Community Greens

People of color, culture, health & fitness

Fruits For Diabetics

  • Berries
  • Tart Cherries
  • Peaches
  • Apricots
  • Apples
  • Oranges
  • Pears
  • Kiwi

Sure diabetics can have fruit, but they need to be mindful of their choices. Below are some of the better fruit choices for diabetics. Bananas didn’t make the list because a small banana is about 22 grams of carbs, which may be too much for your diet. Diabetic-Friendly Fruit


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Fuel Your Next Workout

What do you need to get you through your next workout? Failing to eat before you exercise can result in dizziness, nausea, and make you more prone to injury. Be thoughtful about what you eat before exercising to stay energized and maximize the workout. What foods are best to eat a couple of hours before you hit the gym? Here are the recommendations.

Bananas: The sugar in bananas enters the blood stream quickly which means it fuels you faster. Bananas are easy on the stomach, too. They are a great source of potassium and eating one pre-workout reduces your chance of getting muscle cramps afterwards. Bananas also replenish the electrolytes you lose from sweat.

Coffee: I rely on my cup of coffee for an energy boost. Coffee can help you at the gym, too. Coffee improves endurance and strengthens your legwork. The caffeine boost may also help you enjoy your workout more. Go easy on the milk to avoid stomach cramps or indigestion. Tea works, too.

Water: Make sure you adequately hydrate before and after your workouts, but don’t drink too much. Too much water can make you lightheaded and cause nausea.  If you’re not sure what’s “too much,” drink when you’re thirsty rather than over hydrate.

Maple Syrup/Molasses: A tablespoon of maple syrup or molassas gives you boost of carbs with a bonus of 24 different antioxidants. Make sure that you’re using real maple syrup or substitute molasses which will give you a little more nutrients. Add some to oatmeal with some nuts and eat a couple hours before your workout.

Beet Juice: People who drank beet juice for 15 consecutive days showed increased exercise endurance. Beet’s natural nitrates dilate blood vessels and increase blood flow. That brings more oxygen to muscles, which eases the burden on the heart. Celery, arugula, and spinach also have high nitrate concentration.

Yogurt: Eat yogurt about a couple of hours before your workout. It has roughly three grams of protein for every carbohydrate and is a good pre-exercise source of energy. The protein will have been absorbed into the small intestine by the time you complete your reps helping you repair and build muscle. Add fresh or dried fruit or granola for extra energy.

Rice: Though it’s not your best choice for nutrients, rice provides a dose of carbohydrates. Brown or wild rice also adds fiber but be careful. The fiber may cause stomach-cramps. Add berries, peanut butter, honey or molasses to make nutrient-dense balls and a pinch of salt for electrolytes

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Community Greens


It takes more than a village to raise a child in today's world. The world is more than flat or round or sun and moon. It's also the village on the other side of the river. The objects in the sky are different from that view. Community Greens, griot-like, tells a story. I invite you to share my view. - Chuck Vasser

Blacks In Green

There are more of us people of color out there than you realize and we are coming together to express our concerns, ideas and sit at the table!

Garden Volunteer Days

See You After the Pause!June 21st, 2020
Tuesdays, Thursdays & Sundays 11-3pm Rains Cancels

Bronx River Parkway

Bike Sundays BeginsMay 3rd, 2020
The big day is here.

The Green Fit Chick

Many people forget how important hydration is, especially after a seven or eight-hour night's rest with no water. Start your morning off right and get hydrated. A glass of water, a dash of sea salt and the juice of a fresh lemon will get your day off to the great start.

Added Sugar

You already know you consume too much sugar and it can have serious health consequences. Manufactures sneak sugar into their products under the names below as “added sugars”. Be healthy. Read labels. Eliminate added sugar from your diet while eating fruits and vegetables that contain minerals, vitamins, fiber and natural sugar.

Reduce Sodium In Beans

Draining and rinsing canned beans can reduce their sodium content by more than 40%. But taking just a few extra minutes is key to getting the most benefit. The reduced-sodium beans are ready to use in any favorite recipe.

Longer Life

According to new research 1. not smoking, 2. limiting your alcohol intake, 3. staying active, 4. maintaining a healthy weight, and 5. eating nutritious foods could not only extend your life, but improve the quality of it.


Planks are one of the most effective exercises because they require a small time investment and offer substantial results in a relatively short time. Make plank exercises part of your regular routine.

Cog Blogging

Bronx Fixed is Back! - BxFxd

Bike Positions

A riders determines how s/he wants to ride a bike and what type of bike they will use. Bikes, therefore, come in different configurations and geometries to suit individual riders. Different body positions suit each bike, such as 2 o’clock, 12 o’clock, 1 o’clock and so on.

Community Greens Consulting

Rover Rollover

Dog Crates

Done right, crate training helps breed familiarity, trust and a sense of security between your pup and his crate. You should not put dogs in crates that have not been properly crate trained.

Mat Training

Mat Training- A mat, or a defined place for a dog to “go to,” is a versatile and useful behavior to teach a dog. A mat can be a a dog bed, a dog mat, a bath mat, a towel, a blanket, – whatever makes the most sense for the dog and the handler.

Rude Dog Owners

Rude Habits Of Dog Owners. These are some of the things people complain about the most when it comes to dog owners.

Give An Animal A Home

Adopt a pet this holiday season. You can give an animal in need a loving home or consider donating to the ASPCA or other animal charity in a friend’s name.


As the pandemic disrupts global food supply chains, people may have to depend more on locally grown food. Experts expect the number of people suffering through severe food shortages could swell to 265 million people in 2020.
Bissel Gardeners are glad they have been community gardening and raising food for themselves for more than 25 years. We hope when the NYC Pause In Place is lifted more folks will see the need for community gardens and will join us! Chuck the Gardener

Green Tips

Bananas As Fertilizer


Handstands & Other Feats

In a world full of
little people I admit
I am minuscule. – Tiny

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“Even though this planet is round, there are just too many spots where you can find yourself hanging onto the edge, unless there’s some space, some place to take a breather for a while.” –Gloria Naylor

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In Our Prayers

It is with regret I have been informed of the recent passing of the mother of Bernard Myers.  I do not have any funeral arrangements as yet. I will forward them when and if received. Please keep Bernard and his family in your thoughts and prayers during this time of mourning. Susan Christian – Secretary, NYCGBOA

Fried Chicken & Philosophy


The Butterfly Project


Cream-style soups are a favorite for warm, soothing meals on cold winter nights. The addition of a cup or two of cooked beans can stretch canned or homemade soup into a complete, protein-rich meal in just minutes. Stir a can of drained rinsed white beans into tomato soup. Or try pinto beans added to cream of celery soup.