Maintenance Weigh-Out Schedule

2011 Weight Loss Challenge participants-- Don't forget to weigh-out next week! No appointment is necessary during the designated times below.

Monday 10/3/11

Tuesday 10/4/11

Wednesday 10/5/11

Thursday 10/6/11

Friday 10/7/11

GMC

GCHD

MPMC

GMC

GCHD

MPMC

GMC

GCHD

MPMC

GMC

GCHD

MPMC

GMC

GCHD

MPMC

7a

7:30

7:30

8a

9a

9:00

10a

10:00

10:00

10:00

11a

12:00

12:00

12p

1p

2:00

2:00

2p

2:00

3:00

2:30

3p

4p

4:00

5p

6:00

6:00

6p

7p

GCHD = Granville County Health Department, 101 Hunt Drive, Oxford, 693-2141

MPMC = Maria Parham Medical Center, 566 Ruin Creek Road, Henderson (front lobby), 436-1116

GMC = Granville Medical Center – Employees Only – Please see Paula Lewis in the Education Classroom.

Please Note – MPMC and GCHD scales can accommodate up to 400 lbs, GMC can accommodate up to 300 lbs. If you believe you will exceed these limits, please contact Lee Anne Peoples at MPMC (252-436-1116) to make weigh-in arrangements. Thanks!

Meatless Monday Challenge

Meatless Monday is an international movement that started in 2003. It encourages people to avoid eating meat one day per week. Why?

- Even skipping meat once a week can potentially lower your risk of developing cancer, diabetes, cardiovascular disease, or weight issues.

- There can be some financial benefit since some vegetarian staples can be cheaper than meat.

- This behavior may lead to positive environmental changes.

Vegetarian diets tend to be lower in calories, saturated fat, total fat, & cholesterol. Don't forget about the additional benefits of fiber, vitamins, & minerals. However, not all vegetarian diets (or dishes) are created equal. Frequently eating items that are fried, contain high fat dairy, or are refined & processed (like chips, cookies, etc.) could still harm your waistline.

Check out the yummy, filling recipes listed below. Or, try modifying your favorites... veggie chili, veggie quesadilla or burrito, veggie potato, cheese or veggie lasagna, etc.

- http://www.meatlessmonday.com/why-meatless/ (also displays the research)

- http://apps.nccd.cdc.gov/dnparecipe/recipesearch.aspx

- http://www.eatingwell.com/recipes_menus/recipe_slideshows/vegetarian_recipes_you_must_try?slide=1#leaderboardad

- http://www.webmd.com/food-recipes/features/the-part-time-vegetarian (also compares some convenience foods)

If Meatless Monday sounds scary, start with a meatless breakfast or lunch. Try dinner when you feel comfortable. Perhaps you could try a recipe as a side dish on a different night. Feel free to post your questions or stories about your Meatless Monday experience!

15 Minutes of Activity Matters

Last month, The Lancet (a respected medical journal) reported that 15 minutes of daily physical activity:

- decreased an inactive person's risk of death by 14%,

- decreased their cancer risk by 10%,

- & extended their average life expectancy by 3 years.

Additional 15 minute segments added more health benefits. For details about the study, http://www.webmd.com/fitness-exercise/news/20110816/15-minutes-exercise-every-day-reduces-risk-death?src=RSS_PUBLIC.

This finding is slightly less than the government recommendation of 150 minutes of moderate physical activity per week (an average of 21 minutes per day) for general health & wellness.

Take advantage of the cooler weather & get active!

Check these out for more ideas on how to:

- fit physical activity into your day-- Aug. 7th's blog post.

- being active even with achy joints or arthritis-- http://www.webmd.com/rheumatoid-arthritis/life-with-ra-11/ra-exercise-plan?page=1 & http://health.msn.com/health-topics/pain-management/arthritis/workouts-for-arthritic-knees?gt1=31004. (Also good info for beginners!)

Extreme Makeover: Pantry Edition

As promised last week, here's some help to makeover (or fill) your pantry, fridge, & freezer with healthy items. Remember, these are just suggestions. Personalize to meet your tastes, health concerns, cooking style, etc.

- http://www.foodnetwork.com/healthy-eating/the-healthy-pantry/index.html

- http://www.eatingwell.com/healthy_cooking/healthy_cooking_101/shopping_cooking_guides/guide_to_stocking_your_pantry?slide=1

For those still doubting if this is truly possible, I'm also including a few more of my go-to pantry meals AND dozens of recipes. If watching your salt intake, choose your convenience foods carefully...

- Burritos: lean meat &/or sauteed veggies, whole grain tortillas, instant brown rice, beans, lettuce, tomato, salsa, low-fat sour cream, & low-fat cheese. Time-- about 15 minutes (if you multi-task... maybe a little longer if your meat isn't already cooked.)

- Southwest Tuna: canned tuna, instant brown rice, black beans, canned tomatoes with jalapenos, garlic, & white wine. I usually throw in some squash, zucchini, & bell peppers, too... Time-- about 15 minutes (if you multi-task).

- Beef Stew: lean stew meat, flour, black pepper, garlic powder, bay leaf, low sodium beef stock, celery, carrots, & potatoes. Cook in a crockpot for 4-8 hours (but prep time is only about 10-15 minutes).

- http://www.livestrong.com/article/14905-quick-meals-from-your-pantry/

- http://www.cookinglight.com/food/quick-healthy/5-ingredient-pantry-recipes-00400000047368/page24.html (These 22 recipes are fancier than I normally cook for everyday meals but sound good...)

By the way, last week's picture was of my dinner. The whole meal (including the salmon from the freezer) was done in about 20 minutes. And, yes, this is my pantry.

What's for dinner?

Whether you've had a long day at work, are doing the after-school activity junket, or just don't really feel like spending a lot of time cooking, you still have to eat! Here are some suggestions for preparing healthy, quick dinners at home.

While things do sometimes happen unexpectedly, many times we know when it will be a busy or late night. Plan for it when you have the time!

- Leftovers: Cook & freeze extra portions (or two different meals) when you have time. Reheating is quick & easy.

- While cooking dinner, cook more lean protein (e.g., chicken strips, ground beef, etc.) than you'll need & refrigerate it. Add a carbohydrate & fruit or vegetable for a new quick meal.

- Crockpot: It takes very little effort & only a few minutes to add ingredients & turn it on.

- Write down some quick, easy go-to meals. Hang it on the fridge or pantry door.

- For the organizationally challenged or free-spirits, keep a well-stocked pantry & freezer. (More on this in the coming weeks...)

Examples--

1) Stir-fry: Strips of chicken, beef, or pork; instant brown rice; pre-cut or frozen veggies; sauce.

2) Spaghetti: Ground beef or turkey; whole grain or enhanced pasta; veggies (mushrooms, bell peppers, tomatoes, etc.); tomato sauce. Consider adding a side salad.

3) Sandwich or wrap: Add a protein, lettuce, tomato, & desired "flavoring" to a whole grain tortilla or bread. Add a side salad or fruit salad for a more substantial meal.

4) Salad: Add a protein, lettuce, & whatever "flavoring" you want... Examples:

* Asian (chicken strips; lettuce; mandarin oranges; slivered almonds; light ginger or Asian dressing).

* Taco (ground beef, turkey, or chicken; lettuce, tomato, corn; black beans; light sprinkling of low-fat cheese; few corn chips; salsa).

* Chef (slices of turkey, ham, roast beef; lettuce, tomato, cucumber; light honey mustard dressing; if you need a little more substance, add a hard boiled egg).

5) Brinner (aka breakfast for dinner): a veggie omelette (or frittata... an Italian omelette that lets you just throw the veggies in without folding!); whole grain toast; fruit salad.

Want more ideas??? Check out:

- Tips for Quick Meals: www.webmd.com/diet/healthy-kitchen-11/10-tips-for-fast-cooking?ecd=wnl_nal_din_061511

- $3 per serving Diet Dinners (plus a bunch of other quick, healthy, cheap recipes): www.eatingwell.com/recipes_menus/recipe_slideshows/3_diet_dinners

- 6 Recipes with 8 or less ingredients for under $15 per family: www.webmd.com/food-recipes/features/meal-planning-6-dinners-budget

- Ideas for Rotisserie Chickens: www.webmd.com/food-recipes/features/easy-rotisserie-chicken-recipies