Five Ways You Can Improve Your Health with Coffee

Coffee is one of those foods that the media seems to go back and forth on – can you boost your health with coffee? Is it a guilty pleasure or natural superfood? Because we all know we should be cautious taking nutrition advice from the media, I thought I would clear up any confusion and shed some light on the science based health benefits of quality coffee in this blog post.

You’ll be glad to hear that there is science to support improving your health with coffee. However, when it comes down to it, quality really does matter.  Continue reading →

#FoodLabelFriday: Chocolate Almond Milk

Lately I have been loving a glass of chocolate milk as a nice sweet snack!  Since I am lactose intolerant I have been trying different chocolate almond and soy milks.  I also recently realized how amazingly tasty chocolate almond milk is in coffee!  As a result of my current affinity for chocolate non-dairy milk, this #FoodLabelFriday I will be comparing two brands of chocolate almond milk.


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#FoodLabelFriday: Instant Oatmeal

For this #FoodLabelFriday I will be comparing two brands of instant oatmeal.  Oatmeal is a great choice for breakfast or a snack.  It is a fiber-rich whole grain that can help lower bad cholesterol and help you feel more full for longer by curbing appetite.  While steel-cut oats would be the ideal choice, sometimes convenience foods like instant oatmeal are the more realistic choice.

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Sweeteners Cheat Sheet



#FoodLabelFriday: Spreadable Butter


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For this #FoodLabelFriday I will be comparing two brands of buttery spread. Both Land O’Lakes Whipped Unsalted Butter and Country Crock Original have 50 calories and 6g fat in 1 tablespoon, but one of these buttery spreads has 8 ingredients and the other only has 2. Continue reading →

#FoodLabelFriday: BBQ Sauce

I love barbecue sauce! One of my favorite quick meals is to throw boneless, skinless chicken breasts in the crock-pot with some BBQ sauce to make a super easy pulled BBQ chicken. I try to keep a jar of BBQ sauce on hand a jar for the days that I’m relying on convenience and don’t have a time to whip up homemade BBQ sauce.

For this #FoodLabelFriday I will be comparing Sweet Baby Ray’s Original Barbecue Sauce to Dinosaur Bar-B-Que Sensuous Slathering Sauce.
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#FoodLabelFriday: Cheerios Protein vs. Honey Nut Cheerios

Be a savvy shopper and don’t be fooled by marketing ploys!  I have decided that on the first Friday of every month I will compare food products and ingredient lists as a part of a new series-#FoodLabelFriday.  The first comparison I am going to look at will be Cheerios Protein vs. Honey Nut Cheerios.  Cheerios Protein, a product that, despite its name, offers per calorie virtually no more protein than Honey Nut Cheerios, costs more, and has more sugar and sweeteners.   Continue reading →

Petition to the Academy of Nutrition and Dietetics – #RepealTheSeal

March is National Nutrition Month, but this isn’t a typical blog post, it is a call to action.

I am participating in the #RepealTheSeal campaign to show my disagreement with the Academy of Nutrition and Dietetics’ recent decision to allow the Kids Eat Right logo on food packaging. I invite my fellow colleagues and bloggers who share this opinion, or who support this campaign, to also post this Open Letter on their own blog, to sign the petition at, and/or to use #RepealTheSeal hashtag via social media.

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Halloween Candy Nutrition Breakdown

53127642_cc79e5b8b0_oHalloween is festive and fun, but the ingredient lists of Halloween candy is actually scary! Trans fats, corn syrup, food coloring and artificial flavors galore.

In addition to artificial and harmful ingredients, candy intake tends to put most people over the recommended daily limit for sugar. The American Heart Association recommends that women get no more than 100 calories a day from added sugar from any source, and that most men get no more than 150 calories a day from added sugar. That’s about 6 teaspoons of added sugar for women and 9 teaspoons for men. In terms of candy, 1 Snickers OR 1/2 a bag of Skittles equals the recommended total daily limit for sugar. Continue reading →

The Coconut Oil Miracle (Book Review)


The Coconut Oil Miracle, 5th Edition, by Bruce Fife is a must read!

Now in its fifth edition, this revised and updated version has even more information on the benefits of coconut oil. Bruce Fife provides all the answers about commons myths and misconceptions about coconut oil.

We have heard countless times that saturated fats are bad.  There seems to be a whole marketing campaign declaring war on fats.  Without doing much research it is easy to become blinded by false claims and marketing messages, but for those who want to know the truth about fats this is the book for you.

Fife outlines the differences between saturated, monounsaturated, and polyunsaturated fats and gives a basic understanding of the processes that make fats good or bad. He makes it easy to understand the science behind coconut oil and the effects it has on the human body.  This is no easy feat since nutrition is so heavily science based.  Even though I am a dietitian, with a minor in science, Fife explained the differences between fats in a way that made it even clearer for me to understand.  The way he explained it made sense instantaneously.
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About Gina
Gina Consalvo-Hassick, MA, RD, LDN, CDCES, NCC is a registered dietitian and is actively involved in various food and nutrition communities. She has counseled and assessed a wide range of patients and has experience in outpatient, inpatient, and consulting. Areas of specialization include weight management, eating disorders, and wellness nutrition.
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Gina Hassick,

(908) 827-1482

Office Location:
Simon Silk Mill
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