Sunday, November 12, 2023

World Kindness Day
Health Benefits of Kindness

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.

Health Benefits of Kindness

The Random Acts of Kindness Foundation

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.

Reach Out and Touch Somebody's Hand

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.

Try Some Kindness (The Letter K Song)

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.

National Indian Pudding Day

Indian Pudding
Modified from @AFamilyFeast

Prep Time: 20 mins

Cook Time: 1 hour 30 mins
Total Time: 1 hour 50 minutes
Yield: 10 servings


2 eggs
4 cups 2% milk
½ cup cornmeal
2 tablespoons unsalted butter
½ cup molasses
¼ cup maple syrup
¼ cup brown sugar
1/2 teaspoon salt
½ teaspoon cinnamon
½ teaspoon dry ginger
¼ teaspoon allspice
pinch of nutmeg
1/2 cup golden raisins
½ teaspoon vanilla extract
Spray pan with nonstick cooking spray
1/4 cup Vanilla ice cream per serving 


1. Preheat oven to 325 degrees.
2. Beat eggs in a small bowl and set aside.
3. In a 6-quart pot, heat milk to hot, do not boil. Slowly add in cornmeal and whisk continually until all of the cornmeal is added. Cook for 10 minutes on a low simmer, stirring occasionally. Be careful that it does not stick and burn to the bottom of the pan.
4. Remove from heat and add all other ingredients except the beaten eggs. Mix to combine.
5. Temper the eggs by slowly adding some of the hot pudding a little at a time to the eggs, stirring as you go (about a cup total). Then add the egg mixture to the pot and stir.
6. Pour mixture into a 6-cup casserole dish and place the casserole dish in a water bath. Bake for about one hour and 30 minutes.
7. The pudding should be set up and somewhat firm. If the center is a bit loose, that is okay.

8. Let the pudding rest for 15 minutes, then serve hot with a scoop of vanilla ice cream.

Friday, November 10, 2023

National Sundae Day - Frozen Vanilla Greek Yogurt with a Variety of Fruit

1/2 cup (102 g) Frozen Vanilla Greek Yogurt
Variety of Fresh Fruits. 1 Tablespoon of each: Orange, Strawberries, Blueberries, Kiwi, Raspberries, & Mango

Happy Birthday Sesame Street
Super Healthy Heroes

Sesame Street premiered on Public Broadcasting Service (PBS) stations on November 10, 1969. 

Sesame Street: Healthy Habits with Grover PSA| #CaringForEachOther

To celebrate Sesame Street's commitment and dedication to children's education we created our Sesame Street Friends out of nutritious foods. Can you find the Artichoke Leaves, Blackberries, Blueberries, Broccoli, Celery, Corn, Cottage Cheese, Eggs, Figs, Grapefruits, Green Beans, Guavas, Mushrooms, Onions, Orange, Parsley, Prunes, Raisins, Raspberries, Red Peppers, Strawberries, Tomatoes, and Watermelon?

The Sesame Street sign is made from cottage cheese,
spinach, corn, and white beans.

Do you know other foods that are Green?

Can you name the foods that match
the letters in Happy Birthday?

To learn more about the Sesame Workshop, visit Sesame Street is a production of Sesame Workshop, a nonprofit educational organization making a meaningful difference in the lives of children worldwide by developing innovative and engaging educational content delivered in various ways.

Wednesday, November 8, 2023

National Family Caregivers Month

National Family Caregivers Month celebrates caregivers everywhere. What caregivers do every day requires superpowers, and though we may not tell them often enough – the care they give matters to all of us.

We know you're focused on the health and well-being of others, but it's important to remember to take care of you. Caring for yourself isn't selfish; it's an essential part of making sure you can give your best every day.

Staying strong as a caregiver

*Stay healthy with proper nutrition

*Eating healthy is the best way to maintain your strength, energy, stamina, and immune system. It's also one of the most powerful things you can do to stay positive.

*Good nutrition for your care receiver helps make care easier

Up to half of all older adults are at risk for malnutrition; that's why it's important to make sure those you care for have a healthy diet. It helps prevent muscle loss and supports Rest. Recharge. Respite.

*Make sure to take some time away to re-energize or ask for help. Caregiving can be stressful, and taking a breather ensures that you'll be ready to take on the challenges Find out if you and your care receiver are getting the right amount of nutrients. Complete this nutrition assessment and see how you are doing.

10 Tips for Family Caregivers

  1. Seek support from other caregivers.  You are not alone!
  2. Take care of your own health to be strong enough to care for your loved one.
  3. Accept offers of help and suggest specific things people can do to help you.
  4. Learn how to communicate effectively with doctors.
  5. Caregiving is hard work so take respite breaks often.
  6. Watch out for signs of depression, and don't delay getting professional help when needed.
  7. Be open to new technologies to help you care for your loved one.
  8. Organize medical information so it's up-to-date and easy to find.
  9. Make sure legal documents are in order.
  10. Give yourself credit for doing the best you can in one of the toughest jobs there is!

nutritionDay - Improve Patient Safety and Quality of Care

The mission of nutritionDay is to improve patient safety and quality of care by raising awareness and increasing knowledge about disease-related malnutrition.

Malnutrition - Another Weight Problem

Mission: To improve patient safety and quality of care by raising awareness and increasing knowledge about disease-related malnutrition.

Vision: To provide the healthcare community, including acute care facilities, rehabilitation facilities, home healthcare, and nursing homes, with a full spectrum of resources to assess and ultimately minimize healthcare-related malnutrition.

To learn more about nutritionDay in the U.S. 

The worldwide website for nutritionDay is at

The websites contain valuable resources to improve patient safety and quality of care.

Cook Something Bold and Pungent Day - Chili with Gorgonzola Cheese

Chili with Gorgonzola Cheese

1 cup Chili with Beans
1 Tablespoon Gorgonzola Cheese

Heat chili. Top with cheese.

Nutrition Information

Nutritional Analysis Services

Ensure accurate and cost-effective nutritional analysis for your recipes and menus utilizing an extensive research database. A great service for the Media, Cookbook Publishers, Writers, Chefs, Recipe Websites, and Blogs. Your readers will enjoy and benefit from the Nutrition information.

For more information, visit Dietitians-Online Nutritional Analysis Services
Sandra Frank, Ed.D, RDN, FAND  

Tuesday, November 7, 2023

National Cappuccino Day

A cappuccino is an Italian coffee drink that is traditionally prepared with a double espresso and steamed milk foam. Variations of the drink involve using cream instead of milk and flavoring with cinnamon or chocolate powder. Wikipedia.

Chocolate Cappuccino, modified
Yield: 4 servings

1/2 cup chocolate liqueur
1 tablespoon maple syrup
1 cup hot brewed espresso
3/4 cup scalded milk, 1%
1/8 teaspoon ground cinnamon
Chocolate shavings (optional)

1.         Combine liqueur and syrup in a microwave-safe dish.
2.         Heat on HIGH for 30 seconds.
3.         Divide the liqueur mixture among 4 mugs
4.         Add 1/4 cup espresso to each.
5.         Froth milk; pour about 1/4 cup milk into each mug.
6.         Top with ground cinnamon; garnish with chocolate shavings, if desired. 

Monday, November 6, 2023

Election Day Sandwich

2 slices thin Sourdough Bread
2 Tbsp Cream Cheese, low fat
7 yogurt-covered Raisins
1/2 cup Blueberries
4 Raspberries
2 Strawberries

Nutrition Information

Nutritional Analysis Services

Ensure accurate and cost effective nutritional analysis for your recipes and menus utilizing an extensive research database. A great service for the Media, Cookbook Publishers, Writers, Chefs, Recipe Websites and Blogs. Your readers will enjoy and benefit from the Nutrition information.

For more information, visit Dietitians-Online Nutrition Analysis Services

Sandra Frank, Ed.D, RDN, LN

Saturday, November 4, 2023

National Candy Day - Tips to Decrease Added Sugars

Cut Back on Your Kid's Sweet Treats
10 tips to decrease added sugars

Limit the amount of foods and beverages with added sugars your kids eat and drink. If you don’t buy them, your kids won’t get them very often. Sweet treats and sugary drinks have a lot of calories but few nutrients. Most added sugars come from sodas, sports drinks, energy drinks, juice drinks, cakes, cookies, ice cream, candy, and other desserts.

1.    Serve small portions. It’s not necessary to get rid of all sweets and desserts. Show kids that a small amount of treats can go a long way. Use smaller bowls and plates for these foods. Have them share a candy bar or split a large cupcake.

2.    Sip smarter. Soda and other sugar-sweetened drinks contain a lot of sugar and are high in calories. Offer water when kids are thirsty.

3.    Use the check-out lane that does not display candy.  Most grocery stores will have a candy-free check-out lane to help moms out. Waiting in a store line makes it easy for children to ask for the candy that is right in front of their faces to tempt them.

4.    Choose not to offer sweets as rewards.  By offering food as a reward for good behavior, children learn to think that some foods are better than other foods. Reward your child with kind words and comforting hugs, or give them non-food items, like stickers, to make them feel special.

5.    Make fruit the everyday dessert.  Serve baked apples, pears, or enjoy a fruit salad. Or, serve yummy frozen juice bars (100% juice) instead of high-calorie desserts.

6.    Make food fun. Sugary foods that are marketed to kids are advertised as “fun foods.” Make nutritious foods fun by preparing them with your child’s help and being creative together. Create a smiley face with sliced bananas and raisins. Cut fruit into fun and easy shapes with cookie cutters.

7.    Encourage kids to invent new snacks. Make your own snack mixes from dry whole-grain cereal, dried fruit, and unsalted nuts or seeds. Provide the ingredients and allow school-aged kids to choose what they want in their “new” snack.

8.    Play detective in the cereal aisle. Show kids how to find the amount of total sugars on the Nutrition facts label in various cereals. Challenge them to compare cereals they like and select the one with the lowest amount of sugar.

9.    Make treats “treats,” not everyday foods. Treats are great once in a while. Just don’t make treat foods an everyday thing. Limit sweet treats to special occasions.

10. If kids don’t eat their meal, they don’t need sweet “extras”. Keep in mind that candy or cookies should not replace foods that are not eaten at meal time.

Thursday, November 2, 2023

National Sandwich Day - Endless Possibilities

The sandwich was named after John Montagu, the fourth Earl of Sandwich. During the 1700s, it is said John Montagu created the sandwich because he wanted to eat his meal with one hand.

Greatest Movie Sandwiches

November 1 to 7, National Fig Week
Figs, Civilizations Oldest Fruit

   The Fig
      Fig History and Information
        How to Plant a Fig Tree
        Nutrition Information
        Edible Recipe Art
        Fig Art
        Side Effects 

SelectionLook for figs that are soft and smell sweet. Handle carefully because their skins bruise easily. 
Storage.  Store fully ripened figs in the refrigerator for up to 2 days; bring to room temperature before serving.

How to Plant a Fig Tree

Nutrition Information
Figs are rich in fiber, potassium, phytonutrients, and antioxidants, such as carotene, lutein, tannins, and chlorogenic. 

Recipe: Peach & Fig Yogurt Flower
Dried figs can be used to substitute fat in baked goods. When using dried figs in baking to replace shortening or oil, do not over-mix or over-bake. In a recipe, use half the normal amount of shortening, margarine, butter, or oil when using dried puree. 
Fig Art

Side Effects from WebMD
Avoid prolonged sun exposure when taking fig leaf because it can cause the skin to become extra sensitive to the sun. Wear sunblock outside, especially if you are light-skinned. 

Skin contact with fig fruit or leaves can cause a rash in sensitive people.

Special Precautions & Warnings:
Pregnancy and breast-feeding: Fresh or dried fig fruit is safe in amounts found in food, but there’s not enough information to know if it’s safe in the larger amounts used as medicine.

Surgery: Fig might lower blood sugar levels. There is some concern that it might interfere with blood sugar control during and after surgery. Stop using fig as medicine at least 2 weeks before a scheduled surgery.

1. California Figs
2. Figs, Fresh, Fruits and Veggies More Matters 

3. Figs, Wikipedia® 

National Deviled Egg Day - Recipes

The traditional deviled eggs are hard-boiled, shelled, cut in half, and the egg yolk removed. The yolk is mixed with other ingredients, such as mayonnaise and mustard, and placed in the hard-boiled egg white. Deviled eggs are customarily served cold as a side dish, appetizer, or main course. 


The following recipes are modified for low cholesterol and variety.

Egg Whites with Tomatoes,
Parsley and Bulgur

Serves 2


2 Eggs, hard-boiled, yolks removed
4 Tablespoons Diced Tomatoes, Parsley, and Bulgur, prepared

Fill egg whites with diced tomatoes, parsley, and bulgur. Serve

Nutrition Information

Egg Whites filled with Diced Tomatoes,
Zucchini and Feta Cheese

1 Egg White, cut in half
1/2 cup Diced Tomatoes
1/3 cup Diced Zucchini
1/3 ounce Feta Cheese

Fill egg whites with ingredients
. Serve

Resources and References
1. Wikipedia: Deviled Egg  This article is licensed under the GNU Free Documentation License
2. Consumer Reports, Deviled Eggs are a Healthier Snack

Nutrient Analysis Services
Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 35 years of experience. A valuable service for Media, Cookbook Publishers, Writers, Chefs, Recipe Websites, and 
the Recipe Blogger. Your readers will benefit from the Nutrition information and a Registered Dietitian. Contact: Sandra Frank, Ed.D, RDN, FAND at or call 954-294-6300

Sunday, October 29, 2023

National Cook for your Pets Day - Cooking Tips and Foods to Avoid

Cooking Tips
No need to add anything, pets don’t need seasoning
Introduce new foods gradually
Make sure to avoid these foods

  Chocolate, Coffee, and Caffeine
  Coconut and Coconut Oil
  Grapes and Raisins
  Macadamia Nuts
  Milk and Dairy
  Onions, Garlic, Chives
  Raw/Undercooked Meat, Eggs and Bones
  Salt and Salty Snack Foods
  Yeast Dough
Always check with your vet before changing your pet's diet
Make sure to enjoy cooking and add plenty of love!

Resources and References

1. ASPCA, People Foods to Avoid Feeding Your Pets

Saturday, October 28, 2023

New Food Trends for Halloween and Trick-or-Treat for UNICEF

"For generations, kids have toted UNICEF's collection boxes door to door on Halloween, calling out "Trick-or-Treat for UNICEF!" They have raised more than $170 million since 1950 to help children around the world - funds that have enabled UNICEF to save and improve children's lives by providing health care, improved nutrition, clean water, education, and more."

1. UNICEF, Trick-or-Treat for UNICEF

Healthy Halloween Treats

There are healthy Halloween snacks to choose from when going to the market. Read the label - Make sure fruit snacks are made with 100 percent real fruit; choose treats without trans fats, and look for items with whole grain. 

The following items are available in snack-size packages:
1. Whole-grain cheddar flavored crackers
2. Fruit snacks made with 100% fruit with added vitamin C
3. Fruit leathers made with 100 percent fruit
4. Animal-shaped graham crackers made without trans fat
5. Raisins
6. Individual fruit cups
7. Low-fat pudding cups
8. Baked, unsalted pretzels
9. Popcorn

Make Your Own Halloween Treats
1. EatRight, Enjoy a Healthy and Happy Halloween
2. EatRight, 7 Ways to Make Halloween Safer for Kids with Food Allergies, Rima Kleiner, MS, RD, LDN
Terrifying Scary Movies to Watch for Halloween

Haunted Refrigerator Night - Food Safety

Resource and Reference
1. Partnership for Food Safety Education, BAC. 

Dietitian Blog List