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Articles by Bonnie Giller

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By Bonnie GillerRecently published1 topic

10 Tips for Eating Nutritiously on the Run

Everyone seems to be in a rush these days. There’s very little downtime for anything, including eating! Although I don’t necessarily advise take-out, there are some days that you just have to. Not everyone has the time or luxury to make their own meal at home every day. However, let’s face it. Buying take-out food as your fallback option every time can be a disaster from a health perspective. Restaurants often add hidden sugars and fats to anything from sandwiches to salads! Without even noticing you may be consuming double the calories you intended to.

Primary topic: Nutrition

1,748 views5/5 (1)

By Bonnie GillerRecently published1 topic

Tips for Healthy Eating On the Run

You may often find yourself complaining that “there aren’t enough hours in a day”, a common phrase used by every working person, mother and college student. With all of your daytime chores and obligations taking up all of your time, eating often gets placed on the back burner. But why should you let your deadlines, children’s play dates and hectic class schedules be full-time responsibilities and your health only a part-time one?

Primary topic: Nutrition

1,416 views5/5 (1)

By Bonnie GillerRecently published1 topic

The 3 Crucial Steps to Becoming an Intuitive and Mindful Eater

Diets are all about restriction. Someone hands you a meal or a diet book that lays out a specific plan of what you can eat, when you can eat it, how much you should eat and how long you should follow this set of “rules” in order to reach your goal. The problem with this is once the diet is “over”, the weight has a tendency to come back, because there is no longer a road map to follow.

Primary topic: Nutrition

1,366 views5/5 (1)

By Bonnie GillerRecently published1 topic

Fruit and Veggies Do’s and Don’ts

April showers bring May flowers – which means more fruits and veggies! Between Earth Day, Garden Week, Zucchini Bread Day, Mushroom Day, and Garlic Day, April was jam packed with opportunities to make the most out of your produce and your health. And now that it’s May, we can enjoy this season’s abundant fruits and veggies. I have compiled below a list of your very own “Fruit and Veggies Do’s and Don’ts.” Do’s: • Eat a variety of fruits and vegetables from the colors of the rainbow. Every color represents different vitamins and minerals that are essential for good health—so eat up!

Primary topic: Nutrition

1,352 views5/5 (1)

By Bonnie GillerRecently published1 topic

Important Lifestyle and Nutrition Factors That Will Boost Your Energy and Your Mood

With all the snow we’ve been hit with this winter season, it’s no surprise that you may be experiencing the winter blues. Long, frigid, white winters seem to drain all the energy from you. Whether your body is using its energy to keep you warm or support you through yet another shoveling bout, winter does a good job at depleting your energy levels.

Primary topic: Nutrition

1,288 views5/5 (1)

By Bonnie GillerRecently published1 topic

Pump Up Your Pre-Workout Snack for Optimal Performance

Finding the time to exercise is an amazing feat. Giving yourself the proper energy and nutrients it needs to get the most out of your workout is an even greater feat. The issue is that most people aren’t aware of what foods are best before enduring a workout. Here is some more information to shed light on your workout woes. Crunches for Carbs

Primary topic: Nutrition

1,273 views5/5 (1)

By Bonnie GillerRecently published1 topic

Healthy Halloween Trick or Treat Tips

Which do you prefer, a trick or a treat? Most people prefer the treat. The excitement of Halloween is looming and with it comes the excitement of collecting buckets of candy. Candy will be everywhere in the weeks leading up to and after Halloween. It will be in your home, in your office, in your child’s school, and it will seem as if it can’t be avoided. With its presence comes a game of tug-of-war, and few people have the endurance to resist its temptation.

Primary topic: Nutrition

1,219 views5/5 (1)

By Bonnie GillerRecently published1 topic

Reclaim the Intuitive Eater From Within

Imagine if you had all the money you've ever spent on diet programs, what could you buy? Diamond earrings, a gold watch, a new car, a summer home? There is no doubt that those diets worked for you... short-term. But what happened after you went off the diet? More than likely, those pounds lost returned with an extra couple bonus pounds. Most diets will work because at the end of the day, when you cut your caloric intake, you will lose weight. But most people regain the weight lost because they have failed to make lifelong behavior changes.

Primary topic: Nutrition

1,189 views5/5 (1)

By Bonnie GillerRecently published1 topic

Exercising Safely Outdoors in the Winter Months

It’s wintertime and it’s cold outside. If you’re an avid exerciser who loves to exercise outdoors no matter what the weather, here are some tips for you to stay safe. • Plan ahead. Make sure you have appropriate clothing available before you make plans to go for an outdoor adventure. Tell family and friends where you will be going. • Start slow. Don’t forget to stretch and warm up. It’s cold out, so you will probably feel cold when you first start out. As you keep on moving, you will warm up.

Primary topic: Nutrition

1,163 views5/5 (1)

By Bonnie GillerRecently published1 topic

5 Easy Ways to Avoid Holiday Weight Gain

The holiday season is here and if you are conce ed that you will gain weight like in past years, let me assure you that it doesn’t have to be that way. Holiday weight gain often comes from mindless eating such as eating fast without even tasting the food, munching mindlessly on hor d’oeuvres before dinner or having that second piece of pecan pie because you felt pressured by the host. In contrast, when you eat mindfully, you are more aware of your eating habits and the sensations you experience when you eat such as the taste, texture and aroma of the food.

Primary topic: Nutrition

1,524 views4/5 (1)

By Bonnie GillerRecently published1 topic

Lifestyle Changes for a Happy Healthy Heart

Every February the American Heart Association runs its American Heart Month campaign to raise awareness of heart disease, the leading cause of death in the United States. Cardiovascular disease describes a range of conditions affecting your heart, including coronary artery disease, hypertension and atherosclerosis all of which are caused by high blood pressure, high cholesterol, obesity and diabetes.

Primary topic: Nutrition

1,310 views4/5 (1)

By Bonnie GillerRecently published1 topic

Say NO to a Diet New Year’s Resolution and YES to Lifestyle Changes

Happy New Year! It’s time to ring in the New Year! For years, people have been using this special occasion as a motivator to drop the weight they have been struggling to lose all year round. As a registered dietitian, I encourage my clients to steer clear of New Year’s resolutions in order to avoid disappointment in oneself. You may have the best of intentions when you resolve to lose weight or exercise more as the New Year begins, but somehow, life happens and you often find yourself going back to your old ways.

Primary topic: Nutrition

1,218 views4/5 (1)

By Bonnie GillerRecently published1 topic

8 Powerful Reasons to Cook with Herbs and Spices

You probably have a cabinet filled with them, or maybe even a fancy rack strategically placed on your counter as a decoration with an aesthetically appealing assortment of them. However, you probably don’t know much about them other than the flavor they provide in your cooking. You might be surprised to learn that herbs and spices actually carry significant amounts of vitamins, nutrients and antioxidants that, when added to food, do a world of good for your health.

Primary topic: Nutrition

1,875 views

By Bonnie GillerRecently published1 topic

15 Facts and Figures About Your TV Habits You Shouldn’t Ignore

How much of your time do you spend watching T.V., on your computer, mobile device, etc.? In today’s day in age technology has become a major part of our society and day-to-day activities. It is easy to become consumed in the manifest of technology. Face to face interaction is starting to dwindle because individuals are using cell phones and other devices to take over this interaction. Turn off the phone, television, and other devices for one week, and turn on life!

Primary topic: Nutrition

1,665 views

By Bonnie GillerRecently published1 topic

10 Tips for a Mindful Passover

The Passover season is upon us and this eight day Hebrew festival requires a lot of preparation as you cook for the elaborate Seder meal for your family and friends. While most holidays are centered on food, Passover gives a whole new meaning to holiday eating. Though it may seem impossible to make healthy food choices during the holiday week, mindfulness is key to not letting the festivities hinder your weight loss efforts. Here are 10 tips to keep you mindful for this year’s Passover:

Primary topic: Nutrition

1,615 views

By Bonnie GillerRecently published1 topic

How to Steer Clear of Coffee House “Fat Traps”

Coffee is one of the most common beverages people drink on a daily basis. In most people’s eyes, coffee is more than just a drink, it’s a morning ritual, a habit, a necessity to allow for proper daily function. As you embark on your health journey, you change your bad habits by making healthier choices, eating more fruits and vegetables and well-balanced meals, and fitting exercise into your daily routine. Though drinking coffee is a habit, it doesn’t have to be a bad one.

Primary topic: Nutrition

1,595 views

By Bonnie GillerRecently published1 topic

3 Ways to Stop the Diet-Deprivation Cycle

What should I eat? When should I eat? How much should I eat? These are all questions that likely float around in your mind every single day. The “what, when and how much” of eating have been implanted in your mind as result of a lifelong dependency on dieting as your only hope towards losing weight and achieving the body you love. But this is a misconception. Diets don’t work and will end up leaving you with two things: long term weight gain and self-doubt.

Primary topic: Nutrition

1,593 views

By Bonnie GillerRecently published1 topic

3 Steps Towards Body Love

Today there is so much pressure on women to fit a certain “body type” and live up to unachievable standards. It can put a lot of stress on you when there are already so many responsibilities that you have to fulfill. It can burden your mind and take away from your happiness.

Primary topic: Nutrition

1,583 views

By Bonnie GillerRecently published1 topic

Breeze into Passover with these Quick, Easy and Healthy Tips

Passover is quickly approaching. The cleaning has started, and you might already be planning your shopping list and menus. Staying organized is key to preventing getting overwhelmed. Enjoying Passover in a healthy way doesn't mean you have to compromise the foods and traditions you love. With proper planning and recipe modification, Passover recipes can be low in fat, healthy and delicious. Here are some tips to help you with planning, shopping and staying healthy this holiday season.

Primary topic: Nutrition

1,532 views

By Bonnie GillerRecently published1 topic

Top 4 Reasons Your Grain Choices are Harming You

There is a lot of buzz about what type of grains you should be eating or if you should even be consuming any at all. You’ve probably been told (too many times to count) to eat whole grains. But, more often than not, I find that what people think are whole grains actually are not. There can be a lot of confusion in this area since there are so many labels out there with the word “grain” on them. You likely mistake multi-grain or seven-grain for whole grain, though there is a noteworthy difference.

Primary topic: Nutrition

1,529 views

By Bonnie GillerRecently published1 topic

Combat Holiday Weight Gain with Some Simple Recipe Modifications

It’s holiday time and throughout the holidays we often serve family favorite recipes that are laden with fat, sugar, fat and calories. Indulging too frequently can result in weight gain, irritability, decreased energy level, and inability to handle holiday season stress efficiently. You do not have to succumb to the fact that this time of year will leave you feeling helpless and a few pounds heavier. You can still indulge in your holiday favorites with just a few tweaks to your traditional favorites.

Primary topic: Nutrition

1,524 views

By Bonnie GillerRecently published1 topic

The Do’s and Don’ts of Beach Body Weight Loss

Those living in the Northeast are all letting out a sigh of relief that winter is finally coming to an end. Yet the change of seasons is bittersweet for many people as a whole new stressor now enters their lives: the dreaded bikini season. You may have enjoyed spending the winter cozying up with your oversized sweaters and comfort foods, but it is now time to shed the winter weight and go into the summer feeling healthy and strong.

Primary topic: Nutrition

1,506 views

By Bonnie GillerRecently published1 topic

The ABC’s of Vitamin D

Vitamin D is unique because you can synthesize your needs for this vitamin from sunlight. When the ultraviolet rays of the sun hit your skin, the vitamin is then converted into its active form. Even though your body synthesizes vitami D, it is still an essential nutrient that you need to get from food due to differences in sunlight throughout the year and limited sun exposure for some people (especially the elderly).

Primary topic: Nutrition

1,493 views

By Bonnie GillerRecently published1 topic

Paying an Unhealthy Price for “Miracles”-- A Look Back at Fad Diets of 2012

The scope of nutrition is always changing. Emerging research on nutrition comes out on a daily basis and can provide justification or disprove information that has been in the public for years. For example, a decade ago eggs were an enemy in a healthy eating plan. Now, eggs are considered part of a healthy lifestyle. In comparison to other sciences such as biology and chemistry, nutrition is much newer and thus research is always revealing new information that will help us understand it better.

Primary topic: Nutrition

1,461 views

By Bonnie GillerRecently published1 topic

Little Seeds Pack a Nutritional Punch

Healthy and delicious! Seeds are rich in fiber, antioxidants and essential fatty acids. Here’s a run-down of 5 of the top healthiest seeds to boost your nutritional intake.

Primary topic: Nutrition

1,444 views

By Bonnie GillerRecently published1 topic

Fun at the Farmers Market!

Farmers markets are a way for farmers to sell their products directly to the consumers. It is a great way for consumers to get fresh, locally grown food. Farmers markets can be easily found using the USDA Farmers Market Search and other directories. They are the perfect place to try new foods that are not commonly found in supermarkets and a great way to support local farmers. In addition, WIC and SNAP cards are accepted at most farmers markets.

Primary topic: Nutrition

1,438 views

By Bonnie GillerRecently published1 topic

Crush Your Cholesterol with a Healthy Diet

Heart disease is the number one cause of death of Americans in the United States. Cholesterol is one of the major factors that impacts the development of heart disease. Understanding more about what cholesterol is and how to manage your cholesterol can help you decrease your risk of facing the number one killer.

Primary topic: Nutrition

1,422 views

By Bonnie GillerRecently published1 topic

Less Sleep = More Weight: Tips to Reverse this Equation

A 2013 study out of University Colorado Boulder suggests that sleeping five hours a night over a workweek and having unlimited access to food caused participants to gain nearly two pounds. Researchers found that although you burn more calories when awake, the amount of calories consumed overrides the calories burned. In short, insufficient sleep can lead people to eat more than needed.

Primary topic: Nutrition

1,416 views

By Bonnie GillerRecently published1 topic

Choose Granny Smith Apples to Lose and Maintain Weight!

You are probably familiar with the saying “an apple a day keeps the doctor away”. Apples can help regulate blood sugar levels and contain an excellent source of fiber that will keep you feeling fuller longer. A recent study done by scientists at Washington State University has concluded that it’s the non-digestible compounds in apples, specifically in Granny Smith apples, that seem to be what helps prevent disorders associated with obesity. In general, all varieties of apples contain these non-digestible compounds, but Granny Smith apples top the charts!

Primary topic: Nutrition

1,386 views

By Bonnie GillerRecently published1 topic

Are You Ready to Give Up Dieting?

We are now one month into the New Year, which means 30 days have passed since you have committed to yet another resolution to lose the weight once and for all. But have you ever taken the time to reflect upon the methods you have chosen over and over again to achieve your weight loss goals? How many diets have you actually gone on and off in your lifetime? Did they work? If so, for how long?

Primary topic: Nutrition

1,368 views

By Bonnie GillerRecently published1 topic

Restoring Your Health Through Mindful Eating

Now that the holidays and their distractions are behind you, have you begun thinking about how to restore or maintain your healthy eating habits and overall wellness? The holiday season can be stressful and cause you to order your priorities poorly. Instead of keeping health and wellness at the top of your list, did it fall to the bottom while you planned parties and shopped for gifts?

Primary topic: Nutrition

1,357 views

By Bonnie GillerRecently published1 topic

Finding the Pros in a Long List of Cons of Processed Foods

As a registered dietitian, I encourage my clients to eat less processed foods and more whole foods. “Choose your foods in the form closest to the ground,” I tell them. But truth be told, in this society where working moms are constantly on the go, they inevitably turn to some processed food. Is this good or bad? Favorable or unfavorable?

Primary topic: Nutrition

1,352 views

By Bonnie GillerRecently published1 topic

6 Powerful Strategies to Survive the Holidays Without Overwhelm and Overeating

The holidays have snuck up on you, I know! You were moving through your days thinking you had lots of time before having to think about the holidays, but guess what, they are here. With the holidays comes the stress of dealing with the holidays. You never really think about the stress until you are in the thick of holiday planning and then BAM, it hits you like a ton of bricks and if you don’t know how to deal with it, you might crumble unde eath the pressure.

Primary topic: Nutrition

1,347 views

By Bonnie GillerRecently published1 topic

Score a Touchdown with Your Health this Football Season

Admit it, as soon as football season hits you begin to crave Buffalo wings, French fries, and beer. However, what you are consuming while engaging in football activities may create many penalties for your health. One can even stand to gain a significant amount of weight during football season. According to my rough calculations, football accounts for approximately 550 hours or more including playoffs, within the respective seventeen-week seasons for both college football and the NFL. Those hours encompass Thursday, Saturday, Sunday and Monday.

Primary topic: Nutrition

1,337 views

By Bonnie GillerRecently published1 topic

Enjoy a New Twist on Water to Meet Your Fluid Needs

Water is an important essential nutrient that is often overlooked. The average amount of fluid recommended for the adult male (non-active) is approximately 12 cups per day, and for the adult female (non-active) is approximately 9 cups per day. This fluid requirement can technically be met with noncaffeinated, nonalcoholic beverages as well as soups and some foods with a high fluid content.

Primary topic: Nutrition

1,321 views

By Bonnie GillerRecently published1 topic

Don’t Let Fruit and Vegetable Label Claims Fool You

You’ve seen and heard it before; food labels claiming to contain real fruits and vegetables. These labels make you think you are eating something nutritious and healthy. The untrained person is unable to decipher when they are being fooled and often end up with sugary, junk food products. Food companies are extremely clever and spend billions of dollars on persuasive marketing in order to fool their consumers into buying these fake products. Grocery stores and television food commercials are rampant with these devious claims.

Primary topic: Nutrition

1,289 views

By Bonnie GillerRecently published1 topic

Food Safety Tips for Your Next Barbecue

We often talk about the health of foods in terms of their nutrient content and how their nutrients and phytochemicals can prevent diseases and help manage your weight. But you might often forget about the importance of food safety as necessary precautions that should be taken to keep you in good health. This summer, as you host your weekend barbecues, keep in mind that even some of the healthiest foods could cause you and your guests illness if proper food safety isn’t followed, especially when working with raw meat and fresh produce.

Primary topic: Nutrition

1,273 views

By Bonnie GillerRecently published1 topic

The Power of Berries

Fruit is a food group that gets a lot of attention for the abundance and variety of vitamins, minerals and phytochemicals they offer. Today we are putting berries in the spotlight, not only because July is National Berry Month but because berries are a special category of fruit in their own right. These tiny fruits come in a few different varieties, are a small fruit loaded with nutrients, are full of flavor and are low in calories. Unlike other fruits, berries are versatile in that they can be prepared in a number of ways.

Primary topic: Nutrition

1,256 views

By Bonnie GillerRecently published1 topic

Keeping Your Salads Safe from Bacteria that Cause Food Borne-Illness

During the warmer months, food can spoil quickly therefore it’s very important to handle all foods, including fresh produce like fruit and vegetable salads, safely to prevent possible food-bo e illness. Since many meals happen outdoors in the spring and summer (think Memorial Day and July 4th barbecues) there is often a greater chance for food contamination, especially in places away from home (for example-the local park), where there is minimal access to refrigeration and washing facilities.

Primary topic: Nutrition

1,241 views

By Bonnie GillerRecently published1 topic

Back to School Nutrition Tips to Ensure an A+ School Year

You spent all summer encouraging healthy eating habits in your school age children. What happens when they return to school? As summer comes to a close and school is again on the horizon, you are probably in the midst of the back-to-school routine by buying new clothes, books, and supplies. But, does your routine also include how to plan for healthy nutrition for your child when they return to school? Whether you are planning for nutrition or not, let’s review some tips on how to keep them on track.

Primary topic: Nutrition

1,212 views

By Bonnie GillerRecently published1 topic

5 Simple Health Tips to Stay on Track this Holiday Season

The holiday season is once again upon us and it is a busy, stressful time of year. There will be many trips to the grocery store to prepare for holiday meals and time spent with family. It is often during times of high stress that we allow ourselves to overeat or skip the gym. Don’t let the stress and chaos of the season distract you from being mindful.

Primary topic: Nutrition

1,192 views

By Bonnie GillerRecently published1 topic

To Drink or Not to Drink this Holiday Season…That Is the Question!

Are you aware how many calories you may be consuming from alcohol? Your “spirits” may be triggering weight gain. Drinking alcohol on a daily basis can rack up your calorie intake. For example, a 12-ounce beer each day can add up to 1,000 additional calories per week—that’s a possible weight gain of 10 pounds in one year!

Primary topic: Nutrition

1,183 views

By Bonnie GillerRecently published1 topic

Think Outside Your Lunchbox: The Reinvention of Brown Bagged Lunch

Sometimes, coming up with a healthy lunch every single day can be too much of an effort to add to a stressful and busy week. When bagged lunch is too taxing, many people turn to take-out. So many take out foods, although seemingly healthy on the surface, can actually be loaded with salt and hidden fats that you didn’t know you were eating. Get more out of your lunch by being prepared. Set yourself up for success by taking a few of these suggestions and making them part of your daily routine. The Sandwich

Primary topic: Nutrition

1,182 views

By Bonnie GillerRecently published1 topic

Nutrition Tips and More to Lower Your Risk of Breast Cancer

September is a special month, not only for all of the fall lovers out there, but for those women who have suffered, are suffering, or know someone who is suffering from breast cancer. October is Breast Cancer Awareness Month, an entire month designated for the annual campaign to raise awareness for a disease that has taken the lives of so many women all over the world. Breast cancer should be a conce to every woman, not just those who have a family history of the disease. It is important to be knowledgeable about the risk factors.

Primary topic: Nutrition

1,180 views

By Bonnie GillerRecently published1 topic

Top 3 Holiday Dessert Makeovers

Nothing adds to the sweetness of the holiday season than a table full of warm, freshly baked desserts. While dinner is usually the main event, it is the pies, cookies and cakes that tend to be the hardest to resist. Holiday dessert is the ultimate temptation but you can still keep health in mind and enjoy your favorite decadent treats at the same time. Here are 3 traditional holiday desserts enjoyed during the holidays, whether it be Thanksgiving, Hanukkah or Christmas and creative ways to give them a healthy holiday face lift:

Primary topic: Nutrition

1,168 views

By Bonnie GillerRecently published1 topic

Agave – Not the Star You Once Thought

Have you heard all the buzz about cutting down on sugar and replacing it with healthy sugar alte atives, also known as natural sweeteners? There is a lot of information coming out these days about how too much sugar in the diet can be a precursor to weight gain, or worse, chronic diseases such as type-2 diabetes. Therefore, many people seem to be in search of these natural sweeteners that can be used in meals or beverages in place of sugar.

Primary topic: Nutrition

1,162 views

By Bonnie GillerRecently published1 topic

Figuring Out Phytochemicals

When experts talk about the health benefits of foods, the word “phytochemicals” often appears. Unfortunately, many people don’t know what phytochemicals are or what they do. Phytochemical is a broad term for chemical compounds that naturally occur in nature, specifically, in fruits and vegetables. The word chemical has a bad connotation, but really they are simply inorganic substances that are neither vitamins nor minerals. Instead phytochemicals are responsible for the bright color pigmentation or strong aroma of a variety of fruits and veggies.

Primary topic: Nutrition

1,162 views

By Bonnie GillerRecently published1 topic

Top 5 Holiday Beverage Breakdown

Nothing makes the holidays more enchanting than cozying up with a warm cup of your favorite holiday beverage. Many people who are trying to watch their weight dread the holidays as they have to come face to face with an abundance of delicious foods and desserts. However, being mindful about the drinks you drink is just as important as being mindful about the foods you eat when it comes to staying healthy during the holidays. What makes beverages like hot cocoa and eggnog so enjoyable is that they are best enjoyed during the cold winter weather.

Primary topic: Nutrition

1,158 views

By Bonnie GillerRecently published1 topic

Be Picnic Perfect This Summer

Summer time is a perfect time to be outdoors as much as possible. There is no better way to enjoy the outdoors than through a relaxing picnic complete with family, good friends and, of course, good food! There are some things you need to know, however, to ensure that your picnic is safe, complete with healthy food options and happy memories.

Primary topic: Nutrition

1,140 views

By Bonnie GillerRecently published1 topic

8 Tips to Boosting the Nutritional Power of Your Lunchbox

It’s back to school, back to work, back to the hectic routine of the fall season. This means the lunchboxes are out and need to be packed in order to ensure you have food to eat at lunchtime. For some, this is not such an easy task. Planning ahead takes time, as does taking the food preferences of each family member into consideration. It’s easy to toss into the lunchbox a prepackaged snack food or frozen meal, or worse yet, not pack the lunchbox at all. This means you are either “winging it” or buying food in the school or work cafeteria with less than healthy options.

Primary topic: Nutrition

1,130 views

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