Cut Back, Don't Cut Out

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Trying to eat healthy doesn't mean you have to give up the foods that you love.  In fact, many people who try to completely cut out one of their favorite "bad" foods (such as bacon, oreos, Pepsi, etc.) end up overindulging during a stressful situation, which then leads to feeling guilty or discouraged.  Don't kid yourself.  Life will give you stress.  It's better to allow yourself a cookie or a soda every now and then to satisfy that craving than to completely deprive yourself and then later overindulge.

Colleen Forrest, RDN, LDN
Spectrum Health Services, Inc.

Say Yes to Carbs

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Kick those no carb diets to the curb!  Carbohydrates are an essential nutrient in our diet which supply energy.  However, some sources of carbs are much more healthful than others.  September is whole grains month.  Whole grains include sources of carbs such as whole wheat, brown rice, oats, and barley that contain the WHOLE grain: the germ, bran, and endosperm.  Refined grains such as white bread, rice, or pasta only contain the endosperm and are therefore lacking in a variety of nutrients.  In other words, when it comes to carbs, whole grains give you more bang for your buck!

Colleen Forrest, RDN, LDN
Spectrum Health Services, Inc.

Keep Your Scoops Light

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Ice cream can be a refreshing treat during the summertime if consumed in moderation.  In addition, “light” ice cream vs. the regular ice cream of the same brand contains by law half the fat or one-third of the calories.  Therefore, making the switch to lighter scoops could mean lighter body weight over time!

Colleen Forrest, RDN, LDN
Spectrum Health Services, Inc.

Control The Condiments

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Sometimes we think we are being healthy by having a salad or light sandwich.  However, extra calories can creep up on you from salad dressings, mayonnaise, mustard, BBQ sauce, etc.  Always ask for condiments on the side and add as needed.  You may be surprised how much less you use!

 

Colleen Forrest, RDN, LDN
Spectrum Health Services, Inc.

Easy Weight Lost Tips

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It takes 3500 calories to gain a pound.  If you want to lose 1 pound in a week, cut out 500 calories from your intake per day.  This is the equivalent of two 20 oz. bottles of Pepsi a day, for example.

Colleen Forrest, RDN, LDN
Spectrum Health Services, Inc.

Skip The Skin

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Removing the skin off of meats such as chicken is a great way to save some extra fat and calories.  However, it doesn’t have to also skip out on the flavor.  Cooking with the skin on and then removing it just before eating still allows flavor to spread through the meat, giving you a healthier, yet still delicious alternative!

Colleen Forrest, RDN, LDN
Spectrum Health Services, Inc.

Use It or Lose It!

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Weight and BMI tend to peak between ages 50 and 59.  If you don’t use your muscles regularly and exercise (for anyone, but especially during this age range), it can be very easy to lose a healthy build and put on extra pounds.  Be proactive about your health.

Colleen Forrest, RDN, LDN
Spectrum Health Services, Inc