Today starts my journey into the world of fermentation, as I begin my Fermentation Certification Program with Summer Bock, world’s expert fermentationist, herbalogist and health coach (  I will be posting a series of entries to document my course progress.  Here you can see all the different ferments I will be learning to make, and can share with you in the future.  It is very exciting. Introducing  these ferments with all the healthy bacteria into your diet, supports your body in having a strong gut micro biome and a very healthy immune system.  Three cheers for living food for a healthy life.

So here goes!! Happy Fermenting.

It’s the start of a new year and for those of you who are looking to achieve optimal health and well being here are a couple of things to consider:

  • Start a new food habit as the effort of trying to break an old one just keeps it hanging around
  • Exercise your muscle of nutritional excellence – daily
  • Learn the difference between health promoting foods and health depleting foods
  • Enlist a friend to join in your quest for optimal health, as research studies show a supportive group environment is an excellent way to achieve your goals as well as  maintain them!

Wishing everyone a Happy and Healthy 2014!



Last week I had the opportunity to meet, up close and personal, the chickens that are a part of the new Community Farm located at the Montclair Historical Society behind the Isreal Crane house located on Orange Road in Montclair.  Each day I arrive at work at MHS,  I find myself walking over to say good morning to the chickens.    I chat with them and then continue on with my day.  They make me smile!!

After attending a recent town meeting discussing local ordinances about community gardens, chickens and bees, I noticed the demeanor of the meeting changed during the chicken discussion from a tone of “serious business” to an atmosphere of giggles, laughter and smiles.  Chickens…we’re talking about raising chickens…

My question is: Can having chickens in your life cause a simple shift that could perhaps lower your blood pressure, reduce normal day to day stress and create a sense of well being?

Keep reading as I continue to investigate life with chickens at the MHS community farm.



FROM Top-Tier Tutoring, LLC

CONTACT:  Rhonda L. Rivera

Director of Sales and Marketing

623 Eagle Rock Avenue, #204

West Orange, NJ  07052

Phone: 973.243.1212


Headline:  Top-Tier Tutoring Releases Podcast That Discusses How To Lose The Freshman 15

In his latest podcast, Mike Rivera of Top-Tier Tutoring interviews Nutritionist Karen Lee of Montclair, NJ, about diet and nutrition and ways to lose the Freshman 15.

West Orange, NJ, January 23, 2011:  In its latest podcast, Mike Rivera, co-founder, college counselor and tutor with Top-Tier Tutoring, interviews Nutritionist Karen Lee of Montclair, NJ.  Lee offers advice to college students about how to lose the “Freshman 15” and overall diet and nutrition information for everyone.  To listen to the podcast, go to

During the podcast, Lee shares nutrition basics and outlines some potential traps for college students to avoid, such as eating very late at night.  She also identifies certain foods that will increase stress.  Lee recommends never skipping breakfast and getting involved with an exercise program or activity.  The podcast is peppered with Lee’s pearls of wisdom such as “if it comes in a bag or box, eat 1, but if it comes from a plant or tree, eat as much as you want.”

“With the epidemic of childhood obesity in America, many students go off to college without a fundamental grasp of nutrition and diet,” explains Rivera.  He continues: “As a result, students make poor food and lifestyle choices and tend to gain weight quickly.  We feel very strongly that Karen’s advice will help guide college students, and the population at large, toward better eating and overall improved health.”

Top-Tier Tutoring releases several podcasts during the month dealing with issues of interest to high school students and their families.  In order to see a listing of and listen to any of Top-Tier Tutoring’s podcasts, go to  Either listen right on the computer or download the podcast to an iPod.  The podcasts are also available on iTunes and through other podcast directories.

Top-Tier Tutoring is an innovative tutoring and college planning boutique that offers standardized test preparation, college counseling services and tutoring for all high school courses, all on an individual basis.  In addition, Top-Tier Tutoring produces “Ear on Careers,” the web’s premiere career day podcast series, which can be found at  Founded by husband-and-wife duo Mike and Rhonda Rivera, the center is located at 623 Eagle Rock Avenue in West Orange, NJ.  Top-Tier Tutoring is on the web at, and may be reached by telephone at 973-243-1212.


For more information about this topic, or to schedule an interview with Mike Rivera, please call Rhonda L. Rivera at 973.243.1212, or e-mail Rhonda at

…keeps the doctor away.  Funny how that old saying still rings true.   As I plan my next cooking class, the main ingredient being apples, I was thinking about all the ways to eat and prepare an apple.  My most favorite way to eat an apple is to simply pick it from the tree, wash it and enjoy.

When eating an apple, like all plant foods, you do not need to worry about fat content, cholesterol, or sodium.  An apple contains fiber called pectin and  phytonutrients called flavonoids.  Flavonoids are defensive phytochemicals found in apples, along with other fruits and vegetables. There are a number of different types of flavonoids with each having a protective health effect. Over 4,000 flavonoids have been documented to have antiviral, antiallergic, antiinflammatory, antitumor and antioxidant activities. The term flavonoids represents all of the following subclasses: Anthocyanins, Flavanols, Flavanones, Flavonols, Flavones, and Isoflavones.

Another benefit of eating an apple is that it is a nutrient dense food, a.k.a. real food.  So as you eat it your body will naturally feel full and satisfied as the many nutrients synergistically work together to meet the nutritional needs of your body.

For those of you who  live in NJ and want to know what varieties are native to our state, check out  New Jersey State’s Department of Agricultural website.

So don’t delay, grab that apple, enjoy and be healthy!!

Wondering what are the seasonal fall fruits and vegetables?  Just stop by your local farmers market.  The end of summer and early fall produce is abundant.  Here is a list for you to check out on your next visit to your farmer’s market.

Fruits & Berries:  Apples, Grapes, Pears, Fall Raspberries

Vegetables & Herbs:  Arugula, Basil, Beets, Bok Choy, Broccoli, Cabbage, Carrots, Cauliflower, Cilantro, Collards, Eggplant, Endive,Escarole, Fall Lettuce,Kale, Lima Beans, Mustard Greens, Okra, Onions, Parsley, Peppers, Potatoes, Pumpkins, Rutabagas, Scallions, Squash, Sweet Corn, Sweet Potatoes, Tomatoes.

Enjoy and Be Well,


Genetically Modified Salmon.  You need to scream now!!  As an educated consumer it is critical to know what you are eating and putting into your body.  Man made food, just does not have what it takes for human nutrition and good health.   Adding hormones to make the fish grow at twice the rate will have an effect on our bodies, but not the desired effect.  The hormones will be passed on to our bodies and our body will grow faster too.    We have already seen a similar pattern from growth hormones added to meat and dairy. Avoiding meat and dairy products with growth hormones and antibiotic is a daily activity. Why do we need to complicate our food choices that much more.  Another, once healthy fish, to now question if it has been genetically modified.    Mother nature really does knows best!!

Below are helpful resources that can create new possibilities for your health.

Vitamin “See”, Ariel and Shya Kane: The Kanes can support you in all aspects of your life and well being.

BREAKTHROUGH by Suzanne Somers: More Info on Provides excellent information on staying healthy regardless of age.

Dr. Majid Ali’s website and blog: and Institute of Preventive Medicine: New Jersey 95 East Main Street Denville, NJ 07834 New York 140 West End Avenue NY, NY.

Dr. Brownstein’s website and blog: He provides invaluable information on Thyroid, Iodine, Salt, Hormones.

Dr. Saty Gil Keswani Infertility and Menopause Specialist, bio-identical hormones, Livingston, NJ 973-994-1515. The movie Food, Inc., just released in summer 2009, provides an insight into our nations’s industrialized food processing. Learn how as a consumer you can vote for seasonal, local sustainable food!! Your health depends on it. A must see! Learn how to join a CSA (community supported agriculture) and enjoy seasonal locally grown fruits and vegetables.

Sherry Brescia: Teaches how to eat and combine foods to alleviate all pain associated with Gastrointestinal disorders.

Elite Fitness, Millburn NJ 973-736-3479. New Jersey’s premier personal training center.

I discovered GNLD products over 10 years ago and have been using them every day.  When I was first introduced to the products, I was really inspired and wanted to try all of them. What inspired me today was reading an article in the New York Times.   If you did not see this recent opt ed column in the NYTimes on May 4th, take a minute and read it.

The basic discussion is on how the 80,000+ chemicals used in our environment today and how their toxicity is affecting our health, specifically the increased rate of cancer that we as a society are experiencing.  Yes, our toxic environment is setting us up for trouble.

Are we once again just waking up to the idea to the fact that 80% of cancer is cause by our toxic environment?

Back in the early 70’s Dr. Arthur Furst, distinguished professor at Stanford University and world renowned toxicologist,  concluded his research and reported that cancer was not caused by a virus or bacteria, but the result of increasing environmental contamination. In fact he stated that 80% of cancers are environmentally related.   His ideas at this time were not received well and were called “preposterous” by the U.S. Government.  

So I make this connection here today, in order to urge each and every human to continue to open our eyes and recognize how important our environment is to maintaining good health.   As the New York Times article mentions, our focus should be redirected to prevention.  I continue to be a strong advocate of prevention,  and being very particular about the kinds of food you choose to fuel your body.  It is really important to long term health and the prevention of chronic disease.   What I found particularly disturbing is that babies are being born with chemicals already in there system.  They are born with a health disadvantage that can be avoided!  And this idea that our environment is toxic, is not new!!

Two great GNLD products, developed by Dr. Arthur Furst,  are listed below.

In his search for a cancer treatment, Dr. Furst is responsible for the development of oral chemotherapy – one of the most successful  medical treatments for cancer.  Dissatisfied with the side effects of this traumatic medical solution , Dr. Furst spent many years working on cancer prevention through natural antioxidants such ast GNLD’s breakthrough products: Betagard and

Carotenoid Complex .

For more information on how you can use these products to keep you as healthy as can be, contact me at

Dedicated to Improving Your Health Through Good Nutrtion!!

Today, I had the honor and pleasure to be a guest on Dr. Ali’s radio show Science, Health and Healing. Dr. Ali’s program can be heard every Monday and Tuesday, from 12:00 to 1:00 pm on WBAI – 99.5 FM. It is my first appearance and I hope to return as a guest in the future.  Here is the link for you to listen in!

I am very excited about today’s show.  I have been on a personal health journey which started for me 16 years ago!! Wow, it is hard to believe it is that long ago, but more importantly I am in excellent health.  My efforts have paid off, so to speak.  Working with Dr. Ali has verified my efforts and my journey.  It feels really great.

My heartfelt wish is for everyone to be able to achieve optimal health in there lifetime.  It is possible. I started in my late 30’s.  I have much to share with anyone who is interested in great health.  The good news is that the body is resilient and no matter what age you are starting from you too can have excellent health.  Again, I invite you to listen to my interview and feel free to contact me and start on your personal health journey today.  All you have to do is take that first step.

Listen In!

Enjoy and Be Well,

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