A good friend of mine sent me this picture and it reminded me of my post back in April about the Monsanto Protection Act. It still blows my mind.



Summer is finally here! You know what that means? It’s time for vacation! But before you go have you thought about what you’re going to eat? Cole Millen an avid traveler himself sent me an email earlier this week expressing his desire to share some tips on how to eat healthy while on vacation. Here are a few pointers to help keep the weight off as you enjoy your travels. Enjoy!

Healthy Eating for Travelers

If you’ve lost weight for an upcoming vacation, you’re ready for some fun in the sun. Now you should be asking yourself how you can keep the weight off while you’re on your trip. Add to your itinerary some tips for healthy eating to ensure that you keep off the pounds you worked so hard to lose.

Creating a Plan

nutrition apple

Eating healthy on vacation is much easier if you create a plan. Before you leave for your trip, pack a few healthy snacks and an empty water bottle to remind you to drink water throughout your time there. Upon checking in to the hotel, let the front desk know you won’t need the key to the minibar (this will prevent you from giving in to those sudden cravings). After check-in, investigate the food choices in the area so you’ll know what your options are. If there seem to be no good places, decide what you’ll do. Will you purchase groceries and prepare your own food? Will you call room service for daily meals? Regardless the option you choose, make sure to consider all necessary requests to ensure a healthy meal.

Healthy Preparation

Picking the right hotel can be the most important part of staying healthy on vacation. After all, it is your home for the time being. Doing a little research can go a long way. In my experience, reviews from other travelers provide the best forms of information. I recently took a trip out west and found a great site that listed Las Vegas hotels along with all the amenities and offerings. With the help of these great reviews I was able to find a hotel with a list of amenities as well as a gluten free restaurant in the lobby! As you plan your trip, look for a hotel that has on-site fitness equipment or that is near a park. This makes it easier to get exercise while you are away. Most hotel restaurants offer their menu for viewing online. Check out the menu to see if healthy food choices are offered. Most upscale hotels understand that many travelers want to stay on their diet and fitness program while traveling. These hotels will most likely have healthy options.

Healthy Options

Keep your eyes peeled for pretzels, fruits, vegetables and water. Breakfast is the most important meal of the day so to prevent overeating, take advantage of continental breakfast if it’s offered at your hotel. Fruit, low-fat yogurt, hard-boiled eggs and oatmeal are heart-healthy breakfast choices. Whole grain is a smart choice if it’s available. For lunch and dinner, look for healthy choices whether and try to stay away from fast food restaurants and move to sit-down establishments. Salads, grilled chicken with rice and steamed vegetables are all healthy options.

Eating at Restaurants

Figuring out what’s healthy and what’s not can be a challenge. Look for items that are low-fat and high in nutrients. Paying attention to menu watch words can save you hundreds of calories. If an entrée such as chicken or fish is described as creamy, crunchy, fried, loaded, smothered or stuffed, it is likely to contain ingredients such as butter or other sauces that add lots of calories. One strategy vacationers may wish to employ is to determine where they will eat before going on vacation. By finding menus online and determining what you will order, you can help yourself avoid the temptation of eating too much while dining out. This help was the difference maker in my healthy week and allowed me to find places that were both nutritious and delicious. Eating at restaurants is important while on vacation, and it is possible to enjoy delicious meals without eating too many calories.

-Cole Millen

hungary monsanto

Hungary won’t tolerate GMO seeds, burns 1,000 acres of corn.

“Although environmentalists might at first argue about the ramifications of burning so much organic matter right out in the open, the deeper truth is that  genetic pollution  poses a vastly more serious threat to our world, and burning GM corn is the one sure way to destroy the poisonous genetic code contained in plant tissues. In fact, I hope to see the day when the U.S. courts order the destruction of all GM corn fields across America. And I suspect that if the courts won’t rise to the occasion, the People will sooner or later find a way to get it done on their own. Think “Army of the 12 Monkeys” but with a GMO slant.”-Mike Adams

Couldn’t agree more. Here’s ANOTHER wake up call for America!

Summer is officially here! First guac of the season!



gmos‘March Against Monsanto’ Protesters Rally Against U.S. Seed Giant And GMO Products

You might have heard the term “Frankenstein foods” or “GMOs” being used a lot to describe the foods we are eating but don’t really know what it all means. A majority of people I talk to either aren’t aware of what GMOs are or have heard about it but don’t know too much about it. It’s a hot topic and what people don’t realize is that nearly 30 countries have banned imports, distribution, sale, and utilization of genetically modified crops. Some areas that have banned GMOs are:

  • Germany
  • Asia
  • Brazil
  • Europe
  • The Middle East
  • Australia
  • Peru

The majority of foods American’s consume contain genetically modified organisms. More than 70% of our packaged food in super markets contains GMO substances. So what exactly are GMOs and how do they affect our health? According to the non GMO project, “GMOs are plants or animals that have been genetically engineered with DNA from bacteria, viruses or other plants and animals. These experimental combinations of genes from different species cannot occur in nature or in traditional crossbreeding.”


So what exactly does this mean to the average person who knows nothing about GE foods and food safety regulations? There is growing evidence that GE crops are causing environmental damage, serious health complications, and it’s a violation of our consumer rights. The main controversy surrounding GMOs is its unknown effect on human health. The American Academy of Environmental Medicine (AAEM) stated that, “Several animal studies indicate serious health risks associated with genetically modified (GM) food.” Such health risks include:

  • Infertility
  • Immune problems
  • Allergies
  • Nutritional Deficiencies
  • Accelerated aging
  • Faulty insulin regulation
  • Changes in major organs
  • Gastrointestinal issues

What can we do to prevent getting these serious conditions? First and foremost is putting a label on all products that contain GMOs in it. We have a right to know what is in our foods. Once we know what foods contain genetically modified organisms we can stop purchasing them or at least have the option to pick and choose what we are consuming. By providing a label food companies will begin to notice a drastic reduction in their profits and will be left with no other choice but to stop buying GMO ingredients that they put in their products.  We can also support our local farmers by buying our produce from farmers markets, most of which do not contain GMOs. Purchasing fruits and vegetables from local farmers can help them stay in business and prevent biotech companies from serving us poison. It is very important that we all as a group become more educated about this. If we can start spreading the word and gaining interest we can prevent more GE foods from being made which will result in a healthier lifestyle!

For more information and ways to get involved check out some of these websites:





Mexican style grilled chicken sandwich

Hey guys! Happy belated Cinco de Mayo! I was inspired to make this Mexican style grilled chicken sandwich. It’s quick and easy to make. Only takes 10 minutes. Try grilled chicken, avocado spread, and salsa fresca on spelt bread. Awesome source of protein and antioxidants!!


  • Chicken
  • avocado(sliced thin so you can spread it on the bread)
  • sliced tomatoes
  • red onions
  • green onions
  • black peppers
  • sea salt
  • Spelt bread

Nutritional information: 

  • High in dietary fiber
  • High in protein
  • Antioxidants
  • vitamins B2, B3, B6, and B12

Food Allergies:

Spelt is related to wheat but isn’t identical to wheat. Spelt contains more protein than wheat does and it’s easier to break down in the digestive system. So for those of you who are allergic to wheat may be able to tolerate it. If you’re willing to give it a try it may or may not make you sick. If you have Celiac’s disease than you can not eat spelt. For those of you who are allergic to yeast or are on a yeast free diet spelt bread doesn’t contain yeast.



1st page

2nd page

Click to enlarge!

My brochure is here and has been evaluated! Nothing but good news! Quick tips and facts on portion control! Can’t wait to use these for my future classes when I teach!

photo (19)


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Last week I had the opportunity to teach a high school class about proper serving sizes.  It was interesting how many students didn’t know how to properly read a food label. If you can’t read the food label on the item you are eating how are you supposed to know how much to eat?

“Untrained eyes” as I call them always look at the calories first. When you are reading a food label you should be looking at the serving size first and then the calories. If a bag of chips says 250 calories and contains 2 servings, most assume the whole bag is worth 250 calories. The reality is if you ate the whole bag you’d have to double everything on the label. If you were to eat the whole bag you are now getting 500 calories. It’s important you measure out your food so you don’t over eat. Remember a calorie is a calorie whether it’s good or bad!

Is there a difference between serving size and portion size? The answer to that question is yes! Portion size is how much you decide to eat whereas serving size is what is recommended on the label.  34% of American’s do not know how to read the food label due to lack of knowledge.  80% find serving size labeling to be the most confusing. (Sagon, C. 2010)

To help my students understand the food label I broke it down for them using a food label provided by the USDA on the white board. The picture shown below was beneficial and helped the students get an idea of where to start first.

breakdown of food label


  1. Read the serving size.
  2. Look at the amount of calories per serving size.
  3. Limit these! Total fat, saturated fat, trans fat, cholesterol, and sodium all increase your risk of certain chronic diseases, cancers, and heart disease!
  4. More of these! Most American’s are not getting enough vitamins, minerals, and dietary fiber. These are important for a well-balanced diet and good health.
  5. Footnote. It’s always the same and doesn’t vary from product to product. What its showing you is the breakdown of a 2,000 calorie diet and a 2,500 calorie diet.


My main message with this lesson plan is that certain diseases like diabetes, heart disease, obesity, hypertension, stroke, ect are preventable by not over eating and watching what you eat. Diet is everything. What you put into your body and how much of what you put in your body makes a difference.


photo (13)


With warmer weather on the way and a high of 84 degrees this week I’ve been inspired to start my summer dishes! My new obsession (besides avocados) is chickpeas. With recent research proving that following a Mediterranean diet is a much healthier way of living I’ve been looking for ways to incorporate it into my meals.

Chickpea salad was an idea that I got from my Aunt. During hot summer days you tend to lose your appetite due to the heat. This is perfect because it’s light, easy to make, and involves no cooking.

According to Nutrition data in one cup of Chickpeas you get 50% of your daily value of dietary fiber and 12g of protein. It keeps you full and its light on your stomach. Chickpeas are low in sodium as well as cholesterol and provide a good source of iron.

What I love about this the most is that you can make it a million different ways. Get creative! Since I have an obsession with avocados I dice them up and place it in the salad along with diced celery, red pepper, red onion, and rosemary. If you’re not a fan of rosemary you could always use Good Season’s salad dressing or just garlic and olive oil.

Ingredients (as shown in my picture)

  • Chickpeas
  • Celery
  • Red onion
  • Red bell pepper
  • Rosemary
  • Lemon juice
  • Garlic


More on Mediterranean diets: http://www.nytimes.com/2013/02/26/health/mediterranean-diet-can-cut-heart-disease-study-finds.html?pagewanted=all&_r=0

Nutritional Information: http://nutritiondata.self.com/facts/legumes-and-legume-products/4326/2

Benefits: http://www.canadianliving.com/health/nutrition/3_health_benefits_of_chickpeas.php


It’s an absolute disgrace that the Monsanto Protection Act was secretly passed while everyone’s focus was mainly on gay marriage rights last week. At first I was extremely dishearten that President Obama signed the protection act, I thought to myself “I can’t believe I voted for him” but then I honestly thought about it and came to the conclusion that a majority of our government and congress officials are affiliated with Monsanto. This leads me to believe that regardless, President Obama had to sign the protection act due to the pressure of their hierarchy.

As we all know Michele Obama is well known for trying to prevent obesity in America and into organic farming. Keep in mind she is only the second first lady next to Eleanor Roosevelt to build an organic farm in the white house’s yard!  Of course she knows about high fructose corn syrup and genetically modified organisms! I mean after all that is what’s causing such rapid weight gain and contributing to the serious health issues today in America. So for her husband to sign such a horrible bill has to mean that he was obviously compelled to sign.

I think we can all agree that anything done in secrecy is a little shady to begin with. If this act wasn’t so controversial it would have been open to the public. For those of you who don’t know what the Monsanto Protection Act is let me fill you in…

Monsanto Protection Act:  Approves the harvest and sale of genetically modified seeds. Basically, if scientists discover that genetically modified foods cause serious health concerns such as infertility, allergies, liver damage, kidney damage, cancer, etc. no one can petition the court to stop the planting of these seeds. I don’t know about you guys but moving to Europe sounds like a pretty good idea at this point.

Tonight for my birthday I’m attending a conference at NYU to debate why GMOs need to be labeled! If you’re interested it starts tonight at 6:30. It’s a wonderful birthday present! 🙂 I’m dreaming big this year!