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Articles by Bonnie

Menopause and mealtime: Is it time to invite some seedy and nutty friends your table?

What is it about seeds and nuts that make me cringe? Maybe it’s my mother’s voice saying “chew those nuts well so you don’t end up with a tummy ache.” Then maybe it’s what I learned over 30 years ago about seeds and nuts while studying to be a dietitian: “seeds and nuts are concentrated forms of calories (aka “calorically dense foods”) and should be avoided when trying to lose weight. CLICK HERE to continue.

10 Ways to Sidestep Holiday Stress

From Halloween eve until Super Bowl Sunday, the holidays create more opportunities for anxiety to get a foothold than a tile roof makes for Santa's reindeer.

Here are 10 ideas to help you keep your own "steady footing" during the upcoming season.

1. Take good care of yourself. Don't forget to put "you" on your "to do" list. While it's easy to get caught up in the holiday whirlwind, don't abandon healthy habits or neglect your needs. Eat healthfully, get plenty of rest, exercise. As a women in mid-life, the additional stress of the holidays can increase the hormone cortisol resulting in additional fat storage around the middle.

2. Make "to do" lists with clear priorities and set aside … CLICK HERE to continue.

Avoiding the "Holiday Spread"

"Weight gained over the winter holidays isn't lost during the rest of the year!" This was the conclusion of co-author of a study at the National Institute of Child Health and Human Development (NICHD) and the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK); Susan Z. Yanovski, M.D., Executive Director of NIDDK's National Task Force on the Treatment and Prevention of Obesity.

At a recent holiday hike at Pinnacle Peak Park, in Scottsdale Arizona, this past week, many of the out of town visitors were taking advantage of the 60+ degree weather (unseasonable cool even for of Scottsdale) to burn off some of the extra calories being consumed as the holiday season gets underway.

Comments such as … "I have to work off some calories" and "I've only gained 2-3 pounds over the holiday season so far; that's not much! … were common.

It isn't much; if you lose the 2-3 pounds in the next year, however; … CLICK HERE to continue.

"Home Plate”: The Supermarket!

Stop worrying about how you can get your hands on the latest exotic fruit that promises to "melt" away fat. Controlling your weight often means getting "back to basics."

Returning to the "basics" means embracing an “eating style” founded around foods purchased close to their natural state. If it comes in a cardboard box it's had the heavy hand of processing laid upon it.

As I repeatedly share with my clients, it all starts with … CLICK HERE to continue.

Chia Seeds

There is documented evidence that chia seeds were used as a food as early as 3500 B.C, and served as a cash crop in central Mexico between 1500 and 900 B.C.

The Aztec diets, consisted of mainly four grain crops; maize (corn), beans, chia and amaranth. (Approximately 60 species of herbs, with inflorescences and foliage ranging from purple and red to gold). “Chia seeds were eaten as a grain alone or mixed … CLICK HERE to continue.

Eating Lean to look lean and foods that love your heart

We often hear about foods that are "heart healthy" yet researchers state that weight loss is actually one factor that they can consistently see that results in a reduction in the inflammatory process that triggers heart disease in humans.

"Eating lean to look lean" requires carefully selecting foods that are known to have heart healthy properties while being mindful of the caloric effect. Some foods are more …CLICK HERE to continue.