit coconut milk, if possible; omit garnishes with nuts or dried fruit.

Italian Selections
Order antipasto (no oil or excess meats); crusty bread (no oil or butter); broiled or grilled 
fish, seafood, chicken, and meats; garlic; plain or vegetable pasta; fresh unsalted mozzarella cheese; steamed leafy vegetables (kale and broccoli); salads; fresh tomatoes; zucchini; ices.
Garlic bread; stuffed pastas (ravioli and lasagna); fried eggplant; meatballs or sausage; sauces with butter, cream, oil, and wine base; pesto sauce; cheese-filled or parmesan style dishes; spumoni or tortoni ice cream. Beware of risotto rice; polenta; and high-fat, high-sodium prosciutto ham and pancetta; veal cutlets and Caesar salads.

Japanese Selections
Order rice; steamed fish; sushi; sashimi; miso soup; raw vegetables; tofu; sukiyaki (stir-fried); yakimono (broiled fish).
Tempura and other deep-fried food; excess peanut and teriyaki sauce; pickled foods; excess salt and sugar in sauces; excess salt in soy marinades and sauces. 


Mediterranean (Middle East) 

Selections
Order couscous, bulgar, and pita bread; legumes such as chickpeas, fava beans, and lentils; hummus; grape leaves; yogurt.
Phyllo dough dishes for sweet desserts such as baklava; feta and kasseri cheese; excess anchovies and olives; high sodium foods; feta, olives, and sausage; appetizers in general, except salads; excess fat from butter, olive oil, omelets and tahini.

Mexican Selections
Order soft-shell tacos; burritos; fajitas; salsa; chicken enchilada; black beans or Mexican rice; grilled fish or chicken; salads without chips or shells;  moderate corn or flour tortilla, using minimal oil; cerviche (marinated fish); gazpacho; chile con carne soup, with no cheese. Acceptable items include shredded lettuce; spicy meats; diced tomatoes; salsa verde; picante or tomato sauce; use Mexican salads as appetizers, with salsa as the dressing.
Chips, nachos; super nachos; chili con queso; fried taco or tortilla shells; guacamole; sour cream; cheese; refried beans; beef and pork dishes; olives; items such as chilies rellenos, chimichangas, chorizo (sausage), and flautas.



Thai Selections
Order steamed rice; broth-based soups (tom yum koang and pok taek); non-fried proteins, such as chicken, seafood, and tofu; vegetables; satay or steamed mussels; salads with light dressings, made with Thai spices.
Excess sodium; soy sauce and sugar; MSG; coconut milk, coconut oil; cream dishes, high milk, and sodium soups; many fried appetizers; curry or curry sauce; fried eggplant; cashew and peanut toppings.


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