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

By |February 20th, 2018|

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

By |January 31st, 2018|

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!

By |January 10th, 2018|

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

By |December 10th, 2017|

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 […]

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

By |November 19th, 2017|

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 […]

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

By |October 7th, 2017|

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

By |September 18th, 2017|

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…

By |September 12th, 2017|

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

By |August 9th, 2017|

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

By |August 5th, 2017|

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!

By |July 13th, 2017|

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!

By |June 11th, 2017|

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

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

By |June 4th, 2017|

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?

By |May 6th, 2017|

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

By |April 9th, 2017|

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!

By |March 8th, 2017|

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

By |February 9th, 2017|

“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

By |January 16th, 2017|

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

By |December 11th, 2016|

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

By |November 19th, 2016|

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

By |October 27th, 2016|

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

By |September 8th, 2016|

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

By |August 6th, 2016|

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

By |July 10th, 2016|

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

By |June 4th, 2016|

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

By |May 12th, 2016|

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, […]

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

By |April 24th, 2016|

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 […]

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

By |April 17th, 2016|

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!

By |April 3rd, 2016|

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

By |March 26th, 2016|

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

By |February 27th, 2016|

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

By |February 20th, 2016|

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 […]

A Closer Look at the 2015 Dietary Guidelines with Monique Richard, RDN

By |January 18th, 2016|

Have you been keeping up with all the buzz about the newly released 2015 Dietary Guidelines for Americans?

The Dietary Guidelines for Americans (8th edition) are developed every five years. They are geared towards American consumers, […]

Kickstart Your Health for the New Year

By |December 30th, 2015|

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 […]

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Food for Thought This Holiday Season

By |December 22nd, 2015|

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 […]

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Make 2016 Your Year of Mindful Eating

By |December 12th, 2015|

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 […]

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Share the “First Wealth of Health” for #GivingTuesday

By |December 1st, 2015|

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

By |November 15th, 2015|

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 […]

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

By |November 8th, 2015|

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% […]

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A Happily Healthy Halloween

By |October 31st, 2015|

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 […]

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Addressing Hunger and Malnutrition

By |October 17th, 2015|

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, […]

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The Importance of Integrative Nutrition to the Future of Dietetics

By |October 11th, 2015|

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 […]

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Wholesome Goodness with Whole Grains

By |September 26th, 2015|

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 […]

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The Benefits of Yoga

By |September 17th, 2015|

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 […]

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Fad Diets: What’s Next?

By |September 10th, 2015|

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 […]

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Beat the Bloat!

By |September 4th, 2015|

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 […]

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

By |August 28th, 2015|

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 […]

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

By |August 21st, 2015|

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 […]

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So-y Confusing:

By |August 7th, 2015|

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 […]

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What is the Mediterranean Diet?

By |August 4th, 2015|

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 […]

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