Thursday, June 17, 2010

Happy Father’s Day June 19, 2011

This article is reprinted from Father’s Day June 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. I love you and miss you.   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 speed.  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 the 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!

    Happy Father’s Day,

  • -Anthony

    Wednesday, June 16, 2010

    Obesity: Four-Step Approach

    Panel says food industry norms, Americans’ habits must change


    115853979421ybJu With the release of the 2010 Dietary Guidelines for Americans, Nanci Hellmich of USA Today and many RD blogger Colleagues report that obesity is “the single greatest threat to public health in this century,” which an expert panel also declared in the report Tuesday that urges Americans to slash calories and increase their physical activity. Yet, I feel compelled to add that as far back as I can remember, at least 30 years, but who’s counting, we’ve been stating this!  Habits and behaviors must change; please listen to us Dietitians’.

    An advisory committee for the 2010 Dietary Guidelines for Americans calls on people to cut back on added sugars and solid fats (butter, marbled meats) and to follow a more nutrient-rich, plant-based diet.

    The report is based upon the latest scientific evidence and was prepared by a 13-member panel of national nutrition and health experts.  The public has 30 days to comment at www.dietary

    The final 2010 guidelines will be released later this year by the U.S. Department of Agriculture and Department of Health and Human Services.  About two-thirds of adults and one-third of children in the United States are overweight or obese.  The advisory committee highlighted 4 major steps:

    • Reduce excess weight and obesity by cutting calories intake and increasing physical activity.
    • Shift to a more plant-based diet that emphasizes vegetables, dry beans and peas, fruits, while grains, nuts and seeds.  Increase intake of seafood and fat-free and low-fat milk and milk products, and consume only moderate amounts of lean meats, poultry and eggs.
    • Significantly reduce intake of foods containing added sugars and solid fats, which contribute about 35% of the calories in the American diet.  Cut sodium intake to 1,500 milligrams a day and lower intake of refined grains.
    • Meet the 2008 Physical Activity Guidelines for Americans.  Those recommend that adults get at least 21/2 hours of moderate-intensity physical activity each week, such as brisk walking, or 11/4 hours of a vigorous activity, such as jogging or swimming laps, or a combination.  Children and teens should do an hour or more of moderate to vigorous physical activity each day.

    This report also calls for changing the environment in the following manner:


      • Improve nutrition literacy and cooking skills, and motivate people to prepare healthy foods at home.
      • Improve the availability of affordable fresh produce through greater access to grocery stores, produce trucks and farmers’ markets
      • Encourage restaurants and the food industry to offer health-promoting foods and smaller portions

    To Your Good Health,

    Thank you for reading


    Tuesday, June 15, 2010

    RECIPE: Stuffed French Toast



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    1. 6 slices Challah or French bread cut 2 inches thick
    2. 1/4 cup part-skim ricotta cheese
    3. 1/4 cup low-fat cottage cheese
    4. 2 Tbsp low-fat cream cheese
    5. 2 tsp. sugar
    6. 2 tsp any extract (suggest: orange, vanilla, almond, strawberry)
    7. 12 egg substitutes
    8. 1/4 cup evaporated milk
    9. cooking spray


    • Cut a pocket in each slice of bread. Open carefully.  With an electric beater, whip together the cheeses, sugar and extract.  Divide the mixture evenly into 6 portions and insert a portion into each bread pocket.
    • Beat together the egg substitutes, and milk.  Dip the bread slices in the mixture, turn to coat both sides.  Spray a nonstick pan lightly with nonstick cooking spray and heat over medium-high heat.  Cook the French toast for about 3-4 minutes on each side until golden brown. Enjoy!

    Nutrition Information:

    Per serving:

    Calories 286; Calories from fat 38, total Fat 4g,Saturated Fat 2g, Cholesterol 8mg, sodium 645mg, Total Carbohydrate 38g, Dietary Fiber 2g, Sugars 7g, Protein 21g

    Source:  American Diabetes Association, From Flavorful Seasons Cookbook and Live Healthy

    Thank you for reading this Healthy Recipe!


    Saturday, June 12, 2010

    Vegetarian Diets: Healthful and Nutritious

    Press Release

    Appropriate Planned Vegetarian Diets Are Healthful, May Help in Disease Prevention and Treatment, Says American Dietetic Association

    Wednesday, July 01, 2009

    Media contacts:  Jennifer Starkey, Ryan O’Malley
                  800/877-1600         800/877-1600, ext. 4802, 4769

    1100052477472LI6   CHICAGO – The American Dietetic Association has released an updated position paper on vegetarian diets that concludes such diets, if well-planned, are healthful and nutritious for adults, infants, children and adolescents and can help prevent and treat chronic diseases including heart disease, cancer, obesity and diabetes.

    ADA’s position, published in the July issue of the Journal of the American Dietetic Association, represents the Association’s official stance on vegetarian diets:

    It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the life-cycle including pregnancy, lactation, infancy, childhood and adolescence and for athletes.

    ADA’s position and accompanying paper were written by Winston Craig, PhD, MPH, RD, professor and chair of the department of nutrition and wellness at Andrews University; and Reed Mangels, PhD, RD, nutrition advisor at the Vegetarian Resource Group, Baltimore, Md.

    The revised position paper incorporates new topics and additional information on key nutrients for vegetarians, vegetarian diets in the life cycle and the use of vegetarian diets in prevention and treatment of chronic diseases. “Vegetarian diets are appropriate for all stages of the life cycle,” according to ADA’s position. “There are many reasons for the rising interest in vegetarian diets. The number of vegetarians in the United States is expected to increase over the next decade.”

    Vegetarian diets are often associated with health advantages including lower blood cholesterol levels, lower risk of heart disease, lower blood pressure levels and lower risk of hypertension and type 2 diabetes, according to ADA’s position. “Vegetarians tend to have a lower body mass index and lower overall cancer rates. Vegetarian diets tend to be lower in saturated fat and cholesterol and have higher levels of dietary fiber, magnesium and potassium, vitamins C and E, folate, carotenoids, flavonoids and other phytochemicals. These nutritional differences may explain some of the health advantages of those following a varied, balanced vegetarian diet.”

    The position paper draws on results from ADA’s evidence analysis process and information from the ADA Evidence Analysis Library to show vegetarian diets can be nutritionally adequate in pregnancy and result in positive maternal and infant health outcomes. Additionally, an evidence-based review showed a vegetarian diet is associated with a lower risk of death from ischemic heart disease.

    A section in ADA’s paper on vegetarian diets and cancer has been significantly expanded to provide details on cancer-protective factors in vegetarian diets. An expanded section on osteoporosis includes roles of fruits, vegetables, soy products, protein, calcium, vitamins D and K and potassium in bone health. “Registered dietitians can provide information about key nutrients, modify vegetarian diets to meet the needs of those with dietary restrictions due to disease or allergies and supply guidelines to meet needs of clients in different areas of the life cycle,” the authors said.

    The American Dietetic Association is the world’s largest organization of food and nutrition professionals. ADA is committed to improving the nation’s health and advancing the profession of dietetics through research, education and advocacy. For a vegetarian starter kit visit: Physician Committee for Responsible Medicine (PCRM) at and Visit the American Dietetic Association at

    Friday, June 11, 2010

    Maid your day?


    How many maids-of-milking were there in the “12- days of Christmas?”

    a. 10

    b. 9

    c. 8

    d. 7

    e. 6

    Wednesday, June 9, 2010

    COROWise™ Spicy Orange Chicken



    Serves:  4


    1. 1/2 Cup Minute Maid® Premium Heart Wise® Orange Juice
    2. 1 tsp. Kosher salt
    3. 1/4 tsp. Cayenne Pepper, ground
    4. 1 lb. boneless, skinless, chicken breast


    1. Mix all marinade items together in a resealable plastic bag.
    2. Place chicken in marinade for 3 hours, or refrigerate overnight.  reserve marinade after chicken is removed.
    3. Preheat oven to broil.  Cook chicken 4 minutes per side 3 – 4”  from broiler.
    4. Meanwhile, heat remaining marinade to boiling in a small saucepan until it thickens slightly, stirring occasionally.
    5. Serve thickened marinade over chicken breast.
    6. Enjoy this Healthy Recipe!


    Nutrition Facts per Serving:

    Calories 160; Total Fat, 2g; Saturated Fat, ,1g; Trans Fat, 0g;  Cholesterol, 80mg; Sodium 380 mg; Total Carbohydrate 3g, Dietary Fiber 0g; Sugar, 3g, Protein, 33g

    Source:  The Wellness Advisor Spring/Summer 2010 Issue with CoroWise Cholesterol Reducers

    Saturday, June 5, 2010

    Video: Gloria Tsang, RD explains healthy ice cream in summer heat


    My friend and colleague Gloria Tsang, RD does a wonderful job of explaining how to choose a healthy ice cream in the summer heat; watch her video.