Bonnie Roill, RDN, CWHC, HSC, Author at B3 Nutrition – Page 2 of 5

Why chewing your food properly is important for your overall health and wellbeing

Did you know that you should chew your food a minimum 15 times before swallowing. In some cases upwards of 30-40 times! When it comes to chewing your food a good rule of thumb is to chew till food has turned to liquid and well-mixed with saliva; a piece of hard vegetable will take longer…

The 5 things you need to know about meal prepping

Meal Prepping 101 Formal meal prepping was the last thing on my mind when I was a teen but I did take an early interest in planning my meals even back then. My interest leaned more with baking than cooking. Those snow storms in Western New York make for long winter nights that go well…

5 Tips to Make you Love Meal Planning

Meal Planning 101 Here’s what happens when you don’t use meal planning. Have you ever come through the door after a long day of work or other commitments and realize you don’t have any food in the fridge to make a meal? Or you forgot to take the chicken out of the freezer to defrost…

5 Nutrition Bars for women on the move that taste good!

5 Best Nutrition Bars for Women Let’s cozy up to the “bar” … Decades ago “nutrition bars” were nasty tasting soy-based bars used mostly by the body building community. Today, bars are part of our grab-and gobble society. The number of choices can make your head dizzy! Setting taste aside, nutrition bars are not created…

5 Tips to Recover from Summer-Time Eating

Recovering from Summer-Time Eating Summer-time is showing signs of exiting; children are returning to school and summer final sales are in progress tipping us off that it’s time to recover from summer-time eating. When the glow of vacation fades we may notice a few things have changed. All those patio parties and umbrella drinks may…

5 Healthy Summertime Beverages that Clean Eaters Love

Toting around a water bottle has become de rigueur for clean eaters even if you don’t live in a desert state like Arizona. This signals that keeping hydrated is on the front burner for many. Plus the desire to reduce the sugar has become the number one nutrition concern of Americans accorindg to a recent…

5 Proven Ways to Banish Belly Bloat and Look Smashing for the Holidays!

How to stop a ballooned belly from taking the fun out of wearing skinny jeans and pencil skirts There is nothing as annoying as having a fabulous holiday outfit to wear but feel (and see) the effects of belly bloat. One too many bites of sweet potato casserole or even that last bite of healthy…

10 tips to avoid going down the sugar rabbit hole this Halloween!

Scary prices for scary sugar-rich foods I look forward to receiving the Wednesday ads from the various supermarkets in my area. However, this week, the front page ad caught my attention “scary prices.” The foods offered for these scary prices brought the thought immediately “scary prices for scary sugar-rich foods!” You see, the foods on…

Hormone imposters: how to stop them from stealing your testosterone

Hormones – not just a problem for women anymore! My new client presented with a laundry list of symptoms; fatigue, weight gain, decreased libido, and hot flashes. The only difference – this client is a 37 year old male, not my usual mid-aged woman suffering from a hormone imbalance. Lab tests revealed that this man’s…

How to join the hottest trend in nutrition – Clean Eating!

Clean Eating Movement As a seasoned Dietitian, I’ve seen food trends come and go. From the Cambridge diet to the South Beach diet or the perennial cabbage soup diet – there is always an “it” diet of the year. Earlier this year, over 400 Registered Dietitian Nutritionist completed the fourth annual 2016 “What’s Trending in…

How to overcome jet lag to have an outstanding vacation!

Jet Lag – the unrecognized spoiler of vacation time Making plans to travel to another state or country this summer? Researchers say that the anticipation of a vacation is almost as good as being on the vacation itself. However, our expectations can be deflated when we experience the effects of jet lag. Jet lag is…

10 Sensational foods to add sparkle to your summer

Sparkling foods for summer that are good for you! Summer eating can go down one of three lanes, one lane includes daily choices of fresh veggies, grilling more chicken and fish than beef, having fresh fruit for dessert; another lane means you’re eating leans toward more grazing on convenience, bagged foods (chips, crackers, cookies); lots…

6 reliable ways to prevent obesity creep while on vacation

6 Ways to prevent weight gain while on vacation Vacation time, whether it’s a “stay-cation”, “sailing the seas”, or lakeside fishing, willpower and motivation can vanish as soon as we hit the road or step into the airport. We have proof that vacations are the second most frequent time of the year to experience weight…

4 myths that shouldn’t stop you from detoxing

Detox Details: The truth about detoxing Thanks to much of what we hear in the media, detoxing has earned a reputation for being unhealthy, unnecessary and even unsafe. When you hear the word “detox” what comes to your mind? All liquid diet Expensive supplements Deprivation Short-term gains The truth is, detoxing doesn’t have to involve…

Startling way to boost sleep, eat fiber!

Meet the fiber queen! Back in the late 80’s my co-workers gave me the nickname of “fiber queen.” Having graduated with a bachelor’s in clinical nutrition in the early 80’s, my student notes were full of then groundbreaking research on fiber by British researcher, Dr. Denis Burkitt. Dr. Burkitt noticed that there was a much…