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Food Prepping for a Healthier New Year

A Healthier You in 2021

A new year brings us the possibility of a fresh start. One of the most common New Year’s resolutions is to eat healthier, but it is important for us to think about what that means. Another important factor to consider is how we can set ourselves up to successfully accomplish our New Year nutritional goals while simultaneously living a busy life. 

Starting with the Basics: What is a Healthy Diet?

The New Dietary Guideline for Americans 2020-2025 promotes an emphasis on nutrient-dense foods and beverages that provide vitamins, minerals, and other health-promoting components (such as phytochemicals). These guidelines also promote a diet consisting of little added sugars, saturated fat, and sodium. As we discussed in previous bulletins, a plant-based diet fulfills all those requirements. It includes all the food groups, while providing a variety of colors, flavors, and satisfying your appetite and body’s needs.

Planning Healthy Meals

Plan to spend some time one day a week planning your meals and buying food for the next week. This will keep you on track and will help you to be successful in your New Year resolution of eating healthier in a busy world. Always plan to use leftovers. Cooking a little extra will save you time the next day.

Step 1. Check your pantry, fridge, and freezer 

Step 2. Write down your meals using the foods you already have and make a new grocery list with the missing items

Step 3. For a balanced breakfast include whole grains, protein, and fruit (whole fruits are better than juices). 

Step 4: For a balanced lunch and dinner follow these 4 easy rules 

  • Half of your plate should be vegetables (Aim for two different veggies. Non-root vegetables are preferred)
  • One-quarter of your plate should contain a lean protein such as beans, lentils, chickpeas, fish, poultry, or red meat (note: no more than 18 oz. of red meat a week and avoid processed foods)
  • One-quarter of your plate should contain a starch (aim for your starch to be a whole grain at least 50% of the time)
  • Enjoy a piece of fruit for a healthy dessert

Note: Simple cooking methods will simplify your life. Plan for roasted vegetables, salads, wraps, stir-fry, and other quick-cooking methods and recipes. For quick and easy recipes which comply with the Mediterranean diet.

Consider Packaging One or Two Snack Bags for Each Day of the Week 

  • Trail mix of dried fruits and nuts in plastic bags
  • Whole grain crackers and nut butter, guacamole or low fat cheese
  • Buy pre-chopped fruits or fruits that you can grab and go such as bananas, apples, oranges, etc.
  • Buy ready-to-eat vegetables, such as cherry tomatoes, baby carrots, bell pepper sticks, celery sticks, etc.

Succeeding in your Nutritional Goals While Living a Busy Life

Most people have little or no time for food preparation. However, we live in an amazing era where we can find items such as pre-washed and pre-chopped vegetables, fresh and frozen fruits and vegetables, and canned beans that are ready to cook or eat straight from the grocery store. Check out the frozen food aisles for quick, low-calorie vegetable side dishes. You can find frozen cut green beans, sliced carrots, and other chopped vegetables. Avoid the ones with added cream, butter, or cheese sauces as these ingredients can add salt and unwanted calories. Finally, consider buying kitchen appliances that can help you to speed up your meal prepping process, such as food processors, instant pots, onion choppers, and mushroom slicers, among others.

For ideas on how to meal prep on the Mediterranean diet.

This week’s easy-to-make recipe comes from Old Ways.

Hummus and veggie wraps 

Total time: 5 minutes

Yield: 1 wrap

Ingredients

1 (8-inch) whole grain tortilla

¼ cup hummus

¼ cup shredded lettuce (can substitute baby spinach leaves)

2 tablespoons chopped walnuts, toasted

2 tablespoons chopped, roasted red bell peppers from a jar

2 tablespoons coarsely shredded carrots

1 medium cucumber, peeled and sliced

Directions

  1. Place tortilla on a flat surface and spread hummus over ⅔ of the tortilla, leaving the top empty.
  2. Top evenly with lettuce and vegetables and roll up tightly, starting at the bottom. Wrap tightly and refrigerate until ready to eat.
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Arlean Marcellus, BS

Physician Liaison

Arlean Marcellus joined Ackerman Cancer Center in March 2023 and leads physician outreach. She builds and strengthens meaningful partnerships with referring physicians, healthcare facilities, and medical groups, driving growth in patient referrals. Arlean holds a degree in Health Science with a concentration in Public Health from the University of North Florida. Beyond her work, she volunteers with Feeding Northeast Florida. In her free time, Arlean enjoys running, roller skating, and spending time with her family.

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Shelby Goodman, MSW

Oncology Social Worker

Shelby Goodman joined the Ackerman Cancer Center team in January 2023 as the oncology social worker. She earned her bachelor’s and master’s degrees in social work from the University of North Florida and went on to become a licensed clinical social worker (LCSW). With over five years of experience supporting individuals and families in the social work field, her practice focuses on psychosocial support, care coordination, and advocacy to enhance the quality of life for patients and their loved ones. Shelby is a member of the Florida Society of Oncology Social Workers (FSOSW). In her free time, she enjoys reading and spending time with her family and dog.

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Kali Molter, MBA

Community Relations Specialist

Kali Molter joined Ackerman Cancer Center in August 2024 and supports community outreach, marketing initiatives, and engagement efforts. She holds both a Master of Business Administration and a Bachelor of Business Administration in marketing from the University of North Florida. A Jacksonville native and Bishop Kenny alum, Kali is passionate about contributing to and strengthening the local community. She brings experience in hospitality and event management and serves on the Jacksonville Chamber’s NEXTUP JAX Professional Development and Community Engagement committees. Outside of work, Kali enjoys living at the beach, running and yoga, traveling, and is a lifelong Jacksonville Jaguars fan.

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Ceilidgh O'Brien, BS

Patient Relations Manager

Ceilidgh O’Brien is the patient relations manager at Ackerman Cancer Center, where she leads the patient relations team and helps ensure every patient experience is organized, supportive, and welcoming. She oversees scheduling and communications and is passionate about creating efficient processes that help patients and staff feel
informed, supported, and cared for. Ceilidgh earned a Bachelor of Science in health sciences from the University of South Florida in 2024 and values building strong, compassionate connections with both patients and colleagues. A Boston native, Ceilidgh traded snow for sunshine and now spends her free time running with friends
and supporting the Jacksonville Humane Society.

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Tiffany Vaughn, RT (R)(T)

Manager, Radiation Therapy & Imaging

Tiffany Vaughn brings extensive experience and steady leadership to Ackerman Cancer Center, with 24 years of service to the practice. For the past 15 years, she has served in leadership roles, overseeing both radiation therapy and imaging departments with a focus on quality care, collaboration, and operational excellence. Tiffany is a proud
member of the American Society of Radiologic Technologists and the American Registry of Radiologic Technologists. She earned her technologist degree from St.
Vincent’s Medical Center and completed radiation therapy training from Washburn
University. Outside of work, Tiffany enjoys spending time with her family, relaxing in or
around the water, and taking on hands-on projects around her home.

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Vivienne Bennett, MS, RT(R)(M)​

Clinic Manager

Vivienne Bennett joined Ackerman Cancer Center in November 2013 as a mammography technologist and was promoted in 2021 to oncology clinic manager, overseeing clinical operations across all four locations. She provides leadership for daily clinic operations, supports multidisciplinary oncology teams, ensures regulatory and accreditation compliance, and implements operational strategies to improve quality, safety, and patient experience. Vivienne holds a master’s degree in medical radiation sciences from the University of Sydney in Australia and is a member of the American Registry of Radiologic Technologists (ARRT). Outside of work, she enjoys watching sports, walking, and spending time with friends and family.

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Timothy Scott, RTR, RTT, CMD

Manager, Dosimetry, Facilities, & Research

Tim Scott joined Ackerman Cancer Center in 2003 and brings nearly 40 years of experience in radiation oncology and medical dosimetry operations. He oversees medical dosimetry, facilities, special projects, and research and has played a key role in nearly every building project and major technology launch at the center. Tim is passionate about innovation and the development, construction, and commissioning of advanced treatment technologies, including proton therapy. Beyond his professional work, Tim serves as a worship pastor and is a brass musician. In his free time, he enjoys restoring classic cars and spending time on the lake.

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Greg Sarkisov, BS

Director of Information Technology

Greg Sarkisov joined Ackerman Cancer Center in September 2019 and oversees all
facets of information technology and information security within the organization. Greg has over twenty years of experience in information technology and security. With over six of those years in our practice, he has led initiatives to strengthen our core security and expand the use of various technologies to help aid our staff in providing effective
and efficient patient care. Greg holds a Bachelor of Science degree in information
systems security from ITT Technical Institute. Outside of work, he stays active in the
community and is a member of the IT Council with the Jacksonville Chamber of
Commerce. In his free time, Greg enjoys spending time with his family and friends.

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Jennifer Zelaya, MHA

Director of Human Resources

Jenny Zelaya is the director of human resources at Ackerman Cancer Center and
Ackerman Urology, where she oversees all HR functions and fosters a positive,
inclusive workplace culture. She holds a master’s degree in health administration from the University of Miami and brings extensive experience in talent management, employee engagement, and regulatory compliance. Fluent in Spanish, Jennifer enjoys staying active outside of work, playing pickleball, golfing with friends and family, and spending time with her golden retriever, Lenny.

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Amy Mousa, CPA

Director of Finance and Accounting

Amy Mousa joined Ackerman Cancer Center in November 2021 and serves as the
director of finance and accounting. In her role, she oversees financial operations and supports the organization’s strategic and operational goals. Amy holds a Florida CPA license and earned her Bachelor of Business Administration in accounting from the
University of North Florida. Outside of work, she enjoys staying active, traveling, and
spending quality time with her family.

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Nelson Miksys, PhD, MCCPM

Chief Medical Physicist

Nelson Miksys joined Ackerman Cancer Center in October 2019. As chief medical physicist, Nelson manages the medical physics department, which is responsible for
quality assurance of all patient treatment plans, calibration of the radiation therapy equipment, maintenance of the radiation safety program, integration of new technology
into the clinic, and providing clinical technical support across all aspects of the cancer center. Nelson has over ten years of experience as a medical physicist and comes to Ackerman Cancer Center from The Ottawa Hospital Cancer Centre (Ottawa, Canada). Nelson has a PhD in medical physics from Carleton University (Ottawa, Canada) and a
master’s degree in medical and health physics from McMaster University (Hamilton,
Canada). Outside of work, Nelson is actively involved in his children’s sports activities and community social events and is passionate about maintaining a healthy lifestyle through regular physical fitness and outdoor activities.

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Robert Tokarz, MS, DABR

Vice President, Technical Services

Rob Tokarz joined Ackerman Cancer Center in January 2014 and oversees the Physics, Dosimetry, Therapy, Imaging, IT, and Transcription departments. He holds a Bachelor of Science in physics from Notre Dame and a Master of Science in medical physics from Columbia University. Rob has worked in the field of medical physics for 25 years and has worked previously at Memorial Sloan Kettering Cancer Center. Prior to his career in medical physics, Rob was an officer in the United States Navy, where he attained the rank of lieutenant commander. As a naval aviator, he flew Seahawk
helicopters out of Naval Station Mayport and was stationed overseas in Bahrain.

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Gigi Ackerman Schwartz, MBA

Vice President, Operations

Gigi Ackerman Schwartz joined Ackerman Cancer Center in November 2020 and leads strategic planning initiatives across all departments, directs all aspects of revenue cycle management, and works to develop and maintain relationships with community partners. Gigi holds an MBA from Tulane University. A Jacksonville native, she is involved in several local charitable and civic organizations. She serves as chair of the Art in Public Places Committee for the Cultural Council of Greater Jacksonville, is a member of the National Young Leadership Cabinet, and is a trustee of the Jewish Community Alliance and Jacksonville Jewish Center. In her free time, Gigi enjoys playing mahjong, exploring new hobbies with friends, and spending time with her husband and two-year-old daughter.

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Baylee Richter, BS

Community Relations Manager

Baylee Richter joined Ackerman Cancer Center in November 2024 and oversees digital campaigns, brand strategy, and community outreach and engagement. With more than eight years of experience in events and marketing, she has led initiatives that strengthen patient engagement, community awareness, and referral growth. Baylee holds a Bachelor of Science in hospitality and tourism management from Slippery Rock University of Pennsylvania. Outside of work, she stays actively involved in the community through her service on the board of the American Lung Association. She also supports the American Cancer Society’s Cowford Ball as a member of the children’s art project committee and contributes to the Jacksonville Chamber’s NEXTUP JAX program, serving on two committees. In her free time, Baylee enjoys spending time with her Australian Shepherd, Cooper, and cheering on the Pittsburgh Steelers.