National Strawberry Sundae Day!

BY Anthony J Sepe

I gave a talk to teenagers at the hospital. I wanted to make the talk interesting and make the talk fun for them, too. My presentation was called: “THE TEEN MACHINE: Let’s Wrap-- & have a Smoothie!!! I decided to focus on the “strawberry” and not the sundae, in “National Strawberry Sundae Day.”  Therefore, we made several smoothie’s, and the following fresh Strawberry Pineapple Banana Smoothie recipe is my own original recipe, which I would like to share with you; however, when you use or print this recipe, please give proper attribution credit, © 2000-20013 Medical Nutrition Therapy Services Anthony J Sepe “Blog: From A Dietitian’s Perspective” http://fromadietitiansperspective.blogspot.com.  All rights reserved.

STRAWBERRY PINEAPPLE BANANA SMOOTHIE

© Medical Nutrition Therapy Services, Recipe courtesy Anthony J Sepe, 2000-2013.

Ingredients:

1. 4 Ice cubes, crushed

2. ½ cup strawberries

3. ½ cup crushed pineapple

4. ½ sliced banana

5. ½ c orange juice

6. ½ tsp. vanilla extract (optional)

Method:

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

My Super Bowl Sunday Snack

ITALIAN BREADED CHICKEN WINGS

Dredge your wings or chicken cut-up into into flour( with some Herbs de Provance), and then dip into 3 beaten eggs and coat in Seasoned Italian Breadcrumbs mixture.  Place each piece into a Pyrex dish and bake in a 325 degree preheated oven for 1 hour.  When done, dip in your favorite sauce:  mustard, raspberry, ranch etc.…

Enjoy!

Source:  My own, but adapted from 50 wings Food Network.

Cooks Corner: Fiber and You: It Can be Delicious Too (Bean Spread with Shredded Wheat Cereal)

Recently, I received some material from a colleague on behalf of Post Foods and ShopRite regarding Fiber; I want to share the following information with you.  The benefits of a diet rich in whole grains and dietary fiber on type 2 diabetes management and prevention have been well documented.  For example, higher consumption of whole grains (1) and insoluble fiber has been  inversely associated with the risk of type 2 diabetes.  Whole grains and fiber may also have an impact on risk factors associated with the disease such as decreased risk for cardiovascular disease, weight management, and a lowered risk for metabolic syndrome (3).

It’s a challenge trying to manage diabetes.  That’s why adding more whole grains and dietary fiber to our diet is one simple step that can be recommended to make dietary management of diabetes simpler for anyone with diabetes.

I’m providing a brief review of recent research recommendations, and simple tips  regarding some health benefits of increasing intake of dietary fiber and whole grain.

DO YOU EAT ENOUGH FIBER AND WHOLE GRAINS?

• MOST OF US:  DON’T
• If you are trying to manage type 2 diabetes, adding more fiber and whole grains is an easy step to take for better health.  A diet high in fiber and whole grains may improve blood sugar control.  And even better news, as whole grain intake increases in older adults, fasting blood sugar levels and body mass index (BMI) can improve.
• CURRENT RECOMMENDATIONS:
• adults: at least 48 grams of whole grain each day (1)
• women- 25 grams of fiber each day (2)
• men- 38 grams of fiber each day (3)
• What is fiber?

Dietary fiber includes all parts of plant foods that our  body can’t digest or absorb.  Unlike other food components such as fats, proteins or carbohydrates, which your body breaks down and absorbs, our body doesn’t digest fiber.  It passes through your stomach, small intestine, and colon as it makes its way out of our body.  Fiber plays several important roles in maintaining health.

Fiber helps us feel full longer, can help reduce blood cholesterol levels and slows down digestion so that glucose and fructose, the sugars from plant carbohydrates, enter the bloodstream more slowly—moderating spikes and crashes in energy levels.

• What is whole grain?

Wheat, rice, corn oats and barley are all examples of grains.  “Whole” grain means that nothing is removed from the grain during processing.  An easy way to tell if a product contains whole grains is to look at the Nutrition Facts label.  If the first ingredient listed contains the word “whole” such as “whole oats”, or “whole wheat”, the product is mainly whole grain.

Whole grains contain many nutrients (including fiber, vitamins B&E), minerals (including calcium, magnesium, potassium, zinc and iron) and antioxidants.  These components of whole grains have many benefits that can contribute to your overall health and well-being.

FOOD SNACKING TIPS:

1. Sprinkle high fiber cereal like Grape-Nuts on unsweetened plain yogurt and add your favorite fruit.
2. Snack on fresh fruits such as oranges, pears, apples and berries.  They are great sources of fiber.
3. Eat nuts seeds and beans
4. Take shredded Wheat cereal microwave a serving and add 2 tsp. of olive oil this and sprinkle with herbs and seasonings like oregano and creole.

Bean spread with Shredded Wheat Crackers

Photo: Copyright 2010 Spin A Recipe.com

Recipe Developed and Reprinted with permission by Anthony J Sepe

INGREDIENTS:

1. 1 cup Greek-style low-fat or non-fat plain yogurt or light sour cream
2. 2 whole cloves of garlic, chopped finely
3. 1/4 cup finely chopped sweet onion
4. 1/4 cup finely chopped parsley (save some for garnish)
5. 2 teaspoons lemon juice
6. 2 teaspoons water
7. 1/4 tsp. Salt 
8. 1/4 tsp. freshly ground pepper
9. 1/4 tsp. creole seasoning
10. 1 can (15 oz.) kidney beans or northern beans rinsed and drained (or 1 cup dried beans cooked in 3 cups water)
11. 4 Tbsp. chopped sun-dried tomatoes (not packed in oil) that have been rehydrated in hot water and then drained
12. 2 teaspoons minced jalapeno peppers
13. 1 box of Shredded Wheat Cereal (or multi-grain pita chips)

PREPARATION:

1. In a food processor place yogurt, garlic, onion,chopped parsley, lemon juice, water, beans and herbs and creole seasoning; blend and and cover until it’s a combination chunky and smooth mixture.  Season to taste with salt and freshly ground pepper.
2. Transfer to a bowl and refrigerate for 1 to 2 hours to let flavors meld.  can be served now if time is an issue or
3. Bring to room temperature for about 30 minutes. Spread on your spreadables of choice i.e. Shredded Wheat Cereal or pita chips. 
4. Place on a serving platter garnished with springs of parsley.
5. Enjoy!

~Anthony

Sources:

(1) Fung,TT, Hu FB, Pereira MA, LiuS, et al. Wole-grain intake and the risk of type 2 diabetes: a prospective study in men.Am J Clin Nutr 2002:75:535-540.

(2)Schulze MB,Schulz M, Heidemann C, Schienkiewitz A et al.Fiber and Magnesium Intake and Incidence of Type 2 Diabetes: A Prospective Study and Meta-Analysis. Arch Intern Med 2007: 167:956-965.

(3)Position of the American Dietetic Association:Health Implications of Dietary Fiber.JAmDiet Assoc 2008:108:1716-1731.

100 Healthy Snacks to Reach For

Studying can be hard work, and you’ll need some serious brain fuel to get you through acing that exam and breezing through getting your degree. Yet the foods many students reach for when they’re deep in a study session are often not only unhealthy, but not exactly ideal choices for energy, concentration and boosting your brainpower. Instead of going for salty, sweet or fatty snacks — however satisfying they may be — try these healthy alternatives instead. Your grades, your brain and your waistline will thank you.
Instead of Potato Chips
Those crispy taters are delicious, but these snacks are healthier and pack more of a nutritional punch. Plus, they’ll still give you that crunch you’re looking for.

1. Popcorn. As long as you don’t go for the super buttery version, popcorn can be a delicious and incredibly satisfying alternative to chips.
2. Kale Chips. They might not sound appealing, but give these crisps a try. They not only taste good, but are loaded with nutrients.
3. Veggies. Baby carrots, sugar snap peas, celery and bell peppers offer up a crisp, crunchy snack that’s full of the stuff your body needs.
4. Pita Chips. You can make or buy whole grain pita chips that are healthier than potato chips, but still pretty delicious.
5. Salted Cucumber Slices. Cucumbers are an excellent choice for giving you that crunch you crave. Add a little salt (maybe some spice) and you get a great study snack.
6. Ants on a Log. Bring back your childhood with this snack that offers up a serious crunch and some protein to power your brain.
7. Whole Wheat Pretzels. Whether you go for the soft version or the crunchy, these snacks are better for you than chips, in moderation of course.
8. Almonds. Roasted almonds are an excellent source of protein and fiber, making them perfect for study snacking.
9. Cashews. Go for the unsalted version and you can enjoy all the healthful benefits of this nut without any of the drawbacks.
10. Trail Mix. If you don’t want to eat plain nuts, mix them up with dried fruits and pretzels to make your own healthy trail mix.
11. Whole Grain Crackers. Skip those weak crackers and go for the whole grain, fibrous ones instead. They’ll do a better job filling you up and they’re better for you to boot.
12. Sunflower Seeds. If you want to mindlessly chew on something while you study, these small seeds are a great choice.
13. Peanuts. Grab a handful of peanuts while you’re studying to get a quick energy boost from this protein-loaded nut.
14. Fruit Chips. There’s more than one way to eat fruit; in this chip form they may make you not even miss the potato kind.
15. Veggie Chips. If you just really need to eat some kind of chip, choose a healthier alternative. Veggie chips have more nutrients and can be even better for you if they’re baked.
16. Pickles. Pickles are loaded with sodium, it’s true, but if you only have a couple they’re a healthier, lower calorie snack than chips by far.

Instead of Unhealthy Dips and Spreads
Just because you’re not loading stuff up with heaps of Cheese Whiz and ranch dressing doesn’t mean you have to go without. Try these healthier options instead.

1. Salsa. Whether you buy it at the store or make up your own, this sassy sauce offers up vitamins without being short on taste.
2. Hummus. Made with chickpeas, this Middle Eastern treat is the perfect accompaniment to some pita chips or veggies.
3. Guacamole. Avocados do have a lot of fat, but it’s the good kind. Whip up some guac to get your study party started.
4. Bean Dip. Beans are a rich source of protein, and can be fun to eat in dip form.
5. Low-Cal Spinach Dip. Spinach dip isn’t known for being particularly healthy, but this recipe isn’t too bad. Plus, it’s full of nutrient-rich spinach.
6. Mustard. Dip pretzels and other snacks in this vinegary and salty condiment for a tasty treat.
7. Greek Yogurt. Never thought of using yogurt as a dip? Well it’s never too late to start. Put it on cucumber for a cool late-night treat.
8. Fruit Salsa. Salsa doesn’t have to be spicy and savory. Try out a fruit salsa for a sweeter alternative.
9. Low Fat Dressing. If you just can’t go without dressing, choose a low-fat or low-cal version of your favorite.
10. Neufatel Cheese. Instead of loading up your bagel with cream cheese, choose this healthier, but just as tasty, alternative instead.

Instead of Pre-Packaged, Processed Snacks
These snacks may be convenient, but they’re often packed with sodium, sugar and a wide range of chemicals. Opt for something a little more natural instead.

1. Cheese. Whether you go for the string cheese or the simple cheese wedges, low-fat cheese, especially the natural kind, is a great snack offering up a host of vitamins and some great protein.
2. Broccoli. Dipped in a tasty sauce, this green veggie packs a powerful nutritional punch.
3. Cantaloupe. This melon not only tastes great, but is a much healthier alternative to those fruit snacks.
4. Olives. Need something salty? Try olives instead of chips or crackers.
5. Tomato Slices and Olive Oil. Tomatoes are packed with lycopene and a wealth of other vitamins -and can be pretty darn satisfying with a little olive oil on top.
6. Grapefruit. This pucker-inducing fruit may not be the easiest to eat, but it’s a great super food to enjoy any time of the day.
7. Sugar Snap Peas. These sweet peas are easy to store and provide a delicious crunch, not to mention some serious nutrition to fuel your brain.
8. Edamame. These soybeans are a great source of protein, low in calories and just plain tasty– a perfect trio.
9. Cottage Cheese and Pineapple. Get the benefits of protein-filled cheese with the zing of a citrusy fruit in this snack.
10. Kiwis. Sliced in half and taken in with a spoon, these fun green fruits are not only, healthy but fun to eat too.
11. Melon Balls. Watermelon, cantaloupe, honeydew and other melons are sweet and delicious and can be perfect snack foods in this simple spherical form.

Instead of Candy
If you’ve got a sweet tooth, there are healthier places to turn than an economy sized bag of gummy bears. Beat the sweet with these healthy choices.

1. Fruit Salad. A mix of fruits like strawberries, raspberries, grapes, bananas and other great healthy snacks can be a great way to meet the needs of your sweet tooth without going overboard on sugar and calories.
2. Dark Chocolate. Provided you have just a small amount, dark chocolate has healthy antioxidants that make it better for you than its more sugary cousin, milk chocolate.
3. Granola Bar. With tasty morsels of fruits inside, these treats are salty and sweet in one.
4. Dried Apricots. Dried fruits like apricots are a great way to feel like you’re eating candy while still getting the vitamins from fruits.
5. Strawberries. They may not always be in season, but when they are these small fruits are the perfect alternatives to unhealthy candies.
6. Orange Slices. Next time you’re craving fruity candy, pick up an orange instead. It’s full of vitamin C which can help ensure you stay healthy enough to make it through your semester.
7. Fresh Raspberries. They’re easy to eat, tasty and pretty good for you too, so don’t pass up these awesome berries.
8. Raisins. Dried fruits like raisins are perfect to keep on hand in your dorm room, as they’ll stay fresh for months and are a great, easy snack.
9. Blueberries. Blueberries aren’t called a super food for nothing. They’re full of antioxidants and vitamins that will make your body happy.
10. Cherries. Cherries are easy to eat, delicious and they taste like a whole host of candies so you won’t even miss those sugary treats.
11. Pomegranates. Think of pomegranates as candy that grows on trees, as their tiny, gem-like seeds provide the perfect healthy and sweet snack.
12. Fruit Leather. Instead of a fruit roll-up, opt for this healthier flattened fruit.

Instead of Soda
You’ve got to wash all those tasty study snacks down with something, right? Instead of a sugary soda, try these options for healthier refreshment.

1. Water. Water has no calories, and it provides the hydration your body needs to give you better concentration and memory. What drink could be better than that?
2. Cranberry Juice. Go for real cranberry juice, not cocktail, for a full-on antioxidant beverage.
3. Skim Milk. Unless you’re lactose intolerant, milk can provide your body with protein, calcium and other vitamins it needs.
4. Orange Juice. A glass of OJ is a great way to boost your vitamin C levels and stave off illness.
5. Soy Milk. If you can’t drink milk, soy milk is a great, healthy alternative.
6. Tea. Need to stay awake? Try out some tea. Green and black varieties are said to be extremely beneficial to your health.
7. Coffee. Coffee, when had in moderation, is a better way to get a caffeine fix than soda.

Instead of Ice Cream
These healthy alternatives to ice cream will see you through your studies without all the fat and calories.

1. Fat Free Yogurt. Yogurt comes in a wide variety of flavors, even chocolate and cheesecake, and is a much healthier alternative to ice cream.
2. Fruit Smoothie. Blend up fruit, milk and yogurt to make one of these tasty treats.
3. Frozen Grapes. Frozen grapes will give you the chill you’re looking for with very few calories and no fat.
4. Fruit Popsicles. If you need a sweet frozen treat, one of your best bets is a whole fruit frozen popsicle.
5. Parfait. Top yogurt with fresh berries and some granola and you’ve got yourself a healthy alternative to an ice cream sundae.
6. Frozen Banana with Nuts. Dip a banana in honey, roll it in nuts and stick it in the freezer for an amazing treat that’s good for you too.
7. Applesauce. Applesauce, especially the unsweetened kind, is pretty good for you, containing plenty of vitamin C, fiber, and potassium.
8. Frozen Yogurt. If you are looking for something healthier that’s as close to ice cream as possible, seek out frozen yogurt. While it’s not perfectly healthy, it’s definitely better for you than ice cream.
9. Chocolate Mousse. Chocolate mousse does contain a fair amount of sugar, but it’s also considerably lower in calories and fat than ice cream.

Instead of Cookies and Cakes
Replace those Oreos and Chips Ahoy with these delicious and health-friendly alternatives.

1. Rice Cakes with Peanut Butter. Rice cakes alone might be a bit bland, but dress them up with a nut butter to make them super delicious.
2. Graham Crackers. A few graham crackers are a much better choice than most cookies, especially if you eat the whole grain kind.
3. Bran Muffin. If you need a quick pick-me-up, a bran muffin is the perfect choice. It will keep you full and give you the energy to keep studying.
4. Fig Newtons. If you simply must have a cookie, choose one like Fig Newtons. While these cookies contain some not-so-good things, they also have real fruit that offers more vitamins than their chocolate chip counterparts.
5. Apples and Almond Butter. Apples on their own are good for you, but paired with a great protein source like almond butter, they’re even better. Plus, both the apple and the almond butter will help you wake up and stay alert to study.
6. Fruit Cup. Look for fruit cups that are in water, not syrup, for a tasty, healthy and easy treat.
7. Banana Bread. If baked goods are what you crave while studying, consider picking up some banana bread instead of cookies.
8. Carrot Bars. Made with real shredded carrots, these bars can be a great source of vitamins and fiber.
9. Cereal Bar. Cereal bars made with whole grain cereals are your best healthy bet if you’re looking for a convenient snack.
10. Sugar Free Jell-O. Does it contain a wealth of vitamins and minerals? Nope. But it does have no sugar and few calories, and that’s more than you can say for cookies or cakes.
11. Kashi Cookies. If you simply must have a cookie, go for one that attempts to be a little healthier. The Kashi brand contains flaxseed and other whole grains to give this junk food a boost.

Instead of Frozen Foods
While there are some healthy frozen foods out there, the kinds you likely have in your freezer (frozen pizzas, chicken nuggets) aren’t the best for you. Try these snacks instead.

1. English Muffin Pizzas. Don’t heat up a whole frozen pizza if you’re hungry. Make a smaller, healthier English muffin version instead.
2. Pita Pizza. Don’t have English muffins? Whole grain pitas work just as well for constructing a more nutritious pizza in minutes.
3. Tuna. Put some tuna on top of whole grain crackers to get loads of protein.
4. Hard Boiled Egg. A hard-boiled egg with salt and pepper is good for you, offering protein you need to keep going.
5. Side Salad. Instead of snacking on unhealthy foods, why not whip up a salad? It’s easy and can be tasty too.
6. Seaweed Salad. Pick up some seaweed salad at the store for a study snack. It might be a funny color, but it’s full of great nutrients. Just watch out for the sodium– it contains a good amount.
7. Oatmeal. Instant oatmeal is easy to make, fills you up and keeps you healthy.
8. Lettuce Wraps. Use lettuce to wrap up other veggies, low-fat meats and other healthy treats.
9. Corn on the Cob. Eat it fresh if it’s in season or find it frozen if it’s not.
10. Whole Grain Toast. Toast, topped with a whole fruit jam or peanut butter, can be a great snack that only takes minutes to make.

Instead of Fast Food
Seeking out a mini-meal to keep you going strong through your studies? Well, skip the fast food fare and make these healthier options at home.

1. Whole Grain Cereal. Pair a healthy cereal with some skim milk for a meal that will fill you up without filling you out.
2. Whole Wheat Bagel. A bagel can be an easy way to get in some whole grains– just make sure you don’t go overboard with toppings.
3. Turkey Wrap. Turkey is one of the healthiest lunch meats out there, so combining it with a whole wheat tortilla, veggies and some mustard is an excellent way to snack smart.
4. Baked Potato. A baked potato topped with salsa will meet all your study snacking needs. Eat the skin for an extra vitamin-laden boost.
5. Black Beans and Salsa. This snack is simple to make at home. Rinse off a can of black beans, heat them and top with salsa and guac for a healthy treat.
6. Sweet Potato Fries. When baked, you can get your fries fix with far better health with sweet potato fries.
7. Whole Wheat Pasta. A small bowl of whole wheat pasta with marinara sauce makes for a balanced and healthy snack or meal.
8. Veggie Pocket. Load up a pita with all kinds of veggies, from cucumbers to sprouts, top with mustard or a vinaigrette, and you’ve got yourself a killer snack.
9. Low-Fat Quesadilla. Low-fat cheese and veggies help make this snack one that’s healthy and you crave. 
10. Low Sodium Soup. Heat up a small bowl of soup to get some veggies, protein and other healthy stuff to keep you going.
11. Soft Taco. Using whole grain tortillas, turkey instead of beef and topping with extra veggies makes this snack a winner in the health department.
12. Multigrain Waffle. Pop a whole grain waffle into the toaster, top it with fruit and you’ve got an enviable study snack on your hands.
13. Sandwich on Whole Wheat. Instead of getting a burger, make yourself a healthy, old-fashioned sandwich instead.
14. Omelet. If you’ve got your own place, practice your cooking skills by making a healthy omelet for a snack.

SOURCE:  Associates Degree dot Com
Have a great day,
Anthony

Crispy Apple Chips—A Healthy Snack Choice

A former patient knew that I love apples of all varieties.  Today, I received a special package from her with all kinds of healthy things for the Holidays.  One of the things, which I received:  Crispy Apple Chips (Granny Smith) made by Seneca.  These chips were so good, and I wanted to share them with you.  It is my hope that should you have these at a market anywhere near you, that you give them a try and enjoy these chips, as much as I have. Happy Snacking!

 

Nutritional Analysis:

Serving Size 1 oz.

Servings per bag: 2.5

Calories 150

Total Fat 9g

Saturated Fat 1g

Trans Fat 0g

Cholesterol 0mg

Sodium 10mg

Dietary Fiber 3g

Weight Watchers Points: 3

Source: Seneca Foods Corp www.senecafoods.com

Chewy Raisin Granola Snacks: On-the go!

Kids and grown-ups alike will love-- and crave--these chewy raisin granola snacks.  They’re so easy to make, you’ll have plenty of time to enjoy some form of exercise, too.

Raisin Energy Bars

Ingredients:

4 egg whites

1/4 cup of sugar

4 teaspoons of vegetable oil

1 tsp. ground cinnamon

3/4 tsp. vanilla extract

1-2/3 cups lain “no added fat” or low fat granola

1 cup of sun-maid raisins

3 TBSP of toasted wheat-germ

3 TBSP raw sunflower seeds

4 tsp sesame seeds

1/2 cup walnuts

Directions:

1.  Beat egg whites and sugar in large bowl with whish until smooth.

2. Beat in oil, cinnamon and vanilla extract.

3. Stir in remaining ingredients.

4. Blend well.

5. Coat generously a 13x9” baking pan with nonstick cooking spray.

6. Turn raisin mixture into pan.

7. Pat to even layer.

8. Bake at 300 degrees for 20 to 25 minutes or until edges are golden brown.  Cool 5 minutes in pan. Loosen edges with spatula and invert onto wire rack to cool completely.

9. Cut into 4 dozen bite-sized pieces. 

10.  Store in an airtight container or pack in small plastic bags for on-the-go snacking.  Makes 48 pieces.

• NUTRITIONAL ANALYSIS:

Calories: 40; Protein 1g; Fat 1g (Sat Fat 0g); Carbohydrate 7g;                            Dietary Fiber <1g;Cholesterol 0mg;Sodium 15mg

Weight Watcher Points: 1

Source:  Recipe adapted from Recipes for Healthier Eating

Healthful Holiday Eating: Christmas Holiday 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

Outsmart Sugar Cravings: Super Snacks

  Many times sugar cravings can derail even the most carefully devised eating plans; however, if we substitute these healthy munchies for sweet heavy-hitters, we can snack ourselves on the way to being healthier and provide our bodies with healthy nutrition.

• Chew  sugar-free gum, which can burn more calories
• Eat an apple or a handful of baby carrots between meals.  Naturally, sweet, they can tide  us over to the next meal.
• Add protein, like cottage cheese or peanut butter, to your snack to feel even more full for a longer period of time.
• Reach for peanuts. Unlike most salty foods, peanuts will not make you crave sugar.  They’re protein-rich and very satisfying and compensate for the extra calories naturally.
• Air-popped popcorn of your own, which can be sprayed with Pam spray and then add spices of your liking i.e., chili powder etc.  this is a fiber-rich, low-calorie alternative to sweets.

Heart Healthy Wildly Nutritious—Fruit Snacks

By Anthony J Sepe

http://fromadietitiansperspective.blogspot.com

(*This post is dedicated to the person that asked me the question and to my friend Kim)

 

I was asked recently about fruit, and how I am able to meet my fruit requirements.  Fruit happens to be somewhat easier than other things, but not that the other things such as grains, vegetables, cheese etc are not important.  Let’s see.

 

Next time your sweet tooth acts up and you are craving a real sweet snack, reach for a nutritious and health fruit snack.  Fruits are bursting with flavor and loaded with lots of nutrients like Vitamin A, or Vitamin C or both—along with potassium and fiber.

• Freeze your favorite juice.  Take and ice cube tray and fill with your favorite 100% juice. 
• Cut up mango, papaya, apricots and freeze them, too.
• Freeze some grapes

 

Here are 3 of my very favorite ways to snack on fruit:

1.  Take a banana—peel it; slice it; sprinkle with nutmeg or cinnamon. Place on a cookie sheet and cover with waxed paper. Freeze.  Now you have slice banana swirls!

2.  Take a banana—peel it; place a stick in it.  Dip in fat-free yogurt and dip in caramel sauce and roll in crushed nuts.  Freeze.

3.  I absolutely love, and I mean, love—Dole Wildly Nutritious Signature Blends Mixed Fruit.  It also comes Frozen and is Sliced strawberries, pineapple peaches and mango.  These happy chunks of fruit are all natural fruit; all rich in vitamin C; help maintain a healthy heart and just as nutrition as Fresh Fruit, as it states on its label.  It’s great for smoothies and for snacking.  80% Vitamin C in just 3/4 cup fresh frozen cut-up fruit !!! Can’t beat it and, it comes in a 6 lb. bag too.  For $8 and change at your local Sam’s Club, BJ’s, Wegman’s or others,  it’s worth it with to package into smaller bags for handy-dandy snacks!!!  So, this is how I manage to get in some of my fruit requirements.

Have fun too! *

~Anthony

Nipped in the bud; possibly?

by Anthony J Sepe

http://fromadietitiansperspective.blogspot.com

 

Yesterday, we talked about the salmonella-tainted pistachios.  And, today, it appears from different news service reports that the reason it didn’t take dozens of illnesses for federal regulators to learn about salmonella-tainted pistachios has nothing to do with federal regulations.

Seemingly, routine, but unrequired testing by a manufacturer for Kraft Foods Inc. first detected the contamination almost 2-weeks ago, when workers at a plant in Illinois decided to check roasted nuts going into huge vats of trail mix.  Private auditors hired by Kraft later found problems they think caused the contamination at a supplier’s processing facility in central California.

Two weeks ago?  I guess it seems like a long time to me.  It appears that something’s still wrong with this picture to me.   

Let’s Add: Exercise To The Mix, With or Without -- a ‘Hankerin’

Research has revealed that the more people that keep physically fit and exercise, people are more likely to keep weight off, which is the “middle tire or extra roll” called, body fat.  Remember that, weight issues are not the only reason to exercise.  Exercise is also good for increasing muscles, just mentioned reducing the amount of stored fat or the extra tire or extra roll, and exercise increases our brain power.  Exercise should be and can be fun.  Back in the mid to latter 1985,1986 time period, I used to workout and run with Olivia Newton-John.  I had her on my “cassette” tape and ready to go for my daily run!  

  Try your very best to stay active, even if it’s walking.  Walking is healthy and it is very rewarding, not to say the least of, which is easier on the knees and feet.  Even if you have a hankering or (hankerin’) for something special, it still can be done, without the guilt.  Here’s how:    I wanted an Ice cream sandwich, so I took chocolate graham crackers and split one whole cracker in half and then split each half into pieces.  (You can see the separation, almost like a “dotted line," so-to speak.  After splitting into sections, take a teaspoon of fat-free cool whip and place that on the bottom gram cracker and take another piece of chocolate graham cracker for the top.  Wrap them all in plastic warp and put them into the freezer.  When you are hungry for the snack and have a ‘hankerin’like me, go for it—the healthy way!  So, here’s a little blast of the past with my dear friend, Olivia Newton-John on remix. (See Sidebar for song:  Anthony’s Exercise Workout Music)

Healthy and fun exercising,

~Anthony

25 Healthy Snacks for Kids, (you too!)

NUTRITION FACTS SHEET

When a snack attack strikes, refuel with these nutrition-packed snacks.
Easy, Tasty (and Healthy) Snacks

                             

1 . Peel a banana and dip it in yogurt.
  Roll in crushed cereal and freeze.

2. Spread celery sticks with peanut
butter or low-fat cream cheese.
Top with raisins. Enjoy your “ants
on a log.”

3. Stuff a whole-grain pita pocket
with ricotta cheese and Granny
Smith apple slices. Add a dash of
cinnamon.

4. Mix together ready-to-eat cereal,
dried fruit and nuts in a sandwich
bag for an on-the-go snack.

5. Smear a scoop of frozen yogurt on
two graham crackers and add
sliced banana to make a yummy
sandwich.

6. Top low-fat vanilla yogurt with
crunchy granola and sprinkle with
blueberries.

7. Microwave a small baked potato.
Top with reduced-fat cheddar
cheese and salsa.

8. Make snack kabobs. Put cubes of
low-fat cheese and grapes on
pretzel sticks.

9. Toast a whole grain waffle and top
with low-fat yogurt and sliced
peaches.

10. Spread peanut butter on apple
slices.

11. Blend low-fat milk, frozen
strawberries and a banana for
thirty seconds for a delicious
smoothie.

12. Make a mini-sandwich with tuna
or egg salad on a dinner roll.

13. Sprinkle grated Monterey Jack
cheese over a corn tortilla; fold in
half and microwave for twenty
seconds. Top with salsa.

14. Toss dried cranberries and chopped
walnuts in instant oatmeal.

15. Mix together peanut butter and
cornflakes in a bowl. Shape into
balls and roll in crushed graham
crackers.

16. Microwave a cup of tomato or
vegetable soup and enjoy with
whole grain crackers.

17. Fill a waffle cone with cut-up fruit
and top with low-fat vanilla
yogurt.

___H__e_a__l t__h_y__S__n_a__c_k_s__f__o_r__K__i_d_s______________

When a snack attack strikes, refuel with these nutrition-packed snacks.
18. Sprinkle grated Parmesan Cheese
on hot popcorn.

19. Banana Split: Top a banana with
low-fat vanilla and strawberry
frozen yogurt. Sprinkle with your
favorite whole-grain cereal.

20. Sandwich Cut-Outs: Make a
sandwich on whole grain bread.
Cut out your favorite shape using a
big cookie cutter. Eat the fun shape
and the edges, too!

21. Spread mustard on a flour tortilla.
Top with a slice of turkey or ham,
low-fat cheese and lettuce. Then
roll it up.

22. Mini Pizza: Toast an English
muffin, drizzle with pizza sauce
and sprinkle with low-fat
mozzarella cheese.

23. Rocky Road: Break a graham
cracker into bite-size pieces. Add
to low-fat chocolate pudding
along with a few miniature
marshmallows.

24. Inside-Out Sandwich: Spread
mustard on a slice of deli turkey.
Wrap around a sesame breadstick.

25.Parfait: Layer vanilla yogurt and
mandarin oranges or blueberries
in a tall glass. Top with a sprinkle
of granola.

(continued)
DIP IT! BONUS SNACKS
*Dip baby carrots and cherry tomatoes
*Dip in low-fat ranch dressing.
*Dip strawberries or apple slices in ow-fat yogurt.
*Dip pretzels in mustard.
*Dip pita chips in hummus.
*Dip graham crackers in applesauce.
*Dip baked tortilla chips in bean dip.
*Dip animal crackers in low-fat pudding.
*Dip bread sticks in salsa.
*Dip a granola bar in low-fat yogurt.
*Dip mini-toaster waffles in cinnamon applesauce.

Planet Power. Play the MyPyramid Blast Off game at www.mypyramid.gov.
©2008 ADA. Reproduction of this fact sheet is permitted for educational purposes. 
This fact sheet expires 3/2011.WWW. EAT RIGHT.ORG