- Home page
- About Bonnie
- Consulting Services & Lecture Topics
- Diet Tips & Recipes
- Contact Bonnie
If you like to watch cooking shows --you need to see this video:
Click HERE for details.
We’ve been told that the more color a fruit or vegetable displays, the more nutrients you’ll find within. Although this may be true for some produce, “White Vegetables: A Forgotten Source of Nutrients” – published this month in the American Society for Nutrition’s journal Advances in Nutrition – reminds us that when it comes to veggies, we ought to pay attention to white.
The new research shows that there is not as strong a relationship between color and the vegetable’s nutrient and polyphenol composition as previously believed. Even colorless or white veggies, like potatoes, onions, turnips, parsnips, cauliflower and mushrooms, make a generous contribution to the many essential nutrients we lack in our diets – particularly fiber, potassium and magnesium. These also help improve overall veggie intake among children, teens and adults.
The potassium content of a potato is especially attractive, since 97 percent of Americans don’t get enough of this important nutrient, which plays a key role in managing blood pressure. We often rely on the banana’s reputation as the potassium king, but actually, a small, plain baked potato with skin (138 grams) provides 738 milligrams of potassium and only 128 calories. A large banana (136 grams) provides a similar number of calories, but considerably less potassium: 487 milligrams.
A medium potato with skin also provides nearly 4 grams of fiber, another nutrient we’re often short in. That’s equivalent to the amount of fiber in half a cup of broccoli. Potatoes also contain vitamin C, iron, magnesium, phosphorous, thiamin, riboflavin, zinc, boron, copper and folate, which make it a great gateway veggie. It’s well-liked by all age groups and is easy on your wallet. Here’s how you can bring out the best in your spuds: Continue reading
In the 1980s, people treated foods that contained cholesterol as if they carried a disease, not realizing that trans and saturated fats were more harmful to their bodies than cholesterol itself. Eggs are one of the best and most affordable sources of high quality protein available to us. This protein-rich, satisfying food can also help you lose weight by keeping you full at only 70 calories per egg. Continue reading
Let’s face it: Sometimes it’s how much, not what, you eat that causes you to blame the dry cleaner for shrinking your clothing. So often clients come to me frustrated and puzzled about why their pounds aren’t pouring off, even though they’ve slashed carbs and ditched fats. What they don’t realize is that even healthy foods have calories. A piece of fish the size of your plate and a mountain of edamame is not going to lead to that svelte silhouette. Keeping an eye on portion sizes and eating with your stomach instead of your eyes, mouth, or wallet is a surefire way to help you get where you want to go.
Here are five important tips that will help keep you from tipping the scale: Continue reading
The story of Chanukah describes how only one day’s worth of oil, used to light the candelabra in the ancient Jewish Temple, miraculously burned for eight days. (For a bit more background, the Temple had been ransacked by the Greeks, who had tried to conquer Israel; the Maccabees, the Jewish army that successfully revolted against the Greeks, returned to the Temple and lit the lamp, or menorah, with the oil they found.)
Considering the cooking practices of today’s chefs, it truly would be a miracle to make that amount of oil last so long! In fact, although it wears a heart-healthy halo, oil is highly caloric, and most people don’t realize that they could be carrying extra pounds because of the quantity of oil they consume. It’s hard to believe that one cup of oil (even clear, extra virgin olive oil) contains about 2,000 calories!
Although oil is a beneficial fat, along with nuts, seeds, and avocados, you might want to go easy on the grease if you’re watching your weight. For sustained health and well-being, especially during the celebrations of the holiday season, try not to overindulge. That way, you won’t have to work so hard to reverse any weight gain once the new year arrives.
So, on this Festival of Lights, here are a few tips to help you lighten up your intake: Continue reading
You may have heard of the “Freshman 15,” a reference to the amount of weight some students seem to gain during their first year of college. But what about the “Recession 15″? That’s right. If we’re not careful, thinner paychecks could lead to heftier waistlines. But you can eat healthy on a budget.
Here are some tips to help you get the biggest bang for your buck without blowing your calorie allowance: Continue reading
We’re all big salad eaters in my home … except for one of my sons. He would turn his nose up at any colorful creation I tossed together—until I realized the right tactic. I knew that he adored mangoes, so I considered his preference to craft the bridge between his plate and the salad bowl. I prepared a separate dish for him: a few chopped lettuce leaves topped with a whole, diced mango. While the rest of the family ate salad, he had his own special appetizer. This practice was repeated on other nights, except the lettuce-to-mango ratio increased regularly. Other ingredients were gradually added, and today, my 6-foot, 4-inch young man is making his own fruit and veggie medleys.
It’s not just kids that shun salads. Adults often opt for less nutrient-rich, calorie-laden appetizers and miss out on these satisfying dishes. Whether served as a side or a main, here are some helpful hints to get you psyched for salads: Continue reading
When we turn the calendar page to September, thoughts of crisp weather and colorful leaves come to mind. Not whole grains. But September is Whole Grains Month, so get ready to add some flair to your sandwich, pasta dish, and breakfast cereal. Continue reading
We’ve all heard the expression “shop the perimeter of the store.” But if you skip the middle, you’re missing out on a wealth of wholesome, delicious food choices. Your supermarket shelves are filled with hidden treasures that you shouldn’t pass up. Like beans, one of the most neglected and under-valued items.
Beans provide myriad health benefits, and they fit into several different food groups: Continue reading
Paula ‘Diabetes’ Deen: In a few short days, it’s almost as if the disease became her middle name. Whether it’s Facebook, Twitter, web sites or tabloids, you won’t find a story today without seeing her name and diabetes used in the same sentence.
The first time I saw Paula Deen she was making a frosting for a cake. “And now just add a box of confectioner’s sugar,” she said. These words rolled off her tongue as easily as butter melts in a hot pan. She is known for her sugar-filled, fat-laden style of cooking, and for portraying these meals as everyday foods instead of decadent “sometimes” treats. Her approach to food preparation could exacerbate diabetes rather than control it.
So now that her hidden 3-year-old medical issue has become public knowledge, where will she go from here? Continue reading
Let me start by being totally honest with you — I have only made one New Years resolutions that I kept. Last year when I turned the page from December 31st to January 1st, I vowed to begin keeping an electronic calendar and put down the pen and paper journals that I clung to for decades. Those of you that are less technologically challenged than I am might look upon this as a small feat, but for me, this was a big step, and I have not looked back. Continue reading