Wednesday, June 29, 2011

Beat Summer’s Heat with Fresh Fruits & Vegetables

Christine Gerbstadt

Christine Gerbstadt, MD, RD

There’s a lot to love about summer—warm weather, long days and all that outdoor time with love ones.  Unfortunately,  the season also poses risks, especially if you have diabetes.

All that sun, heat and humidity can cause dehydration and heat exhaustion.  Symptoms include dizziness, excessive sweating muscle cramps, headache, rapid heartbeat and nausea and, if left untreated heat exhaustion can escalate into heatstroke, a potentially life-threatening condition that requires a doctor’s attention.

Good nutrition can help keep you safe from heat-related ailments.  In addition to seeking shade instead of direct sun and avoiding strenuous physical activity during the hottest hours of the day, keep yourself safe by drinking sugar-and caffeine-free fluids throughout the day and stock up on fresh produce.  The season’s delicious bounty will help you:


  • Hydrate with fresh fruit.  Summer is the peak season for refreshing and replenishing melons, berries, peaches and nectarines.  Their high water content will help cool you down even on the hottest days.
  • Stay energized with good carbs.  Carbohydrates have gotten such a bad rap lately, you may believe you have to steer clear of fruit. Nothing could be further from the truth.  Carbohydrates are your body’s main source of energy, and you can surely eat a serving (one medium piece of fruit or 1/2 cup juicy water melon (5.5 g carbohydrates); a medium peach (14.5g) 1/2 cup sweet-tart blackberries and raspberries (7g) and other summer fruits.
  •  Protect yourself with vitamins and antioxidants. Summer fruits—and vegetables like arugula, cucumbers, zucchini and squash—are also great sources of vitamins C and A.  C is a powerful antioxidant that helps combat the adverse effects of free radicals from sun exposure, pollution (like grill smoke) and some processed foods.  Vitamin A is essential form maintaining healthy skin.   In addition, red fruits such as water melon and tomatoes are sources of the antioxidant lycopene, shown in a recent University of Manchester study to help protect against sunburn damage.

Source: Christine M.D., RD, CDE Spokesperson for the American Dietetic Association

Wednesday, June 22, 2011

Cook’s Corner: Easiest Ever French Toast


1 1/2 Tablespoon I Can’t Believe It’s Not Butter! Spread

1 Tablespoon firmly packed dark or light brown sugar

1/4 tsp. ground cinnamon

4 slices whole grain bread, toasted


Combine I can’t believe It’s Not Butter! Spread, brown sugar and cinnamon in small bowl.  Spread on hot bread.

TIP:  The spread can be doubled and made ahead. Store covered in refrigerator.

Nutrition Information Per Serving:

Calories 220, Calories from Fat 70, Saturated Fat 2g,

Trans Fat 0g, Total Fat 8g, Cholesterol 0mg, Sodium 290mg

Total Carbohydrate 30g, dietary Fiber 4g, Protein 7g

Vitamin A 8%, Vitamin C 0%,Calcium 6 %, Iron 8%


Source:  10 Simple Steps to Make Good Habits More Delicious-Dietitian-Approved Guide

Sunday, June 19, 2011

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

    Tuesday, June 14, 2011

    9 Health Reasons You Should Be Eating Less Meat



    For centuries, meat has been an essential part of the human diet and has made its way into just about every meal. Now researchers have discovered that a high-protein diet, consisting largely of meats, may not be as healthy as once thought. The saturated fats, sodium content and antibiotics in meat may be the culprit for the number of diseases, cancers and illnesses occurring in those who eat it on a daily basis. Simply eating less meat may be the key to preventing these health problems, and here are 9 reasons why you should cut back today:
    1. You’ll live longer: Although eating less meat may not necessarily add years to your life, it can prevent a premature death. Cutting back on red meat and processed meats may reduce your risk of developing heart disease and cancer, the two biggest killers of Americans. Red meat contains a high amount of saturated fat, which raises bad cholesterol levels and can increase your blood pressure making you more prone to having atherosclerosis, stroke and heart attack.
    2. You’ll reduce the risk for heart disease and diabetes: Eating fewer processed meats can have a significant impact on your health. Cutting back on bacon, sausage, hot dogs and cold cuts can reduce your risk for cardiovascular disease and help prevent diabetes. These meats contain a large amount of sodium and saturated fats, which can contribute to colorectal cancer, kidney problems and congestive heart failure.
    3. You’ll reduce the chances of getting a bacterial infection: Eating less or no meat at all may be your best defense against the drug-resistant superbugs that are appearing in supermarket meats these days. Antibiotic-resistant Staphylococcus aureus (MRSA) has been popping up in raw beef, chicken, turkey and cow’s milk, therefore, increasing the risk for hard-to-treat bacterial infections in humans. Staphylococcus aureus thrives in open wounds rather than in the gut, so handling meats contaminated with this strain of bacteria increases your chance for infection if you don’t take proper measures to protect your hands and cook your food thoroughly.
    4. You’ll increase Vegetable and fruit consumption: For years, Americans have been falling short of the recommended daily servings of fruits and vegetables. Diets rich in fruits and vegetables can help lower the risk of obesity and certain chronic diseases, as well as reduce your chances of having heart disease, diabetes and some cancers. If you choose to eat less meat, you’ll have more opportunities to increase your fruit and vegetable consumption and reap the health benefits.
    5. You’ll reduce the risk of osteoporosis: Eating less meat may reduce your risk of developing osteoporosis by maintaining a healthy bone density. Meats have been shown to leach calcium from bones, which can become a serious problem for the elderly. Low bone density can make people more susceptible to bone breaks and fractures with age. Therefore, cutting back on meat consumption and maintaining a healthy calcium intake can help reduce the risk of osteoporosis.
    6. You’ll lose weight: Eating less meat may be the ticket to losing those extra pounds and maintaining a healthy weight. High-protein diets may be the culprit of weight gain and the reason why people can’t shed the unwanted pounds. Of course, exercise and lifestyle play a major role in the weight loss process, but cutting down on your daily meat consumption may help you lose the weight faster.
    7. You’ll get enough protein: Increasing your meat consumption to get enough protein in your diet is not necessary. In fact, most people get enough protein from their diets without needing to add more meat to the mix. Cutting back on your meat consumption will not make a big difference in your protein intake or your health. Try replacing the meat you would have been eating with another high-protein source like eggs, milk, tofu or cottage cheese.
    8. You’ll lower your cholesterol: Eating less meat can have a significant effect on your cholesterol. The saturated fats in meat raise LDL (bad) cholesterol levels, which can increase your risk of cardiovascular disease, heart attack or angina. Reducing your meat consumption and replacing it with more fruits and vegetables can help lower your bad cholesterol levels and raise your good cholesterol levels.
    9. You’ll reduce the risk of bowel cancer: Bowel cancer, also called colon cancer, is a deadly killer that takes thousands of lives every year. One important way to reduce your chances of developing bowel cancer is to eat less meat. Cutting back on meat, specifically red meat and processed meat, can significantly lower your chances of getting colon cancer because you’ll be lowering your fat intake.
    Source:  Roxanne McAnn. Nursing 20110614

    Monday, June 13, 2011

    Men: From Beer to Brain Food—American Dietetic Association Website offers Updated Nutrition and Health Information !



    CHICAGO – Attention men: Beer (consumed in moderation) can have health benefits.

    An article on links between beer and heart health is just part of a revamped section on men’s health that can be found on the American Dietetic Association’s website at

    Health, strength and energy are hot topics, especially for males of virtually any age. For that reason, men need reliable resources that communicate accurate nutrition messages.

    “Sometimes men do not like to ask questions, but they want answers – and ADA’s website site has added new and exciting content for men,” says registered dietitian Ethan Bergman, president-elect of the American Dietetic Association.

    ADA’s online men’s health section has the science-based information that men can trust to help them lead healthier lives. “You can use the positive information on ADA’s website to transform your life,” Bergman says.

    Registered dietitians say men’s questions, interests and needs regarding food and nutrition tend to focus on such areas as being healthier; looking good; performing at their best; having more energy; recovering from injuries and learning how they can excel through healthy eating and activity habits.

    Men’s health runs the gamut from muscle-building while eating a vegetarian or primarily plant-based diet, to fueling before and after workouts to eating well throughout the decades of life.

    “A healthy heart is something every man thinks about – or should,” Bergman says. “So, what guy won’t want to read about links between moderate consumption of beer and heart health?”

    All the men’s health information on ADA’s website has been reviewed by the food and nutrition experts – registered dietitians who are members of ADA. The site includes new articles on:

    • Building muscle for the vegetarian
    • Fish and brain function
    • The best foods for a man in his 20s, 30s, 40s, 50s, 60s and beyond
    • Grilling and eating lean for a “six-pack


    • Weekend baseball warrior nutrition tips
    • Best foods before and after workouts
    • Eating fat to get lean
    • Top snacks for runners
    • Eating right when money’s tight.                                                                                                      

    “ADA’s new web content offers cutting-edge nutrition solutions for all men,” Bergman says. “By educating men – and our family members and loved ones – we can encourage positive eating and lifestyle changes for men at every age.”


    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. Visit the American Dietetic Association at

    Media contact: Ryan O’Malley, Allison MacMunn

    800/877-1600, ext. 4769, 4802

    Saturday, June 11, 2011

    Cook’s Corner: Sweet Cherry Pie Dessert to Warm the Heart


    … A Sweet Beginning to a Healthier ending, this is dedicated to all those to have cancer, in one form or another…


    • 4 cups pitted sour cherries
    • 1/2 cup maple syrup
    • 3 tablespoons quick-cooking tapioca
    • 1 tsp. ground cinnamon
    • 1 cup cake flour
    • 1/4 cup butter or margarine, cut into small pieces
    • 1 egg  white

    To Make Filling:

    In a 2-quart saucepan over medium heat, combine cherries, maple syrup, tapioca, and cinnamon.  Let stand for 5 minutes.  Cook and stir occasionally for 10 minutes.

    To make the Crust:

    Preheat oven to 400 degrees.  Place flour in a medium bowl.  Cut in the butter until mixture resembles coarse meal.  Stir in the egg white.  Place on a lightly floured surface and knead until smooth ( 30 seconds).  Reserve 1/4 cup of the dough.  Place remaining dough on cutting board and roll into a 9” circle.  Fit the dough into a pie plate.  Fold under the excess pastry, and flute the edges.  Prick the bottom of the dough with a fork, bake for 10 minutes.  Roll reserved dough to 1/8 inch thickness.  Using a cookie cutter, cut out decorative shapes.  Place cherry filling into pie crust and arrange decorative cutouts on top.  Sprinkle sugar on edge of crust and decorative cutouts, if desired.  Reduce oven temperature to 350 degrees.  Bake for 30 minutes.  Makes 8 servings.


    Nutrition Information per serving:

    216 calories; 3g protein; 39g carbohydrate; 9g fat; 15mg cholesterol; 70mg sodium; 2g fiber

    Source: and

    Happy eating,


    Friday, June 3, 2011

    “From A Dietitian’s Perspective” Makes Top 50 Blogs

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    Dear Blog Members:

    We were so excited when we received notification, that Blog: From A Dietitian’s Perspective was among the top 50 Dietitian Blogs again.   "Top 50 Blogs Every Dietitian Should Read" ( ), mentioned us in their article.  We say to you, as we 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 Dietitian Blogs

    Its been said that only the lucky few have access to regularly visit a dietitian 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.


    Top 50 Blogs Every Dietician Should Read

    The blogosphere is filled with commercial diet and nutrition sites, and sometimes it is difficult to weed through these blogs to find the real gems. In this list of the top 50 blogs every dietitian should read, you’ll find registered dietitians, nutritionists and news and information from highly-regarded individuals and institutions. These blogs can help any health professional guide and treat patients in a logical and healthy manner.

    Nutrition Labels
    Professional Dietitians
    1. Cheryl Forberg, RD: Forberg is a James Beard award-winning chef, a New York Times bestselling author and the nutritionist for NBC’s “The Biggest Loser.”
    2. Diana Dyer, MS, RD: A multiple cancer survivor and registered dietitian, Dyer also is the author of A Dietitian’s Cancer Story.
    3. Diary of a Mad Dietitian: A registered dietitian’s “zany, irrepressible adventures in dietetics, nutrition, and healthcare.”
    4. Dieting Dietitian: A registered dietitian with a master’s degree in nutrition shares her experiences with dieting and nutrition.
    5. Eating RD: Kristen is a registered dietitian with a passion for culinary adventures, new recipes, food photography, fitness and sports nutrition.
    6. From A Dietitian’s Perspective: Anthony Sepe is a nutrition entrepreneur who shares his knowledge with readers.
    7. Inspired RD: A beautiful site and a focus on the wellness side of nutrition and fitness by Alysa.
    8. Katherine Isacks, Registered Dietitian, LLC: Isacks’ focus is wellness and disease risk reduction via healthful food choices, physical activity, and weight control.
    9. Sarah Krieger a Registered Dietitian’s Blog: Sarah Krieger is a licensed and registered dietitian practicing in the Tampa-St. Petersburg Florida Metro Area.
    10. Susan B. Dopart MS, RD: Dopart is a nutrition and fitness expert who has been in private practice for more than 15 years.
    11. Swanky Dietitian: Another Kristen shares her love and knowledge of food and nutrition.
    Eating Healthy
    Nutrition Help
    1. Disease Proof: This blog belongs to Dr. Joel Fuhrman, MD, and serves as a forum to promote discussion on diet, fitness, health and green living.
    2. Eat for Change: Shannon has practiced and now imparts information about Nutrition Balancing.
    3. Food on the Brain: Sit back and enjoy this blog, perfect for those individuals who are “obsessing about lunch while you’re eating breakfast, read cookbooks like fiction, and never go to a strange city without at least a dozen restaurant recommendations.”
    4. Integrative Nutrition Blog: Joshua Rosenthal, MScEd, offers a blog with his site on integrative nutrition.
    5. Kindred Nutrition: Amy Goldsmith RD, LDN, provides individual and group nutrition coaching, corporate wellness, grocery tours and Pantry Makeovers.
    6. Nutrition and healthy eating: The Mayo Clinic offers this blog, maintained by Jennifer Nelson, MS, RD and Katherine Zeratsky, RD.
    7. Nutrition in the Schools: This blog is part of a national endeavor to reverse a disturbing health trend of unhealthy school lunches.
    8. Nutrition Network Blog: The Nutrition Blog Network is a collection of blogs written by registered dietitians.
    9. Nutrition Unplugged: Get practical information on health, nutrition, and food from an RD in the nation’s capital.
    10. Performance Nutrition: Marie Spano, MS, RD/LD, FISSN, CSCS is one of the leading sports nutrition and nutrition communications experts in North America.
    11. Practical Nutrition: Janet Helm is a writer, an RD and a mother of twins. She translates nutrition science into intelligible words and healthy food choices.
    12. The Ethicurean: On a quest to look for tasty things that are also sustainable, organic, local, and ethical? Try following this blog, started in 2006.
    13. Toby Amidor Nutrition: Toby Amidor, MS, RD, CDN is a registered dietitian with a master’s degree in clinical nutrition and dietetics from New York University.
    14. W8less: “Weightless” is maintained by Stella Metsovas, a former National USA swimmer and nutrition specialist.
    Gac Fruit
    Education and Research
    1. 1,000 Days: This site and its blog supports international experts and advocates working to improve early nutrition.
    2. 1st Endurance: First Endurance was started by two racing fanatics (a cyclist and a triathlete) with a healthy obsession for sports nutrition.
    3. Dietitians Online Blog: Dietitians Online was created to acknowledge the dedication and talents of the Registered Dietitian on the Internet.
    4. FDA Transparency Blog: Learn about food and drug regulations from the U.S. Food and Drug Administration.
    5. Moderation Nation: The Hershey Center for Health & Nutrtion launched Moderation Nation to help people gain access to practical tips, tools and resources for achieving energy balance (nutrition and physical activity).
    6. Oregon Health & Science University Blog: This blog is your gateway to all things research at OHSU, including new NIH-wide policies, upcoming grants, special events, upcoming workshops, and more.
    7. Today’s Dietitian: This site features timely articles on a wide range of nutrition topics including culinary trends, long-term care issues, new products and technologies, clinical concerns, career strategies, and research updates.
    8. USDA Blog: The United States Department of Agriculture can keep dietitians abreast of government projects in this arena.
    Healthy Kids
    Organizations and Institutions
    1. American Council for Fitness & Nutrition: Tap into this blog as well as the entire site for programs, research, news and information about the Healthy School Partnership.
    2. American Institute for Cancer Research Blog: Get your daily updates on diet, weight, physical activity and cancer.
    3. American Dietetic Association: This link leads to a list of blogs written by registered dieticians at ADA.
    4. American Society for Nutrition: A number of bloggers write for the ASN blog. This is a nonprofit organization dedicated to bringing together the world’s top researchers and clinical nutritionists together to advance knowledge and application of nutrition.
    5. Culinary Arts Applied Nutrition: This is the course homepage for the Applied Nutrition class for Delcastle Culinary Arts.
    6. International Confederation of Dietetic Associations: With a national dietetics association Member in over 40 countries, ICDA is widely recognized as the international organization for dietetics professionals.
    7. Nutrition Research Project: This organization represents a unique stance in plant-based nutritional research by advocating a high nutrient, whole food, vegetable based diet.
    8. T. Colin Campbell Foundation: For more than forty years, Dr. T. Colin Campbell has been at the forefront of nutrition research. His legacy, the China Project, is the most comprehensive study of health and nutrition ever conducted.
    9. Vegetarian Nutrition: The Vegetarian Nutrition Dietetic Practice Group of the American Dietetic Association manages this blog.
    10. World Health Organization: This site provides constantly updated news on health and nutrition worldwide. They have pages on Nutrition, Diet and Nutrition Disorders.
    Brown Flax Seeds
    Diet and Nutrition News
    1. Daily Diet Blog: Use this site to obtains daily dieting, weight loss product reviews and nutrition news.
    2. Diet News Blog: This blog offers news as well as information about diets and diet reviews.
    3. Healthy Eating & Nutrition News: Get the latest health, healthy eating, nutrition news, data, studies and research from around the world for nutritionists and those interested in healthier lifestyles.
    4. iHealthBulletin News: Dr. Zebrun, whose special interests include nutrition, exercise, CAM, preventive medicine, and mental health, edits this blog.
    5. NPR Health: NPR is watching topics such as school lunches, gastric bypass surgery, treadmill desks and public policy.
    6. Self Nutrition Data Nutrition News: A list of news items from a useful site. Check out their tools and blogs.
    7. The Nutrition Post: An online nutrition newspaper that contains a variety of topic listings.


    Best regards and thank you Mathew,




    Source:  Matthew Reed. 06022011."Top 50 Blogs Every Dietitian Should Read" ( )

    Thursday, June 2, 2011



    JUNE 2, 2011


    CHICAGO – The U.S. government’s new graphic symbol of nutritional advice for consumers contained in the 2010 Dietary Guidelines for Americans will be a useful and intuitive way for people to eat well and improve their health, especially with the expert individualized advice provided by a registered dietitian, according to the American Dietetic Association.

    “Time will tell if this new icon helps people to better understand vital nutritional messages of balance, variety, moderation and adequacy,” said registered dietitian and American Dietetic Association President Sylvia A. Escott-Stump. “If MyPlate can assist people in effectively adopting the recommendations of the Dietary Guidelines, it will be a success.”

    The new MyPlate icon is a plate split into four sections, each representing a different type of food (protein, whole grains, fruits and vegetables). The sections vary in size depending on the recommended portion of each food a person should eat. A circle shape next to the plate represents dairy products, especially milk. Viewing the icon online allows consumers to click on each section of the plate for more information.

    Escott-Stump emphasized that no one symbol can serve as a standalone consumer nutrition education tool, and praised the government’s consumer education campaign that is accompanying the release of the new icon. “No matter how informative or intuitive the symbol, it needs to be combined with easy-to-understand messages, motivational and educational tools – all specialties of registered dietitians – that guide people toward healthy food choices,” Escott-Stump said. “A goal for this new icon must be to increase the ‘nutrition literacy’ of all people,” Escott-Stump said. “The visual representations on the plate can support nutrition messages provided by registered dietitians and ADA.”

    The 2010 Dietary Guidelines, released in January, are based on a comprehensive review of the latest scientific literature conducted by an advisory committee that included five ADA members, including the committee’s chair, registered dietitian Linda Van Horn, professor of preventive medicine at Northwestern University. ADA previously announced its support for the 2010 Dietary Guidelines for Americans, noting that, due to the epidemic of obesity in the United States, they are the first to address an unhealthy public, making their recommendations especially urgent for consumers and health professionals alike. ADA also called the Dietary Guidelines “a practical roadmap to help people make changes in their eating plans to improve their health.”

    “As we have in past years, the American Dietetic Association was deeply involved in the development of the 2010 Dietary Guidelines. And we will use the Guidelines and the new MyPlate to provide the unequalled advice and services of registered dietitians to individuals and communities alike. ADA and all our members look forward to working with the USDA, the Obama Administration, other health associations and food and nutrition policy makers to develop effective nutrition, research, education, food assistance, labeling and promotion programs that help people get and stay healthy,” Escott-Stump said.

    With more than 71,000 members, 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. Visit the American Dietetic Association at


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