Not It...

The 2012 Granville-Vance Weight Loss Challenge is right around the corner! To get in the spirit, here's an article about common weight loss practices to avoid. They aren't very healthy (or effective long term).

http://www.webmd.com/diet/features/lose-weight-dangers

Next week, we'll discuss recommended ways to work towards a healthy, realistic weight.

Would you like some salt with that?

Earlier this month, the Centers for Disease Control (CDC) revealed that

90% of adult Americans eat too much salt (averaging 3,300mg per day).

(Press release-- http://www.cdc.gov/media/releases/2012/p0207_sodium_food.html)

Common culprits are processed or pre-made foods such as:

- bread & rolls

- luncheon meat

- pizza (tomato sauce & cheese can both be high)

- poultry

- soup.

Your body needs a small amount of salt to function. However, excess salt can make your heart work harder, raise blood pressure & increases your chance of developing heart disease or having a stroke.

The general recommendation is no more than 2,300mg per day (the equivalent of 1 teaspoon of table salt). It is lowered to 1,500mg per day for sensitive groups (e.g.,:

- those over age 50

- African Americans

- people diagnosed with or who have a family history of high blood pressure, heart disease, diabetes, etc.).

Some public health experts encourage decreasing the recommended amounts even further.

Related Links

- Test your salt smarts-- http://www.webmd.com/hypertension-high-blood-pressure/rm-quiz-test-salt-smarts?ecd=wnl_din_092611

- Understanding Salt Labeling Terms-- http://forecast.diabetes.org/magazine/only-online/salt-speak

- Suggestions for healthier salty favorites-- http://www.webmd.com/food-recipes/features/most-tempting-salty-foods?ecd=wnl_din_082511

Snacking Snafus

Snacks can be incorporated into a healthy diet. However, without awareness & portion control, snacking can also lead to excess calories & weight gain.

People eat for many reasons... including stress, boredom, fatigue, or habit. Suggestions:

- Try this tool to figure out if you're actually hungry-- http://www.myeatsmartmovemore.com/HungryFull.html

- Try drinking water. Our brains can misinterpret thirst as hunger.

- Try distracting yourself. Keeping your mind or hands busy may help eliminate or postpone a snack (which is actually a "new" potential weight loss tool... http://www.webmd.com/diet/news/20120130/new-weight-loss-strategy-postponing-snack).

Food Cravings can be especially frustrating to deal with... For reasons why cravings happen & tips, check out http://www.webmd.com/diet/features/cravings-why-they-strike-what-to-do?.ecd=wnl_din_011211.

Valentine's Day is for...

Valentine's Day is a reminder to express your fondness for the important people in your life.

However, some traditions (like heavy, fatty meals or a large quantity of ooey, gooey chocolates) may actually be harder on their hearts & waistlines...

Here are some heart-healthier gift ideas:

- Give the gift of you-- quality time.

Variation: Donating your time to charity also helps improve your emotional & physical health.

- Share how you feel about the recipient. Feeling loved & needed helps the heart!

- Be active with your loved one. It's a great way to, umm, rekindle your flame (the most G-rated way I could express what research has shown...).

- Relieve some stress. Offer to do some chores or tasks to help out the recipient.

- Take a class together, such as healthier cooking or a new physical activity. Check out some offerings at VGCC (personal enrichment or distance learning).

Don't have the time or money for a class? Choose a new, healthy recipe & cook it together.

- If giving chocolate, choose dark. Dark chocolate is heart-friendlier than milk or white chocolate. However, due to its fat content, moderation is recommended.

For more ideas, check out http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Heart-Healthy-Valentines-Day-Tips_UCM_322023_Article.jsp#.Ty9IpBzjFfM

Some healthy (but tasty) Valentine's Day recipes:

- http://www.parade.com/food/recipes/parade/healthy-valentines-day-recipes.html

- http://www.eatingwell.com/recipes_menus/collections/healthy_valentines_day_recipes

- http://forecast.diabetes.org/magazine/features/valentines-day-recipes