Archives for posts with tag: #diet

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Quick tips to fight cravings!


With spring upon us, it’s time to organize those often neglected areas like the fridge. The correct placement of food can also prevent food borne diseases such as Salmonella and E. coli, and with just a few organisation tips for your fridge wastage can easily be avoided.

1. Food that doesn’t involve any preparation and is ready to eat should be placed on the top and middle shelves. For example dairy, pre-cooked meats, leftovers and condiments.

Top tip: use a lazy-susan on the the shelf for condiments for a simple but effective way to keep on top of your sauces.

2. Raw meats and uncooked fish should be stored in clear, airtight containers. Ideally, these should be kept on the bottom shelf of the fridge to avoid any contamination from dripping and exposing the other contents of the fridge to harmful bacteria.

Top tip: label clear containers with the contents and date. This helps to avoid any confusion of what is being stored. Using up food stuffs before it goes out of date helps to reduce waste.

3. Store fruit and vegetables in the salad crispers. Often these zones are climate controlled which help to retain moisture. This will benefit vegetables like lettuces, carrots and cauliflower to keep for longer.

Top tip: items like potatoes can be stored in a vegetable or potato bag. Hang these on a command hook on the side of the fridge so they are to hand while you’re preparing food.

4. Dairy products like milk are often stored in the fridge door. The temperature is likely to fluctuate as the fridge door opens. Instead keep dairy on the shelf in the main compartment of the fridge, and use the door for other beverages as these items can withstand changes in temperature.

5. Group items of food together like cheese into separate baskets or containers. Clearly labelled, it make it easier to identify groups of food. Sliding the containers in and out of the fridge provides easy access as well as avoiding leaving forgotten about item in the back of the fridge.

Top tip: avoid putting open cans in the fridge as the metal can release harmful toxins into the food.. Store leftovers in clearly labelled containers.

These helpful tips won’t’ break the bank and are easy to put into practice. Keeping on top of your fridge organisation weekly is important, especially around busier times. These tips should make sure that your fridge is always in tip top condition.

Author Bio:

Article by Juliette Raine, Marketing Manager at SZ&W Ltd – the European home of Sub-Zero & Wolf. To find out more about Sub-Zero’s range of integrated refridgeration, visit

I would just like to say a big thank you to City Green Farms for allowing me to really follow my passion! Getting firsthand experience working in the community made me realize that there is a demand for fresh organic produce and how essential it is to educate consumers about the health benefits of these vegetables.

Each week I felt like a major contributor in the weekly farmer’s markets and I was able to guide our customers into making healthier choices, while educating them about the health benefits of the produce they bought each week. Working for City Green has helped me apply the knowledge I’ve acquired in school, outside the classroom setting.

I want to thank the entire staff at City Green for taking the time to share their expertise and knowledge with me. It was through these times that I felt I was able to learn and grow the most in developing my skills over the course of my internship. The staff was most responsive to my requests and always made me feel part of the group. Thank you so much for opening my eyes to community nutrition. I will forever have this experience to look back on and reflect.

Farm To Table Act

Taste Testing at Martin Luther King, Jr No. 11 Elementary School

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Nicholas Copernicus Elementary



Our farm salsa made on the farm!



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Building community gardens in Jersey City, Nj

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Food Demo (Kale Salad) at St. Paul’s in Paterson, Nj.



Farm Modeling:
One of the pictures taken on the farm that was auctioned off to help our fundraiser.




MSU Women’s Health
November 2013
Keep Your Skin Glowing and Healthy With Food
By Jessica Gerne

MSU Women’s Health Newsletter November 2013 (2)

With so many skin care products out on the market you would think big companies would have come up with a perfect solution to healthier skin. What most people don’t take into consideration is that it’s not about expensive creams and masks, it’s about lifestyle!

Making a few small adjustments to your diet can create a huge difference in your complexion! Taking care of your skin is just like taking care of your mind, body, and health. In honor of November being skin awareness month we came up with a list of best foods for your skin.

Fish: Incorporating fish into your diet at least 2-3 times a week can help your complexion while also improving your health. Fish contains omega-3 fatty acids as well as zinc. These nutrients reduce inflammation and acne. They also aid in new cell production.

Vitamin C: Citrus fruits, bell peppers, and tomatoes contain significant amounts of Vitamin C. This micro-nutrient is an antioxidant that not only plays huge role in our immune system but also helps to produce collagen a connective tissue of the skin. Cut up some strawberries, mango, and kiwi for an afternoon snack to keep your skin smooth and wrinkle free!

“Eat you greens!” You’ve probably heard this time after time but it’s true! Eating leafy greens help brighten up
your skin while improving its elasticity. Kale, collard greens, and spinach are all excellent sources of Vitamin A. If you’re not a fan of eating greens, throw them in a smoothie or juice them! It’s a good alternative way to get in your greens.

Nuts & Seeds: Nuts and seeds contain Vitamin E. This micro-nutrient allows your skin to hold in moisture producing a fresh, younger look. Almonds, hazelnuts, pecans, walnuts, sunflower, and pumpkin seeds all contain vitamin E. Create a trail mix with your favorite multi-grain cereal along with these nuts and seeds for a beautifying complexion snack that is good on the go.



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Training has started a week early. I can’t wait to see where this takes me!

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

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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!

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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.


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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:

Nutritional Information:



A moment to reflect! Having 2 jobs, going to school full time, teaching nutrition to high school students, and volunteering as much as I can I’m lucky if I get 5-6 hours of sleep a night! I have to say my hard work is slowly starting to pay off. Just recently my GMO article was picked to be in the 2013 spring issue for Montclair State’s Women’s Health newsletter. I am more than honored to be working with such bright and intelligent women who are just as driven as I am to spread the awareness about health! If you haven’t gotten your issue yet they are in University Hall on the first floor. Below is the online version of the newsletter.