Follower Sunday: Thank You Readership! London RD Shares Her Heart & Brings a Jalapeno Black Bean Burger to “From A Dietitian’s Perspective”

Renee Rogers

About Renee

Renee Rogers, RD, LDN. I am a registered and licensed dietitian passionate about nutrition, health, but most of all happiness.  I believe that what you put into your body affects how you feel, look, and go about your daily routines.  Improving your eating habits will improve your overall quality of life.  Therefore, I am devoted to teaching proper nutrition and educating on healthy habits, so people can go out and live the happy, healthy life they deserve. www.reneerogers.com

© Copyright 2011. All rights reserved. Recipe Developed and Reprinted with Permission of Renee Rogers.

Yield: Makes 3medium-sized patties

Jalapeño Black Bean Burger

These easy to make burgers require few ingredients and are so delicious.

© Photo Courtesy Renee Rogers

Ingredients:

1) 1/4 cup dry rolled oats

2) 1/4 cup sliced almonds

3) 1 (15-ounce) can black beans, rinsed and drained (about 1.5 cups)

4) 1 tablespoon extra virgin olive oil

5) 2 carrots, peeled and grated

6) 1 jalapeño, seeded and minced

7) 2 tablespoons diced white onion

8) Dash of hot sauce (optional)

9) Sea salt and pepper to taste

Preparation:

1) Preheat oven to 350°F.

2) In a food processor, pulse raw oats and almonds until finely chopped. In a medium sized bowl, mash the black beans with a fork until thick and pasty. Stir in oat and almond mixture, grated carrots, jalapeño, onion, hot sauce, salt, and pepper. Form into 3 patties. Place patties on a baking sheet and bake for 25-30 minutes, flipping once.

Recipe Note: To grill: simply cut the baking time in half and grill for 8-10 minutes.

Nutrition Information:

Nutrition facts per serving (1 patty): 246 calories, 9 g total fat, 1 g saturated fat, 69 mg sodium, 32 g total carbohydrates, 8 g fiber, 11 g protein

© Photo Courtesy Renee Rogers

Guest Chef Erin Macdonald, RD Rocks with Blueberry Crisp

Erin Macdonald

About Erin

Erin Macdonald, R.D.
Nutrition, Fitness, and Wellness Coach
President and Co-founder, U Rock Girl!
www.urockgirl.com
Private Practice, Complete Wellness, NOW!
www.ErinMacdonaldRD.com
email: ErinMacdonaldRD@aol.com
cell: (818) 458-1487
Office: 26671 Aliso Creek Road, Suite 304
Aliso Viejo, CA 92656
(949) 389-9409

© Copyright 2011. All rights reserved. Recipe Developed and Reprinted with Permission of Erin Macdonald.

Yield: Serves 6 (1 cup) servings

Blueberry Crisp

BLUEBERRY CRISP

The beauty of this recipe is that you can make it with almost any type of fruit, whatever is in season. I’ve done peaches, nectarines, plums, apples, pears, mixed berries, and combos (peach/blackberry, peach/plum/nectarine, apple/pear, apple/cranberry) and they all turn out great. It’s also a fantastic way to use fruit that’s unripe, as the high-temperature roasting draws out the water and concentrates the sugar, all without adding any additional sugar or sweetener to the dish. Zest is always a nice touch as it adds a ton of flavor.

Ingredients:

1) 4 cups fresh organic blueberries

2) Zest of 1 lemon

3) Juice of 1 lemon

4) 1 tsp. cornstarch

5) ¼ tsp. ground cinnamon

6) ½ cup granola (I like to use Nature’s Path Organic hemp Plus Granola)

7) 1 tsp. vanilla extract

8) ½ cup nonfat plain Greek yogurt

9) 2 tsp. agave nectar

Preparation:

1. In a large mixing bowl, combine the blueberries, ½ of the lemon zest, the lemon juice, cornstarch, and cinnamon. Spoon into 4 individual-sized ramekins. Cover each ramekin with aluminum foil and place on the bbq over medium heat. Cover the bbq and cook 20 minutes or until the blueberries collapse and liquid is bubbling.

2. While the blueberries are cooking, combine the rest of the lemon zest with the vanilla extract, Greek yogurt, and agave nectar. Set aside.

3. Remove the foil from the blueberries and add 2 tbs. granola to the top of each ramekin. Cook an additional 5 minutes, uncovered. Remove the ramekins and top each with 2 tbs. yogurt mixture. Serve.

Nutrition Expert & Guest-Chef Gretchen Scalpi, RD Shares “Caribbean Kiwi Salsa” with “From A Dietitian’s Perspective”

Gretchen Scalpi

About Gretchen

Gretchen Scalpi, RD, CDE. Gretchen Scalpi has worked in the nutrition field for over 25 years and promotes good nutrition and wellness as an entrepreneur, cookbook author, health and wellness coach, consultant and speaker. She is a Registered Dietitian, Certified Diabetes Educator, and Wellcoaches® trained coach. Gretchen opened her wellness coaching and private nutrition practice in 2002, and has expanded to two office locations in New York's Mid-Hudson Valley. Her practice provides individual nutritional counseling, health, and wellness coaching in the areas of diabetes, weight management, food sensitivities, gastrointestinal disorders, and general wellness. She also offers wellness and weight management packages and classes where clients receive coaching guidance every week to help them reach their health and wellness goals. Gretchen is author of the “The Everything Diabetes Cookbook, 2nd ed.” and “The Everything Guide To Managing and Reversing Pre-Diabetes." You can find Gretchen at the following addresses:

http://www.nutritionxpert.com

http://www.facebook.com/NutritionandWellnessCoaching

http://www.twitter.com/gscalpiRd_CDE

http://www.linkedin.com/profile/view?id=42473149&trk=tab_pro

© Copyright 2011. All rights reserved. Recipe Developed and Reprinted with Permission of Gretchen Scalpi.

Yield: Serves 6

Caribbean Kiwi Salsa

© Photo Courtesy Gretchen Scalpi

Caribbean Kiwi Salsa - Serves 6

Ingredients:

1) 1 cup kiwi, peeled and chopped

2) 1 cup pineapple, chopped

3) 1 cup mango, peeled and chopped

4) 1/4 cup red onion, chopped

5) 1 cup red bell pepper, chopped

6) 1/3 cup black beans, cooked (or rinsed & drained if canned)

7) 2 Tb. fresh cilantro, chopped

8) 2 Tb. lime juice

9) 1/2 tsp. chili powder

Directions:
1. Mix all ingredients together in medium bowl
2. Chill at least 2 hours before serving.

Nutrition Information:
Calories: 79, Protein: 2g, Fat: 0g, Carbohydrates: 19g, Cholesterol: 0g, Fiber: 3g, Sodium: 28g

Visit at nutritionxpert .com thanks,

Anthony

Another Great Recipe from Dietitian, Lorraine Huntley, M.Ed., RD, LD: Avocado & Blueberry Fruit Salad

Lorraine Huntley

About Lorraine

Lorraine Huntly, M.Ed.,RD, LD. Lorraine Huntley, M.Ed., RD, LD, is a nutrition and fitness expert in Edwardsville, IL and the owner of Right Balance, LLC ~ Nutrition and Fitness Consulting, a private practice whose mission is to provide nutrition and fitness information and education to people within the community. She is licensed and registered as a dietitian with the State of Illinois and a member of the American Dietetic Association.

© Copyright 2011. All rights reserved. Recipe Developed and Reprinted with Permission of Lorraine Huntly.

Yield: Serves 6 (1 cup) servings

Avocado & Blueberry Fruit Salad

1) 1 large ripe avocado, cut into slices

2) 2 cups fresh blueberries, rinsed and drained

3) 2 cups apples, Red Delicious, peeled and diced

4) 2 cups fresh mango, diced

5) 2 Tbls chives, chopped

6) 2 Tbls walnuts, chopped and toasted

Dressing:

1) 2 Tbls agave nectar

2) 1/4 cup vanilla low-fat yogurt, Stonyfield Farms®

3) 1/2 tsp. ground cinnamon

4) 1/4 cup fresh orange juice

5) 1/8 tsp. ea: salt and pepper

Preparation:

1) Whisk together dressing ingredients and set aside.

2) Place avocado, blueberries, apple, and mango in medium bowl.

3) Toss with dressing.

4) Sprinkle with chopped chives and walnuts.

Nutritional Facts per serving:

Calories: 197; Total Fat: 7gm; Carbs: 34gm; Protein: 3gm; Fiber: 6gm; Sodium: 14mg

Dietitian, Nutrition & Fitness Expert Wow’s with Mango & Strawberry Salad

Lorraine Huntley

About Lorraine

Lorraine Huntly, M.Ed.,RD, LD. Lorraine Huntley, M.Ed., RD, LD, is a nutrition and fitness expert in Edwardsville, IL and the owner of Right Balance, LLC ~ Nutrition and Fitness Consulting, a private practice whose mission is to provide nutrition and fitness information and education to people within the community. She is licensed and registered as a dietitian with the State of Illinois and a member of the American Dietetic Association.

© Copyright 2011. All rights reserved. Recipe Developed and Reprinted with Permission of Lorraine Huntly.

Yield: Serves 6 (1/2 cup) servings

Mango & Strawberry Salad

Ingredients:

1) 3 cups strawberries, sliced

2) 3 cups mango, sliced

3) 3/4 cup walnuts, chopped

4) 1 1/2 Tablespoons apricot brandy or orange juice

5) 1 Tablespoon freshly squeezed lemon juice

Preparation:

1) Combine all ingredients in a medium sized bowl.

2) Toss to combine.

Follower Sunday: “Thank You Readership!” Cheryl Forberg, RD Shares Her Heart and Peachy Kefir Smoothie Recipe with From A Dietitian’s Perspective

By Anthony Sepe

Each Sunday, I thank my readership for their loyalty and dedication to my blog, by providing a healthy recipe. For 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.” Today, 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 to you this week, my friend and Colleague, Chef Cheryl Forberg , RD and her recipe: “Peachy Kefir Smoothie.”

 

 

©Photo: Cheryl Forberg, RD.

 

 

ABOUT CHERYL FORBERG, RD

Cheryl Forberg RD is a New York Times bestselling author, a James Beard award-winning chef and nutritionist for NBC's The Biggest Loser. Her role is to help overweight contestants transform their bodies, health and ultimately, their lives. A culinary expert and registered dietitian, she has shared cooking and nutrition tips with the contestants and viewers for ten seasons.

After graduating from the California Culinary Academy (CCA) in San Francisco, Cheryl embarked on a European apprenticeship journey, which culminated in stints at top French restaurants from Champagne to Strasbourg. Upon return to the United States, Ms. Forberg was chosen for the opening team of Postrio, Wolfgang Puck's first venture in northern California.

A passionate interest in healthy cooking led to her exodus from restaurant kitchens and an entrée to some of the most prestigious households in America. During this period Cheryl held the coveted position of Private Chef for Lucasfilm, Ltd. in northern California. She went on to earn a degree in Nutrition and Clinical Dietetics and an RD (registered dietitian) credential from the University of California at Berkeley. As a former research dietitian at Cedars Sinai Medical Center in Los Angeles, she had the opportunity to integrate her scientific background into recipe creation for a variety of dietary protocols. This distinctive skill set enabled her to extend her culinary expertise beyond celebrated restaurant kitchens into the creation of inspired recipes that are also healthful. She has developed a clear and concise recipe format, easily understood by novice students.

A food and nutrition journalist, Cheryl's writing and recipes have appeared in mainstream culinary and health publications, including Sunset, Health, and Prevention magazines as well as the Washington Post. She is on the advisory board for Prevention magazine.

Cheryl co-wrote the eating plan for The Biggest Loser. She has written or contributed to eleven books, including The Biggest Loser: The Weight Loss Program, The Biggest Loser Complete Calorie Counter, The Biggest Loser 30-Day Jump Start and Positively Ageless: A 28-Day Plan for a Younger, Slimmer, Sexier You. Her latest book is Flavor First

She writes a weekly blog of cooking and nutrition tips at http://www.cherylforberg.com/blog/ She lives in Napa, California.

 

©Photo: Cheryl Forberg, RD.

© Peachy Kefir Smoothie

Recipe developed and reprinted for use with permission by Cheryl Forberg, RD.

 

Peachy Kefir Smoothie

If fresh peaches aren’t available, frozen are fine – just eliminate the added ice.

Yield:2 cups

Ingredients:

1 cup plain lowfat kefir

1 large peach, diced (about 3/4 cup diced peaches)

2 teaspoons agave nectar (optional - dependent on sweetness of fruit)

½ teaspoon pure vanilla extract

pinch nutmeg

3 ice cubes

 

Nutrition Facts:

Calories 90

Total Fat g 1.5

Sat Fat g 1

Cholesterol mg 5

Sodium mg 70

Total Carb g 14

Dietary Fiber g 1

Sugar g 12

Protein g 5

Calcium 15%

Iron 2%

Vitamin A 6

Vitamin C 8%

 

Thank you, Cheryl and please visit her ,

-Anthony

Meal and Snack Ideas on Your Road Trip

Colleague Dr. Felicia Stoler  states that a long road trip can play havoc with your body, disrupting everything from your sleep patterns to your digestive system.  This happens in part because  of the change in eating pattern.  Feeling bloated?  Low fiber fast foods can do it; while the children get “super hyped up” from just the hidden sugars in many foods.

 

She reports that there are many healthy snack options suitable for long car trips or that slide easily into your airport carry-on bag.  Her favorites include:

• Chips, crackers, pretzels or popcorn.  If you don’t have the willpower not to eat the whole bag, prepare smaller portions in sandwich bags.
• Peanut butter and jelly sandwiches on whole grain bread. Slice in quarters for easy handling.
• Fresh Fruit; Apples and Bananas gravel well.
• Dried Fruit. Shelf-stable fruit cups or apple sauce
• Homemade granola
• Veggies
• Tuna or Salmon in foil packets
• Nuts & seeds
• Dehydrated edamame or chick peas
• Bars and/or oatmeal packets

We are all Reminded:  Plenty of foods travel well, taste great and are good for you—have fun, too! 

 

Happy eating on your road trip and thanks Dr. Stoler,

-Anthony

 

 

Source:  Dr. Felicia Stoler The Wellness Advisor Spring/Summer 2011

Follower Sunday: “Thank You Readership!” Guest Chef Gita Patel Shares Love of Traditional Vegetarian Lifestyle & her Sweetness mixed-in with Edamame

 

ABOUT:   Gita Patel MS RD CDE LD

• www.feedinghealth.com
• gita@feedinghealth.com

Gita partners with individuals and organizations that need the science of nutrition translated into a healthy vegetarian lifestyle.

She was raised in a traditional vegetarian family in India and her first experience with food involved health and medicine. For most of her adult life, she has helped her family, patients and other health professionals incorporate the health benefits of a vegetarian lifestyle. She teaches nutrition through vegetarian cooking in a variety of venues including television and enjoys sharing her knowledge through a combination of education and practice.  With current research connecting the effect of what we eat on how we feel, she believes that food preparation is the one place where we can reflect daily on that fundamental relationship. She was one of 4 finalists in the Cooking Light (magazine) healthy cook of the year contest.

PROFESSIONAL STRENGTHS

Knowledge: Solid and current background in the current research findings as well as proven ancient traditions in good health and nutrition. Gita has expertise in “Feeding Health” in diabetes, women’s health, vegetarian nutrition, healthy aging, gastrointestinal problems with food allergies, food sensitivities and food intolerances and multiple sclerosis. She incorporates functional nutritional medicine principals in her practice.

 

Stir Fried Vegetables with Edamame

Serves 6

Ingredients:

2T olive oil

1 tsp. cumin seeds

3 cloves garlic chopped

½ jalapeno pepper sliced in half

11/2 C fresh corn kernels

¼ tsp. turmeric

¼ tsp. salt or to taste

1C thawed frozen edamame

3C cut fresh zucchini

1C cut fresh sweet red bell pepper

1C chopped (with tender stems) cilantro

Juice of ½ a lemon

Method:

1. Wash the fresh vegetables, cilantro, lemon and jalapeno pepper.

2. Take the corn off the cob, measure 11/2 C and set aside.

3. Thaw 1C frozen edamame.

4. Cut the zucchini and red pepper. Peel the garlic cloves.

5. Chop the garlic and cilantro. Slice half a jalapeno in half.

6. Add jalapeno, salt and turmeric to the corn.

7. Assemble all the ingredients.

8. Heat a 2-3 quart skillet or pan on medium high heat with 2T olive oil and 1 tsp. cumin seeds.

9. When the seeds begin to change color add chopped garlic and turn heat to medium.

10. Fry the garlic for a minute and add jalapeno and corn. Stir and cook covered for 2-3 minutes.

11. Stir and add edamame, zucchini and red pepper. Stir and cook covered for 3-4 minutes.

12. Before serving add chopped cilantro and fresh lemon juice, stir to mix all the ingredients.

13. Serve the vegetables with a meal over rice, quinoa or millet. Enjoy leftovers for lunch in a pita pocket.

Variations and Options:

1. Eliminate the jalapeno for those individuals who may not like the heat of the pepper.

2. Substitute cayenne pepper for the jalapeno if you like.

3. Substitute fresh ground black pepper or mild paprika for the jalapeno.

4. Substitute chopped onion for garlic.

5. Substitute either basil or parsley for cilantro.

6. There are 61/2 C of vegetables, so you can substitute any other combination of vegetables.

7. Substitute 1C sprouts for 1C zucchini.

8. Substitute canned beans for the edamame.

 

Gita Patel MS RD CDE LD CLT

Vegetarian Diabetes Educator

Author, Consultant, Speaker

www.feedinghealth.com

gita@feedinghealth.com

Providing Solutions for Feedinghealth

 

Thank you Gita,

-Anthony

Follower Sunday: “Thank You Readership!” New York Guest-Chef Deborah Macdonell Shares Expertise about Vegetarian Eating, which Can Be Fun & Delicious

By Anthony Sepe

Each Sunday, I thank my readership for their loyalty and dedication to my blog, by providing a healthy recipe.  For 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 to you this week, my friend and Guest-Chef, Deborah  Macdonell and her recipe:  “Vegetarian Carrot Cake.”

Chef Debbie Macdonell

 

About Debbie Macdonell

Education: University of Phoenix (BSBM) 2005, International Correspondence Schools (catering/gourmet cooking) 1995

Career: Personal Touch Catering (owner/operator) Binghamton New York (1993-1996). Happy Cakes (owner/operator) Binghamton New York (1998-2004). Thirty-two years of foodservice industry experience in various arenas, including delicatessen, full service restaurant dining, and fast food dining (owner/operator of Subway restaurants in Binghamton New York 1990-1999).

Other positions: Delicatessen Manager for E.C. Schuster, Inc. 1979-1998. Restaurant Manager of IHOP, Vestal New York (2001-2004), Village Inn (2005-2006) Scottsdale, Arizona and Applebee's Neighborhood Bar and Grill (2007-present)

Recreation: Martial Arts-black belt level in Taekwondo (Sang Lee) and Karate (Hidy Ochiai)

 

 

©Photo: Chef Debbie Macdonell, BS,BM

 

© Vegetarian Carrot Cake

Recipe developed and reprinted for use with permission by Chef Debbie Macdonell.

INGREDIENTS:

Combine these ingredients in a large mixing bowl:

2 ½ cups flour (can use whole wheat flour)

2 teaspoons baking soda

2 teaspoons baking powder

1 teaspoon salt

1 tablespoon ground cinnamon

½ teaspoon nutmeg

½ teaspoon ground ginger

¼ teaspoon ground cloves

Combine these ingredients in a separate mixing bowl:

2 cups brown sugar (can use cane sugar)

3 egg substitute (Ener-G egg replacer recommended)

1 teaspoon vanilla extract

¾ cup veg. oil

¾ cup applesauce

Add these ingredients after the dry/wet ingredients have been combined:

1 cup raisins

3 cups grated carrots

1 cup walnuts or pecans (optional)

DIRECTIONS:

Set oven temperature for 350 degrees. Grease 9 x 13 cake pan (can use 9 x 9 pan for thicker cake-bake time will increase by 10 to 15 minutes).

Sift together all dry ingredients, set aside. Combine sugar and egg substitute until creamy, add rest of wet ingredients, and then combine wet and dry ingredients together. Add raisins, grated carrots and nuts to batter. Pour into greased cake pan and bake for approx. 30 to 40 minutes-insert toothpick into center of cake to check for doneness (should come out clean if cake is ready). Allow to cool for at least one hour before icing.

Cream cheese frosting:

8 oz. vegan cream cheese or cream cheese substitute

½ cup margarine

1 teaspoon vanilla

1 ¼ teaspoon lemon juice (fresh squeezed is best)

Note:  allow cream cheese and margarine to soften before combining ingredients.

 

Happy Eating,

Anthony

Carl Germano, RD, CDN & Chief Science Officer of Surgex Provides 10 Tips // BBQ Season Healthy Food Alternatives

• 10 Tips // BBQ Season Healthy Food Alternatives

 

Instead Of These BBQ Diet Busters, Try These Low Fat, More Calorie Friendly Alternatives!

• Instead of:     Beef Burger or Sliders with Cheese

Try:                Turkey Sliders with sliced tomato

• Instead of:     Franks on the Grill

Try:                Chicken Teriyaki Skewers

• Instead of:     Nachos with Cheese & Jalapenos

Try:                Baked Nachos with Guacamole, Tomatoes and Jalapenos

• Instead of:     Fried Cheese Bread Sticks

Try:                Sourdough Bread Bowl with Low Fat Spinach Dip and    celery, carrot

• Instead of:     French Fries

Try:                Baked Potato Skins with tomato/basil bruschetta

• Instead of:    Beef Chili with Shredded Cheese

Try:                Low Fat Turkey Chili with Black Beans, Corn & Salsa

• Instead of:    Fried Buffalo Wings with Ranch dip

Try:                Baked Chicken Wings with hot sauce dip

• Instead of:    Regular Pizza

Try:                Whole Wheat Margarita Pizza

• Instead of:    Chips, Cookies & Brownies Platter

Try:                Air Popped Popcorn, Oat Pretzels, Fresh Fruit,

• Instead of:    Beer, Soda, Juice

Try:               Flavored Seltzer and Water

 

Source:  Carl Germano, RD, CDN  is a registered, certified clinical nutritionist appointed as Chief Science Officer for SURGEX.

With over 27 years of experience using innovative, complementary nutritional therapies in private practice, he has dedicated his efforts to research and product development for the dietary supplement and medical foods industries, where he has been instrumental in bringing unique nutritional substances and formulations to the health/dietary supplement industry.

 

Have a great day,

Anthony

Follower Sunday: “Thank You Readership!” Guest-Chef Jill Weisenberger Puts the Delicious in Nutritious

By Anthony Sepe

Each Sunday, I thank my readership for their loyalty and dedication to my blog, by providing a healthy recipe.  For 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 to you this week, my colleague, Jill Weisenberger, M.S., RD, CDE,  and her recipe:  “Jill’s Delicious & Nutritious, Reduced-Fat Pumpkin Bread.”

About Jill Weisenberger, M.S., RD, CDE

Jill Weisenberger, M.S., RD,CDE

Jill Weisenberger, M.S., RD, CDE speaks, writes and cooks up all things nutrition and diabetes. Her work has appeared in Diabetic Living, Diabetic Cooking, Environmental Nutrition, Lifescript, newsletters for the American Institute for Cancer Research and other national publications. When she’s not writing health articles, creating something in the kitchen, consulting to businesses or counseling patients to improve their diets and lifestyles, she’s out enjoying mountain biking with her family or somewhere relaxing with a teeny tiny bite of chocolate (or two). Find her at www.allthatsnutrition.com.

“Jill’s Delicious & Nutritious, Reduced-Fat Pumpkin Bread”

Tip:  The Greek yogurt makes this so moist that no will know it’s reduced-fat.

Ingredients:

1. ¾ cup canned pumpkin
2. 1 egg or 2 egg whites
3. ¼ cup canola oil
4. ½ cup light brown sugar, packed
5. 1 teaspoon vanilla extract
6. 2/3 cup all-purpose flour
7. 1/3 cup whole-wheat flour
8. 1 teaspoon baking soda
9. 1 teaspoon baking powder
10. ¼ cup fat-free Greek yogurt, plain
11. ½ teaspoon cinnamon
12. ¼ teaspoon allspice
13. 1/8 teaspoon clove

Instructions:

1. Preheat oven to 375F. Spray a 9 x 5-inch pan with nonstick cooking spray.

2. In a large bowl, mix together the pumpkin, egg, oil, brown sugar and vanilla.

3. In a small bowl, mix the all-purpose flour, whole-wheat flour, baking soda, baking powder and spices. Mix the dry ingredients into the wet ingredients.

4. Gently fold in the Greek yogurt. Pour into the prepared pan. Bake for 30 – 40 minutes or until a knife inserted into the middle comes out clean.

Yield: 14 slices

 

Remember to contact Jill at the following link:  www.allthatsnutrition.com.

Thank you for reading,

-Anthony

Follower Sunday: “Thank You Readership!” Accomplished Author, Editor and Pastry Chef–Tracy Stopler—Passes Torch to Mentor, Dietetic Internship Preceptor & Professor Dr. Jennifer Bueche

By Anthony Sepe

Each Sunday, I thank my readership for their loyalty and dedication to my blog, by providing a healthy recipe.  For 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 to you this week, not only my friend and my colleague, but my mentor and dietetic internship preceptor and professor too, Dr. Jennifer L. Bueche, RD, CDN  and her recipe:  “Healthful Holiday Eating: Snack Mix.”

About Dr. Jennifer L. Bueche, Ph.D., RD, CDN

 

Dr. Jennifer L. Bueche, R.D., C.D.N
Director, Dietetic Internship Masters Program

Office Location: 104C Human Ecology
Phone Number:  (607) 436 - 2070  (607) 436 - 2070
Email at: buechejl@oneonta.edu

 

• Educational Background
• Ph.D., Syracuse University, Nutrition
• M.S., Long Island University, C.W. Post Center, Nutrition
• B.S., State University of New York College at Oneonta, Dietetics
• A.A.S., Dutchess Community College, Dietetic Technology

Courses Typically Taught

Course#           Credits
NUTR 140           3
NUTR 245           3
NUTR 341           3
FOOD 543          3
FOOD 336          3    

Title
Nutrition
Applied Nutrition
Medical Nutritional Therapy
Applied Medical Nutritional Therapy
Computer Applications Food Service

Certification/Professional Credentials

• Registered Dietitian (R.D.), American Dietetic Association
• Certified Dietitian Nutritionist (C.D.N.), State of New York
• ServSafe Certified Instructor, National Restaurant Association

Specialties

• Dietary Assessment
• Community Nutrition Intervention
• Foodservice and Clinical Management
• Computer Applications for Food and Nutrition

Honors and Awards

• Graduate Scholarship, College for Human Development (2000-2001)
• Teaching Assistantship, Syracuse University (1996-1997)
• P.D.Q.W.L. Award (1998)

Consulting

• Dietitian Consultant, State University of New York at Oneonta Dining Services

Research Interests

• Obesity and relationship to dietary intake, particularly in young children

Hobbies and Other Interests

• Live on a 145-acre farm
• Enjoy cooking and gardening
• Link to the ADA Website at www.eatright.org

 

 

Healthful Holiday Eating: Snack Mix

Yield: 5 Cups

Ingredients:

1. 1-1/2 cups small unsalted or lightly salted pretzels
2. 1 Cup bite-size shredded whole wheat biscuits
3. 1-1/2 cups popped popcorn, no added salt or fat
4. 1 cup oyster crackers
5. 2 Tablespoons reduced calorie margarine
6. 1 Tablespoon low-sodium Worcestershire sauce
7. 2 teaspoons dried Italian seasoning
8. 1/4 teaspoon pepper
9. 1/8 teaspoon salt
10. 1/8 teaspoon garlic powder
11. 2 Tablespoons grated Parmesan Cheese

Preparation:

1.  Combine pretzels, shredded whole wheat biscuits, popcorn and oyster crackers in a large bowl.  Toss well and set aside.

2.  Combine margarine and low-sodium Worcestershire sauce, Italian seasoning, pepper and salt in a small saucepan; cook over medium heat, stirring frequently until margarine melts.  Pour margarine mixture over cereal mixture.  Sprinkle with Parmesan cheese; toss well.

3. Spread the mixture in a 13x9” baking pan.  Bake at 275 degrees for 45 minutes, or until crisp, stirring occasionally.  Cool, store in an airtight container.

Source:  Dr. Jennifer Bueche

Thank you Dr. Bueche; you’re the greatest!

-Anthony

Follower Sunday: “Thank You Readership!” Registered Dietitian, Wife, Mother & Friend Still Finds Time to Share Recipe with From A Dietitian’s Perspective

By Anthony Sepe

Each Sunday, I thank my readership for their loyalty and dedication to my blog, by providing a healthy recipe.  For 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 to you this week, my friend and my colleague,  Renata Oliveira Mangrum, MPH, RD , and her recipe:  “Whole Orange Muffins.”

Renata Oliveira Mangrum, MPH, RD

Renata is a Registered Dietitian dedicated to making healthy lifestyles more practical and available to all people. Renata shares her thoughts and insights about nutrition, life and more at the following: http://nurturingnotes.blogspot.com.

Recipe developed and reprinted for use with permission by Renata Mangrum, MPH, RD.

Whole Orange Muffins

The ascorbic acid in the orange serves as a natural dough conditioner, pairing well with the whole wheat flour. A whole orange with the peel eliminates the need to zest the orange separately, giving the muffin a perfectly balanced orange flavor.

Ingredients:

1.  Nonstick cooking spray
2.  2 whole oranges (preferably organic)
3.  2 eggs
4.  1/2 cup canola oil
5.  2 tsp. vanilla
6.  1 1/4 cup whole wheat flour
7.  2/3 cup dark brown sugar
8.  1 tsp. baking powder
9.  1 tsp. baking soda
10.  1/4 tsp. ground cloves
11.  ground flaxseed

Directions:

• Preheat oven to 350 degrees F.
• Spray muffin pans with nonstick cooking spray.
• Wash the oranges well. Peel only one orange. Trim off the stem side of the other orange (with the peel)
• Slice, then quarter the oranges. Remove any seeds. Chop them in a blender or food processor. Add eggs, oil and vanilla then blend until combined.
• Mix flour through cloves together in a mixing bowl. Form a well in the center of the dry mixture and pour the orange mixture into it.
• Gently fold the ingredients together until just moistened. Scoop into prepared muffin tins and sprinkle ground flaxseed on top.
• Bake at 350 degrees F for 20-25 minutes or until toothpick inserted in center comes out clean.
  

Makes 12 regular muffins (or 36 mini muffins - bake for 10-14 minutes)

* Note: You can mix all the ingredients in your blender if it can handle the load and you don't mind bigger peel chunks.

Thank you for visiting today.  Remember to stop by and visit Renata at the following:

Renata Mangrum, MPH, RD.
http://nurturingnotes.blogspot.com
http://infantfeedinghistory.blogspot.com
http://www.linkedin.com/in/renatamangrum

Take care,

-Anthony

Follower Sunday: “Thank You Readership!” Shining Star: Theresa Stahl 2010 Dietitian of the Year Provides Healthy Recipe for Cerebral Palsy Cookbook

By Anthony Sepe

Each Sunday, I thank my readership for their loyalty and dedication to my blog, by providing a healthy recipe.  For 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 to you this week, my colleague, Theresa Yosuico Stahl, RD, LDN , and her recipe:  “Spinach and Stars Soup.”

Theresa  Yosuico Stahl, RD, LDN

Theresa has been promoting balanced eating for over 25 years. She is a registered dietitian and licensed dietitian/nutritionist in Maryland. She has worked in a wide variety of settings and is currently a renal dietitian, adjunct college instructor, writer, speaker, and exercise instructor. She was honored as the 2010 Dietitian of the Year by the Dietetic Caucus of the Western Maryland Area Health Education Center (AHEC), a regional health professional’s organization in Maryland.

Theresa currently serves on the executive committee of the Nutrition Entrepreneurs Dietetic Practice Group of the American Dietetic Association as sponsorship chair. She serves as vice-chair of the dietetic caucus of the Western Maryland Area Heath Education Center. She holds two Bachelor of Science degrees from Hood College. She lives in the mountains of Western Maryland. For more information, visit www.theresastahl.us.

Spinach and Stars Soup

Recipe developed and reprinted for use with permission by Theresa Yosuico Stahl, RD, LDN.

SPINACH & STARS SOUP

INGREDIENTS:

1. 6 cups chicken stock (homemade or low-sodium canned)
2. ¾-1 cup star shaped pastina (depending on thickness desired)
3. ¾-1 (10 oz.) package frozen chopped spinach
4. 1 egg
5. 1/8 teaspoon pepper
6. ¼ cup grated parmesan cheese

PREPARATION:

• Heat chicken broth to boiling.
• Add pastina stars and simmer about 5 minutes.
• Cook spinach in microwave according to package directions and drain all excess liquid , using strainer.
• Add drained spinach to soup. Crack egg into small bowl and mix well.
• Add egg to soup, drizzling in small drops at a time.
• Add cheese and pepper and stir.

Serves 6.

Thank you for reading and visiting today!

Visit Theresa at the following link:   www.theresastahl.us.

All the best,

-Anthony

Follower Sunday: “Thank You Readership!” No Castle is too big for Registered Dietitian who shares heart with infants through adolescence & Inspired to help Others with a Healthy Recipe

By Anthony Sepe

Each Sunday, I thank my readership for their loyalty and dedication to my blog, by providing a healthy recipe.  For 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 to you this week, my colleague, Jill Castle, MS, RD, LDN and her recipe:  “Ratatouille.”

                Jill Castle, MS, RD, LDN

 

Jill is the founder of Pediatric Nutrition of Green Hills in Nashville, TN, a private practice focused on children from birth through adolescence. She is a nutrition consultant to schools, businesses and organizations and writes a weekly child nutrition blog, Just The Right Byte.

Jill obtained her Master's degree in Nutrition with a focus on Pediatric Nutrition in 1995. She has worked for both Massachusetts General Hospital, Boston and The Children's Hospital of Boston as a pediatric dietitian, and with a multitude of pediatric medical conditions. Jill has worked in pediatric home care, taught college level courses in pediatric nutrition, and has contributed to scientific research. She was a contributing author and assistant editor to Nutrition in Pediatrics, 2nd edition by Walker and Watkins and reviewed chapters for the ADA 2010 Pediatric Nutrition Care Manual. Her recent book, The Why Weight? Family Pocket Guide: 12 Simple and Successful Strategies for Raising Healthy Children, is awaiting publication.

As a mother of 4 children, Jill understands the demands and complexities of raising healthy children in today's world. She encourages, challenges, and supports families and children to eat healthier, be active, and tune in to mindful and healthful lifestyle practices.

 

 

Photo:  ©Pediatric Nutrition of Green Hills

Recipe developed and reprinted for use with permission by Jill Castle, M.S., RD, LDN.

 

Ratatouille

Ingredients:

1. 1/4 c. olive oil
2. 3 cloves of garlic, minced
3. 1 large sweet onion, sliced
4. 2 medium zucchini or yellow squash, sliced
5. 2 medium eggplant, peeled and cubed
6. 3 medium green, yellow, or red peppers, sliced
7. 1-29 oz. can of peeled, whole plum tomatoes, juices included
8. 3 tablespoons capers, drained
9. Kosher salt, pepper, to taste
10. Flour for dusting

Preparation:

• Wash and prepare vegetables; dust squash, eggplant, and peppers with flour. 
• In a Dutch oven, sauté garlic in olive oil for 1 minute;  add sliced onions and cook until they are translucent over medium heat. 
• Add squash, eggplant, and peppers and cook covered for 30 minutes on low-medium heat, stirring occasionally. 
• Add tomatoes and capers, and cook for 10-15 minutes uncovered.
• Salt and pepper to taste.

 

Visit:  Jill at Pediatric Nutrition of Green Hills and follow her on Twitter, too!

All the best,

-Anthony

Follower Sunday: Thank You Readership! Weight Management Expert and Dietitian helps others Wait no-longer; Healthy Recipe given from heart for Cerebral Palsy

By Anthony Sepe

Each Sunday, I thank my readership for their loyalty and dedication to my blog, by providing a healthy recipe.  For 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 to you this week, my colleague, Shauna Del Prete, RD, CDN and her recipe:  “Turkey Chili.”

Shauna Del Prete, RD, CDN

Shauna Del Prete is a registered dietitian and certified dietitian-nutritionist in the state of New York. She received an undergraduate degree in Psychology from the University of Miami and went on to receive a B.S. in Nutrition at C.W. Post Campus of Long Island University. After completing her dietetic internship at C.W. Post in 2009, Shauna began working with individuals preparing for weight loss surgery at NY Weight Management Programs where she is currently employed.

Shauna believes that every person can live and eat healthy. Her passion is coaching individuals to make small changes to achieve their health goals. Her mission is to provide realistic nutrition advice to people of all ages and backgrounds. In addition to providing traditional weight loss counseling for clients, Shauna provides counseling on disease management, sports nutrition, general wellness, and a variety of other topics.

 

Recipe developed and reprinted with permission of Shauna Del Prete, RD, CDN.

 

Turkey Chili

Ingredients:

1. 3 tbsp. Extra Virgin Olive Oil
2. 1-1 ½ lbs. 93% lean ground turkey
3. 1 Tbsp. each dried: coriander, cumin, oregano, chili pepper flakes, chili powder, and ground pepper
4. 3 Tbsp. Tomato Paste
5. 1 small chopped jalapeño pepper or 1-7 oz. can of chopped green chili pepper
6. 1 medium chopped onion
7. 1 green bell pepper chopped
8. 1 red bell pepper chopped
9. 4 garlic cloves
10. 2 cans kidney beans (rinsed and drained two times)
11. ¾ c low sodium turkey stock
12. 35 oz. canned stewed crushed tomatoes

Garnish:

• Low fat sour cream or 0% plain Greek yogurt
• 1 small red onion chopped
• Shredded Mexican cheese mix
• Chopped scallion

Directions:

1. Pour 1 ½ tbsp. EVOO in large stock pot over medium heat.
2. Add turkey, tomato paste, and all dried spices.
3. Cook until browned. In the meantime, heat remaining oil in pan and cook onions, pepper and garlic on medium until onions translucent.
4. Add cooked vegetables to stock pot and combine remaining ingredients. Let simmer for 1 hour uncovered.
5. Garnish with sour cream (I use 0% plain Greek yogurt but it may curdle in hot chili), chopped scallion, cheese, and chopped onions.

 

Try Shauna’s Chili and let us know how you liked it, by posting your comment back here on this post.

Thank you for reading and visiting today,

Anthony

Follower Sunday: Thank You Readership! Inspired to Always Help Others, Guest-Chef and Author of 101 Foods that Could Save Your Life --Dave Grotto-- Shares Recipes For Cerebral Palsy With Blog: From A Dietitian’s Perspective

By Anthony Sepe

Each Sunday, I thank my readership for their loyalty and dedication to my blog, by providing a healthy recipe.  For 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 to you this week, my colleague and friend, Dave Grotto, RD,  LDN and his “Food for Lovers” recipes:                                                                           “Rosemary Nuts; CHILE HONEY ALMOND CHICKEN KEBABS accompanied by Wild Mushroom Ris-Oat-To.”

David Grotto, RD, LDN

Dave’s first interest in nutrition started over twenty-five years ago when he worked in the natural foods industry, having owned and operated his own natural food store. He decided to become a registered dietitian and attended the University of Illinois at Chicago and graduated with honors with a degree in medical dietetics and nutrition.

After school, he worked in various clinical and food service settings and even tried his hand as a broadcaster where he hosted his own radio show on health and nutrition for over 10 years and hosted a local health-focused television show for two years.

Enjoying working in a media setting, Dave proudly served as a national spokesperson for the American Dietetic Association which he held that position for over 6 years.

He is now the founder and president of Nutrition Housecall, a nutrition consulting firm that provides nutrition communications, lecturing and consulting services, and also offers personalized at-home dietary services.

Inspired to help his patients without depriving them of their favorite foods, Dave wrote the acclaimed book, 101 Foods That Could Save Your Life which is now out in sixteen different languages (to date). 101 Optimal Life Foods, with a foreword written by Montel Williams, is his latest effort and debuted in January of this year.

One of Dave’s passions is improving the health of children through good nutrition. He is the advisory board chair for Produce for Kids® and PBS Kids™ health initiative. Dave also loves to laugh and lectures extensively on the health benefits of humor and laughter. He received additional training in humor therapy and is a Certified Laughter Leader. He also attended The Second City in Chicago receiving further training in improvisation.

Dave lives in Elmhurst Illinois with his wife Sharon; three daughters Chloe, Katie and Madison; and two-female dogs Abbey and Gracie and feels he is an expert in unopposed estrogen.

Rosemary Nuts

Servings: 28-30 portions (approx. 1/4 cup portions)

Ingredients:

2 lbs. assorted nuts, roasted; but not salted
4 tablespoons fresh rosemary needles; finely chopped
1/4-1/2 teaspoon cayenne
1 1/3 tablespoons brown sugar
1 1/3 tablespoons kosher or sea salt
2 tablespoons unsalted butter; melted

Directions:

Pour nuts one-layer thick on a baking sheet and toast in a 350 oven for 14 minutes.

Mix all other ingredients into the melted butter in a bowl big enough to hold the nuts, and keep warm.  Nuts should also be warm when they are added to the butter mixture. Gently re-heat either one until if they cool before combining.

Pour warm nuts into the bowl, and with two wooden spoons, mix thoroughly, coating nuts with the butter.  Let the nuts dry and cool completely before storing them in an airtight container.

Nutrition Profile

290 Calories, 16g Fat, 2.5g Sat Fat, 0mg Cholesterol, 260 mg Sodium, 7g Carbs, 3g Fiber, 5g Protein

CHILE HONEY ALMOND CHICKEN KEBABS

Makes 10 servings

Active time: 40 minutes

Ingredients:

2 pounds skinless, boneless chicken tenders

2 cups almond milk* or buttermilk

1 cup roasted almonds

3/4 cup dry whole wheat bread crumbs, unseasoned (from 2 slices whole wheat bread)

1 tablespoon smoked paprika

1 teaspoon salt

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

2 large eggs

1 tablespoon Dijon mustard

10 skewers (metal or wood)

Directions:

Preheat oven to 400° F. Trim chicken thighs of visible fat and tendons. Cut each tender in half. Place pieces in a large shallow dish, add almond milk and stir to coat. Cover, and refrigerate 30 minutes, or up to 2 hours. In a food processor, grind together almonds, bread crumbs, paprika, salt, garlic powder and onion powder. Place in a flat rectangular pan.

Strain almond milk from chicken through a colander, discarding liquid. Thread approximately 4 chicken pieces onto each skewer. In a small bowl, whisk together eggs and Dijon mustard until smooth. Place in a flat rectangular pan. Place each skewer into the egg mixture and turn to coat well. Remove from mixture, allowing excess to drip off, and place in the bread crumb-almond mixture. Spoon mixture over each skewer to coat pieces well. Remove skewers from the crumb mixture and place on a baking rack set on top of a non-stick rimmed baking sheet (or spray baking sheet with cooking spray). Bake for 30 minutes or until chicken is fully cooked and crust is browned. While chicken is baking, prepare dipping sauce. Serve kebabs warm, with dipping sauce on the side.

Chile Honey Dipping Sauce

3/4 cup orange juice

1/4 cup apple cider vinegar

1/4 cup honey

2 tablespoons sugar

1 tablespoon chopped canned chipotle chiles*

2 teaspoons lemon or lime juice

1 tablespoon chili powder

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

1/8 teaspoon salt

1 1/2 tablespoon cornstarch dissolved in 1/4 cup water or 2 teaspoons arrowroot

Directions:

Combine all ingredients except cornstarch mixture in a small saucepan. Bring to a simmer and cook over low heat, stirring occasionally, for 10 minutes. Add cornstarch mixture and stir well; simmer over low heat until thickened, about 3 minutes. Keep warm until ready to serve.

*Chipotle chiles canned in a spicy tomato sauce, sometimes called adobo, are available at Latin American markets and the international aisle of many supermarkets.

Per serving for 10 servings (chicken):

Calories	208 kcals	Cholesterol	94 mg
Total fat	10.4 g	Fiber	2 g
Saturated	1.0 g	Calcium	58 mg
Monounsaturated	5.9 g	Magnesium	51 mg
Polyunsaturated	2.4 g	Sodium	668 mg
Carb	6 g	Potassium	161 mg
Protein	24g	Vitamin E	4.4 mg

Per serving for 10 servings (sauce):

Calories	53 kcals	Cholesterol	0 mg
Total fat	0 g	Fiber	0 g
Saturated	0 g	Calcium	6 mg
Monounsaturated	0 g	Magnesium	4 mg
Polyunsaturated	0 g	Sodium	49 mg
Carb	13 g	Potassium	64 mg
Protein	0 g	Vitamin E	0 mg

 

Wild Mushroom Ris-Oat-To

Servings: 6

Ingredients:

1 ½ cups of water

2 cans low-sodium chicken broth

1 cup of yellow onions, diced

2 garlic cloves, minced

2 cups Quaker Oats, Old Fashioned

1 cup of dry white wine

1 cup grated fresh Parmigiano-Reggiano cheese

Sea salt & cracked black pepper to taste

Directions:

To prepare Ris-Oat-To, in a sauce pan bring 1 ½ cups of water and broth to a simmer. Keep warm over medium heat.

Heat a medium sauté pan over medium-high heat. Coat pan with a drizzle of olive oil. Add onion and garlic, sauté about two minutes until golden brown.

Add Quaker Oats and toast until golden brown, stirring constantly.

Add wine, cook for a minute or until liquid is nearly absorbed, stirring constantly.

Stir in 1 cup of broth mixture, cook for four minutes or until liquid is nearly absorbed, stirring constantly.

Add remaining broth mixture, ½ cup at a time, stirring constantly until each portion of broth is absorbed before adding the next

Remove Ris-Oat-To from the heat and add in ½ cup of cheese

Season with sea salt and black pepper to taste.

Mushroom Mixture

Ingredients:

4 cups of sliced mushrooms of your choice

2 tablespoons of olive oil

1 tablespoon of freshly chopped thyme

½ teaspoon sea salt

½ teaspoon cracked black pepper

Directions:

Heat olive oil in a large non stick pan over medium high heat, add mushrooms and crushed garlic clove and sauté for about 4 minutes until golden brown and crispy. At the last second season with salt and pepper and fresh thyme.

Spoon Ris-Oat-To into 6 medium size bowls and top with crispy mushrooms, and a pinch of cheese.

Nutrition Profile

290 Calories, 12g Total Fat, 4g Sat Fat, 15mg Cholesterol, 320mg Sodium, 26g Carbs, 4g Fiber, 13g Protein

VISIT DAVE :

• Author of 101 Optimal Life Foods (Bantam Books 2010) and 101 Foods That Could Save Your Life! (Bantam Books, 2008)
• President and Founder, Nutrition Housecall, LLC
• Nutrition Advisor for Fitness Magazine
• Produce for Kids®\PBS Kids Advisory Board Chair
• Benedictine University Nutrition Programs Advisory Board
• Former Spokesperson for the American Dietetic Association

at the following social media addresses:

http://www.davidgrotto.com

Facebook Fan Page

http://twitter.com/davidgrotto

http://www.youtube.com/user/Guyatitian

 

Thank you,

Anthony

6–Easy Ways to conquer Stress-Related Cravings !

           “Americans gain only about a pound during the holidays, but we don’t lose it—and the extra weight adds up.”

Christine Gerbstadt, MD, RD

is a spokesperson for the

American Dietetic Association.

1. Drink Water.   Some people mistake mild dehydration for hunger. Drink water or other sugar-free beverages when you’re thirsty and with meals.

2.  Find healthy substitutions for the treats you crave.  Want Crunch? Munch raw vegetables.  Sweet? Enjoy fruit-flavored low-fat yogurt, fresh fruit or sugar-free chewing gum. Salty? Have a pickle.

3.  Choose “great grains.”  Filling up on fiber-rich whole grains keeps hunger pangs away.  Aim for 3 daily servings:  a slice of whole-grain bread, a half-cup of brown rice and a cup of bran cereal, for example.

4.  Eat high-protein foods.  Protein supplies long-lasting energy.  Get 2-3 servings per day:  2 Tablespoons of peanut butter, one egg and a piece of fish or poultry about the size of a deck of cards.

5.  Get active!  Thirty minutes of walking or yard work 5 times a week helps your body burn calories efficiently and releases feel-good endorphins that can prevent stress-inspired shacking.

6.  Get at least seven hours’ sleep.  Last year researchers at Walter Reed Army Medical Center found that nurses who got less than 6 hours of sleep per night had a higher body mass index.   They believe sleep may disrupt a hormone, leptin, that helps regulate hunger and satiety.

Source:  Christine Gerbstadt, M.D., R.D., EatWell., Diabetes Talk, Winter 2010, Page 16.

 

Follower Sunday: “Thank You Readership!” Guest-Chef Shelly Rael Shares Expertise and Converted New Mexican Recipe for Cerebral Palsy

By Anthony Sepe

Each Sunday, I thank my readership for their loyalty and dedication to my blog, by providing a healthy recipe.  For 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 to you this week, my colleague, Shelley Rael, M.S., RD,  LD and her recipe:  “Black Bean Breakfast Burritos .”

Shelley A. Rael, MS RD LD, is a registered dietitian practicing in Albuquerque, NM. A product of a military family, she ended up in New Mexico in the mid-1980’s and never left. Now married to a native New Mexican, she considers herself a “converted” New Mexican. 

Having already had a family when she decided to major in nutrition, her education including her Bachelors of Science in Nutrition/Dietetics, dietetic internship, and her Master’s of Science in Nutrition were all completed at the University of New Mexico. She also works at UNM at the Employee Health Promotion Program, working in employee wellness and disease prevention. She also teaches one academic class a semester. She does whatever she can to help people with preventing disease and having a healthy life through healthy diet and lifestyle.   

She is active in the dietetics profession, volunteering for many boards/positions and currently the Chair-elect of the Nutrition Entrepreneurs Dietetic Practice Group and Vice-president of the Osteoporosis Foundation of New Mexico. She has also held many positions with the New Mexico Dietetic Association since 2000. She love networking with her colleagues and earning from others.

Shelley and her family are also active people: she runs, cycles, and take part in physical activity regularly. Her husband cycles and part of a local racing team and their son is in college and is lifeguard with the City of Albuquerque.

Shelley blogs at http://newmexicodietitian.wordpress.com and can be found “tweeting” latest health and wellness news at twitter.com/shelrael.

Breakfast burritos are THE breakfast of New Mexico, but they can be very high in calories because of the eggs, cheese, bacon, sausage, and potatoes. Trading out the meat and potatoes for the high-antioxidant black beans helps increase the fiber, keep the protein up and reduce the fat.

INGREDIENTS:

1. - 4 whole eggs
2. - 1 cup canned black beans, rinsed and drained
3. - ½ cup Monterey jack or cheddar jack cheese
4. - ¼-½ cup green chile or salsa
5. - Four 6-8”flour tortillas

DIRECTIONS:

• Pre-heat skillet and coat with cooking spray.
• Whisk eggs together in a bowl and pour into the pre-heated pan.
• Once the eggs are partially cooked, add black beans.
• Stir/mix the beans and eggs together until fully cooked.
• Sprinkle cheese over the eggs and beans evenly.
• Divide egg, bean and cheese mixture among the 4 tortillas.
• Top each tortilla with 1-2 Tablespoons of green chile or salsa (to taste).

 

Visit often and remember:  Shelley blogs at http://newmexicodietitian.wordpress.com and can be found “tweeting” latest health and wellness news at twitter.com/shelrael.

Thank you for visiting and reading,

Anthony