Would you like to lose 10 pounds, maintain your weight or simply make healthier food choices?

Would you like to lose 10 pounds, maintain your weight or simply make healthier food choices?

The Heart of Brown County Project’s SWAP IT to DROP IT™ campaign encourages you to make healthier SWAPs!

By making SWAPs to save just 100 calories each day, you can lose 10 pounds in a year. Think SWAP, think substitute. For example, choose water instead a soda, skip the sugar and creamer in your coffee, or downsize your daily soda from 20 ounces to 12 ounces. It’s that easy, and every SWAP makes a difference.

Kim Schlumpberger of New Ulm explains, “I’ve swapped a lot of different things out when it comes to eating, but one of my biggest changes has been drinking more water. I haven’t had a pop for probably two years. Drinking plain water helps me avoid those constant cravings for sweets.”

Like most everyone, Kim does still have those occasional cravings for sweets. But she says it’s not like it used to be, when she admits she was always looking for sugar. Thanks to healthy SWAPs such as drinking more water, along with working out to build up her core and muscle tone, she’s lost 30 pounds since Nov. 2011. She’s now at her goal weight and maintaining it.

Here’s how you can tackle that energy drop with a SWAP:

If you’re hungry, SWAP an 8-oz. carton of low-fat or fat-free milk for a 20-oz. soda. You’ll have more energy and stay full longer. Or, grab a whole orange to eat instead of a glass of orange juice – you’ll feel fuller and less tempted to eat more later.

Learn how to SWAP IT to DROP IT at free tours and cooking demonstrations.

Want to know how to select the most healthful choices when you shop? Looking for great-tasting, easy-to-make healthful meal solutions for your family? Join us for a free grocery store tour with a registered dietitian and get your questions answered!

All tours are free and last approximately one hour. Meet the dietitian at the front of the store. Recipes and tips will be provided.

Store tours at Schutz Family Foods, 900 Main St. West in Sleepy Eye with Rebecca Fliszar, RD with take place:

Tuesday, June 25 at 4 p.m.

Monday, July 8 at 10 a.m.

The Heart of Brown County Project is a grant-funded initiative coordinated by the Minneapolis Heart Institute Foundation, Allina Health and Brown County Public Health. For more information, visit www.heartsbeatback.org and choose “SWAP IT to DROP IT” under the “Brown County” menu tab.