About Nutrition-In-Sight Editor

Eliza B. Mellion, M.S., RDN is a plant-based nutritionist who received her graduate degree in Nutrition from the University of Massachusetts, Amherst and completed her dietetic training through Simmons College.

2019 Reboot: Hit the ‘refresh’ button

Ready to change your thoughts and habits around food and health?

We are one week into the
New Year and most of us are still recovering from back-to-back family dinners, decadent
holiday treats and beverages, bubbly cocktails […]

Richard named Fellow of Academy of Nutrition and Dietetics

January 2019

Monique Richard, MS, RDN, LDN, has been named a Fellow of the Academy of Nutrition and Dietetics (FAND). This designation recognizes Monique’s commitment to the field of dietetics and celebrates her professional accomplishments and […]

Sip on this! Warm drinks for cold days

The demand for nourishing, functional and natural beverages has never been greater! 
Walk the aisles of your local grocery store, stop into your favorite cafe, or scroll through Instagram and you’ll be sure to find a […]

This Thanksgiving, Give the Gift of Health


As Thanksgiving approaches, there is no better time to appreciate and give thanks for our own health and happiness, and spread this health and wealth to others who may find themselves in a tough spot […]

The Teal Pumpkin Project®: Raising awareness of food allergies and promoting inclusion

Guest post from Eliza Mellion, MS, RDN, CPT

Have you heard? Food Allergy and Research Education (FARE) has launched a global movement to create a safer, more inclusive, and happier Halloween for ALL children – introducing […]

Indulge in Mindful Eating this Halloween!

Autumn has arrived, and with it colorful leaves, fresh apples, pumpkin spice, and of course Halloween and the availability of endless sweets and treats!
In my latest article in Health and Wellness Magazine I discuss how […]

Tips for a Healthy and Happy Holiday Season

Food and nutrition are the foundation of health and wellness – from preconception all the way throughout the lifespan. Food is the fuel for our bodies — shouldn’t we choose the most protective, beneficial, and […]

Breathe healthily, live happily – it’s the Great American Smokeout!

We all know that smoking is “bad” for us, but what does that really mean?? This past week marked the American Cancer Society’s Great American Smokeout, an ongoing event that, since the 1970s, has aimed […]

Healthier Halloween How-To’s with Monique Richard, MS, RDN, LDN

Fall has arrived, and with it colorful leaves, fresh apples, pumpkin spice, and of course Halloween and the temptation of endless “fun sized” candy and sweets!
In my latest article in Health and Wellness Magazine I […]

Celebrate September! It’s National Yoga Month and Fruit & Veggies More Matters Month

Renew you mind-body practice with yoga and healthy eating! This month celebrates two of my favorite things — Yoga and Nutrition. As a Certified Yoga Teacher AND an Integrative Registered Dietitian Nutritionist, I love sharing […]

The Bitter-Sweet Truth About Added Sugar…

Confused about Sugar? How much is OK? Is it really thaat bad?

Wondering what Added Sugar even means??? This refers to the amount of sugar added to a product during processing, which would not naturally be […]

Plenty of Reasons to Go Plant-Based: Exploring the Evidence

Plant-Based: From vegan, vegetarian, flexitarian, and everything in between – are any of these diets right for me?
I was recently interviewed by the Johnson City Press about the rise in Vegan diets across the country. […]

Pack a Healthy, Hassle-Free Lunch – Tips & Tricks for You and Your Family

Summer is coming to a close! There is a whirlwind of chaos coming right around the corner as the new school year approaches – Are you prepared?

Take advantage of the summer months to plan […]

My Favorite Summer Recipes as Seen on WHJL’s Daytime Tri-Cities!

Looking for fresh and easy summer meals?
With the summer months so full of on-the-go outdoor activities, get-togethers, and socializing with friends and families, it can be hard to slow down and spend time cooking in […]

My Favorite Healthy & Quick Smoothies as Seen on WHJL’s Daytime Tri-Cities Good Eats!

🍋 🍌 🍉 🍇 🍓🍏 🍎 🍐 🍊 🍋🍌 🍉 🍇 🍓🍏 🍎 🍐 🍊🍋 🍌 🍉 🍇 🍓🍏 🍎 🍐 🍊🍓🍋 🍌 🍉 🍇
Looking for some go-to smoothies to give your mornings an extra […]

Is PMS Cramping Your Style? Try These Diet and Lifestyle Hacks

Is your menstrual cycle taking over your life?
You may have noticed that your menstrual cycle influences your mood, energy levels, appetite, digestion, and sleep throughout the month. Using the principles of integrative and functional medicine, […]

What’s So Super About Superfoods?

Ah, Superfoods! From acai to pomegranate juice, blueberries to kale salad, this label has landed on a wide-range of common and exotic grocery store products and restaurant menu items in recent years. But what exactly […]

Branch Out with Olive Oil and More! Navigating the World of Oils

All oils are not created equal, but an explosion of oils on the market in recent years has left many consumers at a loss. Knowing some basic information can help you make the best choice […]

Happy National Nutrition Month – Learn Why I Became a Registered Dietitian Nutritionist!

March is the Academy of Nutrition and Dietetics’ National Nutrition Month – and March 8th is Registered Dietitian Nutritionist Day!

“Registered Dietitian Nutritionist Day commemorates the dedication of RDNs as advocates for advancing the nutritional status […]

It’s Time to Talk About It: Eating Disorder Awareness with Monique Richard, MS, RDN, LDN

“Spearheaded by the National Eating Disorders Association, the goal of National Eating Disorders Awareness (#NEDAwareness) Week is to shine the spotlight on eating disorders and put life-saving resources into the hands of those in need. […]

The Benefits of Personalized, Integrative Nutrition

Integrative Nutrition puts all the components together.
From the knowledge attained as a registered dietitian nutritionist to the many components of integrative and functional medicine — an Integrative RDN combines it — and takes it a step […]

Health Benefits of Tea with Monique Richard, MS, RDN, LDN

Globally, tea is one of the most widely consumed beverages–with its rich history and a vast number of different varieties, tea has earned its reputation as a tasty, refreshing, stimulating, and health promoting beverage for […]

Taking a Moment to Give Thanks for Good Nutrition with Monique Richard, MS, RDN, LDN

Good nutrition and health are the foundation for…just about everything!

Anyone that has been sick or has had to manage a health condition themselves or with a family member can appreciate the importance of health in […]

Treat Yourself to a Healthier Halloween

You don’t have to be a kid to enjoy the spooky spectacle that is Halloween! But if you’re concerned about going overboard with the treats this year, have no fear! 

While snacking on Halloween candy can […]

Eating Breakfast: One Step Towards Preventing Childhood Obesity

September is National Childhood Obesity Awareness Month, and with the school year ahead it’s the perfect time for parents to reflect on and work towards solutions to the health crisis facing the children of our […]

Spice Up Your Life…With Spices! From Monique Richard, MS, RDN, LDN

Ah, spices! Known for adding flavor, warmth, color, and variety to our food, science has now shown that many of our favorite spices hold potent health-promoting properties as well.

The benefits of spices include blood-glucose […]

Food Safety Tips for Summer Fun

Summer is in full-swing and it’s the perfect time for outdoor cookouts, dinner parties, and picnics. But without taking the proper precautions, the combination of leisurely summer get-togethers and the hot weather can create the […]

Sweet Sabotage: The Hidden Health Costs of Sugar-Sweetened Beverages

With the beginning of the summer heat upon us, you may find yourself reaching for more and more of those sweet iced-teas, coffee drinks, or cold sodas–drinks known as Sugar-Sweetened Beverages. Sugar-sweetened beverages are the […]

National High Blood Pressure Education Month with Monique Richard, MS, RDN

The month of May marks High Blood Pressure Education Month, brought to you by the CDC to launch awareness of the importance of high blood pressure prevention and control.

High blood pressure, also known as hypertension, […]

Beans, Peas, Lentils, Oh My! It’s 2016, The Year of The Pulse with Monique Richard, MS, RDN, LDN

Beans, peas, and lentils (which includes peanuts and soybeans) belong to the pulse family, more commonly known as legumes. Though once frequently present at the dinner table, the use of most beans in the United […]

Polycystic Ovary Syndrome (PCOS): A Diet and Lifestyle Approach with Monique Richard, MS, RDN, LDN

Polycystic Ovary Syndrome (PCOS), which is often mistakenly confused for a condition restricted to the female ovaries, is in fact a metabolic disorder that is under-diagnosed and under-treated.

A diagnosis for PCOS is made by meeting […]

Water: Drink to Your Health!

This week brings us both National Public Health Week and World Health Day. In honor of this week focused on health, let’s talk about water: an essential nutrient which too many of us often do […]

Debunking the “High Cost of Healthy” Myth with Monique Richard, MS, RDN

Today I’m devoting some time to do a bit of myth busting about the cost of healthy eating. You’ve probably frequently heard that eating well is expensive. Plant-based, vegetarian and Mediterranean style diets can be […]

Keeping Up with Your Commitments: Maintaining your Healthy Habits with Monique Richard, MS, RDN

It is almost March of 2016, and you may be noticing that those healthy habits and lifestyle changes you resolved to make for the New Year (like eating more plants!) may quickly be falling by […]

National Eating Disorders Awareness Week with Monique Richard, MS, RDN

Tomorrow marks the start of National Eating Disorders Awareness Week.

In honor of this, I’d like to take a moment to highlight the work of the Tri-Cities’ first and only Eating Disorder Resource Center, A Place […]

Kickstart Your Health for the New Year

This year we have heard a lot of news about the downsides of eating meat, and the health benefits of moving towards a plant-based diet.
In October, the World Health Organization (WHO) published a report in […]

Food for Thought This Holiday Season

Remember, you don’t have to skimp on flavor to enjoy your holiday and New Year celebrations with peace of mind! If you are cooking at home, try experimenting with new herbs, spices, and flavorful side […]

Make 2016 Your Year of Mindful Eating

How about adding some mindfulness into your new year’s resolutions for 2016? Being mindful and present, especially with the food you eat, can help you alter habits, perceptions, and attitudes. Research has shown even our […]

Share the “First Wealth of Health” for #GivingTuesday

We are now in the throes of the holiday season and all of the excess eating, shopping, drinking that comes with it!

Today, Tuesday December 1, 2015 is #GivingTuesday, a global day dedicated to giving back […]

Healthy Eating During the Holiday Season

The holiday season is nearly upon us! With all the joy, warmth, and family and friends this brings, for many people the holidays can also be a time of stress and anxiety. Holiday meals and […]

“Eat Well America!” It’s American Diabetes Month

November is American Diabetes Month, and the American Diabetes Association has declared this year’s theme “Eat Well, America!”
Did you know every 19 seconds someone in this country is diagnosed with Type II Diabetes? Nearly 10% […]

A Happily Healthy Halloween

For healthy, well-nourished kids and adults, eating candy is okay–in moderation. While our favorite Halloween trick-or-treats should not be an everyday part of the diet, Halloween time and holiday seasons do involve special sugary treats […]

Addressing Hunger and Malnutrition

Hunger and food security are issues close to my heart—they are SOLVABLE problems that affect us both here in the United States and throughout the world. While globally we produce enough food to feed all people, […]

The Importance of Integrative Nutrition to the Future of Dietetics

I just returned from a whirlwind trip to Nashville, Tennessee for the Academy of Nutrition and Dietetics’ annual Food and Nutrition Conference and Expo (FNCE). I came back inspired and re-energized by all of the […]

Wholesome Goodness with Whole Grains

Fall has officially knocked on our door with its crisp air and all the goodness that comes with it—can you say pumpkin spiced everything? When I think of Fall, I think of apple picking, the […]

The Benefits of Yoga

As an integrative registered dietitian nutritionist (RDN), I think it is critical to be well-versed in three areas: the clinical/medical nutrition therapy aspect, practical culinary/cooking/shopping/preparation application, and the physical activity wellness/life balance component.
I have been practicing yoga for nearly […]

Fad Diets: What’s Next?

I keep a journal of the questions I am asked daily (to be turned into a book one day, stay tuned!)
Often dietitians encounter assumptions about nutrition and topic-related questions that may not have a factual […]

Beat the Bloat!

Are you experiencing bloating, abdominal discomfort or water retention that seems to keep returning?
Several contributing factors may be involved in bloating: food sensitivities, dietary choices, and lifestyle factors.
Common possible sources of bloating are:
•    Carbonated beverages […]

The Power of Small Gestures: Reflections on a Recent Trip to Haiti

As part of my work with the Azil Foundation, a small not-for profit organization focused on medical, nutrition and educational support in northern Haiti, a couple weeks ago I traveled, for the second time, to Cap […]

“Brown-Bag” Lunches: A Simple Way to Good Nutrition

It’s time once again for the yellow buses to fire up their engines and backpacks to be loaded with all the goodness that school brings!

While parents are either crying tears of joy or sadness at […]