Local dietitians share tips for eating healthy in 2019

The holidays are synonymous with indulging. With summer just a few months away, many people are looking to hit the reset button during the month of January, which is easier said than done. Temptations are all around, from fast food treats that fill up the office fridge.

Amy Yeoman and Korrin Fotheringham are local dietitians in Spokane. Each runs their own practice and have different ways of helping you meet your goals. What they agree on is ideas when it comes to eating right and continuing to do so throughout your life. Both recommend not focusing on counting calories or cutting out certain good groups. Nearly 97% of people who follow shorter diets like these will end up gaining any weight they lost back and then some, unfortunately. Korrin says better to be an intuitive eater.

The owner of Northwood Nutrition explained, “an intuitive eater will eat that cookie and move on with their day, then probably choose a variety of foods that include fruits and vegetables.”

Someone who feels shame around eating certain foods might try and avoid the cookie and then eat a piece of fruit, then a protein bar and eventually the cookie. Korrin says they’ll end up feeling worse and have eaten way more than just the one cookie they craved.

“A huge thing is to actually enjoy. If you are going to indulge, take the time to slow down and enjoy it,” added Amy Yeoman, owner of Fuel to Thrive.

Trying to live by the 80/20 rule is a great way to keep yourself in check. Eating healthy 80% of the time and indulging 20% of the time. That way, you can try out a new restaurant, or have a piece of your grandmother’s chocolate cake. Or both!

To help you stick to eating healthy 80% of the time, keep a bag of snacks with you at all times with healthy items to satisfy your cravings. If you want something sweet, reach for a piece of fruit or dark chocolate. Crunchy? Raw vegetables or nuts. Make sure to pack some extras too, in case you find yourself staying late at work or stuck in your car.

“I think having an idea of what your day looks like and where you will be for meals and snacks so that you can be prepped. I always have a bag of almonds in my car or a snack in my gym bag in case I get really hungry,” added Yeoman.

Set up small goals for yourself, like if you have a full bag of chips, try just eating half. Only drink a cup of water a day? Tomorrow try for two.

Do not focus on losing a certain amount of weight or reaching a particular number on the scale.

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