As Seen On

food and health

Sugar is sugar – regardless the source

Cola comes with a wide variety of opinions and ideas. Some colas even advocate a more nutritious product, but is it actually healthier?IMG_0715

I created a video after noticing a cola advertised “made with pure cane sugar” by 365, the Whole Foods brand. Looking at the label, you see this “healthier” product actually contains  more calories and added sugar than the name brand Coca Cola.

Fancy marketing, healthier-sounding words and where products are sold will draw in consumers because it sounds like a better sweetener option. But is it really? Sugar is sugar!

Here’s the video transcript of the video.

Continue reading

Eat Out, Eat Well – The Guide to Eating Healthy in Any Restaurant – An Interview with Author Hope Warshaw

Greetings! We’re back for another Neily on Nutrition book series post together with Kristine James, featuring a book authored by my colleague Hope Warshaw, MMSc, RD, CDE, Eat Out, Eat Well – The Guide to Eating Healthy in Any Restaurant.


Hope has authored many books including Diabetes Meal Planning Made Easy, Complete Guide to Carb Counting: How to Take the Mystery Out of Carb Counting and Improve Your Blood Glucose Control, as well as a few books for her colleagues including Practical Carbohydrate Counting: A How-to-Teach Guide for Health Professionals.
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DASH Diet for Dummies® – an interview with the authors Rosanne Rust and Cindy Kleckner


It’s time for another Neily on Nutrition book series post together with Kristine James, featuring a book co-authored by my colleagues Cindy Kleckner, RDN, LD, FAND and Rosanne Rust, MS, RDN, LDN—DASH Diet for Dummies.

Rosanne is co-author of several books in the John Wiley & Sons For Dummies® series, including DASH Diet for Dummies, Hypertension Cookbook for Dummies, Glycemic Index Cookbook For Dummies®, Calorie Counter Journal for Dummies®, and a chapter about Diet Quality and Sweeteners in the textbook Sucrose, Fructose, High Fructose Corn Syrup, and Health.

Cindy has co-authored What’s Cooking at the Cooper Clinic and contributed nutrition chapters for Dr. Kenneth H. Cooper’s Overcoming Hypertension, Preventing Osteoporosis, and The New Aerobics for Women. She also co-authored (with Rosanne) Hypertension Cookbook for Dummies and developed recipes for the second edition of the Gluten Free Cooking for Dummies®.

Here is Kristine’s interview! Continue reading

Blueberries – the blue jewel! Celebrate its month and our nation’s birthday!

Red, white and blue – our nation’s colors. Two of those colors happen to be some of my favorite fruits! What’s better than strawberries and blueberries? Not much in my book. That’s why I take every opportunity to use them in one of my fave guilt-free desserts. Strawberry/Blueberry Shortcake with Whipped Topping. Continue reading

Why I love peanut butter (and you should too!)

Who doesn’t love peanut butter? I do! So much so that years ago my mom doctored up this Baby Blues cartoon and sent it to me. She used to hide it when I went to visit. (Honestly? I think she still does but claims she just ran out of it.) Yes, I love it that much.

Peanut butter culprit-mom

Peanut butter. It’s so, so good. And so good for you! In fact, it has a whole day devoted to it—there is a National Peanut Butter Day celebrated every January.  Continue reading

Popcorn: One of the best, most natural gluten-free snacks



Just like whole wheat, oats, quinoa, brown rice, and corn, popcorn is a whole grain, the lowest calorie whole grain. Per one cup serving:

  • popcorn, air-popped – 30 cal
  • popcorn, oil-popped – 55 cal
  • corn – 130 calories
  • oats – 160 calories
  • brown rice – 216 calories
  • quinoa – 222 calories

Due to the sheer volume you can consume, popcorn is terrific in filling up the belly. I love topping it with nutritional food yeast. What? If you’ve never heard of nutritional yeast, I know it might sound less than appealing, however if you’re familiar with it, you know what a great product it is. Takes like chicken. Just kidding. It actually has an appealing cheese flavor. Per 1/4 cup it has 45 calories, 6g protein and 3g fiber. Nice!

Bob's Red Mill Nutritional Food Yeast

Bob’s Red Mill Nutritional Food Yeast

It’s an excellent vegetarian cheese-like product.

Watch and/or read the transcription on how to make paper bag popcorn. It’s simple, quick, and friendly on the budget!

Video transcription

What’s your favorite snack? One of my favorite’s is popcorn. It is a fabulous whole grain snack—can’t do any better than that. However, popcorn comes in lots of different ways. Of course you have movie theater popcorn, which I must admit I do indulge on occasion. We all have our treats and that’s one of mine—not very often though.

And then of course you have microwave popcorn. It comes in different flavors—light, extra butter and so forth. Then there is whole popping corn, plain whole corn. When I was growing up—I’m dating myself—we used to make popcorn on top of the stove. Put some oil in a pan and listen to it pop. Lots of fun.

Paper bag popcorn

But, I am going to show you a way to make it really simple and in the microwave.

All you need is:

  • a brown paper bag
  • 1/3 cup of whole corn and
  • a microwave

Depending on the power of your microwave about roughly 3 minutes or so. You fold over the top just twice, put it in your microwave and what you are left with is a bag of popped corn that is sodium free, saturated fat free, preservative free, no coloring added, one ingredient versus over ten in the convenience package. Yes it’s convenient but what we get when we’re buying more convenient product is more preservatives, coloring, flavors and so forth.

I love whole grains. I love whole foods. I try to encourage them as much as possible. Really inexpensive too by the way—a great budget buy. Make your own popcorn.

So let’s get popping and we’ll see you at the movies!

Jennifer Neily, MS, RDN, LD, FAND
Registered Dietitian Nutritionist | Wellcoach® Certified Health Coach
For a 30-minute complimentary Ditch Dieting Forever Strategy SessionBOOK NOW!

Rethink food as fuel

Joanne “Dr. Jo” Lichten, PhD, RDN is an author, speaker, and media spokesperson. She has spoken to more than 1,000 companies, groups, and conventions. Dr. Jo has appeared on more than 300 TV and radio shows and has been quoted in hundreds of articles in magazines, newspapers and websites.

We’ve gotten to know one another over the years and I was thrilled to spend time talking about her latest book, Reboot: how to power up your energy, focus, and productivity.

Rethink food as fuel

Video Transcription

Neily:       I’m with Dr. Jo Lichten. She is a registered dietitian nutritionist and author of Reboot. Dr. Jo tell us what Reboot is about?

Dr. Jo:     (laughing) I’m not going to give away the book but you want a little bit about the premise.

Neily:      I do.

Dr. Jo:    This book is all about energy management. I mean look at the statistics. About 38 percent of all US workers say they’ve had fatigue in the last 2 weeks and by fatigue I don’t mean just like tired. I’m talking emotionally, mentally just spent. So Reboot is all about how to get that energy back.

Neily:      So how do we get that energy back? Don’t give away the secret but just kind of give us a little teaser about it.

Dr. Jo:    Well I start off with talking about where energy comes from. These lights run on electricity. Our cars run mostly on gasoline. What does the human body run on?

Neily:      Calories.

Dr. Jo:     You know that right? It runs on calories and the foods that we eat. And yet so many of us when we think about food we just think in terms of nutrients or we think in terms of dieting—how to lose weight and so some of us don’t eat in the proper way to fuel our body. Even if you were to spend all day in bed, you would burn about 75% of all the calories that you need because your heart is pumping, your lungs are breathing, your brain is functioning.

I mean your brain, 2 percent of your weight is burning about 20 percent of your calories. So we need to have calories all day. If you’re saying, “Oh I don’t have time for breakfast,” or “Who has time for lunch?” and then you (gobble, gobble, gobble) all night; you’re not fueling your body properly. All day long when you’re not fueling your body—it needs calories while you’re sleeping, while you’re sitting at the desk. If you don’t fuel your body, it’s basically running from (energy) stores. Now I know you’d like to think it’s coming from fat stores but we all know that isn’t working, right?

Neily:       Right.

Dr. Jo:     A lot of those stores are coming from our lean muscle mass. So we’re breaking down muscle all day long and then at night when we stuff our face, all those extra calories have to go somewhere and then it goes into fat. So every single day we’re losing muscle mass, we’re gaining fat—losing muscle mass, gaining fat. So REBOOT isn’t really about weight per say but you will find when you fuel your body when it needs to be fueled for energy, it’s a lot easier to control your weight.

Neily:      Okay, good healthy calories, great part of the book. Excellent! Dr. Jo’s Reboot is the book. We’ll give you another tip in a minute, if I can get her to share one of her secrets (smile).

Dr. Jo’s Reboot: how to power up your energy, focus, and productivity is available on Amazon.

Dr. Jo - blue jacket

Please subscribe to Neily on Nutrition video channel

Jennifer Neily, MS, RDN, LD, FAND
Registered Dietitian Nutritionist | Wellcoach® Certified Health Coach

Superfoods = Super diet


Really interesting discussion on a Twitter chat I participated in recently. For those not familiar with chats they’re an opportunity for tweet peeps to get ‘together’ at a certain date and time to discuss a topic. Everyone uses the same hashtag. For example #healthtalk is the tweetchat I participated in. Hosted by @EverydayHealth (, registered dietitian nutritionist Rachel Begun (@RachelBegunRD) was the special guest on the topic of superfoods.

What do you think of when you hear that word—superfood? Does a particular food come to mind? To some perhaps, but to many on the chat it was much bigger than that. Here were some tweet highlights: Continue reading

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