October 24, 2013 Food Day, From Our Garden

Welcome to our food day celebration!

6 FOOD DAY PRINCIPLES

1. Reduce diet-related disease 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 farm workers.

Planning Every family is unique. When planning our meal we considered foods from our garden, finances, physical abilities, including finger foods and 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 a tri-color pasta with a variety of toppings to choose from.  Our garden provided us with tomatoes, onions, broccoli, cucumbers, and basil. We purchased spinach, pasta sauce, locally grown fruits, part-skim mozzarella and 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 Dept of Health and Human Services cookbook “Keep the Beat Recipes,” 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 with low fat ice cream and for Jake we prepared a smoothie using the same ingredients.

From Our Garden

Adaptations and Individual Preferences

The meal would feed six people, each with unique needs.

My son Jake was born with Cerebral Palsy and is a quadriplegia. 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.

When purchasing pasta, I look for shapes about one-inch long and easy to hold, such as Rotini (a helix or corkscrew-shaped pasta).  As a backup plan, sandwiches are easy to make from most recipes and a perfect finger food.





Resources and References

Facebook Food Day
Twitter Food Day
Food Day Blog
Pinterest Food Day

July, National Ice Cream Month Join Our Ice Cream Social

It’s fun, cold, delicious, comes in many flavors. Which one to choose? What meets your needs and taste? Test the Brands, Read the portion size, check the calories and fat. Enjoy.

Our Ice Cream Social

Toppings

Ice Creams

Finally

Berries, Light Vanilla Ice Cream,

Carmel Sauce and Whipped Cream

Nutrition Information. 212 Calories; 4 g Protein; 30 g Carbohydrates;

1 g Dietary Fiber; 9 g Fat; 50 mg Cholesterol; 71 mg Sodium

Blueberries with 

Blueberry Crumble Ice Cream

Nutrition Information. 151 Calories; 3 g Protein; 17 g Carbohydrates;
1 g Dietary Fiber; 9 g Fat; 46 mg Cholesterol; 26 mg Sodium

Raspberries with 

Red Velvet Ice Cream and Vanilla Wafer

Nutrition Information. 157 Calories; 3 g Protein; 18 g Carbohydrates;
1 g Dietary Fiber; 9 g Fat; 49 mg Cholesterol; 59 mg Sodium

Kiwi, Blueberries and Strawberries with 

Carmel Delight Ice Cream, Light 

Nutrition Information. 131 Calories; 4 g Protein; 23 g Carbohydrates;

1 g Dietary Fiber; 4 g Fat; 30 mg Cholesterol; 46 mg Sodium

Nutrition Information

Scoop Size Matters

Heidi Diller, Registered Dietitian, 

has tips to help pick a delicious ice cream 

without busting your diet!

Cynthia Sass, MPH, MA, RD, CSSD describes 
"How to choose healthier ice cream"

From the table below you can see ice cream has a variety of calories and amounts of fat. I have never been a fan of no sugar added ice cream. However, the flavor of some of the light brands I found to match those of the regular and premium brands. Try some of the light brands and see what you think?

Resources

Baskin Robbins
Nutrition Information

Ben and Jerry’s
Nutrition Information - Click Ice Cream

Blue Bell Creameries
Nutrition Information - Click Ice Cream Links

Breyers
Nutrition Information-Click product for info

Good Humor
Nutrition Information-Click Products for Info

Häagen-Dazs
Nutrition Information-Click Product for Info

July, National Watermelon Month Recipes, Nutrition, Growing, Selecting, Food Safety and Carving

The National Watermelon Promotion Board (NWPB) is a non-profit organization formed in 1989 by watermelon growers and shippers. Their goal is to increase consumer demand for watermelon through promotion, research, and educational programs. The NWPB has developed marketing programs to boost watermelon sales in supermarkets throughout the U.S. and Canada. Their site contains recipes, nutrition facts, fun games for children, lessons for educators and information for health professionals and the media.

Watermelon and Food Safety

1. Wash your hands thoroughly with soap and water before cutting watermelons.

2. Wash the outer surface of the melon with clean running water and dry to remove any dirt. If you purchase a pre-cut piece of watermelon, you should rinse the rind portion in fresh water and dry it.

3. Wash cutting boards, counter tops, scoops, knives and other equipment or utencils with hot water and soap to avoid cross contamination.

4. If you refrigerate the watermelon after purchasing, be sure to keep the watermelon cool.
5. Always refrigerate watermelon once you have cut into it. Place in a covered container or cover the cut surface with plastic wrap to prevent the melon from becoming mushy.

Nutrition Facts about Watermelon

Watermelon is rich in Vitamin A and Vitamin C, contains no Trans Fatty Acid, no Cholesterol, very low in sodium and has only 46 calories in One Cup. Watermelon contains lycopene, an antioxidant which may reduce the risk of cancer.

Watermelon contains about 6% sugar and 92% water by weight. It is a great way to get additional fluids.

Creating Snacks or a
Light Meal using Watermelon

Watermelon Circles with Feta Cheese and Lentil Salad

Fun with Fruit

Watermelon and Feta Cheese Salad

Selecting a Watermelon

How to Grow Watermelons

Giant Watermelons

Visit a family who has grown giant watermelons for three generations.

Carving Watermelon

July Health, Nutrition, and Food Events

Current News, Resources and Events in Nutrition, Food, Health, Environment, Safety and Disability Rights. Encourages awareness and inspires ideas for Journalists, Educators, Consumers and Health Professionals. Wellness News is up-dated daily and includes weekly and daily events. To view the entire Newsletter online click here or subscribe to Wellness News by adding your email address to the link on the left.

July Featured Causes and Events

An Independence Day Tribute

July Health, Nutrition, and Food Events

National Baked Bean Month National Blueberry Month National Culinary Arts Month National Grilling Month National Horseradish Month National Hot Dog Month National Ice Cream Month      National Pickle Month National Picnic Month National Watermelon Month

Smart Irrigation Month Herbal/Prescription Interaction Awareness Month International Group B Strep Awareness Month Juvenile Arthritis Awareness Month      Family Reunion Month National Make a Difference to Children Month     National Recreation and Parks Month Sandwich Generation Month

Wellness News employs young adults with "Special Needs" (Cerebral Palsy, Autism, Down Syndrome, Muscular Dystrophy). Please visit our Gallery to purchase photographs of our Eatright Art with the proceeds going to the employment of special need adults. Contact Dr. Sandra Frank for additional information (recipenews@gmail.com).

Prepared by 

http://www.dietitians-online.com/

http://www.weighing-success.com/

Wellness News (www.weighing-success.com/WellnessNews.html)

Sandra Frank, Ed.D, RD, LDN

Jake Frank

John Gargiullo

Michelle Canazaro

June, National Papaya Month

The papaya (also known as papaw or pawpaw) is the fruit of the plant Carica papaya.  The papaya is a melon like fruit with yellow-orange flesh. The skin varies in color from green to orange to rose. Papayas are a good source of vitamin A, vitamin C, and dietary fiber.


The ripe fruit of the papaya is usually eaten raw, with or without skin or seeds. The unripe green papaya can be eaten cooked.  

Green papaya is used in Southeast Asian cooking to make curries, salads, and stews. The black seeds of the papaya are edible and have a spicy taste. They are sometimes ground and used as a substitute for black pepper. In parts of Asia, the young leaves of the papaya are steamed and eaten like spinach.

Green papaya fruit is rich in papain, a protease used as a meat tenderizer. Papain is also applied topically to treat cuts, rashes, stings and burns. Papain ointment is commonly made from fermented papaya flesh, and is applied as a gel-like paste.

Selection

Look for papayas that are partly or completely yellow in color, depending on variety, that give slightly to pressure, but are not soft at the stem-end. Avoid papayas that are bruised, shriveled, or have soft areas. Papayas that are hard and green are immature and will not ripen properly. Uncut papayas have no smell. Papayas that are cut should smell sweet.

Storage

Slightly green papayas will ripen quickly at room temperature, especially if placed in a paper bag. As the papaya ripens, it will turn from green to yellow. Place ripe papayas in a plastic bag and store in the refrigerator. Papayas will keep for up to a week, but it's best to use them within a day or two.

Recipe

Papaya Salad with Tomatoes, Onions,
Peppers, Brown Rice, Black Beans

In the Disney film, The Jungle Book (1967), 

Baloo sings the song "The Bare Necessities."
Can you locate the papaya in the song?

Resources
Fruits and Veggies, More Matters. Papaya
Wikipedia, Carica papaya
Analysis prepared using ESHA, Food Processor

June 21, 2013 Take Your Dog To Work Day Health Benefits of Having a Dog

Pet Sitters International’s Take Your Dog To Work Day® was created to celebrate the great companions dogs make and to encourage their adoption from humane societies, animal shelters and breed rescue clubs. This annual event asks pet lovers to celebrate the humane-canine bond and promote pet adoption by encouraging employers to support “Take Your Dog to Work Day”.

On Friday June 21, 2013 businesses, animal shelters and pet-care professionals from around the world will work together to better the lives of shelter dogs everywhere. Pet Sitters International invites your business to participate in this fun and worthwhile event.

For nearly 25 years, research has shown that living with pets provides certain health benefits. Pets help lower blood pressure and lessen anxiety. They boost our immunity. "Studies have shown that Alzheimer's patients have fewer anxious outbursts if there is an animal in the home," says Lynette Hart, PhD, associate professor at the University of California at Davis School of Veterinary Medicine.

Health Benefits of a Dog

Studies have found that:
• Pet owners are less likely to suffer from depression than those without pets.
• People with pets have lower blood pressure in stressful situations than those without pets.
• Playing with a pet can elevate levels of serotonin and dopamine, which calm and relax.
• Pet owners have lower triglyceride and cholesterol levels than those without pets.
• Heart attack patients with pets survive longer than those without.
• Pet owners over age 65 make 30 percent fewer visits to their doctors than those without pets.

Caring for a pet can help 
with those healthy lifestyle changes by:

• Increasing exercise. Exercise doesn’t have to involve boring repetition at a gym. Taking a dog for a walk, riding a horse, or simply chasing a kitten around are fun ways to fit healthy daily exercise into your schedule.

• Providing companionship. Isolation and loneliness can make disorders such as depression even worse. Caring for a living animal can help make you feel needed and wanted, and take the focus away from your problems. Most pet owners talk to their pets, some even use them to work through their troubles.

• Helping meet new people. Pets can be a great social lubricant for their owners. Dog owners frequently stop and talk to each other on walks or in a dog park. Pet owners also meet new people in pet stores, clubs, and training classes.
• Reducing anxiety. The companionship of a dog can offer comfort, help ease anxiety, and build self-confidence for people anxious about going out into the world.
• Adding structure and routine to your day. Many pets, especially dogs, require a regular feeding and exercise schedule. No matter your mood—depressed, anxious, or stressed—you’ll always have to get out of bed to feed, exercise, and care for your pet.
• Providing sensory stress relief. Touch and movement are two healthy ways to quickly manage stress. This could involve petting a cat or taking a dog for a walk.

Pets and older adults
The key to aging well is to effectively handle life’s major changes, such as retirement, the loss of loved ones, and the physical changes of aging. Pets can play an important role in healthy aging by:
• Helping you find meaning and joy in life. As you age, you’ll lose things that previously occupied your time and gave your life purpose. You may retire from your career or your children may move far away. Caring for a pet can bring pleasure and help boost your morale and optimism. Taking care of an animal can also provide a sense of self-worth.
• Staying connected. Maintaining a social network isn’t always easy as you grow older. Retirement, illness, death, and moves can take away close friends and family members. And making new friends can get harder. Dogs especially are a great way for seniors to spark up conversations and meet new people.
• Boosting vitality. You can overcome many of the physical challenges associated with aging by taking good care of yourself. Pets encourage playfulness, laughter, and exercise, which can help boost your immune system and increase your energy.


Resources and References
Facebook. Take your dog to work
5 Ways Pets Can Improve Your Health
The Therapeutic Benefits of Pets
Take Your Dog To Work Day
Pet Sitters International

National Men's Health Week June 10 - 16, 2013

Men's Health Week.com  is maintained by Men's Health Network. Men's Health Network (MHN), is a non-profit educational organization focused on improving the health and wellbeing of men, boys and their families through a broad spectrum of national screening, educational campaigns, advocacy opportunities and patient navigation.

MHN can be found in every state and over 25 foreign countries. The advisory board consists of over 800 physicians, researchers, public health workers and community leaders specializing in men's and family health.

Preventative Care

When you get a preventive medical test, you’re not just doing it for yourself. You’re doing it for your family and loved ones:

• Men are 24 percent less likely than women to have visited a doctor within the past year and are 22 percent more likely to have neglected their cholesterol tests.
• Men are 28 percent more likely than women to be hospitalized for congestive heart failure.
• Men are 32 percent more likely than women to be hospitalized for long-term complications of diabetes and are more than twice as likely than women to have a leg or foot amputated due to complications related to diabetes.
• Men are 24 percent more likely than women to be hospitalized for pneumonia that could have been prevented by getting an immunization.

The single most important way you can take care of yourself and those you love is to actively take part in your health care. Educate yourself on health care and participate in decisions with your doctor. This site will help you get started.

Source: Healthcare Cost & Utilization Project and Medical Expenditure Panel Survey data

Men's Health Week

The purpose of Men's Health Week is to heighten the awareness of preventable health problems and encourage early detection and treatment of disease among men and boys.

This week gives health care providers, public policy makers, the media, and individuals an opportunity to encourage men and boys to seek regular medical advice and early treatment for disease and injury.

The Goals of Men’s Health Network

1. Save men's lives by reducing premature mortality of men and boys.

2. Foster health care education and services that encourage men of all ages to implement positive lifestyles for themselves and their families.

3. Increase the physical and mental health of men so that they can live fuller and happier lives.

4. Energize government involvement in men's health activities so that existing government health networks can be utilized to increase the health and well-being of men and boys.

Men: Stay Healthy at Any Age Your Checklist for Health (pdf file)
The information in this fact sheet is based on research findings from the U.S. Department of Health and Human Services (HHS) and the U.S. Preventive Services Task Force (USPSTF). The USPSTF is the leading independent panel of experts in prevention and primary care. The Task Force, which is supported by AHRQ, conducts rigorous, impartial assessments of the scientific evidence for the effectiveness of a broad range of clinical preventive services, including screening, counseling, and preventive medications. Its recommendations are considered the gold standard for clinical preventive services.

 Tips for men to get/stay healthy.

To help men of all ages understand the fundamentals of a healthful eating plan and how it can help them prevent and manage disease, the Academy has developed numerous resources, including:

A thirty-second public serviceannouncement from registered dietitian and Academy President Ethan Bergman, offering easy tips to eat right for life.

An infographic (pdf) illustrating how food and nutrition affects a man’s body

Online resources at www.eatright.org/MensHealth offering cooking, fitness and behavior tips and much more.

Additional Resources
US Department of Health and Human Services: Men's Health
Men's Health Network (MHN)
Get it Checked (pdf)
International Men's Health Week