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

#CGFC

Filed under: CGHealth, Community Green, Food, green fit, Health, Healthy Eating, The Fit Chick, , , ,

4-2-1 Vegetable Soup

After making Chicken and Squash Stew recently, I decided to re-post 4-2-1 Vegetable Soup because sometimes, when we cook, we get hung up on having all the right ingredients. My Grandmother taught me, “Make Do” cooking. Explained; Make Do with whatever you have on hand. This recipe satisfies that principal.

Serves 4
Ingredients:
4 cups of any raw root vegetable (or combination of vegetables, depending on what you have lying around), such as cauliflower, broccoli, carrot, celeriac, potato.
2 cups of stock (chicken, beef, turkey, and vegetable stock all work equally well–I’ve tried them)
1 cup of dairy, such as heavy cream, whole milk, yogurt, or sour cream
Salt and pepper to taste
Chopped fresh herbs to taste
Instructions:
Chop four cups of vegetables and any herbs you feel like adding to the mix. Place in a medium saucepan on the stovetop, add stock, and simmer until vegetables are soft (about ten or 12 minutes).
Puree the soup, either with the help of an immersion blender or in batches in a food processor or blender. Routine to saucepan over low heat and stir in dairy (do not boil or the mixture will separate). Season to taste with salt, pepper, and any additional herbs or spices you like. Serve immediately.
Note: If you have any leftovers (highly unlikely), this soup freezes well.

Filed under: CGCooks, Cooking, Food, Healthy Eating, , ,

Homemade Coleslaw

INGREDIENTS

  • 1 c. mayonnaise
  • 1/4 c. apple cider vinegar
  • 1 tbsp. dijon mustard
  • 2 tsp. granulated sugar
  • 2 tsp. celery seed
  • Kosher salt
  • Freshly ground black pepper
  • 1/2 large head green cabbage, thinly sliced
  • 3 large carrots, grated
  • 2 medium golden beets (optional)

DIRECTIONS

Whisk together mayonnaise, vinegar, dijon mustard, sugar, and celery seed. Season with salt and pepper to taste. Add cabbage and carrots and mix to thoroughly combine. Cover with plastic wrap and refrigerate until ready to serve.

ps I didn’t have any mustard so I made my own with 1 tsp dry mustard, 1 tsp white vinegar and 1 tsp water. You should let it sit for 15 minutes before use.

I like beets and had some on hand, so I tossed them in. If you do, you should add a bit more seasonings all the way around.

Filed under: CGCooks, Community Green, Food, Health, Healthy Eating, Recipe, , ,

Kale Salad with Blood Orange & Meyer Lemon

The first time I try a recipe, I follow it to the letter. That way I know what to expect when it is at its best. In this case, I cheated badly. I immediately substituted the blood oranges and Meyer lemon for what I had on hand. Sure the blood oranges and Meyer lemon would have kicked the dish up a notch, but I enjoyed it all the same. Try both. See what you like best!

INGREDIENTS

  • 1 bunch black kale (about 1 pound)
  • 4 small blood oranges, segmented, juice reserved (about 3 tablespoons juice)
  • Zest of 1 Meyer lemon (about two teaspoons)
  • 1 large shallot, finely chopped (about 2 tablespoons)
  • 1/4 cup extra-virgin olive oil
  • Kosher salt and freshly ground black pepper

INSTRUCTIONS

  1. Wash kale and pat off excess water. If the center stems are tender enough to eat, simply trim the bottom inch or two. If the center stems are thick or tough, cut or tear them out and discard or save for another dish. Slice leaves into 1/4-inch-wide ribbons.
  2. In a large bowl, whisk together the blood orange juice, Meyer lemon zest, shallots, olive oil, 1/4 teaspoon salt, and a good crack of black pepper. Add the kale and, using your hands, massage the dressing into the leaves. Add the blood orange segments and toss to combine.
  3. Let stand for 20 minutes. Taste and season with more salt and pepper, if desired.

Serves 4 #CGFitChick

Filed under: CGCooks, Community Green, Cooking, Food, Health, Healthy Eating, The Fit Chick, , , ,

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

Filed under: Community Green, Food, Fttness, green fit, Health, Healthy Eating, The Fit Chick, ,

Community Greens

CGFROG

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!

Bronx Park Speakup

Lehman CollegeFebruary 29th, 2020
The big day is here.

Bissel Volunteer Days

See you in the Spring!March 15th, 2020
Every Sunday 10-2pm Rains Cancels

GreenThumb Grow Together

April 4th, 2020
CUNY Graduate Center 365 5th Ave, New York, NY 10016

The Green Fit Chick

Rinse Beans to Reduce Sodium

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

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.

Ripped Vs Buff

Buff is well built, strong, and muscular but not necessarily big while ripped body is more defined and more pronounced muscles. Athletes are are buff while bodybuilders are ripped.

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.

Bisselsign

EARTH DAY – 50 YEARS

APRIL 22, 2020

Email

czvasser@yahoo.com

Handstands & Other Feats

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

czvasser.com – 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

All Of Us Research Program

Community Greens Photos

Chuck Vasser on Docs.com

NYBasketball

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

NYBasketball
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The Butterfly Project

CGCooks!

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.