Sunday, May 31, 2009

Follower Sunday: “Thank You Readership!”Guest-Chef Sarah-Jane Bedwell: Nashville’s Nutrition Expert, Here!

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 introduce this week, my colleague, and Guest-Chef, Sarah-Jane Bedwell, RD, LDN.


Sarah-Jane Bedwell, RD, LDN

Sarah-Jane is a Registered Dietitian/Nutritionist certified by the American Dietetic Association and licensed in Tennessee.

Education and Experience:

She graduated magna cum laude with a major in dietetics and minor in exercise science from Harding University. Sarah-Jane completed her dietetic internship, with an emphasis on Medical Nutrition Therapy at Vanderbilt University Medical Center.

Her nutrition experience includes both clinical and community work. She served in a previous position as a renal dietitian for over 80 patients at a kidney dialysis clinic, where she interpreted lab data and made treatment recommendations as well as conducted weekly one-one-on renal and diabetic diet educations with the patients. In her current position as Community Nutrition Educator at Williamson Medical Center, Sarah-Jane serves as a representative of the hospital speaking on various nutrition-related topics to large community groups and businesses. She also serves as a hospital representative at health fairs and community events by operating a nutrition screening and information booth.

Sarah-Jane has developed two cutting-edge nutrition programs: Couture Nutrition for Women and POWER Nutrition for Men, which she uses with her clients in her private practice, where she specializes in Nutrition Therapy for various medical conditions and weight-loss by design.

Sarah-Jane is active in her national, state, and local dietetic associations and is currently serving on the Nashville Dietetic Association Board as Council on Professional Issues Chair. She is also serving as a preceptor for the Vanderbilt University Medical Center’s Dietetic Internship, teaching graduate students about the different roles of a registered dietitian in private practice.


Sarah-Jane also enjoys fitness, as she ran on a championship NCAA cross-country team and was a cheerleader in college. She has completed numerous road races including 3 marathons. In her spare time, Sarah-Jane enjoys cooking healthy meals and spending time with her husband and their two miniature dachshunds, Inky and Buddy.


Sarah-Jane’s volunteer experience includes teaching nutrition programs to children at the public library as a part of National Nutrition Month as well as giving nutrition talks for senior citizen groups. Sarah-Jane also enjoys participating in various food drive events. She is involved in several different ministries at her church, Hillsboro church of Christ.



©  Pan Glazed Chicken with Basil

Recipe reprinted with permission by and  Sarah-Jane Bedwell, RD LDN.


Pan Glazed Chicken with Basil (super fast and easy!)

4 (4-ounce) chicken breast halves, skinned and boned

1/2 tsp salt

1/2 tsp fresh ground pepper

2 tsp olive oil

2 Tbsp balsamic vinegar

2 Tbsp honey

2 Tbsp chopped fresh basil

1 Tbsp feta cheese

Sprinkle both sides of chicken with salt and pepper. Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 5 minutes or until lightly browned. Turn chicken and cook 6 minutes or until chicken is done. Stir in vinegar, honey, and basil; cook 1 additional minute. Remove from heat, sprinkle with feta and serve. Yield: 4 servings

sarah-jane bedwell, R.D., L.D.N.
Nashville's Nutrition Expert


Thursday, May 28, 2009

Flavored Fish of Rome

by Anthony J Sepe



Flounder, otherwise known as sole, was the flavored fish in Ancient Rome.  It was called Solea Jovi. A famous French chef of the 19th century created fillet de sole.  Depending on the species, the sizes of flounder and sole vary greatly.  they are sold either dressed whole or as fillets, which should be firm and moist.


Flounder with grapes

6 flounder fillets, skinned

Salt and pepper to taste

2 T butter, cut small

1/2 c slivered almonds

1/2 lemon, juice

1 c seedless grapes

1/4 c fresh parsley

1/2 cup chicken broth



Preheat oven to 400 degrees. Arrange fillets in a shallow baking dish.  Sprinkle fillets with salt and pepper.  Dot with butter bits.  Combine almonds, lemon juice, grapes and parsley, and spread over the fish.  Pour broth over the fillets.  Bake uncovered for 15 minutes or until just tender.  Serves 6. 


Wednesday, May 27, 2009

Stubborn Problems for some

by Anthony J. Sepe


1144931168QKkZzX Constipation is a difficulty, that many face, as we age. The system or digestive system just starts to slow down and get a little sluggish.  To make this problem even more difficult, sometimes there tends to be a decrease in fiber and fluids, and being more sedentary, than more active, can make this problem worse.  Stools may become hard, which can cause more straining.  Your normal schedule may become disrupted.

I’ve been asked if taking mineral oil is good for constipation.  This method really isn’t recommended because it can further the loss of Vitamins A,D,E and K, which are the fat-soluble vitamins that we need.


These things can help keep you more regular and on schedule:  Increasing fluids, fiber, staying more physically active as possible, and increasing fruit and vegetable consumption.  If these only provide minimal relief for you, do discuss this sometimes embarrassing difficulty with your dietitian and with your doctor for other options for your distress.

Monday, May 25, 2009

Memorial Day Hungarian-Style Potatoes and Green Beans



11530848796cL13p    1188260202NZ10cj   Pair this quick and easy side dish with grilled pork chops and a tossed salad for a satisfying holiday meal.  (Also, something delicious besides the same hotdogs and hamburgers.)  Aside from being a tasty dish, it is packed with vitamin C and fiber.  It adds a new spin to an old reliable, namely potatoes, and has a low-point value for those that follow Weight Watcher’s.

Hungarian-Style Potatoes and Green Beans

1 cup red potatoes, halved and sliced

1 cup fresh green bean

1/2 cup onion, quartered and sliced

1 tsp sun-dried tomato, rehydrated and chopped

1 tsp fresh parsley

1 tsp olive oil

1 tsp butter

dash paprika


  1. Place the potatoes and green bean in a microwave-bowl. Add a small amount of water. Cover and microwave on high for 3 minutes. Let stand for 2 minutes.
  2. Add the onion and continue to microwave on high for 1 minute more. Let stand for 1 minute.
  3. Discard water and empty vegetables into the bowl. Toss with the tomato, parsley, olive oil, butter, and paprika. Serve with your meal.  Enjoy!!

Source: Weight Watcher’s 2 points per serving.

Sunday, May 24, 2009

Follower Sunday: “Thank You Readership!”Guest-Chef Sean O’Brien: The Willow Restaurant, Ithaca, NY

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 introduce this week, Chef Sean O’Brien from The Willow, Ithaca, New York with Grilled Escolar.


Sean O'Brien Co-Owner Willow Restaurant, at 202 E. Falls St. in Ithaca NY.
Willow has been around since October 2001.  It was a collaboration of ideas and restaurants I had spent working in since I graduated from Johnson & Wales in 1996.
My wife and I also created Willow with the intent of being surrounded by family and friends.  
We both grew up in Ithaca, and returned, after spending time in Westchester Co. NY, Washington D.C. and lastly in Fairfield Co. Conn.   At Willow we create Contemporary American Cuisine, using as much fresh and local product as possible.  
The following recipe (menu item) was made with the Vegan population in mind, however by adding the grilled Escolar to it we also appeal to the non vegans.  
We hope you enjoy.



©  Grilled Escolar

Recipe reprinted with permission by Chef Sean O’Brien.

Grilled Escolar with Braised Swiss Chard, Toasted Quinoa, Caramelized Onions and Kalamata Olive Broth
Four 7-ounce pieces of escolar (salmon can be substituted), marinated in olive oil, salt and pepper, your favorite herbs and 1 teaspoon smoked paprika.

1 1/2 cups dry quinoa
1 tablespoon olive oil
1 small white onion, diced
1/2 cup white wine
2 cups vegetable stock
Zest and juice of one orange
Pinch of red chili flakes
1 teaspoon fresh thyme
Salt and pepper to taste

2 large white onions, julienned
2 tablespoons olive oil
1/4 cup balsamic vinegar
1 teaspoon fresh oregano
Salt and pepper to taste

1 large bunch Swiss chard
1 teaspoon shallots, diced
1 teaspoon garlic, diced
1 tablespoon olive oil
1/2 cup white wine
1/2 cup vegetable stock
Salt and pepper to taste

1 tablespoon olive oil
1 red onion, diced
2 cloves garlic, chopped
1 shallot, chopped
1/2 cup white sugar
1/2 cup sherry vinegar
1 cup kalamata olives, chopped
3 cups vegetable stock
Zest and juice from one orange
Salt and pepper to taste
Marinate four 7- to 8-ounce pieces of escolar in olive oil, salt and pepper, fresh herbs and 1 teaspoon smoked paprika.

For the quinoa: Start with1 1/2 cups dry quinoa, toast in dry sauté pan or in oven until golden brown and you get a nutty smell. In a saucepan on medium heat, add 1 tablespoon olive oil and one small white onion, diced. Cook until translucent and then add quinoa. Let them toast together for one minute and then add 1/2 cup white wine and reduce volume by half. Once reduced, add 2 cups vegetable stock, zest and juice of one orange and one pinch of red chili flakes. Reduce heat to simmer, stirring occasionally. Let simmer for 20 minutes until quinoa opens up and is fluffy. At the last minute, add salt and pepper and 1 teaspoon fresh thyme and set aside.
For the onions: Julienne two large white onions. In a heavy- bottom pan, add 2 tablespoons olive oil and heat on medium heat. Add the onions and stir often. Stir often to prevent onions from burning, and try to remove natural sugars from bottom of pan with a wooden spoon; it is these sugars that will caramelize the onions. Once the onions are the color of milk chocolate, add 1/4 cup balsamic vinegar, salt and pepper to taste and 1 teaspoon fresh oregano. Reduce until the onions are dry and then remove from heat.
For the Swiss chard: Remove the center rib from one large bunch of Swiss chard and cut the leaves into half-inch strips. In a sauté pan, add one teaspoon diced shallots, one teaspoon diced garlic and one tablespoon olive oil. Over medium heat, let the garlic and shallots toast to golden brown. Add the Swiss chard and toss quickly. Add 1/2 cup white wine and reduce. Then, add 1/2 cup vegetable stock and simmer until the chard is tender and almost dry. Season with salt and pepper and your favorite fresh herbs and keep warm.
For the olive broth: In a medium saucepan, heat 1 tablespoon olive oil. Next, add one diced red onion, two cloves of garlic, chopped, and one chopped shallot and let brown. Add 1/2 cup white sugar, 1/2 cup sherry vinegar and 1 cup chopped kalamata olives. Let simmer. Once volume is reduced by half, add 3 cups vegetable stock and the juice and zest of one orange, and let simmer. Once volume is reduced by half, strain the sauce through a fine mesh sieve. Make sure to get all of the juice from the ingredients. Be aware that the olives are salty; adjust seasoning by adding additional black pepper. You can reduce sauce more to desired thickness prior to seasoning.
For the fish: On a hot, well-seasoned grill, cook fish to desired temperature.
Distribute items equally on four plates (using as much or as little olive broth as each diner desires) and serve.
Note: You can use chicken stock instead of vegetable stock, but always be cautious of salt content. You can substitute Salmon for Escolar.
Serves four.

Visit: Sean O'Brien Co-Owner Willow Restaurant, at 202 E. Falls St. in Ithaca NY.

Friday, May 22, 2009

Great News—Recipe Contest!

Dear Readers:

With proper attribution credit given to Oldways and the Mediterranean Foods alliance, I'm writing on behalf of Oldways, the parent organization of the Mediterranean Foods Alliance. This information is from their website to share with you. Why? Because May is Mediterranean Month and they are currently holding a recipe contest.

  • A month to enjoy Mediterranean ingredients, cooking, menus and lifestyles. Celebrate with the MFA, its members and Oldways:

1) Enter the Med Diet Recipe Contest to win Mediterranean foods,

    products, and the Oldways cookbook, “The Oldways Table”.

2) Sample the 7-Day Mediterranean Meal Plan.

Click here to eat Mediterranean every day this week!

3) Look for meal ideas on the MFA website including budget-

friendly recipes and ideas.

4) Follow the Med Month Calendar Tips –

Click here to download your calendar today!


Best of luck!


Thursday, May 21, 2009

Kris: Named “Idol” Winner

by Anthony J Sepe


1119831287z24SYY You are a winner too, because including all foods from all food groups, is healthiest for you.  And, even meat!  There is nothing wrong with eating meat, but the choice, should be healthy-lean cuts of beef.  Yes, cut-off any visible saturated fat, too.  Sometimes, you may not escape marbleized meat, but having meat is not wrong.  So, here’s a Beef and Broccoli Stir-Fry for you.


Beef and Broccoli Stir-Fry

1/2 cup low-sodium soy sauce

2 T lemon juice

1 T Cornstarch

1 T firmly packed dark brown sugar

1 clove of garlic, crushed

1 tsp black pepper, crushed

2 T olive oil

1 # top sirloin

1 med onion, sliced

2 med heads, broccoli

2 tsp grated fresh, ginger


1. In a small bowl, combine soy sauce, lemon juice, cornstarch, sugar, garlic and pepper. Set aside.

2. Heat 1 T oil in a large skillet or wok over medium-high heat.  Add beef and stir fry until almost cooked through about 2 minutes.  Transfer beef to a plate and cover to keep warm.

3. Heat remaining oil in skillet.  Add onion and stir-fry for 5 minutes.  cut broccoli into florets and add to skillet with 1/2 cup water,.  Bring to a boil, cover, reduce heat and simmer for 3 minutes.

4. Return beef to skillet with soy sauce mixture; add ginger.  Bring to a boil and cook, stirring constantly, until sauce thicken, about 2 minutes—serve hot!

5. Enjoy !!!

Rubbed the wrong way?

by Anthony J. Sepe



Something ever rub you the wrong way?  What are your favorite herbs and spices?Well, take a closer look at what rubs you enjoy for summer.  Mix your favorite together.  Use with and on your favorite tender cuts of chicken, meat and fish.  Gently, press into the outside flesh of the meat, chicken or fish before cooking.


Use some favorite 100% juice or an acid, such as an apple cider vinegar.  Then, mix with your spice that you enjoy.  Here’s one of my favorites:  mix some Italian seasoning, fresh parsley or cilantro, combine with some oregano, rosemary and thyme.  Another that would be good garlic, grated lime peel and some cracked pepper. 

Take a look at my new Kitchen Flavors:  “Herbs and Spices” for use in your kitchen. You’ll get an idea of what you might want to mix together. Have fun!!


Best regards,


Sunday, May 17, 2009

Follower Sunday: “Thank You Readership!” Guest-Chef and Mommy-to-be, shares baked oatmeal 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 introduce this week, colleague Meg Koch with her  Blueberry Baked Oatmeal.



I graduated from the University of Illinois in 2007, and completed a dietetic internship at the Minneapolis VA Medical Center in 2008.  I am not currently employed in the field as my husband and I are expecting our first child in June.  My primary professional interests are sustainable food systems and whole foods
nutrition, and I'm looking forward to planting my first vegetable
garden this year (with a newborn that might be challenging!)  An ADA
member, I also belong to the Hunger and Environmental Nutrition DPG.
Someday I would love to combine my dietetic training and culinary and
gardening skills to help others enjoy local, seasonal, nutritious


©  Blueberry Baked Oatmeal

Recipe reprinted with permission by Meg Koch, RD.

Baked oatmeal has a delightfully light consistency very different from
boiled oatmeal.

1 egg
1/3 c canola oil
2/3 c brown sugar
1/2 c milk
1/2 t cinnamon
1/2 t salt
1/2 T baking powder
2 c old fashioned oats
1 c blueberries


Combine all ingredients except berries and mix well.  Gently fold in
berries.  Transfer to greased 7x11" baking pan.  Bake at 350 degrees F
for 25-30 minutes.  Serve in bowls with milk.  Serves 4


Saturday, May 16, 2009

Pelosi Charge brings response from CIA

by Anthony J Sepe



Washington reports the head of the CIA defended the agency against House Speaker Nancy Pelosi’s charge that she was mislead in 2002 about the use of waterboarding, but he said it ultimately is up to Congress to decide where the truth lies.

“Let me be clear.  It is not our policy or practice to mislead Congress,” Leon Ponetta said.  Well, let me be clear about this:  Water is a very, very important nutrient for us, here.  Water regulates body processes. It really carries nutrients and other body chemicals to your cells and also carries waste products away.  Many times, over the years I have heard, “ I drink lots of water to lose weight.”  It’s not the water that makes us lose weight.  The water carries the waste products or fat breakdown away, but it doesn’t make us lose the weight.  Water helps to control and regulate body temperature.  And it makes up about 78% of your body weight.

Like oxygen, we just can’t live without water.  And, it is such a refreshing fluid.  Drink water frequently—during your day—try not to wait until you are “thirsty” because its too late then. For those that may have difficulty drinking plain water, try adding a splash of lime, lemon, or orange juice to your water.  No need to spend all that extra money on excessive products that are now on the market; try it yourself.  So, don’t mislead yourself or anyone else, water is a vital nutrient for health, not for waterboarding, and essential for life. 

Friday, May 15, 2009

Top 50 Dietician Blogs

by Anthony J Sepe



Dear Blog Members:

I was so excited when I received notification, that “From A Dietitian’s Perspective” Blog was among the top 50 Dietician Blogs.  Again, I say to you, as I do each Sunday:  ‘Thank you Readership’!  It is because of you that we continue to do what we do, as Dietitians.  Thank you for your continued loyalty and dedication to this blog.  ~Anthony


Top 50 Dietician Blogs

Only the lucky few have access to regularly visit a dietician to balance their diets. These blogs offer advice to help you eat healthier and live a better life through a balanced diet regimen. It’s always best to consult a doctor though before you begin any new diet or exercise program, but anyone can benefit from a few extra fruits and vegetables.

Dietician Experts

1. Dietician’s Blog – This blog goes beyond just food advice. Mixed in with great tips for what you should and shouldn’t be eating is a healthy dose of exercise tips, medical tips, and even steps to living a longer life.

2. From A Dietitian’s Perspective – Eat a balanced blog meal with this highly variegated page. This blogger features medical commentary, healthy recipes, and even features interviews with chefs.

3. Ask the Dietitian’s Blog –This blog offers its news in bite-size chunks. Special attention is paid to trendy diet plans and whether they work or not, as well a wealth of nutrition news.

4. Dietitian Jenna’s Blog –This pragmatic blogger focuses on little-known facts that help form a healthy lifestyle. This includes just how necessary snacks are, and why eating less is sometimes a bad idea.

5. Diet and Fitness Blog: Ask the Dietitian – As you might expect from the name, this site features in-depth answers to questions e-mailed in by users of the site. As an added bonus, the blog is linked to the health eliving website, offering an entire network of weight-loss support.

6. Dr. Fitness and the Fat Guy – This playful podcast aims to “make healthy living fun for everyone.” This advice ranges from how to stock up on colorful foods to how to save weight by eating out.

7. Katherine Isacks, Registered Dietitian, LLC – Another great site with a mixture of advice. This site has health tips, tricks for time management, featured food favorites and more.

8. Diary of a Dieting Dietitian – Offering a more “human” angle than many of the other blogs, this site spotlights the trials of its author just as much as it helps you navigate your own travails. If you like your information mixed with informality and fun, this blog’s for you.

9. Cheryl Forberg RD – This recipe-heavy site also features news and views on topics like the necessity of more fiber in your daily diet, as well as thoughts from other experts, such as “The Biggest Loser” nutritionist.

10. RDs Weigh In – This blog offers a more pro-active approach to healthy eating. Accordingly, articles offer advice on foods you should eat (rather than foods you shouldn’t eat), and keep you informed about the latest in health-related news.

11. Eat Right, Stay Fit – Yahoo’s health expert, Cheryl Koch, M.S., R.D., shares insight on eating correctly to provide maximum health benefits including six pack abs.

12. Marie Spano, MS, RD/LD, FISSN, CSCS – This site is all about practicality. With the motto of “translating nutrition science research into real life,” the blogger helps you pick a diet, help your kids diet, and even go organic.

13. Diana Dyer, MS, RD – Though currently on hiatus, this blog offers a little bit of everything. Garden photos and thoughts on April snow mix with food and nutrition advice for healthy living.

Healthy Eating and Recipes for Weight Loss

14. Balanced Eating - Health Blog – This site focuses on pragmatic, often-seasonal advice. From avoiding expanding Christmas waistlines to dodging Easter chocolate urges, this site’s here to help you out.

15. The Menu Coach Chronicles – Focusing on weight loss, this site aims to slip you into your dream jeans. This site mixes health and nutrition news with thorough evaluations of diet plans, with a focus on how results may differ for women, children, and the elderly.

16. Cheap Healthy Food – Another site that dishes more about its author than regular advice, this blog is nonetheless a great source of practical, money-saving diet tips. The two aspects mix well, such as when the blogger mentions how she read about a woman able to live off of a dollar a day—and how the blogger herself (and by extension, her readers) would have trouble with this proposition.

17. Greens and Berries – Mixing health tips with gardening tips, this site serves to help both you and your plants to grow and prosper. Recipes, health book reviews, and more food poetry abounds.

18. Nutrition Unplugged – This site aims to be a collection of “food news and views.” To this end, the site helps you avoid food scams, keep yourself fed in the recession, and even offers thoughts on the future of healthy eating.

19. Nurturing Notes – This site is about taking care of yourself mentally, physically, and spiritually. To this end, the site’s author offers tips on healthy ingredients, quick tips to increase your level of daily exercise, and even how to react to a child’s food prejudices.

20. Eat Like Me – Sponsored by SELF magazine, this blog emphasizes the integration of healthier eating into your overall lifestyle. This is another very practical blog, with diet tips for surviving the morning drive, eating right at the beach, and even quelling your coffee cravings.

21. Healthy Bites – This blog focuses on slimming down, and the healthy snacking that can help you do so. Featuring the low-down on yogurt and granola, as well as weight-loss roadblocks to avoid, this site helps make a thinner, tastier lifestyle a reality.

22. The Diet Dish – Offering a unique perspective on dieting, this thoughtful blogs helps you think more about your own dietary intake. With thoughts on nutritional hypocrisy, the necessity of walnuts, and info about cards to help you lose weight, this site will never bore you.

23. – This site focuses on the effects of food—both good and bad. Articles on improving eyesight, the relationship between food and mood, and good old-fashioned weight-loss tips are just a click away.

Nutrition and Diet Specifics

24. Beyond Prenatals – The goal of this site is to “encourage and empower women” through knowledge about “nutrition during preconception, pregnancy, and early childhood.” In this blog, she offers thoughts on food versus supplements, the necessity of breastfeeding, and even the effect of certain water filters on women and children.

25. Cancer Dietitian – A very specific site, this blog aims to help users prevent or, if needed, survive cancer. Accordingly, it focuses on making cancer-fighting dishes and ingredients quick, easy, and delicious.

26. Ask the Sports Dietitian – This blog features news for you sportier types—specifically, runners. This means info on the drinks that can keep you running well, the cereals that give you a much-needed boost, and the supplements that can keep you going.

27. Cancer - Ask the Dietitian – A forum of frequently asked questions for cancer patients seeking to improve their health and fight cancer through a balanced diet.

28. International Society of Sports Nutrition – This science-oriented blog abounds in formulas, citations, and theories about what might just lead to a healthier you.

Family Nutrition and Cooking Blogs

29. Healthy Recipe Doctor - Elaine Magee RD, the Web MD expert on healthy cooking, loads her blog down with great recipes that are delicious and healthy.

30. Liz on Food – This quirky blog is as entertaining as it is informative. Liz offers practical advice on how gardens can save you money, discusses the latest news about salt and even writes poetry about her favorite foods.

31. Meal Makeover Moms – A mom-centric blog, this site focuses on “cooking up healthy meals with kid appeal. While obviously focusing on recipes first and foremost, the site still finds time to wax philosophic on fiber gummy bears and healthy-living podcasts.

32. The Veggie Queen – Focusing on appetizing veggies, this Queen helps you prepare royal meals. In-between recipes, she dishes about the healthiness of sprouts, packing food for flights, and how to avoid pesticide residue through the use of organic vegetables.

33. Edible Nutrition – This Chicago Tribune-featured blogger offers a mixture of recipes, news, and links to other blogs. Her advice is mostly of a practical nature, focusing on useful items like creative uses for leftovers.

34. – The goal of this blog is to be “an insider’s look at all things food,” and it certainly lives up to it. Tasty recipes are featured, as well as quirky kitchen appliances, and even the low-down on your favorite diet sodas.

35. The Seed – This new blog mixes political and nutritional info together into one healthy package, with news ranging from replacing some of the meat in your meatloaf with a beany substitute to White House health reform.

36. Lisa Nelson: Be Heart Healthy and Lose Weight – While dispensing the requisite dietary advice, this blog primarily focuses on popular questions and myths about dieting. These questions include the correct level of physical activity for your lifestyle, the healthiness of Omega 6’s, and even whether women are—biologically speaking—hungrier than men.

37. Limes and Lycopene – This site is something of a “jack of all trades” blog. You have access to recipes, links to more info, and direct calls from the blog author for greater accountability for your daily diet.

38. Working Green Mom – Just like the name says, this blog is about an everyday mom who’s trying to become greener in her own life. With her green goal and her dietitian’s wisdom, she serves up recipes, savings, and energy conservation in one easy-to-read package.

Nutritionist Blogs

39. Healthy Eating & Nutrition News – This site aims to be your source for “food, nutrition, and exercise information blended with a dash of opinion.” Sure enough, a quick scan of the website reveals health tips and recipes, along with commentary on American dieting guidelines and lifestyles.

40. Nutrition Know How – This quartet of bloggers offers advice on just about everything. Whether you need to re-love your leftovers, green-ify your kitchen or survive swine flu, this site has it all.

41. A Nutritionist’s Perspective On Psychiatric Medications and Some Of Their Effects – This very specific blog offers thoughts on the effects of psychiatric medication. The medications discussed are mostly health-store friendly items such as fish oil and brain boosters.

42. Road to Nutrition – Aiming for offering nutritional “information for the misinformed,” this site’s specialty is dispelling dietary myths. In between this mythbusting, she offers thoughts on food, motherhood, and life in general.

43. Dietitics.Co.Uk – This healthy forum offers info and support in order to promote sounder bodies and minds.

44. Building Nutrition and Fitness – This RSS-friendly blog offers recipes, as well as uplifting advice about why you shouldn’t give up when your weight-loss plans go awry. With plenty of style and design, this informative site practically leaps off of the page.
45. Nashville Nutrition Expert – This well-designed site is run by “Nashville’s nutrition expert.” You can consult her, seek her for counseling, schedule her for speaking events or just enjoy her free tips for the week.

46. Stand Up and Eat – Blending education and participation, this site really draws you in. There’s information for the whole family, whether you want to burn calories at work or just help the kids eat more healthy foods.

47. A Nu Healthy You –This laid-back site blends humor and informational posts together seamlessly. You can read about how tea can save your life, how to decrease pesticides in your diet, or simply enjoy the amusing confessions when the blogger mentions the health foods she hasn’t tried yet.

48. Balanced Diet, Balanced Life – Another site that waxes philosophic between dietary advice, this blog’s a keeper. It also emphasizes advice for those on the go, helping you reduce coffee calories, navigate “fat free” chips, and much more.

49. Nutrition and Healthy Eating – Perfect for readers on the go, this blog offers updates in bite-sized portions. Nonetheless, there’s a wealth of advice on everything from combating obesity to just how much you should feed your infant.

50. The Nutrition Data Blog – This is another great site focusing on realistic methods for leading a healthier lifestyle, starting today. Info includes what foods lead to better weight loss, health changes that can prevent diabetes, and what “sugar-free” really means.

Monday, May 11, 2009

"The Future of The Hospitality Industry-Impact: The Role of The Working Woman"

Title: The Future of The Hospitality Industry - Impact: The Role of The Working Woman Description: The intent of this book is to demonstrate that the future growth and/or change in the hospitality industry will be an outgrowth of not only obvious factors such as marketing strategies or the general economic climate, but such subtle variables as the anticpated life-style changes that will ultimately dictate a need or incentive for these services. Authored by; Anthony J. Sepe Size: 8.5 x 11 Softcover Book; 28 Pages Category: Reference ISBN: 9781605000442 Copyright: 2009 List Price: $15.00 Tag(s): Working Women, Children, Future, Hospitality, Foodservice Link:

Heart Healthy Wildly Nutritious—Fruit Snacks

By Anthony J Sepe

(*This post is dedicated to the person that asked me the question and to my friend Kim)


1144931168QKkZzX I was asked recently about fruit, and how I am able to meet my fruit requirements.  Fruit happens to be somewhat easier than other things, but not that the other things such as grains, vegetables, cheese etc are not important.  Let’s see.


Next time your sweet tooth acts up and you are craving a real sweet snack, reach for a nutritious and health fruit snack.  Fruits are bursting with flavor and loaded with lots of nutrients like Vitamin A, or Vitamin C or both—along with potassium and fiber.

  • Freeze your favorite juice.  Take and ice cube tray and fill with your favorite 100% juice. 
  • Cut up mango, papaya, apricots and freeze them, too.
  • Freeze some grapes


Here are 3 of my very favorite ways to snack on fruit:

1.  Take a banana—peel it; slice it; sprinkle with nutmeg or cinnamon. Place on a cookie sheet and cover with waxed paper. Freeze.  Now you have slice banana swirls!

2.  Take a banana—peel it; place a stick in it.  Dip in fat-free yogurt and dip in caramel sauce and roll in crushed nuts.  Freeze.

3.  I absolutely love, and I mean, love—Dole Wildly Nutritious Signature Blends Mixed Fruit.  It also comes Frozen and is Sliced strawberries, pineapple peaches and mango.  These happy chunks of fruit are all natural fruit; all rich in vitamin C; help maintain a healthy heart and just as nutrition as Fresh Fruit, as it states on its label.  It’s great for smoothies and for snacking.  80% Vitamin C in just 3/4 cup fresh frozen cut-up fruit !!! Can’t beat it and, it comes in a 6 lb. bag too.  For $8 and change at your local Sam’s Club, BJ’s, Wegman’s or others,  it’s worth it with to package into smaller bags for handy-dandy snacks!!!  So, this is how I manage to get in some of my fruit requirements.

Have fun too! *


Sunday, May 10, 2009

Follower Sunday: “Thank You Readership!” Guest-Chef Penn State Instructor, RoseAnn Rust Explains Proper Nutrition

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 introduce this week, colleague Roseann Rust with her  Low-Fat Chocolate Cookies.


Roseann Rust, MS, RD, LDN

Rosanne Rust is a registered dietitian with over twenty years of experience helping people learn how to understand how what they eat affects their health. She is a freelance writer and a nutrition instructor for Penn State's World Campus. She is a licensed provider for Real Living Nutrition Services® providing innovative online nutrition programs for those seeking better health. For more information about her online weight loss programs, go to or visit her website at


Recipe reprinted with permission from by Roseann Rust.




* 1/2 cup unsweetened applesauce

* 1/3 cup canola oil

* 1/4 cup plus 2 TB egg substitute

* 3/4 cup sugar

* 3/4 cup packed brown sugar

* 2 teaspoons vanilla extract

* 2 2/3 cups all-purpose flour

* 1/2 cup baking cocoa

* 1 teaspoon baking soda

* 1/2 teaspoon salt

* 1/4 cup miniature semisweet chocolate chips


1. In a large mixing bowl, combine the applesauce, oil and egg substitute. Beat in sugars and vanilla. Combine the flour, cocoa, baking soda and salt; gradually add to applesauce mixture. Cover and refrigerate for 2 hours or until slightly firm.

2. Drop dough by rounded teaspoonfuls 2 in. apart onto baking sheets coated with nonstick cooking spray. Sprinkle with chocolate chips. Bake at 350 degrees F for 8-10 minutes or until set.

Nutritional Analysis: One cookie equals 78 calories, 2 g fat (trace saturated fat), trace cholesterol, 63 mg sodium, 14 g carbohydrate, 1 g fiber, 1 g protein.

Rosanne Rust, MS, RD, LDN

Registered  Dietitian and Nutrition Consultant

Licensed Provider for Real Living Nutrition Services® []

(814) 573-4340

FAX: 413-521-4340

PSU World Campus Instructor

Tuesday, May 5, 2009

Ready to spice things-up in your kitchen?

By Anthony J Sepe


Dear Readers,’

Are you looking to spice things up in your kitchen? 970801_0401_1083_oslp_thumb

You can now download my brand-new e-material called, Kitchen Flavors: Herbs and Spices to assist you in the kitchen. This 2-page document is available for download for $.99 cents. You may purchase with any MC, Visa, and Debit Card. In addition, you may also purchase with a PayPal account, too. Here’s a link to my Website at Medical Nutrition Therapy Services.


If you should get lost for some unknown reason, you can always click on the “products tab” at the top of the page, on the landing Home Page.

Here’s to new spice and sassy in your kitchen.

PS: I’m excited to let you know that, I have a new E-Book coming out shortly and a new cookbook within a few months!

Happy Cooking,

~Anthony :)

Sunday, May 3, 2009

Follower Sunday: “Thank You Readership!” Chef Ryan Boudreaux Passes Torch to Guest-Chef Lindsey Pine of Los Angeles

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.  Chef Ryan has passed the torch to Lindsey Pine.  It is my pleasure to introduce this week, Lindsey from Los Angeles, California with her  Greek-Style Ratatouille.


Lindsey Pine

A cook by trade, Lindsey is combining her love of food and nutrition by pursuing a Masters degree in Nutritional Science from California State University, Los Angeles. She is also a CDP student working towards Registered Dietitian status in addition to a Sports Nutrition Certificate.  After receiving an A.A. in Culinary Arts from Seattle Central Community College and a B.S. in Hospitality & Tourism Management from San Diego State University, Lindsey decided to dive into the nutrition and fitness field. With experience ranging from restaurant cooking and personal chefing, to an internship at the Los Angeles Times Food section test kitchen, and managing classes at a culinary school for the home cook, Lindsey plans to combine her culinary background with the science of dietetics to show people how to eat flavorful yet healthy food.  She currently resides in Los Angeles, CA where she was born and raised.    Contact info:

©  Greek Style Ratatouille

Recipe reprinted with permission from Chef Lindsey Pine.



Greek Inspired Ratatouille

Makes 6 – 1 cup servings

Note:  Since this is a rustic dish, all vegetables should be large dice. Pair with brown rice or quinoa for a satisfying vegetarian main dish. Love it with a dollop of hummus!


1 TBL olive oil

1-1/2 cups chopped yellow onion

2 tsp finely chopped garlic

1 red bell pepper (about 1 heaping cup chopped)

1 lb. eggplant (about 5 cups chopped)

2 zucchini (about 2-1/2 cups chopped)

1 pint cherry tomatoes (leave whole)

1 TBL tomato paste

½ cup low sodium, fat free chicken broth, vegetable broth, or water

¼ tsp freshly ground black pepper

1 tsp kosher salt

1 tsp fresh lemon juice

¼ cup chopped fresh dill

6 tsp feta cheese, divided


Heat the olive oil in a large pot or Dutch oven over medium heat. Add onion and garlic and cook until soft, about 5 minutes. Give onions and garlic a stir after a couple minutes so they don’t brown or stick to the pan. Add bell pepper and cook for 3 minutes more. Add eggplant, tomatoes, and zucchini. Add tomato paste, give vegetables a good stir and cook for 3 more minutes. Add the broth or water, pepper and salt. Turn heat to low, cover and simmer for 30 minutes or until vegetables are soft. Turn off heat and add lemon juice and dill. Crumble 1 tsp feta cheese over each serving.


Contact info: