Sue Rose, MS, RD, LDN

My Diet Matters
mindset tips for exercise

Mindset Tips for Getting Your Exercise on Track

The holiday season is over! While it was fun, you ...
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5 Healthy and Easy Spices to Try Now!

Written by Gurleen Singh and edited by Sue Rose MS, ...
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healthy human dog snacks

Healthy Human Dog Snacks to Make Your Pooch Happy

Although I'm considered a human nutrition expert, I am not ...
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basil health benefits

Basil Health Benefits from a Little Leaf

What is basil anyway You know this herb! But do ...
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micro workouts for weight loss

Micro Workouts for Weight Loss: Is it Your Solution?

It's no secret that many people are overweight and unfit. ...
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how to eat better

How to Eat Better: 5 Practical Steps to Better Nutrition

If you existed through the pandemic by eating take out ...
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matcha tea

Matcha Tea: 5 Smart Reasons to Drink It

Matcha tea is rising in popularity in the United States, ...
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black food

Black Food: Pick These 7 to Make Your Diet Healthier

Ladies, who doesn't need that little black dress, right? It ...
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how to eat more vegetables

Eat More Vegetables: 10 Awesome and Easy Tips

I have spent the last 40 years telling clients to ...
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Menopause Weight Gain: 6 Smart Intervention Steps

What exactly is menopause? Simply put, menopause is a very ...
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Making Sense of Food Portions: Quick Visual Guide

A picture can be worth a 1000 words. This statement ...
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COVID-19 Lifestyle: Steps Taken Today Affect Tomorrow

We are over 5 months into the COVID-19 pandemic. As ...
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heartburn prevention

Heartburn Relief: Diet and Lifestyle Help

Recently a student in a college nutrition class I teach ...
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too much vitamin D getting the right amount

How Much Vitamin D? Tips to Get the Right Amount

As supplement sales go, vitamin D is one of the ...
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build a better diet in 3 easy steps

Build a Better Diet in 3 Easy Steps

In these crazy times, it can be very hard to ...
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trader joe's best bites

Trader Joe’s Best Bites for Entrees When Time is Tight!

It’s summer, and I cannot figure out why I am so busy! ...
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how to buy bread

How to Buy Bread: Shopping Tips for the Savvy Shopper

Ever wonder how to buy bread?  It’s just a simple ...
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Healthy Eating Strategies to “Beat the Clock”

Are you constantly feeling like you’re up against the clock ...
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grapes and dogs

Grapes and Dogs: Keep the Grapes Out of the Dog Bowl

Grapes are a healthy and easy snack for adults. And ...
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doctor refusing obese patients

Doctor Refusing Obese Patients: Weighing In

As I turned on the morning news the other day, ...
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healthy comfort foods

Healthy Comfort Foods: Pumpkin Pie & Minestrone Soup

Today, some major plans fell through, and I very unexpectedly have the ...
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Caffeine Kids: Is There Too Much in Your Kid’s Diet?

Reviewed by Sue Rose, MS, RD, LDN and updated December, ...
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Healthy Eating in 5 Simple Steps

Between “Dr. Google” and all the nutrition books available, it’s ...
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food staples for healthier eating

Food Staples for Healthier Eating: 6 Staples You Need Now

A “healthy” kitchen stocked with food staples is a pretty ...
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easy ways to fortify your diet

Easy Ways to Fortify Your Diet: Add Fruits and Veggies

I've had my nutrition practice for 29 years this month! ...
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sugar in cereal

Concerned About Sugar in Cereal? Pick These Cereals, Not Those

When you look at a Nutrition Fact Label, you can ...
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how to buy a healthy cereal

How to Buy Cereal to Make it Part of a Healthy Diet

Did you know cereal is a healthy nutrient dense carbohydrate? ...
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eating for beauty

Eating for Beauty: Pick These Foods!

Written by Tess O’Brien and Edited by Sue Rose, MS, ...
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clean up your dirty eating

Clean Up Your Dirty Eating in 7 Steps

We are all busy! My new clients all seem to ...
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flaxseed add to diet

Fabulous Flaxseed: Easily Add to Your Diet

It’s relatively easy to add flaxseed to your diet in ...
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summer salads

Summer Salads: Kale & Quinoa and Penne Pasta & Feta

Summer entree salads are perfect if you are tired of ...
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fast breakfast ideas

Fast Breakfast Ideas: Easy and Nutritious On the Fly

Grogginess in the morning? You know you should eat some ...
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nutrition realist or purist

What Dietitians Do: This Dietitian’s “Do’s and Don’ts”

Did you ever wonder what dietitians do for clients or ...
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nutrition realist or purist

Are You a Nutrition “Purist” or “Realist”?

It seems as though these days everyone has an opinion ...
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The Potential Hidden Danger in Your Cereal: Iron

We all know iron is something we need to stay ...
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cereals too much iron

Cereals With Too Much Iron? Pick These, Not Those!

Updated December, 2019 Do your regularly eat cereal? Did you ...
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lower your blood pressure naturally

Lower Blood Pressure Naturally: Eat This Nutrient!

According to the Centers for Disease Control (CDC), having high blood ...
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should you take supplements

Should You Take Supplements: Facts to Consider

News coverage over the last few days seems to be ...
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shrimp from thailand

Don’t Buy Shrimp From Thailand: Save the Fishing Cat

Not very long ago, I was in a major Chicago ...
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reasons to eat carbs

20 Reasons to Eat Carbs and Forgo the Beef!

Updated December, 2019 If you have a beef with carbs, ...
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tips to decrease triglycerides

Tips To Decrease Your Triglycerides: 6 Easy Steps

Do you need tips to decrease your blood triglycerides? Triglycerides ...
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probiotic supplements purchasing

Probiotic Supplements: 5 Purchasing Tips

Do you understand how to purchase probiotic supplements? Or, are ...
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50 calorie snacks

50 Calorie Snacks: Something for Everyone!

Do you like to snack? It seems most of us ...
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vacation weight gain

Vacation Weight Gain: Here’s How to Avoid It!

Guest post by Cole Millen, an avid traveler. Updated July, ...
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eating out healthy

Defensive Dining: Eating Out Healthy

Do you wish you could make eating out a healthy ...
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restaurant dining and health

Restaurant Dining: A Cost to Your Health and Wallet

My spouse and I are health conscious because I am ...
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mother's day reflections

Mother’s Day Reflections from a Dietitian Grandma

As I contemplate the upcoming weekend and Mother’s Day, I ...
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healthy July 4 menu

Cheers to a Healthy BBQ Menu this July 4

Holidays are times to gather and celebrate with family and ...
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chocolate ice cream roll cake

Ice Cream Roll Cake: A Versatile Holiday Recipe

I have been making this sponge chocolate ice cream roll ...
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dangerous supplements

Dangerous Supplements: How to Keep Yours Safe

Updated November, 2019 Many Americans naively pop vitamin and mineral ...
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fish oil for dogs

Fish Oil for Dogs: Good For Furry Friends Too!

As a practicing dietitian/nutritionist, I recommend fish oil to my ...
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How to Buy Vitamin Supplements: Be a Savvy Consumer

We are a pill popping society, and we know it. ...
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b12 for weight loss

B12 for Weight Loss: Is this Bunk/Junk Science?

Last evening the topic in my college nutrition class was vitamins. ...
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Making Weight Loss a Reality: 5 Surefire Simple Steps

Perhaps you started off the year with the best intentions, ...
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weight loss will power

Willpower for Weight Loss? Not the Best Strategy

Many of us think that it’s necessary to have willpower ...
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ice cream calories

Ice Cream Calories: 6 Tips to Lighten Up

Ice cream is a special summer treat. For many, summer ...
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Lose Weight, No Diet Required: Just Take These Steps

If you just can’t take another popular weight loss diet ...
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pediatric cancer moms

Pediatric Cancer Moms: The Most Amazing Moms I Know

I joined the pediatric cancer club in 2016 as the ...
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winter weight

Weight in Winter: 5 Tips to Halt a Gain

Do you worry about weight gain in winter? As frigid ...
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Without Wheat: Blueberry Streusel Teff Muffins

I decided to finally try using the teff flour I ...
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healthy spinach dip

Healthy Spinach Dip: A Appetizer With Less Calories

The merry holidays have arrived, bringing with them plenty of ...
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alcohol drink calories

Alcohol Drink Calories: Here’s How to Choose Wisely

The festive month of December has arrived. Along with extra ...
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100 calorie snacks

Low Calorie Snacks: 60 Simple 100 Calorie Choices

The holidays have arrived. You don’t want to gain ten ...
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healthy eating in 2020

Healthy Eating in 2020: See How Easy It Is!

The new year is here. Maybe a new you? As ...
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kale non salad recipes

Kale Recipes: 3 Non-Salad Ways to Eat This Superfood

Everyone is talking about kale, right? But why? And what ...
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Getting Rid of Gas: 10 Easy Eating Tips to Help

Feeling a bit too gassy, smelly, and embarrassed? Gas complaints ...
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drinking water and flouride

Drinking Water and Fluoride: Healthy for All?

For most of my life I never really thought much ...
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food sensitivities

My Food Sensitivities: A Dietitian’s Personal Perspective

When I was 40 years old, I became very ill-so ...
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coping with pet loss

Coping With Pet Loss: Try Walking to Ease Pain

Grief is what we feel at loss. The loss of ...
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foods for working out

Foods for Working Out: How to Fuel Up Properly

In the wake of America’s growing waistline, fitness trends have ...
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can dietitians write prescriptions

Can Dietitians Write Prescriptions? Sort Of!

When I started out in college, I began as a ...
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vitamin D how to get enough

Enough Vitamin D: A Dietary Challenge

Why is it so important? A large percentage of people ...
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foods for osteoporosis

Strong Bones: 5 Novel Foods for Osteoporosis Prevention

Osteoporosis: a silent stalker Osteoporosis is a public health problem ...
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keto diet healthy or harmful

Keto Diet: Healthy or Harmful? Depends Who You Ask!

We all know the keto diet is the rage, but ...
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color of food

Color of Food: Hidden Secrets to Health?

The color of food you eat is a factor in ...
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pediatric brain cancer research funds

All for Pediatric Brain Cancer Research: Chicago Marathon

Pediatric brain cancer research funds are the goal of one ...
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oats healthy

Oats: The Good and Bad

Oats, including oatmeal, can dish up some serious health benefits. ...
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magnesium for health

Magnesium for Health: Are You Getting Enough?

Magnesium has widespread implications for our health. It can relieve ...
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potassium and COVID-19

Potassium Food Sources and COVID-19

It’s been my experience as a practicing dietitian that most ...
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how to boost immunity

How to Boost Your Immune System in 6 Steps

I just returned from a lovely oceanfront vacation. When I ...
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potassium how to get enough

Potassium Food Sources: A Dietary Challenge

Updated 7/20 If you are concerned about healthy eating, you ...
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healthy college eating

Healthy College Eating: Tips From a New Grad

Written by Tess O’Brien and Edited by Sue Rose, MS, ...
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diet high in fiber

A Diet High in Fiber: A Solution for Many Health Problems

Fiber does a lot for your health. If you are ...
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How to Lose Weight By Thinking Differently!

Did you ever stop to consider that your thinking process ...
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lower calorie thanksgiving meal

5 Tips for a Lower Calorie Thanksgiving Meal!

With Thanksgiving around the corner, here are 5 simple ideas ...
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pressure cooker chicken soup

Pressure Cooker Chicken Soup: Yummy & Good For You

Homemade chicken soup made in my favorite Cuisinart electric pressure ...
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Turkey Croquettes: A Great Comfort Food Recipe

Those turkey scraps that don’t fit nicely on a serving ...
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buckwheat muffins

Without Wheat: Buckwheat Flour Muffins

Buckwheat flour muffins with chocolate chips Personally, I REALLY enjoy ...
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easter egg safety

10 Easter Egg Safety Tips: Keep Your Eggs Safe to Eat

Easter egg safety during the holidays The egg hunt is ...
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keep grilled food safe

Keep Your Grilled Food Safe at the Plate

With Memorial Day around the corner, grills will be fired ...
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healthy BBQ

BBQ: How to Make it Healthy and Pull Off Like a Pro!

We are finally in full summer swing. Of course, this ...
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green tea health

“Great” Green Tea: What’s in it for Your Health?

Green tea is probably the one beverage I can think ...
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Baked Beef Stew: A Perfect “Halloween” One Pot Meal

This one pot beef baked stew was always fondly referred ...
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healthy thanksgiving foods

Healthy Thanksgiving Food: Low Calorie and Delicious

The big turkey day is nearly here and many cooks ...
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chrongic fatigue

Chronic Fatigue: 4 Diet and Lifestyle Tips to Tackle

It goes by many names: chronic fatigue syndrome (CFS), systemic ...
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what to eat for chocolate fix

The Chocolate Fix: 8 Low Calorie Ideas

Most people love chocolate. And, most people occasionally have chocolate ...
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Vitamin Supplements for Seniors

While daily use of multi-nutrient supplements has fallen out of ...
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how to age well

How to Age Well: 5 Tips to Make it Happen

So, do you want to look your age? This topic ...
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CoQ10: Do You Need This Supplement?

I’ve never been a big pill pusher in my practice. ...
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Foods for Eye Health: How to Eat to Preserve Vision

Oh, the aging process! It comes with so many challenges ...
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health benefits of beer

7 Health Benefits of Beer: Happy Father’s Day

I know a lot of special fathers. And, almost all ...
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My Diet Matters

Eating in a Pandemic: How to Manage Healthy Eating

Oh, the overwhelming stress and anxiety that we are dealing ...
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Use this information at your own risk. Although I am a licensed IL dietitian/nutritionist, I am not your dietitian. The information in my blog Chew on This located at is for educational and informational purposes only. It is also my own opinion and subject to change in the future. Please consult with your own medical professionals for individual treatment.