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The following article was published in Your Health Magazine. Our mission is to empower people to live healthier.
Bobbi Hitchcock, RD
Improve Your Health and Waistline
Rebecca Bitzer & Assoc

Improve Your Health and Waistline

Ever feel like there are so many things in your diet that need changing and it seems like a lost cause? This is just not the case! There are many small changes that we can make in our daily lives that can make us healthier and able to drop those pounds without you knowing it.
1. Watch out for white! Avoid any enriched, processed grains. This includes breads, cereals, bagels, rice, pasta, baked potatoes, crackers, and the list goes on. Products that have been enriched or processed have been stripped of their natural fiber and nutrients. These foods cause a sharp rise in blood sugar, followed by an immediate rise in insulin, which then triggers a rapid decline in blood sugar. If this same process occurs over and over again for weeks and years, it may lead to insulin resistance which can develop into diabetes. Instead, choose whole grain or whole wheat. These foods will not cause a drastic rise in blood sugar, and will keep you more satisfied through out the day.
2. Hold the cheese! Everywhere you go, cheese is added in to foods to increase the flavor and texture of our favorite foods. But have you ever thought about what it is doing to your arteries and waistline? A regular size serving of chili has 190 calories and 9 grams of fat. A regular size chili with cheese? Now we're up to 300 calories and 24 grams of fat. How about Chipotle? Ordering a burrito bowl without the cheese saves you 10 grams of fat and 75 calories.
3. No skippinga meal that is. It is common to think that if you skip a meal here or there it can help in your weight loss endeavor. Think again. Skipping a meal only leaves you feeling hungrier later in the day which leads to overeating later on. Most likely you have made up for the uneaten calories by eating more later in the day. The trick is to never be starving before a meal; you can lose control of your eating at that point. Plan your day ahead of time to ensure you get your meals and snacks in. A good trick is to have a healthy snack, such as a piece of fruit or a handful of almonds, before you leave the office so you are not famished while preparing dinner.
4. Don't drink your calories! Regular sodas, juices, sports drinks, and sweetened teas all fall in this category. Calories from beverages add up quickly. Most of us can easily drink 12-16 ounces of juice or soda in 15 minutes and have consumed up to 300 calories. Consuming a 12-16 ounce juice or soda once a day for a week leads to consuming 2100 calories a week just in beverages.
5. Think five! Getting five fruits and vegetables a day is easier than you think. 1. Put a cup of berries on your morning cereal. 2. Have a salad for lunch. 3. Have a fruit for an afternoon snack. And servings 4 and 5. Have 1 cup of cooked vegetables for dinner. Only 1/2 cup of cooked vegetables is equal to 1 serving!

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