During the past 4 weeks we introduced the benefits of eating foods with different colors (red, pink, orange, yellow, blue, purple, white and black).Today is the last day of National Nutrition Month, so it's time to create meals using the many colors. The video illustrates the beauty of adding color to your meals.
“The Skinny Rules, the 101 secrets every skinny girl knows."
When I first heard the title of the book “Skinny Rules”, I wasn’t sure what to expect. The word skinny conjures up images of people underweight and malnourished. However, Molly Morgan, a registered dietitian and the author explains in the introduction – “Skinny is living a healthy and active lifestyle and it is not the size of the clothes you wear”. In fact, the Skinny Rules are part of a healthy and fun journey through situations, events, physical activities, and fashion.
The suggestions and recipes are excellent and well researched from current experts in the field of nutrition and dietetics. The book is organized and easy to follow.
After reading the book, the title made sense. Many people strive to be skinny and Molly makes it a wonderful and healthy adventure.
About Molly Morgan, RD, CDN
Molly Morgan is a registered dietitian who counsels individual and corporate clients on good nutrition through her company, Creative Nutrition Solutions.
Her expertise is in the areas of nutrition communication and sports nutrition. As the nutrition consultant for the Ottawa and Binghamton Senators (NHL/ AHL hockey) Molly creates interactive workshops for players at all levels of the organization. Additionally she works individually with players and their families to create custom performance focused meal plans.
Molly has been featured as a nutrition expert by numerous media sources and publications including: CNN, Fitness, Health, Men’s Health, Readers Digest, Self, Shape, and Women’s Health.
Molly has won numerous awards in the area of nutrition promotion from The New York State Education Department and has been published in the Journal of Health Promotion and Practice (April 2009). She has been a presenter at the CDC Prevention and Wellness Summit and presents to numerous coaches and athlete workshops including New York State Association for Health and Physical Educators and New York State Public High School Athletic Association.
Molly is a member of the American Dietetic Association, New York State Dietetic Association, and numerous practice groups. She is certified in Adolescent and Pediatric Weight Management
Earth Hour 2011 Reminder. Be a part of a Worldwide Event. Today at 8:30 pm local time join the World in turning off your lights for one hour.
Hundreds of millions get set to switch off and go beyond the hour
Within hours, people in a record 134 countries and territories across the globe will switch off their lights for an hour in a unified show of support for action towards a sustainable future for our planet.
About Earth Hour Earth Hour is a global initiative in partnership with WWF (World Wildlife Fund). Individuals, businesses, governments and communities are invited to turn out their lights for one hour on Saturday March 26, 2011 at 8:30 PM to show their support for environmentally sustainable action. The event began in Sydney in 2007, through a partnership between WWF Australia, Leo Burnett and Fairfax Media, when 2 million people in one city switched off their lights. By 2010, Earth Hour had created history as the largest voluntary action ever witnessed with participation across 128 countries and territories and every continent, including the world’s most recognized man-made marvels and natural wonders in a landmark environmental action.
About WWF WWF is one of the world's largest and most experienced independent conservation organizations, with over 5 million supporters and a global Network active in more than 100 countries. WWF's mission is to stop the degradation of the planet's natural environment and to build a future in which humans live in harmony with nature, by conserving the world's biological diversity, ensuring that the use of renewable natural resources is sustainable, and promoting the reduction of pollution and wasteful consumption. Hundreds of landmarks in thousands of cities will go dark at 8:30pm Saturday local time, as hundreds of millions of people take part in the world’s largest voluntary action for the environment. And with individuals, organizations and governments this year pledging to take their Earth Hour commitment beyond the hour, it won’t end when the lights come back on.
“As we head into the fifth Earth Hour, with a record number of countries and territories taking part, it is inspiring to see what we can achieve when we come together for a common purpose,” said Andy Ridley, Co-Founder and Executive Director of Earth Hour. “Imagine what we can achieve if we go beyond the hour.”
The event will cross the globe over 24 hours, from the first lights being dimmed in Fiji and New Zealand to lights being turned on again in Samoa. The transition will last longest in Russia, where 11 time zones are covered.
UN Secretary General Ban Ki-moon has pledged his support for Earth Hour saying: “Let us join together to celebrate this shared quest to protect the planet and ensure human well-being. Let us use 60 minutes of darkness to help the world see the light.”
International World Water Day is held annually on 22 March as a means of focusing attention on the importance of freshwater and advocating for the sustainable management of freshwater resources.
An international day to celebrate freshwater was recommended at the 1992 United Nations Conference on Environment and Development (UNCED). The United Nations General Assembly responded by designating 22 March 1993 as the first World Water Day. Each year, World Water Day highlights a specific aspect of freshwater.
The objective of World Water Day 2011 is to focus international attention on the impact of rapid urban population growth, industrialization and uncertainties caused by climate change, conflicts and natural disasters on urban water systems.
This year theme, Water for cities: responding to the urban challenge, aims to spotlight and encourage governments, organizations, communities, and individuals to actively engage in addressing the challenges of urban water management.
World Water Day 2011 Message by the UN Deputy Secretary-General United Nations, New York, 22 March 2011 UN Deputy Secretary-General Asha-Rose Migiro delivers a message for World Water Day 2011 (22 March),
on the theme "Water for Cities: Responding to the Urban Challenge."
Water Has No Substitue; Share It Wisely. The National Geographic Society’s freshwater initiative is a multi-year global effort to inspire and empower individuals and communities to conserve freshwater and preserve the extraordinary diversity of life that rivers, lakes, and wetlands sustain.
The American Diabetes Association has designated March 22, 2011 as Diabetes Alert Day.
The American Diabetes Association is at the forefront of the fight to prevent, treat, and cure diabetes. They provide education, promote awareness, advocate on behalf of diabetes patients and are the authoritative source on diabetes in the United States.
The Food Color Challenge celebrates the 2011 American Dietetic Association National Nutrition Month (NNM) theme, "Eat Right with Color." Angela Lemond, a registered and licensed dietitian (AKA “Mommy Dietitian”) created the challenge to encourage public participation and awareness of the numerous nutrients and health benefits of eating foods with many colors.
I read the challenge to the members of our household. To my delight, they wanted to participate. The individuals who share our home come from diverse backgrounds with physical/emotional challenges and/or chronic illnesses, such as Cerebral Palsy, Autism, Seizure Disorders, Cancer & Heart Disease. We function as a family and came together due to medical and financial concerns.
This would be a memorable day. Our first meal together from planning, shopping, preparation to finally sitting down and eating as a family.
Family Members: Sandra Frank, Ed.D, RD, LDN (Camera Person, Narrator, House Mom, and Registered Dietitian); Jake Frank (22 years old; Menu Planner and Taste Tester); Jonathan Cruz (19 years old; Menu Planner and Food Prep); Lance Li (22 years old; Menu Planner, Shopper and Food Prep); David Bradbury, CNA (32 years old; Nurse's Aide and assisted with feeding); Paul Mitchell (40 something years old; Camera Shy).
Our Guests: Michelle Canazaro (22 years old; Food Prep and Taste Tester) and Cory Munce (21 years old; Food Prep and Taste Tester)
When planning our meal we considered finances, physical abilities & of course, color.
Finances Our goal was to keep the cost around $2.00 per person. We looked for store coupons, specials and purchased store brands when available. We asked our guests to bring a food listed on our menu.
Then a strange miracle occurred. Before I left for the market, I went to get the mail. Someone had sent us a $50.00 Publix gift certificate. Without the gift certificate, the cost per meal was over $3.00 per person and with the gift, we were able to purchase food for a few days. 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.
At times, Jake’s muscles get so tight he requires assistance with feeding. This was one of those times - the day we made our video.
Other considerations, included: · Vegetarian · Mechanical Soft or Puree Foods · Hates Vegetables · Low Sodium Food Choices I gave everyone a picture list of foods with various colors. (Some of our family members are unable to read.) From the list, we prepared our menu. I was pleased to learn, everyone liked spinach (except Michelle, but that would change.)
Menus and Recipes
Fruits and vegetables are foods I try to have readily available everyday and throughout the day. I find when members of our home snack on low calorie - high fiber foods they are less likely to overeat at meals and during the day. The cheese is usually available a few times a week. Sliced Green and Red Apples
(1/2 cup, 33 calories; 1.5 g Dietary Fiber)
2 Carrots and 2 Celery Sticks
(17 calories; 1.2 g Dietary Fiber)
Green and Red-Purple Grapes
(1/2 cup; 52 calories; 1 g Dietary Fiber) Cheese Cubes, Reduced-fat Cheddar & Monterey Jack
(1 oz; 81 Calories; 0 g Dietary Fiber)
Trail Mix with Cashews, Peanuts, Raisins, Dried Banana Chips
(1/4 cup; 188 Calories; 2 g Dietary Fiber)
Fat Free Ranch Dressing for Vegetables
(1 Tbsp; 21 Calories; 0 g Dietary Fiber)
Low fat Yogurt Dip for Fruits
(2 Tbsp; 28 Calories; 0 g Dietary Fiber)
Tri-color Pasta Bar Directions 1. If using frozen spinach, thaw and drain. 2. Tri-color pasta, cook according to manufacturer’s directions. 3. Dice tomatoes and onions; combine and toss gently; set aside 3/4 cup to use with the salad and/or pasta toppings. 4. Dice bell peppers and add to the salad and topping ingredients. 5. Heat garlic with cooking spray in a saucepan over medium heat. Cook until soft, but not browned. 6. Add onions and tomatoes, continue cooking until soft. 7. Add spinach; toss gently. Cook until the spinach is heated through. Place in a serving dish and reserve 1/2 cup spinach mixture per serving for the following sandwich recipe (Red, White and Green Grilled Cheese). 8. Prepare turkey meatballs and pasta sauce using your favorite recipes.
Serving the Pasta: Create a “Pasta Bar” 1. Place pasta in a large serving bowl. 2. Serve the following sides around the Pasta: a. Spinach mixture, cooked b. Diced Tomatoes, Onions and Peppers c. Shredded Part-skim Mozzarella d. Turkey Meatballs, 1.5 oz each e. Shredded Chicken f. Pasta Sauce g. Tossed Salad Nutritional Information: Tri-color Pasta (without meat).351 Calories; 17 g Protein; 55 g Carbohydrates; 5.3 g Dietary Fiber; 6.2 g Fat; 15 mg Cholesterol; 3288 IU Vitamin A; 0.6 mg Vitamin B1; 0.4 mg Vitamin B2; 51 mg Vitamin C; 46 mcg Folate; 340 mg Calcium; 3 mg Iron; 648 mg Potassium; 343 mg Sodium Tri-color Pasta (with meatballs and chicken).439 Calories; 35 g Protein; 55 g Carbohydrates; 5.3 g Dietary Fiber; 7.9 g Fat; 53 mg Cholesterol; 3295 IU Vitamin A; 0.6 mg Vitamin B1; 0.5 mg Vitamin B2; 51 mg Vitamin C; 47 mcg Folate; 344 mg Calcium; 4 mg Iron; 715 mg Potassium; 382 mg Sodium Red, White and Green Grilled Cheese
From the cookbook, “Keep the Beat Recipes” developed for the National Heart, Lung, and Blood Institute (NHLBI). The cookbook also includes information on cooking, nutrition, and feeding children (including picky eaters). A free copy of the cookbook is available on the NHLBI website.
1. Preheat oven to 400 ºF. Place a baking sheet in the oven to preheat for about 10 minutes. 2. Assembling the Sandwich a. Take one slice whole wheat bread and top with 1/2 cup Spinach mixture, cooked and cooled from the recipe above. b. Top with 1/4 cup Part-skim Mozzarella Cheese c. Cover with second slice of whole wheat bread. 3. Use cooking spray on the preheated nonstick baking sheet. 4. Place the sandwich(es) on the baking sheet. 5. Bake for about 4 to 6 minutes or until the bottom starts to brown. 6. Carefully turn the sandwich over and bake for an additional 3 to 4 minutes or until both sides are browned. 7. Serve immediately.
Nutritional Information:283 Calories; 16 g Protein; 37 g Carbohydrates; 7.3 g Dietary Fiber; 7 g Fat; 15 mg Cholesterol; 4273 IU Vitamin A; 0.3 mg Vitamin B1; 0.3 mg Vitamin B2; 17 mg Vitamin C; 51 mcg Folate; 333 mg Calcium; 3 mg Iron; 597 mg Potassium; 470 mg Sodium
Dessert or Snack
1. Purchase disposable wooden skewers. With young children or people with limited hand and arm mobility, cut the pointed tips off and seal securely with tin foil or a soft material to prevent injury. 2. Purchase enough fruit to yield about 3/4 cup per person. 3. Choose a variety of fruits and cut into slices, wedges or chunks. Grapes and strawberries use whole. 4. Place the pieces of fruit on the skewer to create a colorful arrangement. 5. “Enjoy the fruits of your labor”.
Nutritional Information:43 Calories; 0.6 g Protein; 11 g Carbohydrates; 1.2 g Dietary Fiber; 0 g Fat; 0 mg Cholesterol; 877 IU Vitamin A; 21 mg Vitamin C; 11 mg Calcium; 0.2 mg Iron; 165 mg Potassium; 6 mg Sodium
Fruit Smoothie, 2 servings
1. Place in blender the following ingredients: 1/2 cup Skim Milk 1 cup low fat ice cream or frozen yogurt 2. Cover and blend the milk and ice cream 3. Add 1 to 1-1/2 cups of assorted fruit. Remove large pits from fruit and if using an orange, remove the peel before placing in the blender. 4. Cover and puree until smooth. Pour into glasses to serve.
Nutritional Information: 170 Calories; 7 g Protein; 30 g Carbohydrates; 1.2 g Dietary Fiber; 3 g Fat; 15 mg Cholesterol; 1270 IU Vitamin A; 0.1 mg Vitamin B1; 0.1 mg Vitamin B2; 19 mg Vitamin C; 46 mcg Folate; 213 mg Calcium; 0.3 mg Iron; 255 mg Potassium; 110 mg Sodium
Memorable Moments Michelle. “The tri-color pasta is great.” (Even after I told her, spinach was one of the ingredients.) We laughed and Michelle said, “I guess I must like spinach.”
Lance.“I never realized there were so many healthy foods that look and taste good.”
Jonathan. “I think lemonade is the healthiest drink in the world.”
Cory. ”I’ll have a little bit of pasta; I’m full from making the fruit kebabs.”
Jake. “Mom - You haven’t cooked since I was a baby. This is good; can we do it again?”
David. “This is beautiful watching the kids help plan and prepare a healthy meal together.”
Paul. “I can’t believe you got everyone involved.”
Sandra. I’ve always worried what would happen to Jake once I was gone, but as I looked around the room I saw laughter, friendship and new family connections being formed. Yes, this was a memorable day, so rich in beautiful colors and endless possibilities.
Wellness News employs young adults with "Special Needs" (Cerebral Palsy, Autism, Down Syndrome, Muscular Dystrophy). Many of the food art photographs are available for purchase with the proceeds going to special need young adults. Contact Dr. Sandra Frank for additional information (firstname.lastname@example.org).
About Meatout Meatout is an international event exposing the public to the benefits of plant-based foods, while promoting the availability and selection alternatives to meat and dairy in mainstream grocery stores, restaurants, and catering operations. Meatout was launched in 1985 and is coordinated each year by FARM, a national nonprofit, public interest organization. FARM advocates plant-based (vegan) diets to save animals, protect the environment, and improve health.
Meatout TV Ad
Meatout has grown to become the world's “largest annual grassroots diet education campaign”. Participants are asked to "kick the meat habit on March 20 (first day of spring) and explore a wholesome, diet of fruits, vegetables and whole grains.
Meatout Facts: •Over 30 million Americans have explored a meat-free diet. •One in five teens thinks vegetarianism is "cool." •National beef and veal consumption have dropped by 25 and 70%, respectively. •Major manufacturers and retailers are marketing meat-free and dairy-free meals. •Several national fast food chains are offering veggie burgers and several major baseball parks are selling veggie dogs.
Meatout Mondays To keep the spirit of Meatout alive throughout the year, Meatout Mondays were developed. Those who sign up for Meatout Mondays pledge to eat compassionate plant-based foods every Monday. Each subscriber receives a weekly colorful e-mail containing recipes, product suggestions, health news, encouragement, and inspiration. To view past issues, click here. The Benefits of Meatout "Kicking the meat habit" holds lasting benefits for consumer health, world hunger, resource conservation, environmental quality, and animal protection. Kicking the meat habit reduces our risk of heart disease, stroke, cancer, and other chronic diseases that cripple and kill nearly 1.4 million Americans annually. Kicking the meat habit raises our energy level, lowers our food budget, and simplifies food preparation and cleanup. Kicking the meat habit preserves our topsoil, water, and other food production resources vital to the survival of our children and their children. Kicking the meat habit protects our forests, grasslands, and other wildlife habitats. Kicking the meat habit saves animals from caging, crowding, deprivation, drugging, mutilation, manhandling, and agonizing slaughter. Each person who adopts a plant-based diet saves over 80 innocent animals each year. Over a lifetime, an individual can save more than 6,000 animals just by going vegan.
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.
Do you know other foods that are Green?
Ways to increase Green Food Intake: •Add spinach or broccoli when cooking pasta, rice or soup. •Freeze green grapes for a sweet snack. •Add thin slices of green apples or zucchini on a sandwich.
About Green Fruits and Vegetables. Green in plants signifies the presence of the plant pigment chlorophyll. The nutrients found in these fruits and vegetables may reduce cancer risks, lower blood pressure, and LDL cholesterol levels, improve vision, enhance the immune system, and fight harmful free radicals.
Green fruits and vegetables are rich in many vitamins and minerals, such as calcium, folate, vitamin C, and beta-carotene (vitamin A). They contain phytochemicals such as luteins and indoles, which may reduce the risk of heart disease. They are high in fiber and support a healthy digestive system.
Definitions: Phytonutrients (or phytochemicals) are found in plants. They are part of what gives fruits and vegetables their colors. Phytonutrients help protect plants from diseases found in the environment and protect us in a similar way. Studies have linked an increase of fruit and vegetable intake with lowering the risk of specific cancers and heart disease. The following list describes how phytonutrients may also help protect human health. 1. Act as an antioxidant. 2. Improves immune response. 3. Improves cell-to-cell communication. 4. Destroys cancer cells. 5. Repairs DNA damage caused by toxins in the environment.
Antioxidants. As the body uses oxygen, there are by-products (known as “free radicals”) that can cause damage to cells. Antioxidants can prevent or slow down the damage caused by these free radicals and decrease the risk of many chronic diseases, such as heart disease and cancer. Antioxidants may also improve the immune defense and lower the risk of infection. Some examples of antioxidants include vitamin A (beta-carotene), vitamin C, vitamin E, lutein, lycopene and flavonoids.
Wellness News employs young adults with "Special Needs" (Cerebral Palsy, Autism, Down Syndrome, Muscular Dystrophy). My staff started the project in September 2010. Over the next five months, we would take over 600 photographs of colorful foods in order to create the March presentation for NNM. Many of the photographs are available for purchase with the proceeds going to special need young adults. Contact Dr. Sandra Frank for additional information (email@example.com).
A weight control program emphasizing small changes and a lifetime of health. The author, Keri Gans, a registered dietitian shares her simple steps to achieving healthy, continued weight loss by making small adjustments that often lead to the biggest impacts. The key is mastering one new habit before expecting yourself to tackle another.
Each chapter describes a step in the program and excuses used "not to succeed"; tips to overcoming these excuses and a short review to see if you're ready to move onto the next step.
Take your time! Once you’ve completed all ten steps, you’ll feel healthier and thinner for a lifetime. The Small Change Diet turns "unhealthy" habits into healthy new habits that become second nature.
A great book for an individual looking for a refreshing and practical guide to achieving permanent weight control, while learning to enjoy healthy foods. Also, a terrific resource for registered dietitians who want to learn how to handle obstacles and excuses they may experience with their clients.
I found myself smiling each time Keri mentioned an excuse – I’ve used in the past or my readers have asked me.
Here is Keri Gans, MS, RD, CDN in her own words as she describes "The Small Change Diet."
About the Author: Keri Gans, MS, RD, CDN
Keri Gans is a Registered Dietitian in private practice in Manhattan. She holds a Master’s Degree in Clinical Nutrition from New York University and a Bachelor’s Degree in Business Administration from Ohio University. Before working solely in private practice Keri was a clinical staff dietitian at St. Lukes Roosevelt Hospital in Manhattan and North General Hospital in Harlem.
Keri has made numerous television appearances, including ABC Eyewitness News, Good Morning America, Discovery Times, and Fox The Morning Show with Mike and Juliet, and Dr. Oz's show. She is a regular guest on Sirius/XM's Dr. Radio and is frequently quoted in national publications. For over 5 years Keri was seen weekly on Manhattan public access TV in a nutrition lifestyle program called “Diet Diva”.
Keri is very active in professional organizations. She is a Spokesperson for the American Dietetic Association (ADA) and ADA Delegate for the New York State Dietetic Association (NYSDA). Other past volunteer positions include: NYSDA President, NYSDA PR Chair, NYSDA Annual Meeting Chair, Greater NY Dietetic Association PR Chair and Treasurer. Keri is the proud winner of the 2010 NYSDA Media Excellence Award and 2006 NYSDA Emerging Dietetic Leader Award.
The goals of the American Dietetic Association (ADA) are to provide consumers with information on how to lead healthy lives, promote education, advance nutrition knowledge through research, and learn to make healthy choices.
Dietitians-Online was created to acknowledge the contributions of Registered Dietitians on the Internet and their global impact.
The experience in working with Dietitians-Online has been an amazing journey. I’ve met and discovered dietitians who demonstrate commitment, dedication, creativity, knowledge and excellence in the dietetic and nutrition profession. As I review and learn from the work of my colleagues and observe a new generation of dietitians, I am excited about the future of our profession." -Sandra Frank, EdD, RD, LDN
Congratulations to all the Dedicated Dietitians!
The video can be viewed as a slideshow for your convenience. See below or Click the following link: Dietitians-Online
Resources and Tools SNA’s Member resource website www.schoolnutrition.org/nsbw has menus, checklists, logos and activity sheets to help get your NSBW celebrations started.
"School Breakfast Detectives" Book Cover Contest This year students have the opportunity to design their own school breakfast detective in the form of a book cover. Students also need to give the book a title with a healthy eating message e.g. "The Case of the Missing Breakfast".
All local contests end on March 11, 2011, and national entries are due March 31, 2011. Find out more and download contest forms at www.schoolnutrition.org/nsbw.
Raffi" (Raffi Cavoukian), C.M., O.B.C.
Founder and Chair, Centre for Child Honouring
He is known to millions as "Raffi", a beloved songwriter and performer, author, ecology advocate and founder of Centre for Child Honouring. Child Honouring is a vision for creating a humane and sustainable world by addressing the universal needs of children.
In his career, which spans three-decades, Raffi has refused all commercial endorsement offers, and Troubadour Music, his own company, has never directly advertised or marketed to children. He is a passionate advocate for a child’s right to live free of commercial exploitation.
"We invite you to be a part of the global movement that views honouring children as the best way to create sustainable, peacemaking societies." - Raffi
To learn more about the Centre for Child Honouring, please visit the Centre for Child Honouring and join "the compassion revolution."