Monday, June 29, 2009

Flex your diet and reap the benefits

By Anthony J Sepe


From the editors of the July issue of Woman’s Day Magazine, can you be a part-time vegetarian? Known as a flexitarian diet, loaded with fruits, vegetables and whole grains, flexitarianism gives you the best of both worlds: You get your meat fix and the healthy perks of a vegetarian diet.

The 5 big reasons to do it:

  1. You’ll save lots of money.  Vegetarian protein sources such as beans, low-fat dairy and eggs cost a fraction of the price of meat.
  2. It’s naturally slimming.  “People whose diets are plant-based weigh15% less than meat-eaters,” says Dawn Jackson Blatner, an American Dietetic Association spokeswoman and author of “The Flexitarian Diet” (McGraw-Hill,2009).  “For the average woman, that’s about 25 pounds less.”
  3. It helps your heart.  A flexitarian diet lowers your risk of hypertension because you’re eating lots of the blood pressure-lowering mineral potassium, found mainly in produce.  Low in saturated fat and high in soluble fiber(which soaks up cholesterol and shuttles it our of your body,) this type of diet also cuts cholesterol.
  4. It protects against cancer.  People who eat a plant-based diet and exercise regularly slash their risk of cancer by 30% to 40%, according to the American Institute for Cancer Research.
  5. It’s kinder to the planet.  Animal protein requires 11 times more energy to produce than grains.  What’s more, raising meat uses 26 times more water than growing vegetable protein.

‘Flexing out’

  • Set a goal of  how many days you’d like to go meatless each week.   Many people start with as little as two and eventually do four or more.
  • Add, don’t subtract.  Try eating new sources of plant protein such as beans and tofu instead of taking away meat.  Adding beans to chili or tofu to stir-fry dishes will help your taste buds adjust.
  • Try the 50/50 swap.   Trade half of the meat portion of your meal for vegetarian protein such as beans, tofu or a high-protein pasta or quinoa.  For example, try a half steak, half black-bean taco.  Gradually work your way up to making the meal 100% meatless.
  • Get the right grains.  They’re an important, satisfying part of a plant-based diet.  Go with whole grains, which have more protein, fiber and nutrients than refined ones such as white rice.  Go with brown and whole wheat pasta instead of regular.  Then venture into the exotic grains such as bulgar, quinoa, millet and barley, and incorporate them into soups, salads and pilafs.
  • Don’t forget the diary.  It’s an important source of calcium and vitamin D, and you need about 2 cups of reduced-fat milk, yogurt or cheese a day.  If the equivalent with fortified soy or almond milk.
  • Satisfy a meat craving.   “Many people who crave meat aren’t necessarily wanting the actual protein as much as the meaty flavor known as umami,” says Blantner.  “Foods including mushrooms (which are also meaty in texture), cooked tomatoes, and aged Parmesan and soy sauce have that super-savory flavor.”

Sunday, June 28, 2009

Follower Sunday: “Thank You Readership!” Guest-Chef Jean Smith Contributes A Sinful Chocolate Peanut-Butter Pie

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, Guest-Chef, Jean L. Smith


          Jean Smith, MS, RD, CNSD

I am a clinical dietitian at Sentara Obici Hospital in Suffolk, Virginia. I have been a dietitian for three years. I received a Master’s Degree in Clinical Nutrition in 2007, and obtained my CNSC (Certified Nutrition Support Clinician) credential in 2008. I have been a vegetarian for 10 years, and strongly believe in the innumerous benefits this lifestyle has had on my health and well-being. I love to cook, and I am always creating new and delicious meatless recipes for my family.

©  Jean Smith’s Chocolate Peanut-Butter Pie

Recipe reprinted with permission by Jean L. Smith.


Chocolate Peanut-Butter Pie


1 (12-oz) pkg firm or extra-firm silken tofu, drained (Mori-Nu brand is good)

1 (10 oz) bag semi-sweet or milk chocolate chips

1 ½ cups peanut butter with omega-3, such as Smart Balance

½ cup nonfat soy milk or skim milk

1 tsp vanilla extract

1 pre-made graham cracker crust (try to find one with no trans fat, such as Honey Maid)

Reese’s Peanut Butter Cups, chopped (optional)


Melt chocolate chips in microwave or in saucepan on stove. Combine melted chips with tofu, peanut butter, soy milk, and vanilla in food processor. Process until smooth and well blended. Pour into graham cracker crust. Refrigerate at least 2 hours until somewhat firm. If desired, sprinkle chopped peanut butter cups on top before serving.

Makes 12 servings.

Nutritional Info

Per serving:

390 kcals

26 g fat (7 g saturated, 1 g omega-3)

33 g carbohydrate

3 g fiber

11 g protein

Friday, June 26, 2009

Eating, Living, Health and Aging


How should we eat as we age?  Which foods are likely to keep us most healthy, and which ones should we limit?  Is it possible to eat well and stay within a healthy weight?  These and other questions are addressed in “Eating Well as You Get Older,” a topic added to NIH SeniorHealth, the health and wellness website developed by the National Institute on Aging (NIA) and the National Library of Medicine (NLM), both part of the National Institutes of Health.

“Eating well is vital at any age, but as we become older,the daily food choices can make an important difference in our health.  Good nutrition is one component of an overall strategy to stay healthy,” says Richard J. Hodes, MD, director of the NIA, which developed the content for the topic on NIHSenior Health.

Eating a well-planned, balanced mix of healthful foods every day may help prevent heart disease, type 2 diabetes, bone loss, some kinds of cancer, and anemia.  Eating healthfully may not always be easy for us as we age.  Changing appetites, slower metabolism, eating alone, buying ready-to-eat meals, and living on a fixed income can affect the quality of one’s food choices. Yet our need for nutritious foods does not diminish with age.  In fact, as we age, our bodies require essential nutrients to help us maintain function, and most of those nutrients are found in foods.  “It is important for older adults to select foods that provide them with the nutrients and energy they need for healthy, active living,” says Hodes.

In addition to learning how to make wise food choices, older adults will find information  about food labels, food safety, meal planning and food shopping, and ways to enhance the enjoyment of eating at

Older Americans (one of the fastest-growing groups using the Internet) increasingly turn to the web for health information.  In fact, 68% of online seniors surf for health and medical information when they visit the web.  NIHSeniorhealth, which is based on the latest research on cognition and aging, features short, easy-to-read segments of information that can be accessed in a variety of formats, including large print, open-captioned videos, and audio.  Additional topics coming soon to the site include Parkinson’s Disease, Complementary and Alternative Medicine, and Leukemia.

Source: The National Institutes of Health

Monday, June 22, 2009

Dads with challenges, and, a Health-e Recipe

by Anthony J Sepe

Dads facing new challenges


This post is in memory of my dad.  There is work; there is family; there is demand, which must be balanced.  The third Sunday in June offers a predictable tradition: Dad’s favorite meal and maybe a necktie, aftershave and a card.

The challenges of fatherhood on the other hand, are changing at wrap seed.  Parents’ roles overlap or flip-flop entirely.  The marriage demands attention—and all that is going on in the anxiety-laden context of rising taxes, high fuel prices, and constant belt-tightening, and raising children.

Valuing family over career reflects a vital shift in attitude, but it appears that so much of men’s identification is packaged in being  good providers for their families.  Dad is more than an ATM.  Dad is more than running to

him when mom says ‘no.’  Dad is more than his laughter or joke or two, or three.  Dad is special because he, too, brought life into this world.  Lest we not forget:  everyone of us face challenges, too.  We face challenges about whether or not to make to proper choices to eat healthy, daily.  Ask yourself: do I want this,which is healthy for me or do I want that, which is not so healthy for me.  Only you know.  Therefore, most of you know that Weight Watcher’s is very near and dear to my heart because I used  to teach the program classes, and here is a Health-e recipe to help you on your way:


Baked Red Snapper

1 tablespoon olive oil, divided

4 (8 oz) red snapper fillets

1 medium onion, thinly sliced into rings

2 plum tomatoes, thinly sliced

1 green bell pepper, seeded and thinly sliced


  1. Preheat oven to 375 degrees.  Brush x9 baking dish with 1 teaspoon of the oil.  Arrange the fish fillets in dish;brush with remaining 2 teaspoons oil.  Arrange onion over fish; top with tomatoes and bell pepper.
  2. Cover dish with foil;bake until fish flakes easily with a fork, about 20 minutes.
  • Nutrition Information
  • 280 calories, 6.4g fat,1.4g fiber
  • Makes 4 Servings; 6 Points per serving
  • Source: Weight Watcher’s
  • Enjoy!
  • Sunday, June 21, 2009

    Follower Sunday: “Thank You Readership!” Guest-Chef & Author, Elizabeth Ward Inspires us: Healthy Taco Salad

    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, Guest-Chef and Author of,  Expect the Best: Your Guide to Healthy Eating Before, During, and After Pregnancy,  Elizabeth M.Ward, MS,RD.



    Elizabeth M. Ward, MS, RD

    Elizabeth M. Ward, M.S., R.D., is a freelance writer and nutrition consultant. She is the author of The American Dietetic Association’s Expect The Best: Your Guide to Healthy Eating Before, During, and After Pregnancy (Wiley, 2009); The Pocket Idiot’s Guide to the New Food Pyramids (Alpha Books, 2006); The Complete Idiot’s Guide to Feeding Your Baby and Toddler (Alpha Books, 2005); Healthy Foods, Healthy Kids, A Complete Guide to Nutrition for Children from Birth to Six Years Old (Adams Media, 2002). Ward writes on a regular basis for several publications including Men’s Fitness and She is also a contributing editor for Environmental Nutrition.  She can be reached at



    ©  Elizabeth Ward’s Taco Salad

    Recipe reprinted with permission by .


    Taco Salad

    Serves 1.

    Black beans and corn lend fiber, phytonutrients, and protein to this nutritious and delicious main-dish salad.


    2 cups leafy greens, such as romaine lettuce

    1 medium tomato, chopped

    ¼ avocado, peeled and sliced

    ½ cup canned black beans, drained and rinsed well

    ½ cup cooked corn

    ½ cup crumbled baked tortilla chips

    ¼ cup grated reduced-fat cheddar cheese

    1 teaspoon olive oil

    1 tablespoon lime juice

    Chopped fresh cilantro (optional)


    In a medium bowl, toss together the greens, tomato, avocado, beans, and corn. Toss with the tortilla chips and grated cheese. Dress with the olive oil and lime juice. Transfer to a plate and garnish with cilantro, if desired.

    Per Serving

    Calories: 484

    Total fat: 14 grams

    Saturated fat: 3 grams

    Trans fat: 0

    Cholesterol: 8 milligrams

    Sodium: 749 milligrams

    Carbohydrate: 73 grams

    Dietary fiber: 15 grams

    Protein: 23 grams

    Calcium: 260 milligrams

    Iron: 4 milligrams


    Visit Elizabeth at the following: .

    Saturday, June 20, 2009

    Only Thin: What do you think?


    Getty Photos

    The News Reality

    NBC News doesn't allow unattractive people to sit behind Brian Williams on camera, so they put "younger, thinner" members of the staff behind him when he shoots in the newsroom. The "extras," including interns who usually just run errands, are told to sit up straight and look busy, reveals Page Six. The only other criteria for looking like a real journalist? "No internet porn." If even news shows are altering reality, we're in serious trouble.  (June 19)

    Thursday, June 18, 2009

    Did you know? A Serving Shocker

    Even when we are trying to be careful, there are things waiting to sabotage our best efforts.  Without  steely resolve, supportive friend power and sometimes a handy calculator, every dining choice is loaded with treachery. Yikes!

    Let’s say we want to lose 1 to 2 pounds a week.  That means we need to reduce the amount of food  we eat each day by 500 to 1,000 calories.  (500 calories less x7 days = 3500 calories less to have lost 1 pound.)  Or, let’s say we’re happy at the current weight and of medium build, eating about 1600 calories a day, is approximate.  Either plan is do-able, provided we keep a close watch on portion sizes, nutrition labels and calories.  Otherwise, the number of servings we’re getting in, even seemingly healthy food like grilled chicken and orange juice, might shock us. 

    PASTA:  1220302238vl3A75

    • What we get

    Order a bowl of spaghetti at a restaurant and you’ll likely get 4 cups of noodles, which exceeds the entire day’s recommended amount of grains by 2 servings.

    • What we Lose

    We have already consumed half of the 1600 calorie diet for the day. Ease-up on grain until the next day.

    Bagel:   11333898105116oC

    • What we get

    There are 4 servings of grains in the average 4-ounce store-bought or bakery bagel.  One serving of pasta fits in the palm of your hand.

    • What we Lose

    Polishing off 1 full bagel practically maxes us out for the 5 ounces of grains a day the USDA recommends.  Half a mini bagel is a true single serving.  Nutrition Fact:  Nutritional information found on  food labels is based upon a diet of 2,000 calories a day.

    Steak:   1123251037ScVolX

    • What we get

    Plenty; actual more than enough.  A 5-ounce steak might be the smallest we find at the grocery store.  That will give you 250 calories and 8 grams of fat.

    • What we Lose

    The USDA recommends 3-4 ounces of lean meat each day.  An egg at breakfast and a sandwich for lunch leaves about an ounce of meat for dinner, or about 1 bite.  A typical restaurant steak is 10 servings of meat.

    Chicken Breast  1191359990fxR40n

    • What we get

    Chicken breast at the grocery store weight about 7 ounces, and contain 22 calories and 2.5 grams of fat.

    • What we Lose

    If we enjoy chicken plumped with water and salt, we’ll be on the fast track to exceeding the daily 2400 milligrams of sodium(about a teaspoon) the USDA recommends.  A raw chicken breast can contain 1,000 mg of sodium.


    Orange Juice   1171542740P319so

    • What we get

    A delicious drink with zero fat, but 100 calories for every 8 ounce cup.

    • What we Lose

    The USDA says on service of fruit juice is a 1/2 cup. Most of us pour one or two cups into a glass, giving us 2 to 4 serving of fruit, according to Melinda Johnson, MS, RD a spokeswoman for the American Dietetic Association(ADA).  There are 4 serving of fruit in the USDA’s 1600 calorie diet.  A glass of orange juice can contain 40 g of sugar.

    Source: Your Health

    Tuesday, June 16, 2009


    1144931168QKkZzX By choosing nutrient-rich foods that provide the most nutrients per calorie, we can build healthier diets and start down a path of health and wellness.  The nutrient-rich-foods way of eating, emphasizes choosing foods based upon their total nutrient package, including vitamins and minerals, instead of choosing sugar and salt.  It offers a positive foundation to help us build overall healthier eating habits and meet personal nutrition needs over a lifetime.


    Choosing nutrient-rich foods first is a positive and realistic way to think about eating, and focuses on enjoying food, instead of avoiding it.  Because nutrient-rich foods are familiar, easy to find, and represent the food categories, achieving balance and building a healthier diet is simple and stress-free.  Selecting nutrient-rich foods and beverages first, is a way to make better choices within your daily eating plan.  Choose first among the food categories:

      • Brightly colored fruits and 100% fruit juice
      • Vibrantly colored vegetables and potatoes
      • Whole, fortified, fiber-rich grain foods
      • Low-fat and fat-free milk, cheese, and yogurt
      • Lean meats, poultry, fish, eggs, beans, and nuts
    • For additional information about healthful eating habits, contact your local registered dietitian, diet technician, registered or  medical physician.

    Source: The American Dietetic Association

    Monday, June 15, 2009

    QUENCH YOUR THIRST, WITH: Delicious Summer Smoothie’s!

    by Anthony J Sepe



           by Anthony

    DELICIOUS  S U M M E R    S M O O T H I E S !

    * Banana Blueberry

    * Strawberry Pineapple

    * Chocolate Covered Strawberry

    All 3 delicious recipes for only, $.99



    1175566018uMcsr411459609357LDA6D 1220653998dBf59t 


    Buy Now

    Get your own Homestead Website

    Sunday, June 14, 2009

    Follower Sunday: “Thank You Readership!” Guest-Chef & Author, Sharon Palmer Inspires us with Moroccan Chicken

    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, Guest-Chef and Author, Sharon Palmer, RD.



    Sharon Palmer, RD

    Freelance Writer

    Sharon Palmer is a registered dietitian and food and nutrition writer who has an excellent reputation in journalism. Sharon is also Editor at Environmental Nutrition,  an-award winning independent nutrition newsletter.

    "I like to bring a personal, interesting edge to my writing. There are so many hot topics in nutrition that the public is fascinated by. I infuse my work with the latest in scientific-based information."

    By the time she turned 10, Sharon Palmer couldn't stay out of the kitchen. She began baking bread, making granola, and cooking dinner every night for her family. It didn't take long for her to decide that she wanted to pursue a career as a dietitian, a field that could let her interests in food and nutrition take root and flourish.

    Sharon received her Bachelor of Sciences Degree with Honors from Loma Linda University, California. She enjoyed a diverse 16-year dietetics career with experiences as a clinical dietitian, wellness dietitian, chief clinical dietitian, food and nutrition service director, and consultant dietitian. These positions allowed her to provide nutrition counseling and feed delicious meals to thousands of people.
    "Good food should not only be healthy; it should be delicious. This is an exciting time for cuisine, because all that is simple, fresh, bold, and honors tradition is hot."
    In 2000, Sharon combined her two great loves, food and writing. She focused most of her attention on writing features covering health, wellness, nutrition, cooking, wine, restaurant reviews, and entertainment, as well as developing original, tested recipes with nutritional analysis for publication.

    Sharon has also become a passionate writer about food and environmental issues, writing a number of features on agriculture, local and organic foods, eco-friendly culinary practices, sustainability, food safety, humane animal practices, free trade, hunger, and food security. "People need to be aware of what it takes to get food to their dinner plates. They need to ask questions about their food. How did it grow? Were pesticides used in growing it? Were laborers paid a fair salary? Were the animals treated humanely? To what degree is the food processed? How far did it travel to get to you?"

    In addition, Sharon has explored a wide variety of topics on the written page including relationships, family, children, travel, environment, budget, business, profile, education, sports, antiques, decor, art, pets, home improvement, and gardening.

    Living in the chaparral hills overlooking Los Angeles with her two sons and husband, Sharon enjoys visiting the local farmers' market every week, cooking, and entertaining in her home for friends and family. This year she started her own organic vegetable garden in her back yard. Her youngest son has ambitions of becoming a chef. Sharon is also involved in her local community by serving as president of a regional school board and volunteering in a number of community efforts.

    Over 650 of Sharon's features have been published in a variety of publications including Prevention, Oxygen, LA Times, Environmental Nutrition, Cooking Smart, Delicious Living, Food Product Design, Today's Dietitian, CULINOLOGY, Costco Connection, Trips and Journeys, Parent Teacher, Spider, Clubhouse Jr., Sporting Kid, Kids Pages, , Herbs for Health, Downtown News, Backwoods Home, Backhome, Diabetes Self- Management, , Long Term Care Interface, Diversity Allied Health Careers, Antique Trader, Antiques and Collectibles, Discovery Trails, Capper's, International Sommelier, Woodshop News, Tea, Dollar Stretcher, Cricket, American, Guideposts for Kids, Living Abroad, Caregivers, Food and Fitness Advisor, Fit Body, Pizza Today, Transitions Abroad, Orange Coast, Antique Roadshow Insider, Focus on Healthy Aging, Women's Health Advisor, Imagine, Enlightened Practice, , EPregnancy, QSR Magazine, PTO Today, Chicken Soup for the Soul Magazine, Fiery Foods, Diet & Fitness,Publix Greenwise, and Beyond. In addition, Sharon is a monthly columnist, contributing editor, and "Ask the Expert" for a variety of publications.

    1224652576RRM4SK    1220311297614Y76

    ©  Moroccan Lemon Chicken with Olives

    Recipe reprinted with permission by .


    1 T. olive oil

    6 skinless, boneless, chicken breasts (approximately 4 ounces per breast)

    1 large onion, chopped

    2 cloves garlic, minced

    2 sticks whole cinnamon

    2 t. ground cumin

    2 t. ground turmeric

    1/2 t. freshly ground black pepper

    2 lemons

    2 small plum tomatoes, chopped

    1 c. water

    18 large green olives


    Heat olive oil in a large pot. Place chicken breasts in hot oil and cook on all sides until slightly browned on surface. Remove from pan and set aside. To pot add chopped onion, garlic, cinnamon sticks, cumin, turmeric, and black pepper. Stir and cook about 5 minutes until onion is cooked. Return chicken to pan and cover. Squeeze the juice of two lemons, reserving lemon peels. Add lemon juice to pot. Slice lemon peels into strips and add to pot with chopped tomatoes, water, and olives. Cover the pot and bring to a boil, then reduce the heat to low and allow the mixture to simmer for about 45 minutes until chicken is tender, occasionally opening the lid to stir mixture and assure that adequate liquid is available in pot to avoid burning. When chicken is done, arrange contents on a platter, discarding cinnamon sticks. Serve immediately. (This dish is excellent served with couscous.)

    Yield: 6 servings (1 chicken breast with 3 green olives per serving)

    Sharon Palmer, RD
    Food/Nutrition Writer
    PO Box 1052
    Duarte, CA  91009
    (909) 262-4123

    Friday, June 12, 2009


    BY Anthony J Sepe

    I gave a talk to teenagers at the hospital. I wanted to make the talk interesting and make the talk fun for them, too. My presentation was called: “THE TEEN MACHINE: Let’s Wrap-- & have a Smoothie!!!” We made several smoothie’s, and the following recipes are my own original recipes, which I would like to share with you; however, when you use or print these recipes, please give proper attribution credit, © 2000-2009 Medical Nutrition Therapy Services Anthony J Sepe “Blog: From A Dietitian’s Perspective” All rights reserved.




    © Medical Nutrition Therapy Services, Recipe courtesy Anthony J Sepe, 2000-2009.


    1. 4 Ice cubes crushed

    2. 2 Bananas

    3. ½ cup blueberries

    4. 1 c plain yogurt or ½ c orange juice


    Crush ice cubes in blender. Slice bananas and add to blender. Add blueberries to blender. Pour in yogurt or orange juice. Blend until smooth. Pour into glass and serve. Top w/banana skewer.




    © Medical Nutrition Therapy Services, Recipe courtesy Anthony J Sepe, 2000-2009.


    1. 4 Ice cubes, crushed

    2. ½ cup strawberries

    3. ½ cup crushed pineapple

    4. ½ sliced banana

    5. ½ c orange juice

    6. ½ tsp vanilla extract (optional)


    Crush ice cubes in blender. Add strawberries, crushed pineapple, sliced bananas and orange juice to blender. Blend until smooth. Pour into glasses and serve; top with fruit.





    © Medical Nutrition Therapy Services, Recipe courtesy Anthony J Sepe, 2000-2009.


    1. 4 ice cubes crushed

    2. ½ cup strawberries

    3. ½ cup orange juice

    4. 2 Tbsp. chocolate syrup


    Crush ice cubes in blender. Add strawberries, orange juice and 2 Tablespoons of chocolate syrup to blender. Blend until smooth. Pour into glasses and serve. Top with fruit.

    Smoothie tid-bits

    · For fruits use: strawberries, bananas, blueberries, peaches

    · For flavors use: vanilla extract or chocolate syrup, if desired

    · For liquids use: milk, orange juice, flavored or plain yogurt

    Copyright 2000-2009 Medical Nutrition Therapy Services, All Rights Reserved.

    Tuesday, June 9, 2009

    Summer Fun!

    Fruit Kabobs and yogurt dip- These kabobs are tasty, year round snack or dessert.  All types of fruits are packed with beneficial phytochemicals (Plant chemicals) that can help lower your risk of heart disease, cancer, and other diseases.  Try plain yogurt with a dash of vanilla and sugar substitute.  It’s higher in calcium than flavored varieties.



    3 cups cut or small whole mixed fruit (melon, berries, peaches, nectarines and/or plums in the summer; pears and apples in the fall; grapefruit, oranges, tangerines, and/or kiwi fruit in the winter)

    8 wooden or metal skewers

    3 cups aspartame-sweetened or  plain fat-free yogurt

    1 tsp vanilla

    sugar substitute (optional)



    1. Thread the fruit onto the skewers, alternating different types of fruit.
    2. If using plain yogurt, flavor with vanilla and sugar substitute.  Serve 2 skewers to each person, along with 3/4 cup of yogurt for dunking or spooning over the fruit.

    Source: Weight Watcher’s

    Makes 4 servings; 2 pts per serving

    Sunday, June 7, 2009

    Follower Sunday: “Thank You Readership!” Guest-Chef Dr. Ayoob, reports that Hard-Cooked Eggs -- Are What They Are -- Cracked-Up to be


    Copyright: Amped-Up non-Deviled Eggs Recipe

    by Keith-Thomas Ayoob, EdD, RD, FADA

    A refrigerator staple: hard-cooked eggs.

    Take hard-cooked eggs and split in half.  Take the yolks out and mix them into hummus (homemade or store-bought).  Use enough hummus to flavor the yolks but keep the mix reasonably firm.  Then stuff the mixture back into the cooked egg whites and sprinkle with parsley.  Awesome amped-up non-deviled eggs.

    Best regards,
    Keith-Thomas Ayoob, EdD, RD, FADA
    Associate Professor
    Department of Pediatrics
    Albert Einstein College of Medicine
    1165 Morris Park Avenue, 4th Floor
    Bronx, NY 1046

    Thursday, June 4, 2009

    Judge Sonia Sotomayor Does Confront Bias Suspicions

    By Anthony J. Sepe


    The Associated Press poll suggests that Americans have a more positive view of Judge Sotomayor than they did of any of former President George Bush’s nominees to the high court.  Sotomayor, who would be the high court’s first Hispanic and its third woman, told senators she would follow the law, as a judge without letting her life experiences inappropriately influence her decisions.  “Ultimately and completely, a judge has to follow the law no matter what their upbringing has been,”  said Senator Patrick Leahy, quoting the nominee as saying in their closed-door session.  Thank goodness that the Court nominee can meet with lawmakers and that the Judiciary Committee Chairman, can actively listen.  Thank goodness that our calories don’t know the difference between day and night!  Now, that doesn’t mean that we have a license to eat anything we want without caution, it does mean we can eat, with moderation.  Our bodies need a constant supply of energy, but I’m referring to non-nutrient dense items.  While we can’t change age, gender or our heredity, we can significantly make an impact upon our body and increase the amount of energy we burn.


    Like meat, black beans supply protein and iron.  They also are rich in fiber, provide folate, and have no fat.  Serve this dish as an appetizer, or pair it with a green salad for a light, but filling low calorie, low-point lunch.  And, because of my love of food, my passion about weight loss and love and passion for Weight Watcher’s, here’s a great recipe for you today:




    8-(6”) corn tortillas

    1 (15-16oz) can black beans, drained and rinsed

    1 (8oz) jar salsa


    Preheat oven to 350 degrees. Spray 2-baking sheets with cooking spray. Cut each tortilla into 6 wedges.  Spread out the wedges on the baking sheets and bake until crisp, ~10-15 minutes.  While the tortillas are baking, combine the beans and the salsa, and place in a bowl.  Place the tortillas in a basket and serve with the dip.  Makes 4 Servings; 5 points per serving.

    Recipe Source: Weight Watcher’s.