Tuesday, September 29, 2009

Senior Citizens: No COLA?


Food, housing and Medicare costs are going up—our Senior Citizens may not get a Social Security Cost –of- Living Adjustment (COLA.)  For the first time since 1975, low inflation from the economic recession is projected to eliminate the entire COLA for all Seniors through 2011. Time is running out for Congress to ensure seniors get at least a minimal COLA in January.

Already, millions of retirees have lost every penny of their Social Security COLA and more to pay for Medicare-out-of-pocket cost alone.  And with no COLA, at all, can they afford to “ride out” this economy?

Automatic COLAs were started in 1975 to prevent this from happening—to protect the buying power of Social Security beneficiaries.  It is up to this Congress –this year—to uphold that promise! Congress needs to know that seniors need a COLA to help them keep food on their plates and keep pace with rising out-of-pocket health care costs.  Even before it was passed, the Medicare Modernization Act of 2003, was fought—with its enormous subsidies to private insurers –that is still driving-up the out-of-pocket Medicare costs and reducing the value of Seniors Social Security checks today.

We need to help our Seniors by demanding relief from rising prescription drug and health care costs.  Legislation has been endorsed to help raise the Social Security COLA and relieve pressure on seniors’ pocketbooks by establishing a new and more accurate Consumer Price Index (CPI) for Elderly Consumers.  This bill would establish a new CPI reflecting basic costs for individuals 62 years and older—including escalating health care cost – to be used in calculating the annual Social Security COLA.

Similar legislation needs to be passed immediately because Medicare out-of-pocket costs have grown to consume not only 100% of the COLA for millions, but an average of nearly 40% of the entire Social Security benefit check to Seniors.  Imagine the impact if Congress allows the COLA to drop to zero next year for our Seniors’.  This is a battle we must wage for every struggling senior to make ends meet in this economy.  We must convince lawmakers that an immediate legislative priority must be ensuring seniors get a fair COLA next year, and, every year.  It is my opinion, that seniors are already taking a double-whammy from plummeting home values and 401(k) investments on one side… and soaring health care and living costs on the other.  As a result, if Congress does not take action this year? This Zero% COLA will start January 01, 2010.

Rest assured, we can make an impact for our loved ones and the aged: Take time to to write members of congress and push legislation that:

  • provides at least a minimal COLA in 2010 to help with procurement of food and health care costs; and
  • tackles soaring Medicare out-of-pocket costs that continue to erode the value of the Senor Social Security benefit check.

Monday, September 28, 2009

The View and Paula Deen: Awkward Appearance

Here’s a few questions for you:

  • How do you feel about what is seen in this video? 
  • Is finger-licking ever appropriate?
  • What does role model mean to you?

When cookbook author Paula Deen appeared on "The View" on ABC Tuesday, host Barbara Walters lashed out at her for pushing fattening food for children. Deen, a zaftig, Georgia restaurant owner, was on the program to plug her book, "Paula Deen's Cookbook for the Lunchbox Set." "This is a cookbook for kids. Obesity is the No. 1 problem for kids today. Everything you have here is enormously fattening," scolded Walters as she sat by the famous chef.

"This is a cookbook for kids. Obesity is the No. 1 problem for kids today. Everything you have here is enormously fattening"  ~Barbara Walters

Source: Paula-Deen.Love.com/You Tube Video

Sunday, September 27, 2009

Follower Sunday: Thank You Readership! Restaurant Manager and Chef: Shares ‘Secret Sauce’ for Success!

By Anthony J. Sepe



Each Sunday, I thank my readership for their loyalty and dedication to my blog, by providing a healthy recipe.  To those that know, this is a healthy repeat, but for those that are unaware and are new to the blog, this is my way of “giving back.”  It is also a way to “Pay it Forward.”  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.  It is my pleasure to provide for you this week, my friend and my colleague, Chef Brian Hutchings, and his recipe:  “‘Secret Sauce’ for Success.”


Head Shot

Mgr. and Chef Brian Hutchings

I have been in the food service industry for 16 years and eating is one of the best things to do. I started out as a pizza delivery person and worked my way up to managing at casual dinning Applebee's. I live in upstate New York and we get a full spectrum of weather here so it is not always easy to fire up the outdoor grill during the dead of winter. That is why during the summer time, when you get a chance to use it you do. Holidays, camping, time with friends, or birthday parties are a great time to introduce this sauce by cooking it right on or having it on the side for dipping.


© Asian Basting Sauce or Marinade Recipe

Developed and reprinted with permission from Brian Hutchings

Asian Basting Sauce or Marinade

  1. 11oz jar Koon Chun Hoisin Sauce
  2. 1 Tlbs garlic powder
  3. 1 Tlbs Asian fire spice powder
  4. 4 Tlbs honey
  5. 6 Tlbs soy sauce

Great for summer time outdoor cooking on ribs, chicken, or fish.

Saturday, September 26, 2009

Cooking with Tyler Florence

Video:  Tyler Florence: Dad's Meatloaf with Tomato Relish

  • Prep:
  • Cook: 1 hr., 50 mins
  • Ready in: 1 hr., 50 mins
  • Serves:Update


  • 1 onion, finely diced
  • 2 garlic cloves, minced
  • 2 bay leaves
  • 2 red bell peppers, cored, seeded and finely diced
  • 2 tomatoes, halved, seeded and finely diced
  • 1/4 cup chopped fresh flat-leaf parsley
  • 1 (12-ounce) bottle ketchup
  • 1 tablespoon Worcestershire sauce
  • kosher salt and freshly ground black pepper
  • extra-virgin olive oil
  • 1 pound ground beef
  • 1 pound ground pork
  • 3 eggs
  • leaves from 2 fresh thyme sprigs
  • 3 slices white bread, crusts removed and torn into pieces
  • 1/2 cup whole milk
  • sea salt and freshly ground black pepper


Cooking Instructions

Preheat the oven to 350 F.

Coat a skillet with a 2-count of oil and place over medium heat. Sauté the onion, garlic and bay leaves for a few minutes to a base flavor. Throw in the red peppers and cook them for a couple of minutes to soften. Now add the tomatoes; adding them at this point lets them hold their shape and prevents them from disintegrating. Stir in the parsley, ketchup and Worcestershire; season with salt and pepper. Simmer the relish for 10 minutes to pull all the flavors together. Remove it from the heat; you should have about 4 cups of relish.

In a large mixing bowl soak the bread pieces in the whole milk. Set aside. In a separate large mixing bowl, combine the ground beef with the ground pork and mix well. Squeeze out the milk from the bread and add the bread to mixing bowl. Add the eggs, 1 cup of the tomato relish, and thyme; season with salt and pepper. Mix well with hands. To test, fry a small "hamburger" patty of the meatloaf until cooked; the patty should hold together but still have a soft consistency. Taste the patty for seasoning.

Take a small baking tray and line with parchment paper. Form the meat into a loaf shape on the tray and top with another 1/2 cup of the tomato relish.

Bake the meatloaf for 1 to 1 1/2 hours until the juices run clear and meat is tender -- it should spring back lightly when pressed. Remove the meatloaf from the oven and let it cool a bit before slicing. Serve with the remaining tomato relish on the side.

Source: Food AOL

Friday, September 25, 2009

Ricotta Fritters CIA -Style

If the ricotta is very wet, be sure to drain it well before proceeding with the recipe, and adjust the amount of flour if necessary. If you can replace the baking powder with a single packet of Italian lievito for dolci (look for it in Italian specialty stores), you might just have the perfect recipe.


Serves 4 to 6

8 ounces fresh ricotta, drained
4 large eggs
6 tablespoons sugar
1 tablespoon dark rum
3 tablespoons fresh orange juice
1 teaspoon baking powder
Pinch of salt
1 cup all-purpose flour, as needed
2 quarts canola or peanut oil for frying
Powdered or granulated sugar, for dusting


1. Mix all ingredients except the flour together.  Add the flour a little at a time as needed, until the dough is not too wet and it resembles a very wet bread dough.
2. Heat the oil to 350°F.
3. Using a teaspoon, carefully drop the fritters into the hot oil. It is best to work in batches and not overcrowd the pan. Let cook for 5 minutes, or until lightly brown.
4. Remove the fritters from the oil and let drain on paper towels. Dust with powdered or granulated sugar and serve hot.

Source and Photo: Culinary Intelligence, CIA, Hyde Park, NY

Wednesday, September 23, 2009

Video: People Really Like Milk

Thought I would share thhis music video about milk with all of you! Enjoy http://www.youtube.com/user/thebillykellyshow#play/all

Tuesday, September 22, 2009

Baking: Any others?


        Chef Mollie

The following initial 35 words have been identified with or having to do with, baking.  Can you think of some others?

(6 words added: 09/22/2009; all caps)  Thanks Tamara and Gina!

  1. Bars
  3. Biscuits
  4. Blend
  5. Bowl
  6. Bread
  7. Butter
  8. Cake
  9. Chocolate
  10. Cinnamon
  11. Cookies
  12. Cool
  13. Cream
  15. DOUGH
  16. Egg
  17. Filling
  18. Flour
  19. LOAF
  20. Knead
  21. Measure
  22. Milk
  23. Mixer
  24. Mixes
  25. Muffin
  26. Nuts
  27. Oil
  28. Pan
  29. Pastry
  30. Pie
  31. POWDER
  32. Rolling Pin
  33. Rolls
  34. Salt
  35. Shortening
  36. Soda
  38. Spoons
  39. Sugar
  40. Vanilla
  41. Yeast

Sunday, September 20, 2009

Follower Sunday: Thank You Readership! Rebecca Subbiah, RD invigorates the soul with a Zesty Italian Recipe

By Anthony J. Sepe



Each Sunday, I thank my readership for their loyalty and dedication to my blog, by providing a healthy recipe.  To those that know, this is a healthy repeat, but for those that are unaware and are new to the blog, this is my way of “giving back.”  It is also a way to “Pay it Forward.”  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.  It is my pleasure to provide for you this week, my colleague and blogger friend, Rebecca Subbiah and her “Zesty Italian Sauce Recipe.”


Rebecca Subbiah RD, LDN, cPT

Rebecca Subbiah RD, LDN cPT is a Registered Dietitian, Freelance Writer and Personal Trainer, with over 8 years of experience in a variety of clinical areas. She has worked both in the United Kingdom and America. Her Forte is weight management and motivational interviewing and is certified in adult weight management with the American Dietetic Association.

Photo 53

© Rebecca’s Zesty Italian Sauce Recipe

Developed and reprinted with permission from Rebecca Subbiah


4 Roma tomatoes

8 cherry tomatoes

3 cloves of garlic


1/2 pack of Italian salami

1/2 red onion

3 crushed red chili's

1/4 green pepper


  1. Sauté the onion, garlic, green pepper in olive oil until nearly cooked.
  2. Then add tomatoes and simmer slowly (about 20 min until fully reduced down) with salami, and a pinch of Italian herbs, salt and red chili's
  3. Serve with green salad and linguine.
  4. Enjoy this simple and healthy meal, with 1/2 a plate of salad and 1 cup of pasta.


Thursday, September 17, 2009

Kitchen help these days is getting better

They help out around the house and in the kitchen...


Hope this brings a smile to your face today!  :)


Wednesday, September 16, 2009

Vulnerable Seniors: Social Security “Notch Baby” Reform

1223845413t9Pf22 Americans born from 1917 through 1926 receive Social Security  benefits that are lower than those for persons born before or after this period with the same earnings record.  This long-standing injustice has shortchanged Social Security beneficiaries known as “Notch Babies” since 1977.  The term “Notch Baby” refers to the disparity in Social Security benefits currently being paid to people born between those years.  Done mistakenly, this has caused serious harm to the benefits of those notch babies. The standard of living and /or financial condition could change for many with the increase in money owed to them i.e. be able to buy more food to eat properly and eat more healthfully.

Legislation has recently been introduced in the U.S. Senate and House that, if passed, will result in a settlement payment of a Social Security benefit check in the amount of $5,000 to these “Notch Babies.”  It is my opinion that, passage of this critical Social Security reform legislation is long overdue.  The bills are titled The Notch Fairness Acts of 2009 and were introduced into the Senate by US Senator David Vitter of Louisiana and into the House by US Representative Ralph Hall of Texas.  This legislation will finally correct this injustice, but as we know, congressional passage is not guaranteed—not by a long shot.

I would urge you to ask your Senators and your Representative to co-sponsor( S.81 and H.R.1067) “The Notch Fairness Act.”  This would be a giant- step- forward for our American Senior Citizens.  It seems that many members of Congress do not understand this Notch Baby issue and the unfair burden it places on our most vulnerable Seniors.  Please do what you can to assist in correcting the Notch Baby disparity by writing to Congress, helping the elderly, and giving every other Social Security beneficiary fair and equal treatment we all deserve.

Thank you for taking the time to read.

Monday, September 14, 2009

Hidden Persuaders

1242440239gpzzlB Eating healthy can be difficult because of hidden messages.  These messages can lead to eating unhealthy and developing habits that can be avoided. Trying some of these tips can be helpful:

  • Be aware of the size and shape of containers.  It’s the amount of food that counts.
  • Use smaller plates and bowls.  Empty plates and bowls, even those of a smaller size, cue some people to stop eating sooner.
  • Read nutrition labels, paying closer attention to the serving size listed.  Consider the facts; the calories are important.
  • Look past the packaging.  The wording on a food’s package or the language on a menu can influence  us to actually like a food better, increasing the risk of overeating.
  • Keep visual reminders of how much we are eating.  Keep wrappers, empty containers, bones and other reminders of just how much is actually consumed at that meal.
  • Try to control impulse purchasing.  Try not to let the signs encourage us to purchase more than we need; keep a grocery list handy.

Sunday, September 13, 2009

Follower Sunday: Thank You Readership! Food & Wine Magazine’s Best New Chef of 2009 Contributes to Cerebral Palsy with Healthy Recipe

By Anthony J. Sepe



Each Sunday, I thank my readership for their loyalty and dedication to my blog, by providing a healthy recipe.  To those that know, this is a healthy repeat, but for those that are unaware and are new to the blog, this is my way of “giving back.”  It is also a way to “Pay it Forward.”  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.  It is my pleasure to provide for you this week, my colleague and Chef, Kelly English and his recipe:  “Restaurant Iris Beet Salad.”


Chef Kelly English headshot_JPEG

chef kelly english
             restaurant iris


Born and raised in southern Louisiana, Chef Kelly English has learned a thing or two about authentic Cajun and Creole cuisine.  After putting himself through college at the University of Mississippi by working as a cook in local kitchens, English decided
to get serious about his passion for food. He graduated from the prestigious Culinary Institute of America at the top of his class, and has studied both in Spain and France.  The majority of his culinary education, however, came under
the direction of award-winning chef, Chef John Besh.

After many years training under Besh, English was ready to spread his wings. He came to Memphis with hopes of opening his own restaurant and bringing his unique style of cooking to Memphis diners. In April 2008, English opened Restaurant Iris, a French-Creole restaurant, in the historic Overton Square of midtown Memphis.

English and his team have taken the Memphis dining scene by storm in the restaurant’s first year. Restaurant Iris received a four-star review from the Commercial Appeal and was voted Memphis’ “Best New Restaurant,” “Best Service,” and “Most Romantic Restaurant,” by Memphis Magazine readers.
Memphis Magazine also awarded Restaurant Iris a 4.5 out of five star review. English’s restaurant was also voted “Best New Restaurant” by the Memphis Flyer, was named “Editors Choice: Best Restaurant” by At Home Tennessee,
“Best Bet Outside of Louisiana” by Louisiana Life Magazine, and “Hot New Restaurant” by Delta Magazine.

In April 2009, English was named Food & Wine Magazine’s Best New Chef. This title, which has recognized rising stars since 1988, is awarded to exceptionally talented men and women who are pushing culinary boundaries throughout the country.



© Restaurant Iris Beet Salad

Developed and reprinted with permission from Chef Kelly English and Restaurant Iris

Serves 4


  1. 12 beets
  2. ~ 3 tbsp. Salt
  3. ~ 18 oz. Olive oil
  4. 1 cup Sugar
  5. 3 cups Champagne vinegar
  6. 2 ½ Water
  7. 6 oz. Pepper Jelly
  8. 12 oz. Red wine vinegar
  9. Feta or Blue cheese
  10. Salad greens

Optional: tomatoes, cucumbers, local vegetables

Beet preparation:

Wash 12 beets. Place beets in a bowl. Add 1 tbsp. salt. Toss beats in olive oil. Place beets in baking dish. Cover with aluminum foil. Roast at 350 degrees for one hour or until tender. Remove beets while still hot. Wipe skins off beets with kitchen or paper towel. Slice beets. Marinate in mixture of 1 cup sugar, 2 tbsp. salt, 3 cups champagne vinegar, 2 ½ cups water. Let sit for 24 hours.

Vinaigrette dressing preparation:

Mix 6 oz. pepper jelly with 12 oz. red wine vinegar, and 18 oz. olive oil seasoned with salt and pepper.

To serve:

Place beet slices on paper towels to drain. Sprinkle with your favorite low-fat feta or blue cheese. Wash salad greens. Toss with vinaigrette dressing to your liking. Add tomatoes, cucumbers, or local vegetables if available.


Chef Kelly English


Tuesday, September 8, 2009

Don’t Use Social Security and Medicare to pay down the deficit

Today’s retirees are relying more and more on Social Security and Medicare as our 401(k) balances have diminished, housing values have plummeted, and food, health care, and energy costs have soared.

We are in a debt crisis created not by Social Security and Medicare, but by spending on “other” priorities: tax cuts for mostly wealthy Americans…seemingly endless federal bailouts—an economy in recession--  And now, with mounting public concern over the projected $1.8 TRILLION current year deficit, federal spending on Social Security and Medicare is being questioned like never before.

Some days it seems like a growing number are joining fiscal conservatives in labeling Social Security and Medicare as economic threats that should be slashed to reduce the federal deficit.  Barely a day goes by when someone in the media buys into this false claim to some degree.  And at a time when proposals are on the table for dangerous entitlement spending cuts and “reforms”—who will congress be listening to? 

Social Security and Medicare—our largest and most successful entitlement programs—did not cause the economic problems we face; however, Social Security and Medicare do need Congress’ priority attention, but not as part of a deficit reduction plan.  As critical lifelines for tens of millions of America’s retirees, these programs must not be “lumped” together and subjected to spending cuts to achieve arbitrary budget goals.  Social Security’s long-term health relies on a plan that will close-up its long-term gap, not weaken its finances! 

12381659030v9RCU And Medicare, with skyrocketing costs driven by privatization and health care inflation, must be strengthened as part of national health care reform – not crippled by spending cuts that hurt beneficiaries!  Even still, these facts are falling by the wayside as powerful forces in Washington continue to advance an agenda to unravel our entitlement programs.  Fiscal conservatives in Washington are making it increasingly clear:  They want to put a large bull’s eye on Social Security and Medicare.

Indeed, this politically influential group of economists, conservative think tanks, and deficit hawks applaud any proposal that includes entitlement cuts.  This group said the debt crisis is “an opportunity” to make the case for entitlement cuts.  And these proponents of entitlement spending cuts have put big money behind their high-profile campaigns.  We cannot begin to match their financial strength, but neither can we afford to retreat from a battle so critical to the well-being of those approaching and those of retired Americans.

Let’s be reminded about Peter G. Peterson, who has poured $1 BILLION into a foundation to “educate” Americans that the government can no longer afford Social Security and Medicare.  This is an absolute myth.  Other organizations have also followed suit, including the Concord Coalition (founded by none other than Peter G. Peterson) and the Urban Institute—both using the debt crisis as justification to cut entitlements.  These dangerous ideas are being fought and staving off harmful proposals—since they began gaining momentum under the Bush Administration.  And now, against the backdrop of a $1.8 TRILLION current year deficit that is strangling federal spending, we have to fight harder than ever.  This is the one proven way to ensure Social Security and Medicare are protected from proposals that would undermine future benefits. 

Opponents of this fight, continue their efforts through the media to convince the public—and, of course, the White House and Capitol Hill –that Social Security and Medicare are unsustainable.  Social Security and Medicare did not cause the deficit crisis and must not be sacrificed to solve it; rather, these programs need to be addressed individually and strengthened to meet the future needs of those nearing retirement and of retirees today, and in generations to come!

Monday, September 7, 2009

Labor Day: 7-Layer Dip


This is a low-fat alternative to the usual chips and dip, but this healthy recipe is a healthy delicious dip, that I believe you will enjoy!


  • 1-16 oz can pinto beans, rinsed and drained
  • Several drops of hot red pepper sauce, or to taste
  • 1 tomato, chopped
  • 1/2 green pepper seeded and chopped
  • 1 cup salsa
  • 1 cup nonfat sour cream
  • 3/4 cup shredded nonfat cheddar cheese
  • 4 scallions, thinly sliced
  • 10 pitted small black olives, sliced



  1. In a blender or food processor, puree the beans, pepper sauce and 2 Tablespoons of water.  Transfer to a 12” serving platter; spread in a thin layer on  the platter.
  2. Leaving a 1’ border, top the bean mixture evenly with the tomato, bell pepper and salsa. Leaving a 1” border, top the tomato layer evenly with the sour cream and cheese.  Sprinkle with the scallions and olives.

Nutrition information:  Calories 89; Total fat 1g; Saturated fat 0g; Cholesterol 1mg; Sodium 365mg;Total Carbohydrate 12g;Dietary Fiber 2g;Protein 8g; Calcium 150mg

Source: Weight Watchers

Sunday, September 6, 2009

Follower Sunday: Thank You Readership! LEAP Therapist and Dietitian offers Child-Inspired ‘Sneaky’ Smoothie


By Anthony J. Sepe



Each Sunday, I thank my readership for their loyalty and dedication to my blog, by providing a healthy recipe.  To those that know, this is a healthy repeat, but for those that are unaware and are new to the blog, this is my way of “giving back.”  It is also a way to “Pay it Forward.”  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.  It is my pleasure to provide for you this week, my colleague Jan Patenaude, and her recipe:  “Sneaky” Cream-Cicle Smoothie.

Jan's Headshot

     Jan Patenaude, RD, CLT


Jan Patenaude is a Consultant Dietitian and Freelance Writer, consulting and telecommuting from her home office high in the western Colorado Rocky Mountains.

She has over 28 years experience in Medical Nutrition Therapy and nutrition consulting to hospitals, nursing homes, drug/alcohol rehab facilities, home health care, employee and corporate health, food companies and her own private practice. She received her undergraduate training at the University of Minnesota, the University of North Dakota and Viterbo University, where she obtained her BS degree in Community/Medical Dietetics via a CUP, Coordinated Undergraduate Program in 1982.

Her special expertise is in the emerging field of delayed food sensitivity testing and therapy. She counsels patients with inflammatory conditions such as Irritable Bowel Syndrome, Migraine, Fibromyalgia, Chronic Fatigue Syndrome, Crohn’s disease, IBD and more. She is a consultant to the laboratory that patented the MRT (Mediator Release Test) and is co-author of the Certified LEAP Therapist training program, a 40 hour self-study course and is a mentor to dietitians new to this diet therapy.

She is a sought after speaker to state and national dietetic association meetings, sharing with others her enthusiasm for the MRT test and LEAP diet protocols, changing lives for the better, one client or one RD at a time.



"Sneaky" Cream-Cicle Smoothie

© “Sneaky” Cream-Cicle Smoothie

Developed and reprinted with permission from Jan Patenaude

  • Mix equal portions milk and orange juice. Blenderize with 1-2 ice cubes. Serve.

(The sneaky part is young children never see this as just 1/2 milk/1/2 orange juice. They think it's a real treat and enjoy getting their milk and a fruit serving.)

Jan Patenaude, RD, CLT
Consultant, Writer, Speaker
Director of Medical Nutrition
Signet Diagnostic Corporation

Saturday, September 5, 2009

Outsmart Sugar Cravings: Super Snacks

 11775233034yh9Dd Many times sugar cravings can derail even the most carefully devised eating plans; however, if we substitute these healthy munchies for sweet heavy-hitters, we can snack ourselves on the way to being healthier and provide our bodies with healthy nutrition.

  • Chew  sugar-free gum, which can burn more calories
  • Eat an apple or a handful of baby carrots between meals.  Naturally, sweet, they can tide  us over to the next meal.
  • Add protein, like cottage cheese or peanut butter, to your snack to feel even more full for a longer period of time.
  • Reach for peanuts. Unlike most salty foods, peanuts will not make you crave sugar.  They’re protein-rich and very satisfying and compensate for the extra calories naturally.
  • Air-popped popcorn of your own, which can be sprayed with Pam spray and then add spices of your liking i.e., chili powder etc.  this is a fiber-rich, low-calorie alternative to sweets.

Wednesday, September 2, 2009

September: Fruit and Veggies Month




Happy September and Happy Fruit and Veggies Month to you!

1208278993YsYEW6 May I suggest to you:   Try a new fruit and try a new vegetable each week.  Let’s talk about PAPAYA.  Papaya is known as an enhancer of digestion and to sooth inflammation with this juicy gem.  Maria Lissandrello describes papaya as an “exotic fruit.”  This is a fruit that we can make room for in our everyday diet because it is so versatile (it works in sweet and savory dishes) and easy to eat.  For example, just use a spoon to scoop it right out of its skin, the buttery, and bright orange fruit now found year-round in most supermarkets, is a natural nutritional superstar.

Papaya’s main claim to fame is that it is the only source of papain, an enzyme that breaks down proteins and improves digestion. The enzyme is also reported as an effective anti-inflammatory, proven to ease stings, burns wounds and in some cases, preoperative. pain.  “Papain increases the production of immune cells called cytokines to speed healing.  It also slows the blood-clotting mechanism, which improves circulation and boosts the delivery of oxygen and nutrients to the inflamed area,” explains Eric Braverman, MD, author of Younger (Thinner) You Diet.

  • When shopping,avoid papaya that are bruised, shriveled, or have soft spots.
  • Papayas are picked green and will ripen at room temperature;they’re ready to eat when the skin is reddish-yellow and yields slightly to the the touch (like a pear)
  • Once ripe, store papayas in a plastic bag in the refrigerator for up to 1 week.

For Healthy Nutrition, try the following smoothie:


Papaya, Peach and Strawberry Smoothie

Developed and Reprinted with Permission of Anthony J Sepe

  1. 1 Cup of Papaya
  2. 1 Cup of Peaches
  3. 1 Cup of Strawberries
  4. 1/2 cup of low-fat or fat-free milk
  5. 1 Tbsp. lime juice
  6. 1 Tbsp. lemon juice
  7. 1 tsp. nectar, honey, or brown sugar
  8. Grated ginger
  9. Dash of nutmeg

Puree all ingredients in blender until smooth.