Saturday, February 28, 2009

President Obama Establishes Firm Exit Timetable for Iraq: So Can You

 free_2245761 Let’s take a closer look at something that is so often taken for granted and so often overlooked—our weight!  Now that we have gone through   the process of food and nutrition, knowing what food and nutrition is and is Not, making healthy choices and even making healthy choices while eating out, let’s examine our weight.  The reason for this is clear:  it is a gift to cherish.  Dr. Nancy Snyderman, surgeon,  so often states that something should be done, NOW!  Well, I have news for all of us, our weight is a sensitive issue, but weight and weight issues should be handled, now too!

Our health, and good health, is achieved in many ways, but really, by eating healthy you are achieving the good health—andBannerWeightCtrl, giving yourself, “the gift of health.”  Weight maintained, can contribute to reducing the error of risk for diseases.  A healthy weight is statistically compared to good health, but if you don’t feel good and, your a ‘healthy weight’ or lower range weight, what good is it?  You need to feel good about your healthy weight and it’s a ‘healthy weight’ that’s right for you, your stature, your age, your overall health.

Did you know that you can be the same weight as someone else, but, if the other person you compare yourself  to is the same height, gender and age, it can still be quite different for you?  One can not just get on a scale each morning and compare yourself to a chart.  Not only will this contribute to a negative self-image, but it’s about your weight, but a set-point for you to be comfortable at.  Your genes, (not your dress jeans or blue jeans) make the determination.  That’s because, it’s your size, shape, body frame.  Now chances are, that if your grandparents had heart problems and died in their 50’s, mostly likely their will be some kind of genetic component or genetic predisposition to having some kind of heart disease or ailment and become genetically linked—just by the very nature of our family genetics transferred down the line, but we are living longer-and longer.  So, be good to yourself and take a stance and step-up-to-the-plate today, and let’s work on our weight together.  Set a goal.  Remember?  Short-term and long-term goals. Tell yourself:  “I’m going to take charge of my body,” starting today!  Be realistic.  Short-term:  I want to lose 1#  this week. To do that:  take in 500 calories less per day.  500 x 7 days = 3500 calories less that you have consumed to lose that 1 #.  Long-Term Goal: 10 pounds.  When you achieve the 1 pound loss, give yourself credit, and do something fun to celebrate!  Then, work on the next pound.  When you lose the 10 pounds, review your progress and reset your goals.  Continue this pattern for yourself.  Sleep1207318231q5AjtY is also important, and this will help you to reach your goals too.Let me know how your doing!


Until next time and your healthy weight,


Sunday, February 22, 2009

Follower Sunday: “Thank You” Readership Featuring: Guest Chef-Janice Baker, MBA, RD, CDE


Janice Baker, M.B.A., R.D., CDE

Registered Dietitian, Certified Diabetes Educator


E-mail address:

Website address:

By Anthony J Sepe


Each Sunday, I thank my readership for their loyalty and dedication to my blog, by providing to them, a healthy recipe.  To those that know, this is a healthy repeat, but for those that are unaware, this is my way of “giving back.”  Starting today and each Sunday, not only will you have a healthy recipe, but you will have an expert in the field of dietetics, food and nutrition, provide the healthy recipe to you. 

clip_image002With that said, It is my pleasure to introduce my colleague, featured contributor, Janice Baker who will be the Guest Chef today, February 22, 2009. Janice Baker, M.B.A., R.D. , CDE has been providing diet counseling and medical nutrition therapy since 1982, specializing in weight management, diabetes education, cardiac risk reduction and eating disorders. Janice's career in nutrition started with hospital dietetics, working with patients in medical, surgical and intensive care units. Other areas of medical nutrition therapy experience include cancer support, home health care, worksite wellness programs, pulmonary and cardiac rehabilitation. Janice has been working in the local school system to education students and teachers about childhood nutrition issues. She has developed an accredited school nurse education program on diabetes. She also writes a monthly newspaper column, and has participated in several radio, television, and public speaking engagements.


Bachelor of Science: Dietetics and Food Administration, California Polytechnic

State University, San Luis Obispo, 1981 Post Graduate Dietetic Internship:

Good Samaritan Hospital, Cincinnati, Ohio, 1982 Master of Business

Administration: National University, San Diego, 1989 Certified Nutrition

Support Dietitian: 1990-1995 Certified Diabetes Educator: 1992 - present


Janice is available as a personal nutrition consultant to help translate

nutrition and diet recommendations into realistic lifestyle changes for long

term weight loss and/or disease management. She values the benefits of

physical activity as part of a total nutrition and wellness program, and has

close working relationships with local physicians, physical therapists and

other health care providers.


Here is Today’s Guest Chef and featured contributor, Janice Baker, with her recipe,   which is Pumpkin Brownies.

  • Original recipe reprinted with permission from Janice Baker, MBA, RD, CDE
    E-mail address:
  • Website address:

 Brownies-Dreamstime   © Pumpkin Brownies

  • 1 cup flour
  • 1 teaspoon baking powder
  • ½ teaspoon baking soda
  • ½ teaspoon pumpkin pie spice
  • ¼ cup sugar
  • ½ cup brown sugar
  • 12 packets of Equal or Splenda (if you are not concerned about sugar intake, use another ¼ cup sugar instead)
  • ¼ cup oil
  • 2 eggs
  • 1 cup pumpkin (pure pumpkin – not pumpkin pie mix)
  • ½ cup nuts (optional)

Preheat oven to 350. Mix dry ingredients together well. Beat eggs slightly and then mix in with the rest of the ingredients. Pour in a 9 x 13 inch baking dish coated with nonstick spray. Bake for 20 minutes. Cool, then cut into 24 squares.

Nutrition Content:

Serving size: 1 brownie; Servings per recipe: 24

  • Calories per serving: 85 (69 calories per serving when made without nuts)
  • Carbohydrate grams per serving: 10
  • Protein grams per serving: 2
  • Fat grams per serving: 5


To dress this up, after this is cooled and before cutting, make up a cream cheese icing with an 8 oz. package of lowfat cream cheese (also called Neufchatel), ½ tsp of vanilla and 12-14 packets of Splenda or ¼ cup powdered sugar to taste, if you want a lower fat/sugar frosting. Spread on the brownies when cooled. You may also use any other type of frosting if desired. Garnish with chopped pecans, walnuts or sliced almonds.

You may also cut back the brown sugar content of this recipe, increase the Splenda by about 5-8 packets. Total sugar should still be about ½ cup.

You may also use ½ cup whole wheat flour and ½ cup white flour instead of all white flour to increase fiber content.


Contact Janice at the following address:

Janice Baker, M.B.A., R.D., CDE

Registered Dietitian, Certified Diabetes Educator


E-mail address: •

Website address: 


Friday, February 20, 2009

Friday: Fun- Food Video 4 You !

By Anthony J Sepe from carlsfilms on youtube video. A Fun-Food Video for Friday at Trader Joe's. Have a great day!

Thursday, February 19, 2009

Leadership Certification (LEED) Awarded to Subway in FL

by Anthony J Sepe

Eco-friendly Subway open

Orlando Business Journal reports that a local franchisee plans to unveil the state’s first Subway restaurant with environmentally-friendly elements this month, which has opened.

The Kissimmee Subway being opened by Winter Park-based DiPasqua Enterprises Inc. Feb. 18 received Leadership in Energy and Environmental Design (LEED) certification.


The new eatery, in the Calypso Commons shopping center on Vineland Road, features high efficiency HVAC systems, remote condensing units for refrigeration and ice making equipment, day lighting and controls for high efficiency lighting, LED interior and exterior signs, low flow water fixtures and building and decor materials from sustainable sources. Recycled products and furnishings also were used extensively throughout the building’s construction, according to a news release.

This also is the first Subway nationwide to receive the LEED certification. Three others are awaiting certification, the release said.

DiPasqua Enterprises owns 89 Subway restaurants in Central Florida.

See Another Article About Subway on this Blog:  “$5- Dollar Foot-long- An Unsung Hero with a Million Dollar Heart” From A Dietitian’s Perspective; Posted February 13, 2009. 

A Mode of Action for Better Nutrition

by Anthony J Sepe

1228825040bp2e79 We have talked about numerous nutrition related and interactive topics. These topics, I have designed this way because you will be able to see how one post connects with another post and follow each other on various topics. For example, we have talked about Food, nutrition, what is nutrition, nutrients in nutritious food, food choices and, even eating out at Subway®, which still allows you to fit eating out into your plan. This was my plan; my mode of action for you to see interconnection and relationship of post to post and building upon one another.

Now, Your plan: A mode of Action for even brighter nutrition. There is no time like the present—now—to take hold of an opportunity related to your food choices, and, even change your eating method, if needed. However, the sooner, the better, for you to take a vested interest in your own health is the greatest reward.

Make a strong commitment to yourself, daily. Begin this process, “the plan” and keep a record or journal of who, what, why, when, where—the 5 w’s, which are easy to recall) of eating and beverage consumption. You might order fries at the drive through because you are in a hurry and need a really fast lunch to get back to the office. You might even eat a bowl of ice cream because you are an emotional eater and feel very lonely and/or depressed. You can use this journal to reveal your food behavior and what you may need to change within yourself.

Let’s now talk about some goals for you. You need to set your goals so that they are both short-term and log-term, but measurable and achievable, too. Realize the reason for why you are setting goals for yourself. As long as you are starting—that is okay. You must start someplace and no better a time than, now. We are living in an era of Change. Remember: President Obama says: “Yes We Can.” Change do not mean you go through and stop eating your favorite fattening food, but it does mean, review and take a look at moderation and portion control. For example: that bowl of ice cream I spoke of earlier or some people that eat ½ gallon of ice cream per-sitting… Well, how about 2 cups this time. Next time, 1 cup, and eventually down to ½ cup; however, change happens slowly, not all at once, but you see where I’m going with this.)

Make your goals more achievable. And, be true to yourself. Let’s use another example from up above. Going through the drive-through instead of ordering the French fries, try and order the baked potato. Instead of sour cream—ask for lower-fat or fat-free sour cream. Another option is to ask for salsa instead of sour cream.

I gua1185113926WJU7XGrantee you that if you make small, slow gradual changes, you will be more likely in the long run to achieve your goal, feel good about yourself, and maintain your goal and even renew this goal and continue it for another period of time until your next review of your lifestyle related to food and food choice.

Sometimes, it can get hard for you to stay on track. That’s okay; you are human. But here’s the kicker: get up, dust yourself off—and, start again. Don’t beat yourself up just because you went off-track a little or even—a lot. Be kind to yourself.

If you find that on this road to achieving change and setting more realistic goals for your self that you need help, please ask for it. There is nothing and, I repeat—nothing—wrong with asking for help from a qualified professional including your physician or contact a dietitian for help. We are there to help you with this process.

When you achieve your goals—reward yourself for your success. Remember you are important and if losing 5 pounds is your short-term goal, reward yourself when you reach that 5 pound mark. Perhaps it will be a new CD; a new top at the store; a new hammer or whatever you choose to reward yourself with.

In keeping with your plan, plan to look at your plan at least every 30 days to see how you are doing overall with your goals.

Remember This: If losing weight is one of your goals: Nothing tastes as good as thin feels!

Wt loss

See you tomorrow, Anthony

Sunday, February 15, 2009

Follower’s Sunday: Thank You My Neighborhood Friends

By Anthony J. Sepe

As a way to say “thank you” to my followers’, I designate Sunday, as “Follower Day.” I provide a Healthy Recipe to you each Sunday as my way of saying, “Thank you for following my blog: “From a Dietitian’s Perspective.” As a Dietetics Practitioner and a person, this is one way, which I can “give back.”

Here is today’s recipe:

Cashew Chicken with Sesame Sauce


1 Tsp Garlic, Chopped 1/4 Tsp Oregano, Finely Chopped

1/2 Tsp Fresh Ginger 1/4 Tsp Thyme, Finely Chopped

1/2 Cup Chicken Stock 1 Tsp Sesame Seeds

1 Tsp Whole Wheat Flour 1 Tsp Lite Reduced-Sodium Soy Sauce

Sauce: 3 Each Ground Cashews

1 Sprin Parsley 1 Tsp Peanut Oil

1 Tsp Honey

1. Combine garlic, ginger and chicken stock.

2. Turn chicken breast in garlic juice, and ginger mixture several times pressing firmly with finger tips.

3. Place chicken breast in aluminum foil with chicken stock.

4. Seal and bake for 12 minutes at 350 degrees. Remove chicken from oven.

5. Dredge in whole wheat flour then cover with ground cashews, and bake until tender.

6. Place all sauce ingredients in a sauté pan and reduce by 1/2.

7. Ladle over chicken breast.

Yield: Serves 1

Per Serving: 321 Cal (32% from Fat, 56% from Protein, 12% from Carb); 44 g Protein; 11 g Tot Fat; 3 g Sat Fat; 5 g Mono Fat; 9 g Carb; 0 g Fiber; 6 g Sugar; 27 mg Calcium;2 mg Iron; 876 mg Sodium; 104 mg Cholesterol

AccuChef v6.6 from SIVART SoftwareACCUCHEF6\BOOK1.RWZ AccuChef v6.6 © 1996-2004 SIVARTA 1991 Award Winner by Beth Flett, RD and Chef Alvin Winzer from Culinary Hearts Cookbook

Friday, February 13, 2009

$5- Dollar Foot-long: An Unsung Hero with a Million Dollar Heart

Anthony's Prof Photo 

By Anthony J Sepe


In my article posted yesterday, February 12, 2009, I spoke about Nutrition and Food Choice. It was discussed that nutrition comes in the form of nutrients and that food choice is important. Overall, good healthy eating can provide pleasure from the incorporation of foods from all food groups in your daily meals.

Let’s take things, a step forward, in a positive direction. Let’s see how this can actually work out,-- even-- if you dine out.cont_subwaylogo200_white I’d like to use Subway ® as a legitimate and credible example of how you can eat out; how you can eat out and still eat healthy; and how you can eat out, eat healthy and still make food choices for your good health. The Dietary Guidelines for Americans describe what we need to know to eat for good health. These Dietary Guidelines encourage and support our choices to choose meals and snacks for health, which is based upon strong scientific evidence.

Welcome to SUBWAY® Restaurants

!cid__02-13-09_1542 Bob-Clint “Welcome to Subway®” and greeted with a smile, Mr. Robert Beblavy and Mr. Clinton Johnson, are manager and assistant manager of Subway ® in a city that never sleeps in upstate Vestal, New York. Mr. Beblavy describes the concept of “the customer is #1 here.” In his long tenure with Subway® and recently reaching his anniversary on December 1st, 2009, he was emphatic during our interview that this concept is “enforced”

Bob Bevlavy     Clinton Johnson

with all 11 employees’ and himself, and, that, each and every person is welcomed and appreciated in his franchise of Subway®, just as they are welcomed and appreciated at each Subway, nationally. He shared the values and mission statement with me, which follow below:

The initial concept to be aware of is that SUBWAY® Restaurants is a registered trademark of Doctor’s Associates Inc. (DAI). DAI owns the operational business concept and trademark of SUBWAY Restaurants. It is the franchisor and seeks to find entrepreneurs, or franchisees to partner with. The franchisee buys the right to operate the SUBWAY® franchise according to DAI’s contract.

DAI is a privately owned company, located in Milford, Connecticut. Here, at corporate headquarters, approximately 600 people work to keep SUBWAY® Restaurants the number one sandwich franchise in the world.

Our Mission Statement

To provide the tools and knowledge to allow entrepreneurs to successfully compete in the QSR industry worldwide by consistently offering value to consumers through providing great-tasting food that is good for them and made the way they like it.

Our Core Values and Philosophy

  • We are committed to customer satisfaction through offering high quality food with exceptional service and good value.
  • We take great pride in serving each other, our customers and our communities.
  • We seek continuous improvement in all that we do.
  • We value a sense of urgency and emphasize an innovative, entrepreneurial approach to business.
  • We expect fairness and mutual respect in all our activities.
  • We know our success depends upon the initiative we take individually and our ability to work as a team.

Every order is a “fresh order” Mr. Bevlavy explains. The meal is fresh, “but the customer has the choice.” I found from our discussion that it was clear that ‘fresh healthy choices’ resonate with all age groups for eating healthy. Further, baked lays continue to be more popular than once thought, when compared to regular chips and standards of days in the past. From observing customer choice, it was crystal clear that the Turkey and Veggie Delight are the most popular sandwich choices at this particular Subway ® Restaurant.

clip_image004 clip_image006

The 6” Veggie Delight Sandwich



The 6” Turkey Sandwich

The customer has their choice sides and sauces,which even include fat-free dressings and lower-fat dressings, too.

· Turkey Breast

The bird’s the word! High in flavor and low in fat, our sliced Turkey Breast is perfectly complemented by crisp, crunchy veggies and your choice of fat-free condiments.

· Veggie Delite®: Standard vegetables




Here is a list of sandwiches to choose from:

(made on Italian or wheat bread):

  • Ham: Sliced ham and standard vegetables.
  • Ham: Sliced black forest ham and standard vegetables.
  • Oven Roasted Chicken Breast: Boneless roasted chicken breast patty and standard vegetables.
  • Roast Beef: Sliced roast beef and standard vegetables.
  • SUBWAY Club®: Sliced turkey breast, roast beef, ham and standard vegetables.
  • Sweet Onion Chicken Teriyaki: Teriyaki glazed chicken strips, lettuce, tomatoes, red onions, green peppers, olives and sweet onion sauce.
  • Turkey Breast: Sliced turkey breast and standard vegetables.
  • Turkey Breast and Ham: Sliced turkey breast and ham and standard vegetables.
  • Veggie Delite®: Standard vegetables.

 clip_image002[4]Lanette Kovachi, MS, RD has served as the Corporate Dietitian for the SUBWAY® brand for eight years. In this important role, she oversees the nutritional information for all SUBWAY® menu items and advises the Headquarters team on nutrition and health related issues.

The nutrition aspects of Subway ® are overseen by a corporate Dietitian. Forever, albeit known, that we, as Dietitians’, are the experts in the field of Nutrition, Food and Dietetics, which is the science of food and nutrition. There are also others who are respected in the field as nutrition professionals as well.  A Registered Dietitian compiled this nutrition information from the following data: Nutrition analysis from Subway® Restaurant approved food manufacturers, an independent laboratory and the USDA National Nutrient Database for Standard Reference, Release # 16. The nutrition information listed here is based on standard recipes and product formulations, however slight variations may occur due to the season of the year, use of an alternate supplier, region of the country and/or small differences in product assembly.

While it is crystal clear that $5- dollar foot-long hero sandwiches are back, as evidenced by the long lines of customers waiting to order, but the real unsung heroes with million dollar hearts, are the managers’ of this restaurant. I would be remiss if I did not say that not only do the managers make you feel special, but each employee, also makes you feel welcomed and comfortable too. Do you want to have your hero with all the healthy choices that only you can make for yourself?   Come to this Subway ® at 1301 Vestal Parkway and be treated with respect and appreciation by a real hero with a Million dollar heart this Valentines day!

Thursday, February 12, 2009

Nutrition and Food Choice

By Anthony J Sepe

Nutrition: What is it?

You hear this term and, most likely, have said the word—nutrition—all your life.  I bet strawberry  -free source JD you’ve even heard that exercise it also a key component for your health fitness.  These 2 words:  nutrition and exercise go hand-in-hand.  Therefore, nutrition + exercise = a healthier [new] you!  Just like, when you get up each morning and shower, wash your face and brush your teeth.  These are done repeatedly, over and over again.  They are a habit.  Eventually the exercise part of the equation  will become a habit too.  The bottom-line: the food we take in bathes the body and nourishment is provided to the body.  This nourishment comes in the form of nutrients – and the nutrients your body and my body needs—in just the right amounts, but not over done.  Nutrition is based upon years of scientific study.  Good nutrition habits or in other words, good food choices can reduce your risk for diseases such as heart disease, certain cancers, diabetes, stroke, osteoporosis, being over weight and a host of other diseases too.


Food Choice:  Is yours pleasurable?

I believe most people have complex patterns of thinking, feeling, and behavior that they use to deal with problems; however, identifying unsatisfactory coping patterns and working to improve them are goals. Most people resort to food as comfort in these instances. Therefore, working towards a healthier lifestyle can be both -- short-tem and long-term -- achievable and measurable goals with positive outcomes.

Your food choices have been shaped and molded throughout your life by many factors.  For instance, your culture; your immediate family; your extended family; your view about yourself and what you believe.  In addition, your access to food and food choices and what you already know from credible sources about food and nutrition play a big part. 

Once you’ve identified your food choices, your food should taste good to you and provide a feeling of pleasure and satiety too.  We already know that our food choices are going to contain the nutrients and best nutritional value and, let’s make sure to enjoy the aroma of your food, as it cooks, the appearance as you plate and garnish your dish, the textures that are in different food items prepared for the meal and the flavor and appeal you have provided for yourself.  Overall, good healthy eating can provide pleasure from the incorporation of foods from all food groups in your daily meals.

Tuesday, February 10, 2009

Mediterranean-style Cuisine Linked to helping Dementia

meddietx-topper-medium-Robert Deutch USA Today

By Mary Brophy Marcus, USA TODAY

A new study suggests a diet laden with fish, olive oil, veggies and other foods common in Mediterranean-style cuisine may help ward off mild cognitive impairment, sometimes called borderline dementia. The study also suggests this diet reduces the chance of transitioning from mild cognitive decline to Alzheimer's disease.

"We know from previous research that a healthy diet like this is protective for cardiovascular risk factors like cholesterol, hypertension and diabetes. Now this current study shows it may help brain function too," says Nikolaos Scarmeas, assistant professor of clinical neurology at the Taub Institute for Research on Alzheimer's Disease and the Aging Brain at Columbia University Medical Center.

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Scarmeas and other researchers at Columbia examined, interviewed and screened 1,393 individuals with healthy brains and 482 patients with mild cognitive impairment. Study participants were questioned about their eating habits.

The study, in this month's Archives of Neurology, reports that over an average of 4½ years of follow-up, 275 of the 1,393 study participants who did not have mild cognitive impairment developed the condition. Those who had the highest adherence to a Mediterranean diet — a menu rich in vegetables, legumes and fish, low in fat, meat and dairy, and high in monounsaturated fats like those in olive oil — had a 28% lower risk of developing mild cognitive impairment than the one-third of participants who had the lowest scores for Mediterranean diet adherence. The middle one-third group had a 17% lower risk of developing mild cognitive impairment than those who ate the fewest Mediterranean foods.

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Of the 482 study participants who had mild cognitive impairment at the beginning of the study, 106 developed Alzheimer's disease roughly 4 years later. The one-third of participants with the highest scores for Mediterranean diet adherence had a 48% less risk of developing Alzheimer's than the one-third with the lowest diet scores.

Previous research has found a similar association for subjects with Alzheimer's disease, but this is the first report connecting a Mediterranean diet with decreased risk of mild cognitive impairment, says Scott Turner, program director of the Memory Disorders Program at Georgetown University. "The findings are important and intriguing."

Scarmeas says clinical studies that randomly assign people to a Mediterranean diet or another diet are needed to prove that a Mediterranean diet protects against cognitive decline.

But beginning healthier eating habits earlier than the golden years may be the key, says Duke University Medical Center aging expert Murali Doraiswamy. "Since Alzheimer's changes may start in the brain decades before memory loss occurs, what you eat starting in your midlife may be crucial," he says.

USA Today 02/09/2009; Photography: Robert Deutsch

Sunday, February 8, 2009

Contracting Economy: Thank you is never wrong

996696439_afe5309dc8_m victoria It seems that we are in a contracting economy, whereby consumers don’t have money to put into the economy. With that said, in my opinion, one of the most under-utilized words in the English language is, “Thank you.” Since thank you doesn’t require much, and certainly, not money, I’d like to say: “Thank you” to my followers for belonging to my blog. The numbers are not important, but being appreciated is important.

As I sat in Church this morning and thanked God for my blessings, I also thanked him for those that follow my blog. I have wanted to construct my own blog and my own website for a very long time. Now, I have finally accomplished both of these goals that have been very important to me, for you. There has been a lot of thought put into the blog and into the website. I have also added a poll this week to help me --help you-- with your interests, as they relate to nutrition and food. If you decide to take the poll, it’s just another tool to assist me in providing topics of interest to my readers.’

As a way to say “Thank you” to my followers’, I have decided that Sunday will be “Followers Day.” What do I mean by this? Well, I am going to rename “followers” to “My Neighborhood Friends” and, provide a Healthy Recipe to you each Sunday as my way of saying,”Thank you for following my blog: “From a Dietitian’s Perspective.” As a dietetics practitioner and a person, this is one way I can “give back.”

Here’s today’s Recipe: Spicy Chicken Salad

This is an excellent recipe for leftover roast chicken. Add the dressing just before serving, so that the spinach retains its crispness.

PREP Time: 10 Minutes

Serves: 4

Serving Size: 1 Cup


8 oz. Spinach leaves

3 celery stalks, thinly sliced

1/2 cucumber, thinly sliced

2 scallions, thinly sliced

3 T chopped fresh parsley

12 oz.boneless, lean roast chicken, thinly sliced

Almonds, (regular or smoked) to garnish


1” Piece of ginger root, finely chopped

3 T olive oil

1 T white wine vinegar

1 T honey

1/2 tsp. ground cinnamon

salt and pepper to taste

Cooks tip: Add some cherry tomatoes for color


1. Thoroughly wash and dry the spinach leaves on paper towels

2. Toss the celery, cucumber, and scallions with spinach and parsley in a large bowl.

3. Transfer the salad ingredients to serving plates and arrange the chicken on top.

4. To make the dressing, combine the grated ginger, olive oil, wine vinegar, honey and cinnamon in a screw-topped jar and shake well to mix. Season with the salt and pepper to taste.

5. Pour the dressing over the salad. Scatter a few smoked almonds over the salad to garnish, if using.

Nutrition Information:

Calories 225; Protein 25g,Carbohydrate 4g, Sugars 4g, total Fat 12g, Saturated Fat 2g

Have a wonderful day,





Original Recipe Source: 1,000 Low Fat, Salt, Sugar & cholesterol Recipes Paragon Publishing Company, Copyright 1999-2003. ________________________________________________________________________________

Saturday, February 7, 2009


Prep: 10 min.

Bake: 70 min

Yield: 12 Servings (1 slice)


1/3 Cup butter

2 T lemon juice

2 eggs – (I use 2 egg whites)*

1+1/2 cup flour, all-purpose

1 tsp. baking powder

1/2 tsp. salt

1/2 cup milk - (I use non-fat milk)*

1 T grated lemon peel

1/2 cup chopped walnuts

1 cup fresh frozen blueberries


Beat butter, sugar, lemon juice, and eggs whites in mixing bowl with whisk. 

Combine flour, baking powder, and salt; stir into egg mixture alternately with milk.  Fold in lemon peel, walnuts, and blueberries.

Pour into 8x4 inch loaf pan, sprayed with cooking spray.

Bake at 350 degree oven, 60 - 70 minutes or until wooden toothpick inserted in center comes out clean.  Cool in pan ~ 10 minutes.  Remove bread from pan. Cool completely.

Nutrition Information:

Per Serving: 1 Slice

204 calories

10g fat (3g saturated fat)

50mg cholesterol

172mg sodium

26g carbohydrate (1g dietary fiber, 13g sugar)

4g protein,4% vitA,5% vitC,3% calcium,3% iron

Original Recipe Source: Dole Foods

*This recipe has been adapted

Friday, February 6, 2009

Salmonella outbreak prompts fixes in food Safety

The Associated Press reports that fixing the nation’s food safety woes many not be possible this year, if President Barack Obama doesn’t makes it a top priority, a senior lawmaker warned after a hearing yepeanutbuttersterday exposed loopholes in government oversight that contributed to the ongoing salmonella outbreak.  Lawmakers  reacted angrily when told that food companies and state safety inspectors don’t have to report to the FDA when test results find pathogens in a processing plant.  “I’d like to see some people go to jail,” Senator Patrick Leahy, D-Vt. said.  “A fine is a cost of doing business.  When somebody thinks they’re going to go to jail if they don’t report something and clean it up, that’s an entirely different matter.”

Thursday, February 5, 2009

Captain Sully: Pilot Calm

Current news reports reveal today that Captain Sully was 'calm' as a cucumber, as the flight bound for its destination never arrived, but rather, took a detour into the Hudson River, last week. The fortitude and inner-strength this well-seasoned and trained Caption displayed was unimaginable, as on-lookers surveyed the wing-filled with people on the water in disbelief. This same -- fortitude and inner-strength--is inside everyone of you, too, but in a different kind of "weigh." Making small gradual steps, just one-at a- time, can make a difference on your journey to a healthier and happier you. For example, let's take a look at vegetables. This food category or food group is a food group that can provide healthy nutrients, and send you on your way, each day, to a healthier you. Just increase your consumption just a little, not a lot. So if you are used to having 2 teaspoons of peas, make it, 1/2 cup. Why did I choose peas? Well, because this is a vegetable that most people don't like. From 30 years of experience, this is a vegetable that I have seen on more patient trays' than the likes of it's cousin, the little trees--broccoli. The nutrients abound; however, try an increase from 2 teaspoons, to 3 teaspoons. Do you know that 3-teaspoons = 1-Tablespoon? Next, try, 1/2 cup of sliced cucumbers. This what we all need to be. Cool as a cucumber, because ,change takes time. Slow gradual changes can yield a bigger serving in the long run, which is more than you could have asked for. Maybe this is all it takes-- be cool as a cucumber like Captain Sully and, we are on our "weigh" to being less in weight number and more rich in antioxidant health to benefit from it's rewards. ~Anthony Sepe

What do you think?

Mushrooms Cut Grapefruit/Drug Effect

Edible Mushrooms Absorb Drug-Altering Chemicals From Grapefruit Juice

By Daniel J. DeNoon
WebMD Health News

Reviewed by Louise Chang, MD

Feb. 3, 2009 - Edible mushrooms counteract the medication-altering effects of grapefruit juice, USDA researchers report.

Aside from being tasty, grapefruit juice is pretty darn good for you. It's full of antioxidants and other beneficial compounds. There's some evidence it may even help protect against cancer and heart disease.

But there's a downside to grapefruit juice. It carries a class of compounds that inhibit the liver enzymes your body needs to eliminate many widely used medications. This grapefruit/drug interaction increases the risk of drug side effects.

Recently, USDA researcher Kyung Myung, PhD, and colleagues found that an inedible fungus somehow absorbs the compounds responsible for the grapefruit/drug interaction.

Now Myung's team has found that an edible mushroom -- Morchella esculenta, better known as the yellow morel -- does the same thing. And, to a slightly lesser extent, so do other edible fungi. So far, the list includes an oyster mushroom variant, red yeast, and even the common button mushroom.

The USDA researchers macerated the mushrooms and killed them by heating them to 250 degrees Fahrenheit. Then they vacuum-filtered the mushroom mash and mixed them with either fresh grapefruit juice or grapefruit juice made from concentrate.

At the highest concentration tested -- about two-thirds of a tablespoon of yellow morel mushroom per 1.7 ounces of juice -- most of the target compounds were removed from grapefruit juice. Lesser effects were seen with the other fungi.

Separate experiments showed that mushrooms didn't remove all of the unwanted compounds from grapefruit juice. The treated juice still had more interactions with liver enzymes than orange juice. But the treated juice was only about half as active as untreated grapefruit juice.

However, Myung and colleagues did not report on how the grapefruit juice tasted after they (presumably) strained off the mushroom mash.

The findings appear in the Nov. 14, 2008, issue of the Journal of Agricultural and Food Chemistry.

View Article Sources Sources


Myung, K. Journal of Agricultural and Food Chemistry, Nov. 14, 2008; vol 56: pp 12064-12068.

News release, American Chemical Society.

© 2009 WebMD, LLC. All rights reserved.

President Obama: Wants to Review How the FDA Operates


Published: February 2, 2009

Filed at 11:52 p.m. ET

WASHINGTON (AP) -- President Barack Obama, whose daughter eats peanut butter several days a week, wants the nation's food safety agency to keep children safe from contaminated foods such as the salmonella-laced peanut products that have sickened 550 people.

Obama says he wants to review how the Food and Drug Administration operates.

''I think that the FDA has not been able to catch some of these things as quickly as I expect them to,'' Obama said in an interview aired Monday on NBC's ''Today'' show.

The president said Americans should be able to rely on the government to keep children safe when they eat peanut butter and that includes his 7-year-old daughter Sasha.

''That's what Sasha eats for lunch probably three times a week. And you know, I don't want to have to worry about whether she's going to get sick as a consequence to having her lunch,'' Obama said.

The FDA had no comment and referred queries to the White House.

White House plans to quickly appoint a new FDA director may be complicated by Senate delays in confirming Tom Daschle to head the Department of Health and Human Services, the agency that oversees the FDA.

More than 800 consumer products, ranging from ice cream to dog biscuits, have been recalled since federal officials traced the source of the salmonella outbreak to a Georgia peanut processor owned by Peanut Corp. of America. Kellogg Co. said Monday it is recalling some Keebler Cookies and Special K Meal Bars. The outbreak may have caused eight deaths.

The number of goods affected could well set a record. At one point last week -- when around 400 products had been identified -- FDA officials were already calling it one of the largest recalls in memory.

Officials said Peanut Corp. shipped products that initially tested positive for salmonella after retesting and getting a negative result. The FDA has asked the Justice Department to launch a criminal investigation into the plant.

Documents showed that until shortly before the salmonella outbreak, federal food safety inspectors had not been to the plant since 2001.

''The FDA is supposed to be a watchdog for consumers, and for too long, this agency has been coming up short,'' said Jean Halloran, director of Food Policy Initiatives for Consumers Union.

Halloran said Congress should give the agency power to order food recalls, require annual inspections of food processing facilities and require processors like Peanut Corp. to disclose when their own tests find tainted products.

Federal officials say the Peanut Corp. plant in Georgia had a salmonella problem dating back at least to June 2007 but had not disclosed it to the FDA.

National brands of jarred peanut butter sold directly to consumers, as well as the perennial must-have Girl Scout Cookies, have been unaffected by the recalls.

FDA officials warn that some smaller companies may have received peanut butter from the Peanut Corp. processing plant in Georgia. On Friday, FDA officials urged consumers to be cautious about ''boutique'' brands of peanut butter, which had not previously figured in the recall.

The Georgia plant processes peanuts for institutions and food companies. But its peanut products are ingredients in hundreds of other of goods, so the recall has just kept growing.

The government has warned consumers to check foods containing peanuts and peanut products against a list of recalled products, available at

Monday, February 2, 2009

Pineapple Heaven- Post Superbowl

A friend asked if I would post something “light” since things were quite spicy on Sunday. So here’s something I’d suggest: A slice ( or square) of Pineapple Heaven Cake


1 Large Can (16 oz) of crushed pineapple

1 Box of Angel Food Cake mix (any brand)

Topping (if desired):

1 container of fat-free cool whip

fresh fruit or 2 tsp. of your favorite berry jelly


  1. Open cake mix and empty into bowl.
  2. Add entire can of crushed pineapple and mix.
  3. Pour into cake pan and follow package directions for oven timing.
  5. Top with fat-free cool whip and fresh fruit or 2 tsp. of your favorite berry jelly


TEACHABLE MOMENT:  Fat free and cholesterol free! Why? Because cholesterol comes from animal products; however, there are calories. That doesn’t give you a license to eat the whole thing, but you sure will be tempted and you sure will feel like you are in, “Heaven.” ( This could also be an answer for someone who is not a chocolate lover.)

*Original Recipe Source: Weight Watchers

Enjoy! ~Anthony