Entries by Bonnie R. Giller

Winter 2008: To Your Health

In this Issue: How to Maintain Your Weight Over the Holidays Getting Enough Vitamin D When the Weather Chases You Indoors “Check Your Neck”—January is Thyroid Awareness Month This February Don’t Just Wear Red—Eat Red! The Importance of Folate in the Prevention of Birth Defects Feature Food of the Month: Persimmon Healthy Recipe: Apple Persimmon…

Ways to Get Your Folic Acid

Take a daily multivitamin with folic acid. Most multivitamins sold in the U.S contain 400 mcg. Check the labels to be sure it says 400 mcg or “100%” next to folic acid or folate. Another option is to take a vitamin pill solely containing folic acid. Eat a serving of breakfast cereal containing 100% of…

Heart Healthy Nutrition Guidelines

To help you get started on your new healthy outlook, follow these simple suggestions for eating healthy: Limit saturated fats. Aim for less than 7% of your total daily calories from saturated fat, and choose foods that will help keep your daily cholesterol intake under 300 milligrams. Get involved in some sort of physical activity…

Common Symptoms of Hyperthyroidism and Hypothyroidism

Common Symptoms of Hypothyroidism: Fatigue Mood swings Forgetfulness Weight gain Depression Hoarse voice Heavy menses Dry, course skin Dry, course hair Constipation Common Symptoms of Hyperthyroidism: Heat intolerance, sweating Menstrual disturbance Weight loss Impaired fertility Alterations in appetite Mental disturbance Frequent bowl movements Sleep disturbance Change in vision Tremors Fatigue and muscle weakness Thyroid enlargement…

How to Properly Check your Neck for Thyroid Disease

What happens if thyroid disease is left untreated? Left untreated, thyroid disease can lead to elevated cholesterol, heart disease, osteoporosis, infertility, and depression. Make sure your thyroid is working correctly by simply feeling around your neck for any lumps or enlargements. Try these steps for easy detection and added accuracy: Stand in front of a…

Healthy Recipe Substitutions

Instead Of… Use… Milk, whole Fat-free or 1% milk Eggs 2 egg whites per egg or 1/4 c. egg substitute per egg sugar Splenda Sugar Blend Chocolate chips Dried fruit Nuts 1/2 required amount, toasted first to increase flavor so less is needed White flour Whole wheat flour cream Equal parts 1% milk and fat-free…

Top 10 Tips For Eating on the Run

Plan ahead.  Think about the available meal options, and aim for a place offering a wide variety of menu items. Read the menu carefully.  Take your time when reviewing menu options.  Make sure to check for a “healthy” section.  Red flag words to look out for: batter-fried, pan-fried, buttered, creamed, crispy, breaded.  Choose these foods…

Holiday Baking Substitutions

Instead Of… Use… Milk, whole Fat-free or 1% milk Eggs 2 egg whites per egg or 1/4 c. egg substitute per egg sugar Splenda Sugar Blend Chocolate chips Dried fruit Nuts 1/2 required amount, toasted first to increase flavor so less is needed White flour Whole wheat flour Cream Equal parts 1% milk and fat-free…

Steps to a Successful Fitness Routine

Set a fitness goal: Give yourself enough time to reach your goals and motivate yourself to keep going on those days when you feel like giving up. Be sure to create smaller goals too and reward yourself when you reach them. Formulate a workout plan: Aim for three to five 45-minute workouts each week, at…

Top Ten Cholesterol-Lowering Foods

Apples: Apple pectin is a soluble fiber that helps remove the cholesterol from your body! Apples contain flavanoids which act as powerful anti-oxidants that seem to halt the “bad” cholesterol from accumulating in your bloodstream. Avocado: Avocados are a great source of monounsaturated fats, a type of fat that may help to raise the “good”…

Fall 2008: To Your Health

In this Issue: Fish Oil and Red Yeast Rice May Help Lower Blood Cholesterol Tea Drinking Associated with Increased Bone Mineral Density Have a Salad Plate as Colorful as Autumn’s Leaves 3 Great Ways to Fall into Fitness Be Wary of Gobbling Thanksgiving Calories Feature Food of the Month: Cranberries Healthy Recipe: Poached Pears in…

Nutritional Benefits of Breast Milk

One of the first and most important decisions for new mothers is choosing whether to breastfeed or formula feed their newborn baby. While there is no wrong choice, the American Academy of Pediatrics together with both the American Dietetic Association and the World Health Organization recommend breastfeeding babies exclusively for the first 6 months of…

Food Sources of Lutein & Zeaxanthin

Lutein and zeaxanthin are primarily found in dark green and leafy vegetables, such as kale, collard greens, and turnip greens. They are also present in lesser amounts in corn, broccoli, green beans, peas, Brussels sprouts, cabbage, orange peppers, persimmons, kiwi, honeydew, and tangerines. Food Item Serving Size Lutein & Zeaxanthin (mg) Kale, cooked 1 cup…

Pre-Workout Snack Ideas

The best foods to consume before a workout should consist of a good amount of carbohydrate and protein but low in fat. Here are some healthy snack suggestions that are sure to keep your energy level up during your workout: 1 hard boiled egg ½ cup of trail mix that includes nuts, dried fruit, and…

Summer 2008: To Your Health

In this Issue: Celebrating National Men’s Health Week: June 12-18 Nutrition Tips for Getting the Most from Strength Training Can Vitamins Help to Save My Vision? Healthy Summer Picnic Menu Ideas Nutritional Care for Breastfeeding Moms Avoid Exercise Burnout in the Summer Heat Feature Food of the Month: Peach Healthy Recipe: Peach Cobbler Celebrating National…

Sleep-Weight Connection

Researchers at Northwestern University have found a link between eating and sleeping that can in fact affect your weight. Since the 1960s, the average amount of sleep American adults get has dropped from 8.5 hours to less than 7 hours per night. A similar pattern is occurring for young adults. As of 2004, only 23.5%…

Healthy Diet and Cancer

Tips for incorporating more fruits and vegetables into your diet: At breakfast, top cereal, pancakes or oatmeal with fresh berries, bananas or peaches. Pre-washed and pre-cut fruits or vegetables makes for a great easy, fast and healthy snack. Incorporating more salads into your diet is a great way to get in a lot of vegetables….

Breakfast Ideas for Adults

Here are some tasty and satisfying ideas for breakfast! Yogurt & Cereal Parfait: Mix vanilla or lemon low-fat yogurt with ¼ cup of nuts, fresh or dried fruit, and bran flakes in a cup or container. It’s perfect for home or for when you’re on the go! Ham & Egg Wrap: Slice a hard-boiled egg…

Spring 2008: To Your Health

In this Issue: Celebrating the 27th Anniversary of National Nutrition Month How Eating Breakfast Can Benefit Children The Link Between a Healthy Diet & Cancer The Best Foods for Spring Eat Your Way to a Good Night’s Sleep Feature Food of the Month: Figs Healthy Recipe: Fig and Oat Bars Celebrating the 27th Anniversary of…

Adding Fruit to the Festivities

Below are some tips on how to incorporate fruit into your holiday menu: Fruit can make a great refreshing dessert! Mix together fresh raspberries, strawberries, and blueberries with orange juice in a bowl. Place the mixture into the refrigerator for a few hours so that the flavors can blend before serving. Top a mixed fruit…



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