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Articles from Bonnie Giller | Selfgrowth.com
- Figuring Out Phytochemicals - by Submitted on May 11, 2016 from Bonnie GillerWhen 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 ...
Views: 964 - Fruit and Veggies Do’s and Don’ts - by Submitted on May 01, 2016 from Bonnie GillerApril 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 ...
Views: 1155(1 vote) - The Road to Relief from IBS - by Submitted on Apr 11, 2016 from Bonnie GillerDid you know that irritable bowel syndrome, or IBS, is the most common functional gastrointestinal (GI) disorder worldwide? Roughly 9-23% of the world’s population is affected by IBS and it affects roughly 10-15% of the American population. Many people are unaware that they have IBS until ...
Views: 906 - 10 Tips for Eating Nutritiously on the Run - by Submitted on Mar 29, 2016 from Bonnie GillerEveryone 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 ...
Views: 1519(1 vote) - Crush Your Cholesterol with a Healthy Diet - by Submitted on Mar 23, 2016 from Bonnie GillerHeart 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 ...
Views: 1223 - Pump Up Your Pre-Workout Snack for Optimal Performance - by Submitted on Mar 21, 2016 from Bonnie GillerFinding 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 ...
Views: 1075(1 vote) - Think Outside Your Lunchbox: The Reinvention of Brown Bagged Lunch - by Submitted on Mar 09, 2016 from Bonnie GillerSometimes, 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 ...
Views: 991 - 3 Steps Towards Body Love - by Submitted on Nov 13, 2015 from Bonnie GillerToday 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. What I often find ...
Views: 1354 - Liven Up Your Labor Day Weekend - by Submitted on Sep 03, 2015 from Bonnie GillerLabor Day weekend is the perfect opportunity to relax and enjoy some family time! With the kids at home and the sun shining, why not plan some fun activities that the whole family can enjoy together? Explore your surroundings by trying to find local activities that everyone will enjoy. ...
Views: 890 - Prevent Osteoporosis with 4 Simple Lifestyle Changes - by Submitted on Apr 29, 2015 from Bonnie GillerMaking healthy food choices and staying physically active is often seen as a way to maintain your weight and prevent the onset of conditions such as type 2 diabetes, cancer and heart disease. But what about your bones? Bone health is something that typically doesn’t become a concern for most ...
Views: 928 - The Do’s and Don’ts of Beach Body Weight Loss - by Submitted on Mar 30, 2015 from Bonnie GillerThose 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 ...
Views: 1296 - 10 Tips for a Mindful Passover - by Submitted on Mar 19, 2015 from Bonnie GillerThe 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 ...
Views: 1417 - Lifestyle Changes for a Happy Healthy Heart - by Submitted on Feb 23, 2015 from Bonnie GillerEvery 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 ...
Views: 1110(1 vote) - 3 Ways to Stop the Diet-Deprivation Cycle - by Submitted on Feb 23, 2015 from Bonnie GillerWhat 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 ...
Views: 1392 - Are You Ready to Give Up Dieting? - by Submitted on Feb 04, 2015 from Bonnie GillerWe 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? ...
Views: 1183 - 5 Simple Health Tips to Stay on Track this Holiday Season - by Submitted on Dec 01, 2014 from Bonnie GillerThe 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 ...
Views: 1003 - Top 3 Holiday Dessert Makeovers - by Submitted on Nov 20, 2014 from Bonnie GillerNothing 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 ...
Views: 992 - Top 5 Holiday Beverage Breakdown - by Submitted on Nov 13, 2014 from Bonnie GillerNothing 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 ...
Views: 969 - Choose Granny Smith Apples to Lose and Maintain Weight! - by Submitted on Oct 30, 2014 from Bonnie GillerYou 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 ...
Views: 1195 - Nutrition Tips and More to Lower Your Risk of Breast Cancer - by Submitted on Oct 02, 2014 from Bonnie GillerSeptember 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 ...
Views: 1013 - 8 Tips to Boosting the Nutritional Power of Your Lunchbox - by Submitted on Sep 11, 2014 from Bonnie GillerIt’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 ...
Views: 951 - The 3 Crucial Steps to Becoming an Intuitive and Mindful Eater - by Submitted on Sep 04, 2014 from Bonnie GillerDiets 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 ...
Views: 1170(1 vote) - Tips for Healthy Eating On the Run - by Submitted on Aug 18, 2014 from Bonnie GillerYou 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 ...
Views: 1221(1 vote) - Be Picnic Perfect This Summer - by Submitted on Aug 07, 2014 from Bonnie GillerSummer 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, ...
Views: 968 - Why You Should Marinate Your Meat Before You Grill - by Submitted on Aug 04, 2014 from Bonnie GillerThe summer is in full swing which means you are likely putting your outdoor grills to work as you cook up some of your favorite grilled meats. We all know that when grilling meat, fish or poultry, it’s all about the marinade. You may think that the sole purpose of marinating your meat prior to ...
Views: 923 - The Power of Berries - by Submitted on Jul 17, 2014 from Bonnie GillerFruit 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 ...
Views: 1075 - How to Steer Clear of Coffee House “Fat Traps” - by Submitted on Jul 17, 2014 from Bonnie GillerCoffee 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 ...
Views: 1406 - Food Safety Tips for Your Next Barbecue - by Submitted on Jul 14, 2014 from Bonnie GillerWe 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 ...
Views: 1103 - 15 Facts and Figures About Your TV Habits You Shouldn’t Ignore - by Submitted on Jul 07, 2014 from Bonnie GillerHow 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 ...
Views: 1488 - Finding the Pros in a Long List of Cons of Processed Foods - by Submitted on Jun 30, 2014 from Bonnie GillerAs 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 ...
Views: 1170 - The ABC’s of Vitamin D - by Submitted on Jun 27, 2014 from Bonnie GillerVitamin 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 vitamin D, it is still an essential nutrient that you need to get ...
Views: 1309 - Agave – Not the Star You Once Thought - by Submitted on Jun 18, 2014 from Bonnie GillerHave you heard all the buzz about cutting down on sugar and replacing it with healthy sugar alternatives, 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 ...
Views: 970 - 8 Powerful Reasons to Cook with Herbs and Spices - by Submitted on May 16, 2014 from Bonnie GillerYou 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 ...
Views: 1670 - Top 4 Reasons Your Grain Choices are Harming You - by Submitted on Apr 03, 2014 from Bonnie GillerThere 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 ...
Views: 1324 - Important Lifestyle and Nutrition Factors That Will Boost Your Energy and Your Mood - by Submitted on Feb 18, 2014 from Bonnie GillerWith 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, ...
Views: 1123(1 vote) - Restoring Your Health Through Mindful Eating - by Submitted on Jan 28, 2014 from Bonnie GillerNow 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 ...
Views: 1177 - To Drink or Not to Drink this Holiday Season…That Is the Question! - by Submitted on Dec 09, 2013 from Bonnie GillerAre 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 ...
Views: 1006 - 5 Easy Ways to Avoid Holiday Weight Gain - by Submitted on Dec 04, 2013 from Bonnie GillerThe holiday season is here and if you are concerned 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 ...
Views: 1332(1 vote) - Combat Holiday Weight Gain with Some Simple Recipe Modifications - by Submitted on Nov 25, 2013 from Bonnie GillerIt’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 ...
Views: 1363 - 6 Powerful Strategies to Survive the Holidays Without Overwhelm and Overeating - by Submitted on Nov 18, 2013 from Bonnie GillerThe 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 ...
Views: 1164 - Maintaining Healthy Habits as You Move Through the Seasons - by Submitted on Oct 30, 2013 from Bonnie GillerDon’t let the weather fool you. The northeast is still experiencing some days of warmer weather even though it is the end of October. Despite the weather, I am sure you have already been experiencing a change in routine since the autumn season began. Summer is usually when healthy routines peak. ...
Views: 932 - Healthy Halloween Trick or Treat Tips - by Submitted on Oct 24, 2013 from Bonnie GillerWhich 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 ...
Views: 1042(1 vote) - Score a Touchdown with Your Health this Football Season - by Submitted on Oct 01, 2013 from Bonnie GillerAdmit 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. ...
Views: 1137 - Don’t Let Fruit and Vegetable Label Claims Fool You - by Submitted on Aug 29, 2013 from Bonnie GillerYou’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 ...
Views: 1112 - Back to School Nutrition Tips to Ensure an A+ School Year - by Submitted on Aug 29, 2013 from Bonnie GillerYou 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. ...
Views: 1041 - Keeping Your Salads Safe from Bacteria that Cause Food Borne-Illness - by Submitted on May 03, 2013 from Bonnie GillerDuring 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-borne illness. Since many meals happen outdoors in the spring and summer (think Memorial Day and July 4th ...
Views: 1079 - Less Sleep = More Weight: Tips to Reverse this Equation - by Submitted on Apr 12, 2013 from Bonnie GillerA 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 ...
Views: 1226 - Fun at the Farmers Market! - by Submitted on Apr 08, 2013 from Bonnie GillerFarmers 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 ...
Views: 1247 - Enjoy a New Twist on Water to Meet Your Fluid Needs - by Submitted on Mar 18, 2013 from Bonnie GillerWater 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 ...
Views: 1116 - Paying an Unhealthy Price for “Miracles”-- A Look Back at Fad Diets of 2012 - by Submitted on Mar 04, 2013 from Bonnie GillerThe 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 ...
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