The Heartland Spa (Illinois)
Celebrate Nutrition Month With The Heartland Spa’s Top 25 Nutrition Tips
Susan Witz, R.D. L.D.

1. “Therefore Choose Life”
2. Plan ahead. The more you plan, the luckier you get.
3. Get active! Exercise is forever. Move it and lose it.
4. Weight train. Become lean and heavy instead of light and fluffy.
5. Go to bed earlier and get up earlier.
6. Keep records. Concentrate on behavior instead of weight.
7. Hydration! Hydration! Hydration! Always have water available.
8. Stock up on healthy food. Keep an emergency food kit with you.
9. Dine out without doing your diet in.
10. Cut the fat, especially the saturated fat. Avoid hydrogenated fats.
11. Limit animal proteins to 4-6 oz. daily. Have more meatless meals.
12. Eat at least two cups of vegetables and two or more fruits daily.
13. Have three or more servings of whole grain products daily.
14. Consume 1,000-1,500 mg calcium in food or supplements.
15. Limit simple sugars, alcohol, caffeine and “Snackwells”!
16. Reduce portion sizes, with the exception of soup and salad.
17. Become a frequent feeder! East less more often.
18. Consider a vitamin/mineral supplement including E, C, Beta-carotene, and Selenium.
19. Indulge sometimes. Deprivation can lead to bingeing.
20. Make it all fun, fast, tasty and sociable. Involve others for support and pleasure.
21. Be patient. There are no failures, only slower successes.
22. Relax and meditate. Live in the present and be available to life.
23. Nourish yourself. Don’t love anything that can’t love you back.
24. Close the gap between knowing and doing. Read less. Practice more.
25. Become an optimist. View yourself and your world through rose-colored glasses.

Health Is Wealth
Peace Of Mind Is Happiness