Entries by Bonnie R. Giller

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! Try to include dark, rich yellow, red, and orange colored fruits and vegetables to your daily meal plans. These are rich in antioxidants and other nutrients…

Encouraging Kids to Enjoy a Healthy Halloween

Halloween night is an event that kids of all ages look forward to throughout the year.  It’s a time when they can dress up in crazy costumes, hang out with their friends, and collect a ton of candy.  Encouraging children from a young age to incorporate treats in moderation is your best bet for surviving…

Foods Rich in Vitamin D

While there aren’t many foods that naturally contain vitamin D, there are plenty of fortified foods to make up for it. The best sources of naturally occurring vitamin D are tuna, mackerel, and salmon, as well as fish liver oils. Small amounts of the vitamin can be found in beef liver, cheese, and egg yolks….

Get “Pumped” About Weight Training

Do you think that committing to weight training requires a lot of time? Think again! In just two to three 20 minute sessions of resistance training each week you’ll begin to see and feel serious improvements in your body. Not only does resistance training give you strength, but it also tones your muscles, improves your…

Finding Whole Grains Amidst a Tricky Ingredient List

Words You May See On Packages What They Mean whole grain [name of grain] whole wheat whole [other grain] stoneground whole [grain] brown rice oats, oatmeal (including old-fashioned oatmeal, instant oatmeal) wheatberries YES — Contains all parts of the grain, so you’re getting all the nutrients of the whole grain wheat flour semolina durum wheat…

Workout Tips for Your Body and Mind

Sometimes your mind needs a bit of a workout just like your body. If you want to increase your energy, feel happier, relax more, sleep soundly, or sharpen your memory, keep reading to learn how! Problem: It’s 3 pm and you’re ready for a nap…on your desk! Solution: Taking a quick walk or even just…

Are You at Risk for Osteoporosis?

There are many factors that determine who will develop osteoporosis. Certain people are more likely to develop osteoporosis than others. The risk factors that increase the likelihood of developing osteoporosis are noted below. Women have a greater risk of developing osteoporosis because women have less bone tissue and lose bone more rapidly than men. Women…

Spring 2006: To Your Health

In this Issue: Celebrating the 26th Anniversary of National Nutrition Month National Nutrition Month® 2006 – Key Messages Stress and Its’ Impact on Your Diet and Health Cigarette Smoking and Nutrient Intake Should You Be Worried About Osteoporosis? Feature Food of the Month: Tofu Healthy Recipe: Tofu Veggie Burger Celebrating the 26th Anniversary of National…

Tips on Avoiding Weight Gain When You Quit Smoking

Quitting smoking does not mean that you will automatically gain weight. Among people who do, the average weight gain is between 6 and 8 pounds. Roughly 10 percent of people who stop smoking gain a large amount of weight—30 pounds or more. You can control your weight while you quit smoking by making healthy eating…

Exercising for Osteoporosis Prevention

Bones become bigger, stronger and denser the more you place demands on it. If you do not engage in activity that puts a stress on your bones, then they do not receive any messages that they need to be strong. Those who do not exercise run the risk of having lower bone mass or density….

Winter 2005: To Your Health

In this Issue: Specialty Holiday Coffee Drinks and Your Health Top 10 Ways to Survive Holiday Parties Chanukah…the Festival of Lights… and Potato Latkes Lowering Your Cholesterol Count Replacing Herbs and Spices for Fats in Cooking Exercising the Winter Blues Away Feature Food of the Month: Pomegranates Healthy Recipe: Roasted Pomegranate Chicken  Specialty Holiday Coffee…

Thanksgiving Turkey Basics

Safe Defrosting Turkeys must be kept at a safe temperature during thawing. While frozen, a turkey is safe indefinitely. However, as soon as it begins to defrost, any bacteria that may have been present before freezing can begin to grow again. A package of frozen meat or poultry left thawing on the counter more than…

Exercising Safely Outdoors in the Winter Months

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…

Seasoning Suggestions Using Herbs and Spices

Beef: Allspice, basil, bayleaf, caraway, curry, chives, cumin, dill weed, dry mustard, green pepper, garlic, grape jelly, mace, marjoram, fresh mushrooms, nutmeg, rosemary, onion, oregano, parsley, pepper, sage, savory, tarragon, tomato, thyme and wine. Fish: Basil, bayleaf, curry powder, dillweed, dry mustard, ginger, green pepper, lemon juice, marjoram, fresh mushrooms, fresh ground pepper, paprika, parsley,…

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…



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