Centegra Healthy Living Institute
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Trick or Treat: What’s in your Bag?

Posted on: October 28, 2014

With Halloween only days away, have you decided what you'll be handing out this year? Here's the lowdown on what treats are lower in calories and which ones may be scary for your waistline. Lower- calorie candies (20-25 calories) Dum Dum sucker Pixy ...

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Posted on: September 15, 2014

Whether out of your garden, from the local farmers market or from the grocery store, zucchini is inexpensive and plentiful in the summer months. Zucchini is low in calories but high in nutritional value. One cup provides 29 calories, 3 grams ...

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In Season: Apples and Pumpkin

Posted on: September 5, 2014

Julie Holbrook MS, RD, LDN The Fall season is a great time of year to experiment with tasty and healthy foods. With apples and pumpkins being a few of Autumn’s most bountiful produce, let’s look a little further into the nutritional ...

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Posted on: September 2, 2014

Falls favorite food is back in season! Once September hits, you can guarantee that pumpkin foods will be popping up everywhere. Not only is pumpkin delicious, but it also packs a nutritional punch. Pumpkin is high in carotenoids which is ...

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Healthy Grilling

Posted on: July 8, 2014

Before you light your grill for your backyard barbeque this summer, consider this.  Grilling meats, especially high-fat meats, produces a number of cancer-causing compounds, known as carcinogens, which may increase the risk of stomach, colon, pancreatic, and breast cancer.  This ...

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Bountiful Blackberries

Posted on: June 20, 2014

With only 43 calories per cup and packed with 20% your daily need for dietary fiber and 35% your daily need for vitamin C, blackberries are a nutrition powerhouse!  Blackberries also contain the  phytochemical Anthocyanin which gives blackberries their rich ...

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Using food journals to control weight

Posted on: May 13, 2014


Keeping food journals continue to be the best way to achieve weight loss and weight maintenance according to the weight control registry, a group of individuals who track people who lost more than 30 pounds and kept it off for ...

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Metabolism and Strength Training

Posted on: April 23, 2014

How does Metabolism and Strength Training complement each other? Sedentary adults can experience a 3% to 8% loss of muscle mass per decade along with resting metabolic rate reduction and fat accumulation (Westcott, 2012). Aging does not have to fulfill this ...

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Spring clean your diet!

Posted on: April 23, 2014

spring cleaning

For every season, a bounty of fresh fruits and vegetables become available. Spring has arrived, as well as a new crop of fresh produce. Found below are a few of spring's bountiful fruits and vegetables, their nutritional values and a ...

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Healthy Snacking

Posted on: April 16, 2014

One of the biggest downfalls in making poor choices when it comes to food is going long periods of time without eating and being “starved”.  This is typically when we reach for fast food items or pre-packaged snacks.  Eating breakfast, ...

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