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 […]

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 […]

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 […]

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 […]

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, […]

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 […]

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 […]

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 […]

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 […]

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 […]

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% […]

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 […]

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 […]

So-y Confusing:

The Low-Down on the Safety of Soy Foods
In the last couple of years, the soybean and soy foods have been greeted with a health halo. Yet, the public often worries that this nutrient-rich plant is dangerous and […]

What is the Mediterranean Diet?

The Mediterranean Diet is really a testament to eating local, fresh, and proportionate to nutritional needs.
The geographical areas surrounding the Mediterranean Sea (think Italy, France, Spain, Morocco) were difficult to farm due to challenging terrain […]

Sumptuous Summer Smoothies for Joint Health

Are you suffering from joint pain?
Smoothies can be a convenient and tasty way to “up the ante” nutrition-wise in your diet, and may provide nutrients to support the health of your bones and joints.
This month […]

Top 5 Reasons to See an Integrative RDN

But first check out my previous post What Do Integrative Dietitian Nutritionists Do?

1.)    We’re here to help and listen. We don’t judge you for the choices you make, we work to educate you, find interventions, […]

Do Physicians Need Nutrition Education?

Why Dietitians and Doctors Must Work Together
The state of nutrition education in medical schools is pretty grim, and several recent news stories have brought to light the reality of how little nutrition training med students […]