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So far onlinestaff has created 82 blog entries.


WJHL – How to keep your mind and body healthy in 2021 and stick to your resolutions

Along with fitness, nutrition and healthy eating are expected to be a focus for 2021.

“Keep it in context and do the best that you can do in your situation. So, if you need to buy […]

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 […]

A Healthy Lunch Doesn’t Have to be a Hassle

Packing lunch. Whether it’s for your child, spouse, or yourself it may be part of every school or work week. Most would agree having a satisfying, nourishing lunch really does improve the quality of the […]

How to Establish a Restful Sleep Routine

As kids across the Tri-Cities start back to school, a lot of parents are still struggling with their kids’ sleep schedule. Establishing a night time routine can be challenging for the whole family. Questions such […]

Sustainability In Health and Environment: Start with What’s On Your Plate

Sustainable living is a hot topic these days. It definitely has been in the wheelhouse and on the radar of this dietitian for a while now. Whether it be buying local produce opting for reusable […]

Sugar: a game of ‘hide and seek?’

Sugar. How sweet it is. Is it a villain, ‘the’ enemy, the end of health as we know it? Nah. Are manufacturers and food scientists using it to lure consumers with its pleasurable qualities? Absolutely. […]

Summer Vacation and Travel: A Dietitian’s Tips for Navigating Food Choices with Ease

For millions of Americans, summer is the time to get away. Whether it’s to the mountains, the beach or a dream all-inclusive European trip of a lifetime- most families take a week or so to […]

How to Mindfully Navigate Summer Celebrations

For many of us, as the summer heat increases so do the influx of events, parties, and holiday celebrations we have to navigate. Let’s get to the point, often these types of celebrations are filled […]

April Showers Bring May Edible Flowers?

Spring is in bloom and the colors of the flowers, green grass and budding tress are a welcome respite from the darker skies and gray washed landscape and colder weather winter delivered.
Flowers just have a way […]

What, who and why an Integrative Dietitian Nutritionist?

In the chaotic world of health and nutrition, it is easy to become overwhelmed, cynical and perplexed about what to do, who to turn to or how to support you and your family’s health.
There are many different types […]

Four Ways to Reduce Your Food Waste

March is National Nutrition Month and the theme is “Go Further with Food!” We already discussed how you can ‘go further with food’ as fuel by its power to enhance the quality and duration of your workouts but how about addressing how we […]

A Dietitian’s Take on Dehydration

We’ve heard it, we’ve read it, we’ve maybe experienced the brutal consequences of not getting enough at one time or another.
Most Americans are not getting enough of this nutrient in its purest form. What is it? WAAAH-TER – cue […]

Celebrating National Nutrition Month as Today’s Dietitian’s Top 10!

National Nutrition Month is such an exciting time in the world of nutrition and dietetics.
To add to this thrill – I am humbled and honored to have been nominated by my colleagues and chosen as […]

Go Further with Food… in your Workout!

Do you ever find yourself in a workout rut? You feel like you are killing it in the gym, you’re consistent in your workouts, but you just aren’t seeing the results you feel like you should be? You […]

Could your body be trying to tell you to change your diet?

Our bodies are amazing, intuitive, highly-intelligent communication centers. It send signals to us all day long, working around the clock. We recognize pain when something is not working properly, feel hunger cues when fuel is low, […]

Tips to Boost Immunity: Protect Yourself from Cold and Flu Season

You may think you are being diligent about flu prevention 101. You get the flu vaccine, wash your hands with hot, soapy water often, distance yourself from sick family members and co-workers. You’ve got the […]

New Year, No Diet: Resolve to Ditch the Diet Resolution!

New year, no diet: Resolve to ditch the diet resolution!

It’s that time of year again; 2017 in our rearview mirror and 2018 at our fingertips. Along with hopeful excitement, the new year tends to spark […]

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!

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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 […]