Its not that dogs take Independence Day literally. Its just that all the explosions, flashes of light and strange people can send them running for the hills.

Having your dog bolt into the night is pretty frightening to the owner, and it can be very dangerous for the dogs, which can become injured trying to get away. Frightened dogs also are more likely to run into traffic, where they can be injured or killed.

Dogs can become so scared they break through fences and gates, become lost and are brought into our shelter as strays, says Buffy Martin Tarbox, communications manager for Peninsula Humane Society. They arrive scared and often with minor injuries such as cuts on their paws. Some simple tips can help prevent these tragedies from happening.

Kelly Miott, volunteer program specialist with Oakland Animal Services, says making sure your pets are safe and secure on the Fourth of July is just another part of being a responsible pet owner. The Oakland shelter, normally closed on Wednesdays, will be open noon to 4 p.m. to help people reunite as quickly as possible with their lost pets.

On a personal note, Id ask that if you plan on celebrating the Fourth with fireworks, find another way to show your patriotism. Many dogs are tortured by the noise.

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Here are tips for keeping your dog safe, provided by Peninsula Humane Society and Oakland Animal Shelter:

Excerpt from:
Frightened dogs bolt blame the Fourth of July - The Mercury News

The delightful Badamis, the tart Totapuris, the fragrant Gulab Khas from Bengal, the more red than yellow Sindooris, the sweet-sour Kesars from Gujarat. The prized Malihabadi Dasheris from UP, Baganapalli from Karnataka, the kind of sour totapuri, the huge langras, the absolutely divine chaunsas, and of course the royal Alphonso... These are just some of the better known names (at least the ones I know) of the 400 or so known varieties being eaten in India for last 4,000 years or so. Yes, that many and for that long!

Well, like most people I know, I too love my mango. I do dig some (like the chausa and the langra) more than the others, but actually I just eat them all, and I eat them with abandon.

No dainty cubes for me, I slice a mango and minus any sophistication just mop up the succulent flesh and juice straight off the peel, often to the chagrin of others eating with me.

Now most diabetics I know tend to be really scared of this fruit. But that's naive!

Well, that's how I have always eaten my mango - as a child - and continue to do so as an adult. Apparently this way of eating actually pays rich dividends. All ripe mangoes deliver loads of phenolics (antioxidants), which have anti-cancer and anti-inflammatory properties, but now we also know that the concentration of these goodies is maximum just below the skin.

So eating it the old-fashioned way is actually the best way to score them the max.

I love mango unconditionally, so much so that if you ask me what my best season is: I'd say the mango season (even though I hate the heat and humidity that comes as a part of the package).

Possibly because mango is a perfect comfort food. One good sized mango in and you feel better instantly. I do!

But a mango does more than just chasing away the blues effectively. For starters it is not as steep in calories (about 120 calories for a medium fruit) as usually thought.

Finally, it is time to bury, really bury the myth that mangoes can be fattening. Photo: Rasoitime

Plus it delivers a lot of beta carotene (which gets converted to vitamin A in the body), is a great source of immune boosting vitamin C, is rich in glutamine acid, a protein that helps boost our concentration and memory, and also delivers lots of heart healthy potassium too.

It helps keep the gut happy, and constipation away too! Ever noticed how your constipation miraculously disappears during the mango season! That's because mango is loaded with fibre, and works like a natural laxative.

Also experts have lately been going hoarse over the importance of keeping our body and gut alkaline. Mango can help do that as well. It is rich in tartaric acid, malic acid and has traces of citric acid - and all these help in maintaining the pH of the body as alkaline. As an acidic body makes us prone to disease, eating mangoes can help counter that effectively.

Now most diabetics I know tend to be really scared of this fruit. But that's naive! As even though mango is a rich source of fructose (a type of fruit sugar),when eaten in moderation and incorporated safely and responsibly in the diet, it is safe enough, for diabetics too.

So whether or not you are on a weight loss diet, one mango a day while it is in season I'd say is mandatory for everyone.

That's because it's glycemic load (a useful measure of the ability of a food to spike blood sugar and insulin levels) is low-medium.

Also finally it is time to bury, really bury the myth that mangoes can be fattening. Studies show that eating mangoes may help control blood sugar and cholesterol and also reduce body fat.

Eating a mango actually reduces levels of the hormone leptin in the body, a chemical that regulates energy consumption and storage and thus helps regulate appetite.

In fact, some reports also show that mango peel extracts inhibit adipogenesis (fat cell formation), and show results like those seen from resveratrol, a well-known antioxidant found in red wine and grapes.

So whether or not you are on a weight loss diet, one mango a day while it is in season I'd say is mandatory for everyone. There are enough reasons to enjoy this fruit, and the joy they give is just one of those.

Also read: Start with eating right to save the environment

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No, mangoes don't make you fat and diabetics can have them too - DailyO

The best nutrition plan focuses on both training and race day

An open water swim can be daunting but also exhilarating, fulfilling, and fun. To be a successful open water swimmer you must have a nutrition plan. Your nutrition plan should include fuel and hydration supplementation for both your training sessions and for your open water event.

Your everyday nutrition is important to meet energy needs and help reduce the risk of illness and injury. Solid nutrition means you eat enough and the basis of your diet consists of fruits and vegetables, lean protein, good fats, whole grains and other carbohydrate-rich foods, and adequate fuel. High-intensity training decreases immune function, so, without a strong base, you run the risk of compromising your health.

To meet the requirements of training, you must consume adequate calories in the form of all macronutrients: carbohydrate, protein, and fat.

Carbohydrates are necessary for endurance events, especially ultralong events, but you can consider training with low-carbohydrate availability to help the body learn to refuel with less. Its important not to compromise training by neglecting carbohydrates, so only do this during lower-intensity and shorter-duration training sessions.

Dont forget about protein when youre strength training to maintain muscle mass, especially if youre attempting to reduce your weight.

Water joins carbohydrates, fat, minerals, protein, and vitamins to make the six basic nutrients you need. To meet hydration needs, dont drink all the fluid you need all at once.

Fluid needs vary person to person and depend on the intensity, duration, and frequency of training. The environment you exercise inincluding the altitude and temperature are also important factors.

If youre not sure how much fluid you require in a day, you can start by taking your weight in pounds and divide it in half to get a target number of ounces to drink per day. However, this is just a starting point. Ideally, you should also determine your sweat rate to ensure adequate hydration is achieved during training and events.

Swimmers often forget about excessive sweating because theyre in the water and dont feel sweaty. But swimmers do sweat and inadequate hydration and failure to replace electrolytes can be dangerous.

Lumped together with fluid needs are electrolytes. The average athlete loses 1 to 3 liters of sweat per hour. Most of this is water, but sweat also contains the electrolytes sodium, chloride, potassium, magnesium, and calcium. Sodium losses are usually the greatest but can be vary widely between athletes.

There are various electrolyte products on the market that can help you replace losses during your training and events. Its important to understand how much sodium and other electrolytes these products contain and how to take these productssome are meant to be taken before activity and others should be ingested during activity.

To help you determine your sodium losses, determine if youre a salty sweater: if your sweat tastes salty, if sweat stings your eyes or burns in any open wounds, or if you have white lines on your skin or clothes after training, then you should include foods that contain sodium throughout the day. Shaking table salt onto your food or eating pretzels, crackers, salted nuts, or canned soup can be helpful.

If youre unsure how to appropriately replace electrolytes, consult a registered dietitian for advice.

Supplementing deserves its own article, but here are a few supplements that might be worth your time when preparing for and engaging in open water races.

You should know about any supplements you are considering and how to effectively and safely take them. Obtain them from a reputable source, consult a registered dietitian as needed, and take them prior to race day to ensure you dont experience any negative effects on the day of your event.

Dont ruin the weeks or months of training you put in for your race by not properly fueling your body on race day. Heres how to put yourself in the perfect position.

If you have 3 or 4 hours before the race, eat a complete meal with at least three food groups and be sure to include a beverage. An hour before the race, eat some fast-digesting carbohydrates, such as fruit or a few handfuls of cereal (one low in fiber), and take in your caffeine if youre using it. Right before the race (about 15 to 30 minutes), eat additional carbohydrates, such as a box of raisins, and drink 8 to 12 ounces of water.

Events longer than a 5K can deplete your glycogen stores. Any race that will take you more than 60 to 90 minutes will require refueling: 150 to 400 calories worth of carbohydrates per hour after the first hour. You should divide this across the hourevery 20 to 30 minutesso youre not taking in all the calories at one time.

For races lasting longer than 3 hours, you might need protein in addition to carbohydrates. Keep your refueling strategy simple. Consider the time youll need to take in this fuel and how youll receive it (i.e., a kayaker handing you a bottle of a premixed solution). To avoid losing momentum or getting cold, dont spend a lot of time floating or treading water on your feed stops. Depending on your sweat rate and plan, include adequate fluid and electrolytes as needed throughout the race.

Gels and chews, powders mixed with water (or juice depending on the concentration of carbohydrate and your tolerance), and wafer snacks are all great carbohydrate options. For those that require protein, consider peanut butter packets or premade shakes.

Following a race, grab some food with carbohydrates to replenish glycogen and protein to help enhance muscle protein synthesis. The easiest thing to do is go out, celebrate, and eat a meal. For every pound lost during the event, drink 16 to 20 ounces of fluid.

Celebrations sometimes involve alcohol. Just remember itll dehydrate you and can delay rehydration, so prioritize rehydrating first, then drink your celebratory beer.

Unfortunately, swimmers make the same mistakes too often. The good news is that with ample time and sufficient preparation, these tips can help you avoid common blunders.

Steph Saullo is the performance dietitian at RITTER Sports Performance and creator of Athlete Nutrition Rx, an online source for performance nutrition information based on science, not fads. Saullo is a registered dietitian nutritionist, has a master of science degree in food and nutrition, and specializes in nutrition for athletes of all ages and levels. She believes that although quality nutrition is a basis for health, theres also room for cookies (or insert favorite food here). Follow her on Twitter or Instagram @StephSaullo or like RITTER Sports Performances Facebook page for updates and tips.

See more here:
How to Fuel Your Open Water Swim - U.S. Masters Swimming

RUSELL FRANSHAM

Last updated06:00, July 3 2017

RUSSELL FRANSHAM

Xanthosoma atrovirens, also known as yautia amarilla.

My garden is full of aroids. They include the philodendrons, arum lilies and amorphophallus with their purple-black, dead animal-smelling flowers. Most aroids are toxic to some degree but despite this, many are important food plantsin the tropics and subtropics, especially the taro clan.

The common edible taroin Pacific and Asian countries are cultivars of Colocasia esculenta although most Colocasia species are edible if cooked properly to remove the ghastly prickly calcium oxalate crystals.

But I love the genus Xanthosomawhich is the South American branch ofthe taro tribe and these have been a major component of traditional diets there for thousands of years.Of the 50-odd species, the largest is white malanga or malanga blanca (Xanthosoma sagittifolium).It has been a major food crop forcenturies throughout the tropical Americas, and more recently, in the Philippines and West Africa where it was introduced in the 16thcentury.

READ MORE: * Edibles & flowers that hide their poison * The most dangerous vegetables in NZ kitchens * Is this the world's tastiest kumara?

RUSSELL FRANSHAM

Xanthosoma sagittifolium, white malanga.

It is a very big, fast-growing plant with huge grey-green, arrowhead-shaped leaves. It reaches 2m high here andquickly forms a large tuberous corm with elongated horizontal hairy tubers growing from the central corm throughout the growing season. The white, starchy flesh has a crisp, waxy texture with a nutty, earthy flavour and it is either groundup as flour, or grated or sliced then fried, stewed or grilled.Not surprisingly, it is one of Latin America's most important staple foods and was an important part of the dietof the Inca civilisation.

Malanga flour is nowadays a popular hypoallergenic flour substitute andis commercially available in US supermarkets. The huge immigrant Latin population in the US is supporting large scale commercial production of fresh malanga in Florida and the Gulf States.

The huge quilted leaves make this a very dramatic landscape plant in my garden.It is too visually important to warrant demolishing for food, although the young, unfurling leaves make a very nice spinach-like stew or soup with chili, called callaloo in the Caribbean where it is a popular dish.

RUSSELL FRANSHAM

Just as popular in Latin Americais the yautia nigra, black malangaor blue tannia. It is also commonly known as violet taro (Xanthosoma violaceum) and is used in the same ways as white malanga. It is about a metre high. The stems and undersides of the leaves are purple-blue and the flesh is pinkish, turning blue-ish when cooked.

Both yautia nigra and white malanga grow well here in northern New Zealand,and are a dramatic sight in a warm garden like this one with their enormous quilted leaves. The young leaves are harvestedas they unfurl and are used as food in the same ways as Asian and Pacific taro.They contain the same calcium oxalate crystals as other taro but the lower concentrations make it easier to get ridof the prickliness. Boiled and mashed,and served like mashed potatoes,it is a favourite food throughout the tropical Americas.

Like the edible Pacific taro, Colocasia esculenta, these malanga species willbe cut back by light frost. Fortunately,the corms will survive though, andregrow in spring.

Unlike the Pacific taro, the Xanthosoma are relatively quick to cook.In the garden, they need good shelter from wind and will tolerate dappled shade as well as full sun.

Xanthosoma mafaffa is another very large American taro whichcan reach 2.5m in a sheltered spot. However, it is more tender to cold or windy conditions. Maffafa is completely deciduous in this garden and is alwaysthe first to be damaged by wind.

The smallest of our xanthosomas here is Xanthosoma atrovirens.It is a deciduous clumper about 60cm high with a mass of small tubers at the endof summer. These are sweeter and softer than the others, and have yellowish flesh.It is a popular home garden cropin the West Indies where it is knownas yautia amarilla.The attractive leaves are a smoky grey-green and quite sturdy. It reliablypops up every spring among the other ornamentals planted too close becauseI always forget it's there.

The hardiest Xanthosoma makea dramatic impact in sheltered northern gardens, recovering quickly from winter damage and if the clump gets too big they can be harvested for the table. What's not to like!

-NZ Gardener

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Taro: how to plant and eat safely - Stuff.co.nz

Information Nigeria

Brown Rice vs. White Rice: Which Is Better for You? Information Nigeria ... with nutrients like white rice is. If you'd like to add rice to your diet but aren't sure if it's right for you, talk to your dietitian. They can go over the potential effects it may have on any existing health conditions and advise you on how to ... and more »

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Brown Rice vs. White Rice: Which Is Better for You? - Information Nigeria

You mean potatoes dont come from a box?

That was the shocked question a nine-year-old asked me once during a supermarket nutrition tour. I distinctly remember her holding a potato and looking at it as though she had not seen one before. That encounter shocked me as I wasnt expecting such a lack of knowledge of an everyday vegetable like a potato. But over the course of many other supermarket nutrition, I heard many similar questions from children such as: Whats a cabbage? I thought yams were only fries? and How do you open an egg?

The questions are sweet and would be comical if it werent so telling about how many children are disconnected from the food on their plates. They dont know where the food comes from, how its prepared, or how to choose food that is good for them.

Food literacy means having the knowledge, skills and attitudes needed to choose, grow, prepare and enjoy food to best support ones health, community and the environment. Food literacy includes necessary life skills that all of us must have if we are to be healthy. If we dont know how to choose foods that are good for us or how to prepare them, we can rely heavily on convenience or pre-prepared foods that are high in fat, sugar or salt, and our health will suffer. In this case, we are also more likely to develop heart disease, diabetes or obesity later on in life.

Practically speaking, we are food literate when we know how to choose foods and meals that are good for our health, well-being and safety. Also, when we know what a healthy diet is as well as how to read and understand food labels. Knowing how to store, prepare food safely and how to budget for food shopping are also part of being food literate. Of course its also important to apply what we know.

Early childhood through the middle school years is the ideal time for children to learn about food and to gain skills needed in choosing, handling, preparing and budgeting for it. While both school and home provide opportunities to become food literate, evidence suggests food learning opportunities at home are more effective in the long term in helping children gain the knowledge and the skills needed to become food literate.

Why not get started this summer helping your school-aged children build their food literacy life skills.

Here are five simple tips to try:

Eat together. Children who eat with their parents eat better food than if they were on their own, even if its only one meal per day. Make mealtime an electronics-free zone. Electronics will take away precious family time and the opportunity to connect and talk about your childs day.

Help your kids meal plan. Have your grade-schooler help you plan a few suppers in a week using The Eat Well Plate. The Eat Well Plate shows food group proportions and encourages you to make half your plate vegetables and fruit.

Let your child help with cooking. Children can measure, stir, mix and even chop foods, depending on their age. Teach your child to follow a recipe and you will also be teaching them math and reading skills. My childs fractions math unit became real while using measuring cups and spoons.

Invest in a slow cooker. Slow cookers and instant pots are helpful in stretching your food dollar as well as in preparing very healthy meals with very little effort. Try making a hearty lentil soup or chilli. Children love throwing things in the pot and watching it come out as dinner.

Plant a garden this summer. Children learn about food production while they help tend to the garden by watering, weeding and harvesting the ripe veggies. If you cant plant a full garden, try just a couple easy vegetables or herbs. If you dont have a back yard, many veggies and herbs grow happily in a planter on a sunny patio. Some veggies grow easily and without much attention, such as lettuce, kale, spinach, carrots, peas, beans, even cherry tomatoes.

By trying one of these tips, youve taken a step towards helping your child gain life skills that will help them to become food literate and support their health better. And ensure they never have to ask in a grocery store if potatoes come in a box.

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Teaching children food literacy for life - Delta-Optimist

Steamed fish with carrots. (photo credit:BOAZ LAVI)

The most important lifestyle changes to reduce the risk of colorectal cancer are to eat more fish and fruit and minimize consumption of soft drinks. So said Dr. Naomi Fliss-Isakov of Tel Aviv Sourasky Medical Center at the European Society of Medical Oncology 19th World Congress on Gastrointestinal Cancer currently being held in Madrid.

We found that each one of these three choices was associated with a little more than 30% reduced odds of a person having an advanced, precancerous colorectal lesion, compared to people who did not eat any of these components, she said. Among people who made all three healthy choices, the benefit was compounded to almost 86% reduced odds.

Colorectal cancer develops from intestinal polyps and has been linked to a low-fiber diet heavy in red meat, alcohol and high-calorie foods, Fliss-Isakov said.

And while the Mediterranean diet has been associated with lower rates of colorectal cancer, the definition of what elements in the diet are the most beneficial has not always been clear.

Using dietary questionnaires from 808 people between the ages of 40 and 70 who were undergoing screenings or diagnostic colonoscopies, the research team was able to look at the fine details of the respondents daily meals. None of the subjects had a high risk of colorectal cancer.

Adherence to the components was defined as consumption levels above the group median for fruits, vegetables and legumes, nuts and seeds, whole grains, fish and poultry and a high ratio of mono-unsaturated to saturated fatty acids, as well as below the median consumption of red meat, alcohol and soft drinks.

The investigators found that compared to subjects with clear colonoscopies, those who had advanced polyps reported fewer components of the Mediterranean diet. Yet even consumption of two to three components of the diet, compared to none, was associated with half the odds of advanced polyps.

Odds were reduced in a dose response manner with additional Mediterranean diet components meaning that the more components people adhered, the lower their odds of having advanced colorectal polyps.

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Enjoy a Mediterranean diet for colorectal health - The Jerusalem Post