Archives for posts with tag: food

photo (2)

Quick tips to fight cravings!

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
1425491_647582938626851_255980268_o


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

photo 2

photo (36)

Nicholas Copernicus Elementary

1400658_650975098287635_1384849774_o

1395997_639721476079664_954029079_n

Our farm salsa made on the farm!

1379299_10201030534553262_1779477884_n

1394441_10200973425125562_1227863699_n

photo (38)

photo (34) (1)

Building community gardens in Jersey City, Nj

photo 3

Food Demo (Kale Salad) at St. Paul’s in Paterson, Nj.
1461490_659034990814979_1202586948_n

1467278_659035000814978_1024241039_n

1454739_659035017481643_1789169941_n

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

citygirl-0213

citygirl-0178

1470314_10201375290571947_764924589_n

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.

 

A couple of weeks ago I was browsing google for ideas to get more involved with education and nutrition and I came across City Green Farms. (http://www.citygreenonline.org/) They offer internships for college students during the spring and fall. What better way to get involved with my community and help spread the word about GMOs, health, and nutrition than to physically farm it myself. I applied and luckily got accepted! What’s really great about this internship is that it enables me to farm, teach classes, design recipes, and set up farmers markets in low income communities. I’ll be able to educate children as well as adults on proper health and nutrition. It’s the whole package! I’m super excited and ready to see where this takes me. Here are some pictures from this morning.

CGF3 CGF4 CGF5 CGF6 CGF7 CGF8 CGF9 photo (17)

“Life begins once your out of your comfort zone.”

 

69009_10200496453521570_169304199_n (1)

 

I hope everyone survived the heat this past week! Recently I posted a picture on my instagram (lilysway23) of the Quinoa-Stuffed Peppers and got a lot of feedback.

There are a TON of recipes online with all different ways to make it. My Aunt decided to cut the peppers in half instead of stuffing an entire pepper which was good because the weight of the food and quinoa would’ve weighed it down and made it really soggy.

This meal provides good source of protein, iron, calcium, fiber, as well as vitamin A & C.

Ingredients:

Onions

Celery

Garlic

Spinach

Tomatoes

Black beans

Quinoa

Pepper jack cheese

Bell peppers

For cooking instructions check it out! http://www.vegetariantimes.com/recipe/quinoa-stuffed-peppers-2/

Vegetarian times has a lot of awesome ideas.

 

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

Summer is officially here! First guac of the season!

 

993082_10200310146944022_240637062_n

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.”

(http://seedfreedom.in/learn/what-is-a-gmo/)

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:

http://www.nongmoproject.org/learn-more/

http://www.naturalnews.com/GMOs.html

http://www.responsibletechnology.org/10-Reasons-to-Avoid-GMOs

http://www.nongmoshoppingguide.com/about-gmos.html

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!!

Ingredients: 

  • 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!