SEPTEMBER IS ….
The word comes from Latin septem for seven, since this was the 7th month of the Roman Calendar Month named when calendar year began with March. Events in September include Labor Day, Native American Day on the first Monday after Labor Day, Grandparents Day on first Sunday after Labor Day, Better Breakfast Month, Pet Awareness Month, Uncle Sam’s image first used in 1813, Newspaper Carrier Day September 4th, National Cheese Pizza Day, September 5th, and Read A Book Day, September 6th.
HIGH-FIBER DIET MAY REDUCE FOOD ALLERGIES
According to the Centers for Disease Control and Prevention, food allergies are a growing food safety concern affecting an estimated 4 to 6 percent of children in the United States. The average American consumes 15 grams of fiber per day, only half the recommended amount. Increasing fiber intake can improve intestinal health, promote regular bowel movements and improve health of helpful bacteria in the intestines. Fiber also aids in regulating blood glucose, as well as maintaining a healthy weight. Fiber is an essential component of a healthy diet; the best food sources of dietary fiber are vegetables and fruits and whole grains. Fiber supplements can increase fiber intake, but choosing whole foods over supplements is recommended , when tolerated, for the many additional benefits high-fiber foods have to offer.
NEW OBESITY MANAGEMENT GUIDELINES FOCUS ON “REAL-WORLD CARE”
Even though more than a third of Americans are now classified as obese, many people think of obesity as a temporary battle of the bulge rather than a serious medical condition. ”Thinking of obesity as a chronic medical condition can help patients seek medical help for weigh management,” says Rachel Lustgarten, RD, CDN, a dietician with the Comprehensive Weight Control Center at Weill Cornell Iris Cantor Women’s Health Center. “Instead of Wasting money on useless and potentially dangerous supplements, quick fixes and fad diets, people will feel more comfortable receiving medical assistance from a healthcare practitioner when obesity is correctly framed as a chronic health condition.”
WHAT YOU CAN DO
Follow a diet that is primarily composed of vegetables, fruit, whole grains and lean proteins with the goal of having 5 or 6 servings of fruits and vegetables each day. Avoid “high-density” foods that pack in a lot of calories with high fat content. For example, substitute a grilled chicken sandwich and a salad for a cheeseburger and French fries. Get at least 30 minutes of activity every day. Stair climbing, brisk walk, dancing and garden work are all good ideas. Look for alternative workouts if you start to get bored with your routine; boredom is a common reason given why people abandon exercise.Source: Weill Cornell Iris Cantor Health Center, September 2016.
REGARDING BETTER BREAKFAST MONTH
The time that elapses from our last meal at night until morning is the longest period our bodies go without food. That is why everyone should start the day with a good breakfast. My menu is sometimes unorthodox; it may be an entrée that I don’t want to eat for my main meal again or a bowl of soup leftover from the night before. As long as it is nutritious, what makes the difference! That said, feel free to choose conventional foods, such as Cheerios, a whole grain ready-to-eat cereal that’s been around since I was a student at Purdue. General Mills has added many alternatives but in my opinion and nutritionally speaking, the original Cheerios is still the best. And don’t forget oatmeal. It’s so quick to prepare in the microwave. To make, measure 1/3 cup quick oats and a dash of salt with 2/3 cup water. If you like, include about ¼ cup dried cherries, raisins or blueberries. Cover and cook on high for 1 minute and 10 seconds. Remove from microwave and sweeten to taste and add a scant teaspoon of butter.
ENCORE.
Recently someone told me that one of their favorite recipes from Thank You, I’m Glad You Liked It, is Quiche Without a Crust. Serve it for breakfast, brunch or dinner.
QUICHE WITHOUT A CRUST
• 2 cups white bread cubes
• 3 tablespoons melted butter
• 8 eggs
• 1½ cups milk (whatever kind you use)
• ½ teaspoon of salt (or to taste)
• 1/8 teaspoon nutmeg
• 2 cups shredded Swiss cheese (reduced-fat kind if available)
• 1 cup cooked ham cut in julienne strips
In the bottom of a 10-inch quiche dish or pie plate, toss together bread cubes and melted butter. Spread evenly over bottom of dish. In a large bowl , using wire whisk, beat eggs just until blended. Add milk, salt, nutmeg, cheese and ham. Pour egg mixture over bread cubes. Bake in preheated 350ºF oven for 35 minutes or until golden brown and puffy. To serve, cut into 8 wedges. Enjoy!