Pack a Cooler

Cooler.jpg

Headed to the beach one last time before summer is over?  Pack a cooler of healthy snacks you enjoy with you to avoid the temptation of overindulging in boardwalk food.

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

Be Good to Your Eyes

Sunglasses.jpg

Wear protective eyewear when outdoors.  Some sunglasses can block up to 99% of ultraviolet A and B rays in addition to aiding in the prevention of cataracts and wrinkles around the eyes.

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

National Bike to Work Week (May 11th - May 15th)

BikeToWorkWeek.jpg

This is an opportunity, if you live close enough to work, to save the environment, a couple dollars, and incorporate more physical activity into your day. 

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

Good Posture Month

GoodPosture.jpg

THIS SPRING, PULL WEEDS, NOT YOUR BACK!  May is “Good Posture Month,” so I encourage you at least once this week to consciously practice good posture (whether you are gardening or not).  When you are sitting this means:

  • Keep your feet on the floor or on a footrest, if they don't reach the floor.
  • Don't cross your legs. Your ankles should be in front of your knees.
  • Keep a small gap between the back of your knees and the front of your seat.
  • Your knees should be at or below the level of your hips.
  • Adjust the backrest of your chair to support your low- and mid-back or use a back support.
  • Relax your shoulders and keep your forearms parallel to the ground.
  • Avoid sitting in the same position for long periods of time.

Who knew there was so much to think about for something as simple as sitting?!  However, studies show that good posture:

  • Helps keep bones and joints in correct alignment so that our muscles are used correctly
  • Reduces stress on ligaments holding spinal joints together
  • Allows muscles to work more efficiently, preventing muscle fatigue
  • Helps prevent muscle strain, overuse disorders, and back and muscular pain

Source:
American Chiropractic Association
https://www.acatoday.org/content_css.cfm?CID=70
https://www.acatoday.org/content_css.cfm?CID=1452

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

Fun In The Sun

FunInTheSun.jpg

ALLOW YOURSELF 20 MINUTES OF UNPROTECTED SUN EXPOSURE DAILY.  The average person only needs about 20 minutes in the sun to meet the recommended level of Vitamin D intake for the day.  However, it must be unprotected exposure.  This means no sunscreen.  Sunscreen inhibits the absorption of Vitamin D, so if you are prone to sunburns, spend 20 minutes in the sun first without sunscreen.  Then apply sunscreen if you plan on spending additional time in the sun.

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

Focus on the Fun, Not the Food

Ice.jpg

The holidays are here, and rather than planning gatherings around meals, plan around activities such as caroling or ice skating to keep snacking to a minimum.

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