Monday, June 26, 2017

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 pseudo-cereal 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 30 years 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

Sunday, June 25, 2017

June 25, National Strawberry Parfait Day

June 25 is designated as National Strawberry Parfait Day. Parfaits are associated with high calories, but with portion planning you can turn a parfait into a healthy snack.

Strawberry Parfait with Granola

Ingredients.
1/4 cup Light Strawberry Ice Cream
1 Tablespoon Granola
1/4 cup Strawberries, chopped
1/2 cup Strawberries

Nutrition Information



Strawberry Parfait with
Frozen Strawberry Yogurt and Granola

Ingredients.
1/3 cup Light Frozen Strawberry Yogurt
2 Tablespoon Granola
1/4 cup Strawberries, chopped
1/2 cup Strawberries
1.5 teaspoons Strawberry Preserves

Nutrition Information. 165 Calories; 3 g Protein; 34 g Carbohydrates; 2 g Dietary Fiber; 3 g Fat (g); 7 mg Cholesterol; 49 mg Vitamin C; 120 mcg Folate; 48 mg Sodium

Friday, June 23, 2017

National Hydration Day - Hydrate Right



Heat is one of the leading weather-related killers in the United States, resulting in hundreds of fatalities each year. Heat-related illnesses may occur when the body’s temperature rises too quickly to cool itself properly, or when too much fluid or salt is lost through dehydration, excessive urination or sweating.

Heat-related illnesses can range from cramps to heat exhaustion to heat stroke. Heat stroke can result in death and requires immediate medical attention.


At Risk

Factors or conditions making some individuals more susceptible to heat-related illnesses include older adults, young children, physically disabled, excessive body weight, fever, heart disease, mental illness, poor circulation, prescription medication, alcohol use, and sunburn.


Stay Hydrated

Drink plenty of water, non-alcoholic and decaffeinated fluids. Our body needs water to keep cool. Persons who are on fluid restrictive diets or have a problem with fluid retention should consult a physician before increasing their consumption of fluids. Limit caffeinated beverages and do not drink alcoholic beverages. 

Staying hydrated is important, especially when the temperature rises or during increased physical activity. Try these easy ways to increase your fluid intake:

1. Carry a reusable water bottle. Keep it full.
2. Add flavor to your water, such as slices of lemon, lime, cucumber or strawberries. Herbal ice teas can be a great way to increase fluids.
3. Eat Fruit or Popsicle. You can get fluids from the foods you eat. Watermelon and cantaloupe have high water content. A 100% fruit juice pop provides fluids and is refreshing on a hot day.
4. Plan ahead. If you are going to be outside at a picnic or ball game, make sure to pack plenty of fluids.



Resources.
1. Academy of Nutrition and Dietetics, Hydrate Right

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 24, 2016 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
Take Your Dog To Work Day
Pet Sitters International

Health Benefits of Pink Foods

Health Benefits of Pink Foods






Pink Grapefruits contain lycopene. Lycopene is a naturally occurring chemical that gives fruits and vegetables a red color. It is one of a number of pigments called carotenoids. Lycopene is a powerful antioxidant that may help protect cells from damage. Current research is exploring the role of lycopene in relationship to preventing heart disease and cancer of the prostate, breast, lung, bladder, ovaries, colon, uterine, and pancreas.




Pink Salmon is a good source of omega-3 fatty acids. In addition, pink salmon is rich in calcium, protein, magnesium and potassium; and contains iron, niacin, selenium, and vitamins A, B-12, C and E. Research shows that omega-3 fatty acids may reduce inflammation and help lower risk of chronic diseases such as heart disease, cancer, and arthritis. Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function.





Researchers believe the red pigment (called betacyanin) in beets may protect against the development of cancerous cells and might play a role in reducing the inflammation associated with heart disease.



Raspberries contain high levels of ellagic acid, a polyphenol and antioxidant being studied as a food in the fight against cancer. Raspberries are also rich in anthocyanins, a flavonoid compound that gives them their red color. Anthocyanins may help protect the circulatory, cardiovascular and neurological systems. Raspberries are a rich source of vitamin C, manganese and dietary fiber; and is a low-glycemic index food.



Red Onions are a natural sources of quercetin. Quercetin is a bioflavonoid and has antioxidant and anti-inflammatory properties. Quercetin is being studied for treating conditions of high cholesterol, heart disease, circulation problems, diabetes, cataracts, peptic ulcers, inflammation, asthma, gout, chronic fatigue syndrome, preventing cancer, and for treating chronic infections of the prostate. Quercetin research is evaluating the effectiveness of increased endurance and improved athletic performance. Red onions also provide allicin, an organic sulfur compound responsible for the taste and smell of onions. Allicin may protect against inflammation, allergies, and bacteria; and may reduce the risk factors of certain types of cancers.




Guavas are rich in dietary fiber, vitamins A and C, folic acid, potassium, and manganese. A guava contains about 4 times the amount of vitamin C as an orange. Vitamin C is an antioxidant, which helps, protects cells from free radical damage. Currently there is insufficient evidence to rate the effectiveness of guava in the treatment of colic, diarrhea, diabetes, cough, cataracts, high cholesterol, heart disease, cancer, and other conditions. More research is needed to evaluate the usefulness of guava for these conditions.





Yogurt, Raspberry, Low Fat or Fat-Free Yogurt has been associated with a wide range of health benefits, due to its bacterial cultures and the many nutrients it contains. Yogurt is an excellent source of protein, calcium and potassium. Some research shows that yogurt with probiotic cultures may help improve the immune system; reduce yeast infections in women; help with digestion; and reduce colon and other cancer risks. Calcium has beneficial effects on bone mass and may help prevent osteoporosis. Many people who are lactose intolerant can enjoy yogurt. One serving of yogurt is one eight-ounce cup or serving.










References.
American Cancer Society (ACS) www.cancer.org
American College of Obstetricians and Gynecologists www.acog.org
American College of Radiology (ACR) www.acr.org
The American Society of Clinical Oncology (ASCO) www.asco.org
The American Medical Women's Association (AMWA) www.amwa-doc.org
CancerCare www.cancercare.org
Men Against Breast Cancer (MABC) www.menagainstbreastcancer.org
National Medical Association (NMA), www.nmanet.org
The Oncology Nursing Society (ONS) www.ons.org
Prevent Cancer Foundation www.preventcancer.org
Susan G. Komen for the Cure® www.komen.org
Centers for Medicare & Medicaid Services (CMS) www.cms.gov
National Cancer Institute (NCI), www.cancer.gov

Thursday, June 22, 2017

Frozen Vanilla Greek Yogurt with a Variety of Fruit
Celebrating National Frozen Yogurt Month



Ingredients

1/2 cup (102 g) Frozen Vanilla Greek Yogurt

Variety of Fresh Fruits. 1 Tablespoon of each: Orange, Strawberries, Blueberries, Kiwi, Raspberries, & Mango



Nutrient Analysis Services
Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 25 years 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: Dietitians-Online.com; Sandra Frank, Ed.D, RDN, LN at recipenews@gmail.com

Mango, Tomato, and Green Onion Salad
Celebrating Fresh Fruits and Vegetables Month

 Mango, Tomato, and Green Onion Salad

Ingredients
1/3 cup Mango
1/2 cup Tomato, diced
2 Tbsp Green Onions


Nutrition Information



Tuesday, June 20, 2017

June 20, National Ice Cream Soda Day

The ice cream soda has been around since 1874; when invented by Robert McCay in Philadelphia, PA. The story told is Mr. Green ran out of ice for the flavored soda he was selling and used vanilla ice cream from a nearby vendor, hence inventing the ice cream soda.

Today, the ice cream soda can be found in countries across the globe. The ice cream soda is known as a float, coke float, cooler, snowball, or spider depending on where you are in the world.

An ice cream soda is a beverage containing ice cream with either a soft drink or a combination of flavored syrup and carbonated water.




Varieties
The ice cream soda has numerous varieties of sodas and ice cream flavors. Some of the most popular are listed below:

Chocolate ice cream soda: Chocolate syrup, chocolate ice cream, unflavored carbonated water and top with whipped cream.
Black and White: Chocolate syrup, vanilla ice cream, unflavored carbonated water and top with whipped cream.
Root beer float ("black cow" or "brown cow"): Vanilla ice cream and root beer
Coke float: Coca-Cola and vanilla ice-cream.
Boston Cooler: Vernors ginger ale and Stroh's vanilla ice cream.
Snow White: 7 Up or Sprite and vanilla ice cream.
Purple cow: Vanilla ice cream, purple grape soda.
Orange Float (Orange Whip): Vanilla ice cream and orange soda.

Root Beer Float  is traditionally made with vanilla ice cream and root beer. 


We chose a diet root beer soda to avoid the excess sugar and limit the calories. The diet root beer has "zero" calories.

Beverage. Make sure you carefully combine the soda and ice cream. The reaction causes bubbles to form and a rapid rise in foam, which is part of the fun and can get messy.  Use 1/4 cup light vanilla ice cream. Add a straw, spoon and enjoy.



Resource.
 Wikipedia: Ice Cream Soda


Nutrient Analysis Services
Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 25 years 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: Dietitians-Online.com; Sandra Frank, Ed.D, RDN, LN, FAND at recipenews@gmail.com





June 20, National Vanilla Milkshake Day


   Vanilla Milkshake Makeover


       


Vanilla Milkshake, an all-time favorite does not have to be loaded with calories, fat, cholesterol and sugar.

Today’s recipe makeover transforms Paula Deen’s Vanilla Milkshake into a healthier alternative.


Vanilla Milkshake Makeover
Nutrition
Information
Paula Deen's Vanilla MilkshakeVanilla Milkshake MakeoverMakeover Savings
Calories718148570
Carbohydrates (g)732251
Total Sugars (g)731756
Fat (g) 403.536.5
Cholesterol (mg)25222230
Sodium (mg)19311083

Vanilla Milkshake (Original)
Recipe by Paula Deen
Serves 4

Ingredients
4 cups quality vanilla ice cream
2 teaspoons vanilla extract
8 tablespoons sugar
2 cups milk, less for thicker milkshakes

Directions
Using a blender or milkshake machine, blend all ingredients together until smooth. Serve in tall glasses with a straw.

Nutrition Information
Calories (kcal) 718; Carbohydrates (g) 73; Total Sugars (g) 73; 
Fat (g) 40; Cholesterol (mg) 252; Sodium (mg) 193


Vanilla Milkshake (Makeover)
Serves 4, serving size 8 ounces

Ingredients
2 cups vanilla ice cream (light, used Edy's)
1 teaspoons vanilla extract
2 cups skim milk
Artificial sweetner to taste (optional)
Crushed Ice, as needed for a thicker shake

Directions
Using a blender, blend all ingredients together until smooth. Serve in eight ounce glasses with a straw.

Nutrition Information
Calories (kcal) 148; Carbohydrates (g) 22; Total Sugars (g) 17; 
Fat (g) 3.5; Cholesterol (mg) 22; Sodium (mg) 110

Monday, June 19, 2017

June is National Dairy Month


Every Age Needs the Nutrients Found in Dairy



A Tribute to the Dairy Industry:

From the Cow and the Farmer to Your Kitchen Table.


Milk, cheese and yogurt play a critical role in the diets of adults and children by providing essential nutrients. Drinking one cup of milk can help you meet the Dietary Guidelines for Americans’ recommended three servings of low-fat or fat-free milk or milk products per day.

One cup (8-ounce) serving of milk provides the following nutrients: (Information based on one cup fat-free white milk)

Calcium, provides 30% of the Daily Value. Calcium helps build and maintain bones and teeth. It plays a role in nerve function, muscle contraction and blood clotting.

Vitamin D, provides about 25% of the Daily Value. Vitamin D helps promote the absorption of calcium and enhances bone mineralization.

Protein, provides about 16% of the Daily Value and all of the essential amino acids. Protein builds and repairs muscle tissue and is a source of energy during intense physical activities.

Vitamin B12, provides about 22% of the Daily Value. Vitamin B12 helps build red blood cells that carry oxygen from the lungs to the muscles.

Riboflavin (Vitamin B2), provides about 26% of the Daily Value. Riboflavin helps convert food into energy. It is also involved in exercising muscles.

Phosphorus, provides about 25% of the Daily Value. Phosphorus helps strengthen bones.



Easy to Prepare Snacks




National Dairy Council

The National Dairy Council provides user friendly nutrition education materials. They are advocates for healthy living and committed to our communities and health care needs. 

National Dairy Council® (NDC) is the nutrition research, education and communications arm of Dairy Management Inc™. On behalf of U.S. dairy farmers, NDC provides science-based nutrition information to, and in collaboration with, a variety of stakeholders committed to fostering a healthier society, including health professionals, educators, school nutrition directors, academia, industry, consumers, and media.

Established in 1915, NDC is comprised of a staff of nutrition science researchers, registered dietitians and communications experts dedicated to educating the public on the health benefits of consuming milk and milk products throughout a person’s lifespan. In addition, NDC funds independent research to aid in the ongoing discovery of information about dairy foods’ important role in a healthy lifestyle. This research provides insights to industry for new dairy product innovation.

In partnership with its network of state and regional dairy councils, NDC disseminates nutrition programs, materials and research to support government recommendations for improved nutrition for Americans, including consumption of at least three servings of low-fat or fat-free milk and milk products a day.



3-Every-Day™, a Dairy Promotion. Consuming 3-Every-Day™ of Dairy – three daily servings of milk, cheese, or yogurt is an easy way for families to get a powerful punch of nutrients to help build stronger bones and healthy bodies and reduce the risk of osteoporosis. In addition, a growing body of research suggests that enjoying three servings of dairy foods a day as part of a nutrient-rich, balanced diet may help maintain a healthy weight.

American Dairy Association of Indiana's
 Every Single Day TV Spot.



Fuel Up to Play 60 is an in-school nutrition and physical activity program launched by National Dairy Council (NDC) and National Football League, in collaboration with the United States Department of Agriculture (USDA). The program encourages youth to consume nutrient-rich foods (low-fat and fat-free dairy, fruits, vegetables and whole grains) and achieve 60 minutes of physical activity every day. Visit the Fuel Up to Play 60 website to learn more.

Jill (Rockstar Nutritionist) Performs with the New York Jets
in Support of Fuel Up to Play 60





Lactose Intolerance.
National Dairy Council, Lactose Intolerance 


 Celebrating America's Dairy Industry


Messages from the Dairy Councils and Associations
American Dairy Farmers, 1990’s


Maine Dairy and Nutrition Council


Sponsored by the American Dairy Farmers

Tribute to the Dairy Advertisers.

I’m not sure who gets the credit for the Cow Tap Dancing,
but the Message is Milk gets you swinging again.

1977 Dannon Yogurt Commercials "Georgians Over 100"



Sunday, June 18, 2017

June 18, International Picnic Day and Food Safety



June 18 is International Picnic Day; an informal food holiday. The day is celebrated where food is brought from home or a market and eaten outdoors. 

The origin of picnic day dates back to the medieval times. After a successful hunt, people would gather outside for a picnic. It is possible International Picnic Day was developed and promoted to bring families together for outside activities, family reunions, exercise, relaxation, and an appreciation of nature.


Traditional foods serves on International Picnic Day include such dishes as salads, sandwiches, beverages, and desserts. If a grill is available, include cooked meats, fish, poultry, and vegetables. 





*Pack beverages in one cooler and perishable foods in another.
*Limit the number of times the cooler is opened so as to keep the contents cold longer.

*Be sure to keep raw meat, poultry, and seafood securely wrapped. This keeps their juices from contaminating prepared and cooked foods or foods that will be eaten raw, such as fruits and vegetables.
*Rinse fresh fruits and vegetables under running tap water before packing them in the cooler.
*Keep food properly chilled in a cooler and don’t let food sit out for more than two hours (one hour if the temperature is 90ยบ F or higher).



Nutrition.gov News

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