Monday, August 31, 2009

A Hankering: Ice Cream Sandwich


1243099110ovmYZj Today, I had a hankering for an ice cream sandwich, and did it taste good. Here’s a healthy recipe


  • 2 chocolate graham crackers (cut in half)
  • 2-3  Tbsp. fat-free cool whip


  1. Split 1- sheet of chocolate graham cracker in half; these are the top and bottom of each sandwich. 
  2. Place 2-3 Tablespoons of fat-free cool whip on 1 of the chocolate graham cracker halves, for your filling. 
  3. Place the other half of graham cracker on top, to form sandwich.
  4. Wrap each sandwich individually with plastic wrap and freeze.


Source:  Weight Watcher’s

Sunday, August 30, 2009

Follower Sunday: Thank you Readership! Dietitian Melissa Schisler Brings Healthy Quesadillas to The Table

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 Melissa Schisler, and her recipe:  Broccoli Bean Quesadillas.



         Melissa Schisler, RD, CD, LMP

Melissa is a registered dietitian, massage therapist, and writer in New York City. She provides counseling for clients on how to incorporate nutrition and physical activity for a fit and healthy lifestyle. She specializes in nutrition therapy for gluten intolerance, weight control, blood pressure, cholesterol, and diabetes. Her goal is to tailor her nutrition sessions to meet each person's individual wellness goals. For more information, visit her website at


© Broccoli Bean Quesadillas

Developed and reprinted with permission from Melissa Schisler

Broccoli Bean Quesadillas  


  1. 1 cup of canned black beans, rinsed
  2. ¼ cup salsa
  3. 4 oz part skim mozzarella cheese (1 cup grated)
  4. 1 cup fresh broccoli, finely chopped
  5. 8- 6-inch corn tortillas
  6. Pam cooking spray


In large mixing bowl, mash beans with a fork. Mix in salsa, cheese, and chopped broccoli. Coat frying pan with cooking spray and heat pan over medium heat. Lay tortilla flat in pan, spread ~1/3 cup of the bean filling on the tortilla, and top with another tortilla. Compress the tortillas down with a spatula and cook for 3-4 minutes on each side, until lightly browned and cheese has melted. Remove from pan and repeat with remaining tortillas. Makes 4 servings.

*This is an easy snack or vegetarian entree, high in fiber and iron while still low in fat.

Nutrition Information:

Each Quesadilla = 320 calories

30 g carb

7.5 g fiber

10.5 g protein

6 g fat

Melissa Schisler RD,CD,LMP
Body Essentials Nutrition & Massage
"An integrated approach to reaching your wellness goals."


Thank you for reading and enjoy!

Saturday, August 29, 2009

Busting Cancer Myths: Acidic Foods and Cancer Risks


The Claim:  Acidic foods can alter the body’s pH balance and promote cancer.

The Facts:  That unsubstantiated theory is based upon lab studies suggesting that cancer cells thrive in an acidic (low pH) environment, but cannot survive the alkaline (high pH) surroundings.  While these findings are accurate, they apply only to cells in an isolated lab setting.  Altering the cell environment of the human body to create a less-acidic environment is virtually impossible.

While proponents of this myth argue that avoiding certain foods and others can change the body’s pH level, these claims stand in stark contrast to everything we know about the chemistry of the human body.  Acid/base balance is tightly regulated by several mechanisms, among them kidney and respiratory functions.  Even slight changes to the body’s pH are life-threatening.  Patients with kidney disease and pulmonary dysfunction, for example, often rely on dialysis machines and mechanical ventilators to avoid even the smallest disruption of the acid/base balance.

In addition, home test kits that measure the pH of urine do not relay information about the body’s pH level.  It’s true that foods, drinks, and supplements will affect the acidity or alkalinity of urine, but only the urine is affected.  In fact, excess acid or base is excreted in the urine to help maintain  proper pH balance in the body.

What is consumed can and often does have a profound effect on cancer risk, but the acidity or alkalinity of foods is not important.  Instead, focus on healthy nutrition and making healthy dietary choices, that can ultimately affect our risk.  Eat wide varieties of vegetable, fruits, whole grains, and beans;limit consumption of read meat, processes meats; and consume alcoholic beverages, in moderation, if at all.

With the ease and availability of the Internet, superhighway, or whatever you wish to name it, many myths regarding cancer are easily spread to consumers and it can be difficult to expose fact from fiction.  A brochure by the American Institute for Cancer Research title “Everything Doesn’t Cause Cancer,” is a great way to dispel some myths or concerns about our own risk of cancer.

Source: American Institute for Cancer Research

Wednesday, August 26, 2009

FDA reports liver failure with Orlistat


At least 32 reports revealed liver problems with the FDA approved non-prescription weight loss aid, Orlistat, over-the-counter weight loss product known as, Alli.

Orlistat is marketed as:

  • Alli can help you change the way you eat, so you can lose weight and earn to keep it off
  • Alli can make a healthy start this summer with recipes provided
  • Alli and a link to their website at
  • Alli can help you lose more weight than dieting alone

Rely on yourself and if necessary, a good registered dietitian, but please, try not to access weight loss aids for weight loss.


Tuesday, August 25, 2009

Picky Eater Party


Monica Bhide described a funny story; she ‘likes to throw dinner parties.’  She takes pride in creating memorable meals, but a few weeks before a recent get-together, she was in a quandary:  several friends and family members were banning certain foods from their diets.  Her husband was on a strict Atkins regimen, 2 friends were  detoxing(in their cases eating only raw foods), another decided to go vegan, her neighbor, she reported, swore off wine, and her best friend resolved not to eat anything man-made (meaning nothing out of a box), her husband was off sugar(real and fake), another friend was on a seafood diet ( not, see food and eat it either), and her own daughter was juicing.  And then there were some new friends whose kids thought grilled cheese was too exotic.  A weaker soul would have been discouraged, but Monica took it as a challenge.  Imagine: So what if Jack sprat nursery rhyme was coming to life in her home. (Remember? “Jack Sprat could eat no fat, his wife could heat no lean.”)

A honey and cheese tasting was prepared (the Atkins folks ate the cheese and left the honey; they kids ate the honey and left the cheese,) sweet tamarind shrimp on a stick (for the seafood and protein lover,)spicy cheese palmiers (for the all-natural folks,)curried egg salad on spinach (for her sugar-free pal,) and fresh fruit platter (for the detoxers and vegans.) For the kids, she made pigs in blankets, grilled chicken with a sweet peanut dip, and Jell-O jigglers.  For grab-and-go side, she made an Indian-style trail mix and the all-time favorite popcorn tossed with fresh herbs and serves in paper cones.  And for dessert:  mini-cupcakes, piled into a tower.  Finally, she serves Shirley Temples, Indian-style cold coffee, and lots of choices of flavored and unflavored waters.

The parrrrrrrrrtay, began.  The adults oohed and aahed over the unusual honey and cheese parings and cooled coffee.  Of course, the kids loved—and I mean loved—the popcorn.

Just as a silent pat on the back was happening, a friend, the only one not on a diet came up and said,”This is very cute, but where’s the food?”  Next, time, ordering pizza is the only way to go.



  1. 2 T fresh lemon juice
  2. 2 T prepared tamarind-date chutney
  3. 2 T honey
  4. 2 tsp grated fresh ginger
  5. 1 tsp red chili flakes
  6. 1 tsp coriander seeds
  7. 1/2 tsp salt
  8. 2 lbs shrimp peeled and deveined
  9. 3 tsp oil


  1. In a large bowl, combine the lemon juice, chutney, honey, ginger chili flakes, coriander, and salt.  Mix well; add the shrimp and toss well to coat.  Cover and refrigerate for 2 hours.
  2. About 10 minutes before serving time, heat the vegetable oil in a large skillet over medium-heat.  Just before the oil starts smoking add the shrimp and marinade to the pan.
  3. Sauté for 1 to 2 minutes or until the shrimp and pink and no longer translucent.  Transfer to a serving bowl and pour any liquid from the pan over the shrimp.  Serve warm.

Nutrients per serving:

169 calories, 23g protein, 8g carbohydrates, og fiber, 5g fat (1g saturated fat) 172 mg cholesterol, 243 mg sodium

Serves: 8, Serving size: 3 shrimp per skewer

Saturday, August 22, 2009

A Watermelon, Feta & Fresh Mint Summer Salad



  • 1/2 lb. watermelon balls or flesh, ~4 cups
  • 2-1/4 oz.plain feta cheese
  • 2 Tbsp. chopped fresh mint leaves


  • Combine melon, cheese and mint in medium bowl. Cover; chill 1 hour.

Serving size: 1 cup

Nutrition Info:

90 calories; 12g carbohydrate, o g fiber, 3g protein, 4g fat(3g saturated fat),15 mg cholesterol and 190mg sodium.

Source: Wegman’s Food Markets

Thursday, August 20, 2009

Mesothelioma Invites Proper Nutrition


Good Nutrition for Mesothelioma Patients

Richard Moyle, from  and National Awareness Coordinator for Asbestos, explains that exposure to asbestos is the only known cause of a rare and aggressive cancer known as mesothelioma. This type of cancer develops in the mesothelial cells that make up the lining of the lungs, heart and abdomen. The symptoms of mesothelioma take at least 20 years to become noticeable and by this time the disease has already progressed to advanced stages and is very difficult to treat.

While 35 percent of a cancer diagnoses can be linked to bad nutrition, mesothelioma is one type of cancer that cannot be prevented by a more balanced and healthy diet. However, mesothelioma patients can definitely benefit from better eating habits. Good nutrition can help alleviate disease symptoms and treatment side effects as well fight the cancer itself.

Nausea is one of the most common side effects of malignant mesothelioma and mesothelioma treatment. There are a number of dietary changes you can make to help this problem. Dry grain products like crackers and toast can help calm an upset stomach. Bland foods will also help with nausea, as well as acid reflux problems.

Garlic produces a chemical called allicin which can be beneficial for mesothelioma patients. While it seems to have the greatest affect on stomach cancer and prostate cancer in men, affects have been noted in all types of cancer and on different carcinogens. Animal trials have produced positive results. In one such study, a number of mice with cancer were injected with allicin. The control group (those not injected with the compound) lived an average of two months, while those receiving the injection lived an average of six months or longer.

There are also many kinds of berries mesothelioma patients can integrate into their diet to benefit from the cancer-fighting nutrients they contain, including blueberries, blackberries, raspberries, strawberries, loganberries, cranberries. Berries contain a number of cancer-fighting phytonutrients like anthocyanins, ellagic acid, pterostilbene and resveratrol. In one study, extracts of six types of berries were tested for their ability to prevent the growth and spread of different types of cancer cells. Amazingly, each different type of berry was found to have an entirely unique combination of phytonutrients, and all six varieties of berry extract were able to kill cancer cells in the laboratory.

Another frequent trait found in cancer patients is low white blood cell count, which raises the risk of contracting an infection. To avoid this side effect, a number of changes can be made in the foods you eat. It is most important to avoid “bad” bacteria, which is common in foods that are damaged or not prepared well. Because of the low white blood count, avoid buffets when eating out, wash your hands before preparing meals, avoid raw meats and fish (like sushi), and throw away any foods that are bruised or damaged.

Cancer is a complex medical condition, with many dynamics playing various functions in development and treatment. However, most patients will undoubtedly benefit from a better diet in a number of ways.

Sunday, August 16, 2009

Follower Sunday: Thank You Readership! Guest-Chef and Registered Dietitian Liz Marr Shares Her Passion for Mediterranean Food

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, Liz Marr with her Grilled Mediterranean Vegetables Recipe.




      Liz Marr, MS, RD

Liz Marr, Principal, Liz Marr and Associates, LLC, Longmont, CO, is a communications consultant with nearly twenty years of experience in the field. A master’s-level registered dietitian and a mom, she specializes in health promotion, food, food safety, nutrition and fitness.

Previously, Liz co-founded Marr Barr Communications, LLC, Longmont, CO, a public relations consulting firm specializing in food, nutrition, agriculture, environment and lifestyles. She is also adjunct professor at Front Range Community College, Westminster, CO, where she teaches human nutrition. Before her entrepreneurial ventures, she was manager of consumer communications for Horizon Organic Dairy, Boulder, CO. Liz also served as vice president for Western Dairy Council and Western Dairy farmers’ Promotion Association/ Western Dairy Council, Thornton, CO. With a 12-year tenure, she worked in communications, issues management and marketing, before moving into management. She began her career as a public health nutritionist with the State of Colorado Migrant Health Program.

Liz brings a big-picture strategic mind and a broad-based skill set in food, nutrition and fitness communications, public relations, government affairs and industry relations. In addition to her workplace experience, she honed her media relations skills serving as a national media spokesperson for the American Dietetic Association for nine years. Over the years, Liz has overseen national school- and family-based nutrition and physical activity programs; developed cookbooks and recipe programs for companies and associations; written situation analyses and technical papers on ingredients, packaging, regulations and food-related trends for corporations, trade media and trade groups; consulted with the USDA Food and Nutrition Services on interagency communications; and built a national network of nutrition and fitness spokespeople. Liz’s exceptional organizational skills help keep client deliverables on track to meet deadlines and budgets.

Active in professional and community endeavors, Liz is chair-elect of the Food and Culinary Professionals Dietetic Practice Group and serves on the board of trustees for the Society for Nutrition Education Foundation. She is immediate past-chair of the Nutrition and Food Science Section of the International Association of Culinary Professionals, past-president of the Colorado Dietetic Association (elected to two non-consecutive terms) and past-chair of Boulder County Safehouse (now Safehouse Progressive Alliance for Non-violence). A 2005 graduate of Leadership Boulder County, Liz also serves on the Boulder County Commissioners' Food and Agriculture Policy Council. Recipient of the Colorado Dietetic Association Outstanding Dietitian Award and Recognized Young Dietitian Award, Liz holds a master of science degree in food and nutrition science from Colorado State University and graduated cum laude from University of Missouri, Columbia, with a bachelor of science degree in family and consumer sciences, specializing in fashion merchandising.

© Grilled Mediterranean Vegetables

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Developed and reprinted with permission by Liz Marr


Grilled Mediterranean Vegetables

I grill year-round, and this simple, yet sumptuous, recipe is a winning way to put plenty of vegetables on the table. The confetti colors and flavors entertain and entice kids, yet the dish also satisfies more sophisticated adult palates. If you don't yet have a grill topper, consider buying one. Grill toppers prevent small and delicate foods from falling between the grates, allowing you to cook your entire meal on the grill rather than running between the kitchen and the grill. That's handy if you don't have a sous chef.

Serves: 6

Preparation Time: 30 minutes


2 yellow squash, medium
2 zucchini, medium
5 baby bella mushrooms
1 medium yellow onion
1 red bell pepper
2 garlic cloves, diced
1 T olive oil
2 T fresh lemon juice
2 T fresh basil, diced
Salt and pepper to taste


Slice yellow squash and zucchini into quarters length-wise; cut quarters to 1-inch pieces. Quarter mushrooms. Cut bell pepper into large pieces, discarding seeds and stem. Cut peeled onion into eight wedges and half each wedge. Place vegetables in a large bowl and toss with olive oil, lemon juice, basil, salt and pepper.

Lightly brush grill topper with olive oil. Place on grate of hot grill. Gently spread vegetable mixture on grill topper. Grill until vegetables are tender and begin to brown, about 10-15 minutes. Can be served warm or at room temperature.

Per-serving Nutritional Profile:
    Calories, 70
    Fat, 2.5 g
        Saturated Fat, 0 g
    Cholesterol, 0 mg
    Carbs, 10 g
        Dietary Fiber, 3 g
    Protein, 3 g
    Sodium, 210  mg
    Vitamin A, 25% Daily Value
    Vitamin C, 100% Daily Value
    Calcium, 4% Daily Value
    Iron, 4% Daily Value


You can visit Liz at the following:

Liz Marr, MS, RD
Liz Marr and Associates, LLC
Longmont CO
Translating the Science of Nutrition into the Art of Food

Check out my new blog and leave a comment:


Saturday, August 15, 2009

Herbs: Set to music—Do You Know?”

Several years ago, in the 1960s, a song contained the herb lyrics: “Sage, Parsley, Thyme, and Rosemary.”  Of the herbs mentioned in the song, do you know the 1st herb mentioned, and in the correct order sung?


Friday, August 14, 2009

President Obama & Damon Weaver on School Lunch

At 4 min:23 seconds in, student-reporter asked: "President Obama, Do You have the power to make school lunches better?" Listen to video for more details!!

Thursday, August 13, 2009

Simon Cowell May Be Worth 4.5 Paula’s…

by Anthony J Sepe


…but your worth is not measurable!


ABCs of Food Health

  • Set a Personal Action Plan, so that good health can be enjoyed without worry

Always believe in yourself; see your registered dietitian, at least annually

Become familiar with the Food Guide Pyramid

Consume the servings of foods recommended, from each category of the Food Guide Pyramid, daily



Thank you for reading today,


Tuesday, August 11, 2009

Fear and Food Choice


Molly Morgan, RD, CDN in Healthy Life explains about taking the fear out of your food choices and learning more about organic and local foods.

It has been described that many consumers have expressed their concern about the potentially hazardous health effects from exposure to pesticides, hormones, and antibiotics in the food supply by putting their money where their mouths are.  Even during the hardships of our current state of the economy, consumers are willing to spend extra money on organic foods.

Are organic foods better for us?  Are they more nutritious? Are they safer to eat than conventional farming methods?  Do small local farms operate just like large conventional farms? All of these questions are making consumers more confused than ever.

For over 50 years, family-operated farms have been replaced by large-scale farming and livestock operations.  This increase in agricultural productivity has also coincided with the routine use of pesticides, synthetic fertilizers, antibiotics, and hormones.

Recent studies suggest that pesticides, particularly organophosphate insecticides and other pollutants are linked to ADHD, obesity, diabetes, and learning disorders.  More research is still being conducted in this area.

Eating organic foods is the best way to reduce exposure to toxins used in conventional agricultural practices.  Organic farmers do not use chemical pesticides or fertilizers made with synthetic ingredients or sewage sludge.  They don’t use any bioengineering methods or ionizing radiation.  Instead, organic farmers rely on beneficial insects, companion planting, and natural soil replenishment.

Many are familiar with the green and white organic seal.  This seal assures us that food items have met stringent USDA Standards and passed inspections.  Please note:  packages labeled with random terms such as free range, hormone free or natural, are not the same as certified organic.

Also, consumers should realize that even though a product bears the green and which organic seal, it does not mean that it is safe or healthy.  These products could still be loaded with organic sugar or organic fat or they could be contaminated with dangerous bacteria.

The organic seal reassures consumers that their food dollar is promoting sustainable farming methods, that the produce they purchase is likely to contain lower levels of pesticide residues; and that the organic meat and poultry that they consume will have been raised without hormones or antibiotics.

At this point in time, these foods are not guaranteed to be safer, healthier or even more nutritious than conventional foods.  While many people believe that organic produce is more flavorful and some will argue that it is more nutritious, that’s hard to find conclusive evidence.

Although, it is important to note that many organic farmers use older, more nutritious varieties of seeds, in this case it may not be the organic process, but the heirloom vegetable that makes the difference.

The take away is this:  Don’t let the fear of pesticides reduce your pleasurable consumption of health-promoting fruits and vegetables.  Minimize your families exposure and maximize your budget by purchasing your groceries from small local farmers, food co-ops, or by joining a Community Supported Agriculture (CSA.)

When our food is purchased locally, the food dollars stay within and strengthen the local economy.  Buying locally also reduces the resources used to transport, store, and package goods.  Local foods nourish us, the community and the planet.

Many small local farmers may practice organic, sustainable methods although they may not have the official certification, which is due to financial or time constraints.  View websites such as the following: to find farmers, CSA’s, restaurants and other local sources of organic products.

Enjoy healthy and happy eating!

Monday, August 10, 2009

Healthy Snacking Video: Oven-Baked French Fries with A Kick

Will you see Julie & Julia?


1. Yes

2. No, because…

3. Will wait for TV/DVD

4. Other ______________________

Sunday, August 9, 2009

Follower Sunday: Thank you Readership! Student and Guest-Chef Joshua Ogrodowski,from JWU, shares his passion for food and cooking

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 Guest-Chef, Joshua Ogrodowski.


Joshua O 

               Chef Joshua Ogrodowski

The art of cooking has been apart of my life ever since I was a kid. As early as ten years old, I would wake up early to make breakfast for my family. During the holidays I loved to help out with smoking the turkey or even preparing some of the side dishes. Eventually, I enrolled in culinary art classes during my senior year of high school. Everything fell into place right after high school. Well for the most part. After a semester at Alfred State University studying culinary arts, I decided to work for five years since most businesses were looking for some kind of experience. I worked a majority of those years in school food service. But, before going back to college, I worked three months for a country club cooking on the line. Soon after my freshman year, I returned for another summer at the club increasing my rank to Sous chef, which entitled me to cater wedding parties, golf tournaments and high school reunions. During my sophomore year, I was looking for a change. I had a passion for cooking which no one could erase, but I also carried a sense of care for others. I wanted to help the less fortunate enjoy food as much as I did. People who wanted to be more specific with their diet or people who had a disease were the types of people I wanted to cater to. It’s a step I was willing to take, so I decided to enroll in the culinary nutrition field. Today, I’ve grown more knowledge about dietetics and am hopeful that these recipes both satisfy your palate as well as your specific dietary requirement. And even if you may not have a certain dietary eating pattern, please feel free to practice your culinary skill. Most of these recipes are vegetarian base since I’ve practiced that eating pattern for five years. Please email me your thoughts (

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© Apple Burgers

Developed and reprinted with permission by Joshua Ogrodowski

These burgers drive a sweet, tart, and slightly crunchy taste. Although the thought may not be appetizing, the taste is far more uplifting.

Yield: 4-6, 2 oz burgers


2 each Granny Smith apples

1 cup Onion, minced

2 cups Panko Bread crumbs

1 each Green Pepper, seeded and chopped

1 tablespoon Fresh ginger, minced

2 cups Basmati rice

6 tablespoons Rolled oats, ground

½ teaspoon Kosher salt

1 pinch Fresh cracked black pepper

2 tablespoons Canola oil

Method of Preparation:

1. Squeeze some of the juice out of the apples, then place in a bowl with onions, bread crumbs, green bell pepper, ginger, rice, 3 tablespoons of oats, salt and pepper. Mix well

2. Heat the oil in a frying pan, over medium heat.

3. Shape mixture into patties adding more bread crumbs if necessary. Coat with remaining 3 tablespoons of oats.

4. Fry in 1 tablespoon of oil over medium heat until golden brown, 2-3 minutes per side.

Chef’s Notes: This vegan recipe can be doctored with textured vegetable proteins to add more nutrients and a savory taste. Since apples are in season, any substitution can be used for this recipe like a Macintosh or an Empire

Nutritional Analysis: Per Serving

Calories: 126 kcal Carbohydrates: 25 g Folate: 31 mcg

Total Fat: 1 g Fiber: 2 g Calcium: 33 mg

Saturated Fat: .21 g Cholesterol: 0 mg Iron: 1 mg

Protein: 4.39 g Vitamin B-12: .05 mg Sodium 100 mg


Joshua Ogrodowski 
Culinary Events Teaching Assistant
Christian Student Fellowship
Nutrition Society
The Green Collaborative
The Culinary Events Club
American Dietetic Association
American Culinary Federation
Student Alumni Association

Thursday, August 6, 2009

Thank You Readership: Registered Dietitian, Jacqueline Gutierrez, Shares Healthy Low-fat Apple Pie Recipe from Red Apple Concepts

By Anthony J Sepe


Dear Readers:

This post was originally posted on July 26th; however, something happened and was was not able to be accessed.  Therefore, it is my pleasure to re-post this information for you.  Please accept our apologies for the inadvertent mishap.


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, Jacqueline S. Gutierrez, MS, MSEd, RD, CDN.


Jacqueline S. Gutierrez, MS, MSEd, RD, CDN has fifteen years of experience as a Registered Dietitian. She has a bachelor’s degree in Biology from Hunter College and a master’s degree in Medical Biology and Nutritional Science from Long Island University, C.W. Post Campus. She also has a master’s degree in Secondary Education from Queens College. Her experience as a Registered Dietitian covers many areas, including both clinical and foodservice components. Through her own business, Red Apple Concepts, she offers nutrition counseling and seminars. She also has helped various populations with diet, nutrition, and foodservice issues including developmentally disabled adults, nursing home residents, and restaurant managers. She wrote continuing education modules about food safety, HACCP, vegetarian nutrition, modified consistency diets for developmentally disabled adults, and the biochemistry of taste. In addition, she is currently teaching online nutrition classes in addition to working with developmentally disabled children and adults.



© Lowfat Apple Pie Recipe

Recipe developed and reprinted with permission

by Jacqueline Gutierrez, MS, MSEd, RD, CDN


Pie dough:

1 cup unbleached flour

1 cup whole wheat flour

1 tsp sesame seeds

2 Tb butter

1/2 cup water + extra water if needed


5 to 6 cups of sliced apples, skins and seeds removed

1/2 cup brown sugar

2 Tb cornstarch

1/4 tsp cinnamon

1/8 tsp nutmeg

1 Tb butter

1 Tb lemon juice

1 tsp vanilla

1) Preheat the oven to 450 degrees F.

2) Mix the unbleached flour, whole wheat flour, and sesame seeds together.

3) Mix in the butter. Use a fork or pastry cutter to break up the chunks.

4) Add 1/2 cup water, and a little more as necessary to make the dough pliable but not runny.

5) Grease a 9 inch pie pan or spray it with cooking spray.

6) Use about 2/3 of the crust mixture to make the bottom crust by flattening it out and pressing it into the pie pan.

7) Save the remaining 1/3 of crust for strips to be placed on top of the pie.

8) In a large bowl, mix the apples, brown sugar, cornstarch, cinnamon, nutmeg, lemon juice, and vanilla.

9) Place the filling mixture into the pie shell.

10) Dot with small pieces of butter.

11) Use the remaining crust to make a top for the pie. Roll it into snake strips, and flatten them out. Place the strips across the top, and be sure to use a little water to stick the ends of each strip to the bottom crust.

12) Bake at 450 degrees F for 10 minutes and then reduce the heat to 350 degrees F. Bake another 35 to 45 minutes until the top is golden brown.

  • Visit Jackie at the following:

Jacqueline S. Gutierrez, MS, MSEd, RD, CDN




Wednesday, August 5, 2009

Dairy Foods Reduce Risk of Osteoporosis & Colon Cancer


J Dairy Sci. 2006 Apr;89(4):1207-21.

Major scientific advances with dairy foods in nutrition and health.

Huth PJ, DiRienzo DB, Miller GD.

National Dairy Council, Rosemont, IL 60018-5616, USA.

A large body of scientific evidence collected in recent decades demonstrates that an adequate intake of calcium and other nutrients from dairy foods reduces the risk of osteoporosis by increasing bone acquisition during growth, slowing age-related bone loss, and reducing osteoporotic fractures. These results have culminated in the new (2005) Dietary Guidelines for Americans that now recommend 3 servings of milk products per day to reduce the risk of low bone mass and contribute important amounts of many nutrients that may have additional health attributes beyond bone health. A number of animal, observational, and clinical studies have shown that dairy food consumption can help reduce the risk of hypertension. Clinical trials indicate that the consumption of recommended levels of dairy products, as part of a healthy diet, can contribute to lower blood pressure in individuals with normal and elevated blood pressure. Emerging data also indicate that specific peptides associated with casein and whey proteins can significantly lower blood pressure. In addition, a growing body of evidence has provided support for a beneficial effect of dairy foods on body weight and fat loss. Clinical studies have demonstrated that during caloric restriction, body weight and body fat loss occurs when adequate calcium is provided by supplements and that this effect is further augmented by an equivalent amount of calcium supplied from dairy foods. Several studies support a role for calcium, vitamin D, and dairy foods against colon cancer. Additionally, conjugated linoleic acid, a fatty acid found naturally in dairy fat, confers a wide range of anticarcinogenic benefits in experimental animal models and is especially consistent for protection against breast cancer.

And now, how many servings of dairy products have you had-- thus far--,today?

Tuesday, August 4, 2009

Your Crowing Dinner Moment

BelGioioso Fresh Mozzarella & Summer Entertaining Ideas

by Anthony J Sepe


I’m fond of shopping at Sam’s Club and they have some wonderful BelGioioso Cheese, as well.  Here’s a few things that could make your summer entertaining easier!


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  • Create deliciously distinctive sandwiches with prosciutto, tomatoes and slices of Fresh Mozzarella cheese on your favorite crusty bread.  Garnish with fresh basil and drizzle with extra olive oil.



  • Create a special bruschetta by rubbing toasted bread slices with olive oil and topping with slices of Fresh Mozzarella cheese.  Broil until cheese starts to melt, then top with chopped, roasted red peppers or your favorite tomato bruschetta and serve.

Thanks for reading, and enjoy!

Sunday, August 2, 2009

RT@Craigthunt Summer Hydration Quiz

Quiz: best choice summer hydration at lake?

  • 1) margarita and sun chips
  • 2) beer and pretzels
  • 3) lemonade and potato chips
  • 4) ice cream bar

Answer: Of the choices listed above, the answer is lemonade and potato chips, which provides water, sodium and potassium.

Follower Sunday: “Thank You Readership!” Guest-Chef and Registered Dietitian Sophia Medinsky Shares Healthy Recipe for Kids

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, Sophia Medinsky, RD.


Copyright: Strawberry Cottage Recipe
by Sophia Medinsky, MS, RD, CDN

This is a delicious snack every child will love.




2 cups fresh strawberries, sliced

2 cups Low Fat 2% cottage cheese, drained

Slivered almonds for garnish


In 4 dessert cups, layer cottage cheese and sliced strawberries alternatively until cups are full. Garnish with slivered almonds if desired.

4 servings

Nutrition Information per serving:

Calories: 130

Protein: 17 g

Total fat: 2 g

Dietary Fiber: 2 g

Calcium: 91 mg

Saturday, August 1, 2009

Funny-bone funny, but not so

by Anthony J Sepe


Today, I saw the funniest sign.  I laughed, and laughed, and laughed… it just struck me  and my funny-bone, that I could not stop laughing.  I’ll share the quote, which I read at face-value, on the sign with you:

    • “If you are grouchy, irritable – or just plain mean – there is a $ 10.00 charge!”

                                      Author Unknown


1232491771v29zu7 On to the more serious side of things.  Now, after contemplation of that quote, let’s look at the words of the quote again.  ‘Grouchy’; ‘Irritable’ and ‘Mean.’  If you or someone you love should experience symptoms of dizziness, shakiness, sweating, hunger—grouchiness, irritability, I’d suggest the following:  see your physician or health care professional for a blood work-up.  This may consist of a 3-5 hour Glucose Tolerance Test or (GTT), which is usually about a 100 gram load.  If you receive or have received a diagnosis of hypoglycemia or low blood sugar, please take it seriously.  Make sure to eat smaller meals and more frequently.  Keep your blood sugar even.  By the reading on the meter above, this person may have passed-out by now.  Therefore, next time you see a sign that reads: “If you are grouchy, irritable –or just pain mean – there won’t be a $10.00 charge, but in the meantime charge, -- with a quickness-- to get the glucagon tube or a form of a simple sugar and follow the 15 minute rules and retest the blood sugar reading on the meter. (And, let’s hope it goes up.)

Thanks for reading!

Rancid Butter: In doubt, throw it out



Has your butter gone bad?

If it's been in your fridge more than 1 month -- and if it's been near food that has a strong odor -- then toss that stick.  Next, take some olive oil instead, place into a small tub or a small container, and freeze. 

Using this as a spreadable, it much healthier for us.

Thanks for reading!