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National Nutrition Month!

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March is National Nutrition Month. What are you doing to make sure you're eating a well rounded and healthy diet?
Many Americans don't eat nearly as healthy as they think. The biggest problem is our highly processed foods with added sugar and sodium to help stabilize it for shelf life. The easiest fix? Shop the outer ring of your favorite grocery store. These areas are where the freshest foods are like the produce and meat department and the diary section. Eating more whole, fresh foods will help you make better choices at home and when you eat out!

6 Ways to Follow a Healthier Diet

By Matt Griffith, CSCS

Since March is National Nutrition Month, let's look a a few tricks to help you eat and be healthier as we roll on deeper in to 2017 and looking into our summer activities. Nutrition is usually the biggest struggle anyone embarking on a fitness program has to overcome. The working out can be difficult, but eating better too? C'mon! We've only got so much time. But truth be told, a good nutrition plan will help you feel better in day to day life as well as with any fitness program. H

Eat Healthy Foods You Like

A 2016 study from Baylor University’s Hankamer School of Business found that even people with little self-control can set themselves up for healthy-eating success if they switch their attention from what the researchers called “avoidance” foods to “approach” foods. Don’t try to force feed yourself something healthy that you hate (such as kale) in place of something unhealthy you love (cake).

“Seek out yummy healthy foods—such as strawberries—and you might find that after enjoying a big bowl of fresh berries you no longer want that chocolate cake,” says Meredith David, Ph.D., lead author of the study.

Replace One Sugary Drink per Day with Water

We all know that soda isn’t the healthiest beverage choice, but a recent study suggests that exchanging one serving per day for a glass of water could help reduce overall calorie intake and subsequent risk of obesity, lowering your risk of developing type 2 diabetes by 14 to 25 percent. Take a look at your fruit juice intake, too. Even 100 percent fruit juices can contribute a lot of calories and sugars to your diet. Limit yourself to one 4-ounce glass per day.

Eat Your Veggies First

If you’re not eating enough vegetables (and most of us aren’t), it could be because you put them in a contest they can’t win.

“Research has shown that when vegetables are competing with other—possibly more appealing—items on your plate, you eat less of them. But when you get the vegetables alone, you eat more of them. Make a salad and sit down to eat it before you put any other food on the table. You’ll not only eat more vegetables, you’ll also fill up a bit so that you eat less later in the meal.

Go Meatless One Day per Week

A 2016 study published in JAMA Internal Medicine found that replacing animal protein with an equivalent amount of plant protein was associated with a lower risk of mortality—especially from heart disease. So swap your burger for a veggie version or make a bean chili so hearty that no one will miss the meat.

Make a Small Snack More Satisfying

You don’t need to give up your favorite sweets, but you can eat less and enjoy a snack just as much. A study by Cornell University’s Food and Brand Lab found that if you eat just a quarter of your usual amount then do something distracting for 15 minutes, like talk a walk or reply to an email,  you’ll feel just as full and satisfied.

Be Grateful

When you’re in a bad mood you might be more inclined to eat unhealthy foods. But a recent study found that improving your mood even slightly may lead to healthier eating. How to do it?

“Right before they served themselves a meal, we asked people to think of one positive thing that had happened that day that they were grateful for,” says Brian Wansink, Ph.D., director of Cornell’s Food and Brand Lab and author of “Slim by Design” (William Morrow, 2014). “Those who did ate 9 percent fewer calories at that meal and chose a healthier mix of foods that included more vegetables and fewer processed carbs.”

11 Facts About Our Terrible Americanized Diet

  1. In a 2012 study, 52% of Americans (that were polled) believed doing their taxes was easier than figuring out how to eat healthy.
  2. At least 1 in 4 people eat some type of fast food every day.
  3. Data from the U.S. Department of Agriculture found that in 2011 the average American consumed nearly one ton of food. That’s 1,996 pounds of food a year.
  4. The U.S. Department of Agriculture’s tests have found widespread pesticide contamination on popular fruits and vegetables, also known as the "dirty dozen." Here is a creative way to encourage your friends to buy organic fruits and veggies. .
  5. The study also revealed some other interesting numbers. Americans ate: 632 lbs. of dairy products (including 31.4 lbs. of cheese), 415.4 lbs. of vegetables (most popular being corn and potatoes), 273 lbs. of fruit, and 183.6 lbs. of meat and poultry.
  1. According to a 2012 Food and Health Survey, only 3 in 10 Americans believe that all sources of calories play an equal role in weight gain. Many Americans believe that carbohydrates, sugars, and fats are the key sources for weight gain
  2. Americans consume 31% more packaged food than fresh food.
  3. Healthiness of the food we eat decreases by 1.7% for every hour that passes in the day, meaning that people generally eat healthiest at breakfast and will most likely eat unhealthier food later in the day.
  4. Over 10 billion donuts are consumed in the US every year.
  5. 20% of all American meals are eaten in the car.
  6. Americans spend 10% of their disposable income on fast food every year.


Need a little nutritional guidance to make sure you're hitting you goals? Be sure to check us out Spokane! We can help track your calories and guide you towards your goals.

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