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 →

Tricks for Managing Halloween Treats

3028306780_60053285d1For those who are watching their weight or trying to follow a diet plan, the holiday season can be a very difficult time of year. Halloween is the official beginning of the holiday season and Halloween treats and weight gain can go hand-in-hand.

Here are my five tricks to help you manage your Halloween treats:
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18 Cholesterol Lowering Foods!

In honor of National Cholesterol Education Month my last blog post, Cholesterol: The Facts, was dedicated to cholesterol.  Now I want to talk about cholesterol lowering foods.

The best way to improve your cholesterol levels and reduce your risk of heart disease is to change your diet and lifestyle. Eat a whole foods, plant-based diet and incorporate exercise and stress-relieving activities into your daily routine.  Here is my list of 18 great cholesterol lowering foods! Continue reading →

Cholesterol: The Facts

September is National Cholesterol Education Month. We often hear about good cholesterol versus bad cholesterol and which foods will raise or lower cholesterol, but what exactly is cholesterol?

What is Cholesterol?

Cholesterol is a fat (lipid) that is found in foods containing animal products or bi-products, like meat or dairy. Fruits and vegetables do not contain cholesterol. In our own bodies, we produce cholesterol in the liver. Continue reading →

Dragon Fruit (Pitaya)

15 Reasons to Love Dragon Fruit!

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1. SUPERFOOD. One dragon fruit is only about 60 calories and 80% water.  Loaded with vitamins and antioxidants, while low in calories and rich in fiber, this fruit is definitely a superfood!

2.  DIGESTION & METABOLISM. Since it is high in fiber this fruit is optimal for digestive health and may aid in weight loss through helping to improve your metabolic rate.  The high fiber content will not only keep you feeling fuller for longer, but will also help to regulate blood sugar levels. Continue reading →


6968782942_41a643b4c1_zJicama (pronounced hee-kah-ma) is an edible root that resembles a turnip.  It is part of the legume family and is also known as a yam bean, Mexican turnip, or Mexican potato.  Jicama is in season from December to June.

Jicama has thin brown skin and crisp, juicy, white flesh that is mild in flavor.  It’s flavor resembles a cross between a water chestnut and a pear.
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Eggs: Are They Good For You?

I am happy to share this guest blog post by Alanna Waldron.  She is a wonderful Registered Dietitian, currently living in Los Angeles, who has a real passion for food.  Here website “Eat Real Food” is where you will find her latest healthy recipes, inspirations and foodie finds!

To spread the Easter spirit, this post is dedicated to one of my favorite foods: eggs.

How many times have you heard, “eggs are bad for you because they are high in cholesterol”? I can’t even count how many times this statement has been all over the nutrition scene the past few years. Eggs are one of the most controversial foods in terms of cholesterol, an opinion roller coaster for sure. Continue reading →

Spring Clean Your Diet

Screen Shot 2014-04-02 at 9.25.20 PMNow that we are two weeks into spring it is time to break free from winter comfort foods. It is time to spring clean your diet! This does not mean restricting your intake or relying on juice cleanses and detoxes, but committing to a whole, unprocessed foods diet. This spring the goal is to take advantage of nutrient-packed seasonal fresh produce, drink more water, cut back on alcohol and focus on what you are eating and drinking. Here are my 8 tips for freshening up your diet to help you take charge of your health!

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Crock-Pot Moroccan Stew

This recipe is so simple to prepare and will make your house smell wonderful!  It is great served over quinoa or rice.  For this recipe I used whatever vegetables I had on hand, which included carrots and kale.  You can add in other vegetables as well like yellow and red peppers, cauliflower, squash or sweet potatoes.


Serves: 4

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12 Superfoods for Heart Health

February 19, 2014Gina HassickNutrition2

food heartFebruary marks the 10th anniversary of the American Heart Association’s Go Red For Women Movement.  The movement aims to educate women about the seriousness of heart disease, which includes both strokes and heart attacks.

  • Heart disease is the #1 killer of Americans
  • Heart disease is the #1 killer of women
  • Heart disease kills more women than men
  • Heart disease kills women at an average rate of one per minute
  • Heart disease kills more women than all kinds of cancer combined

Each year, more than two million heart attacks and strokes take place resulting in 800,000 deaths.  Research shows that one in every three deaths results from heart disease and stroke.
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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:
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