Did you know???-- The connection between hunger & thirst

Did you know that your brain can mistake thirst for hunger?

So, if you feel hungry before it's time to eat again, try drinking water.

http://www.myeatsmartmovemore.com/HungryFull.html has a neat scale that might help, too.

Hydration

As little as 1-2% loss of your normal water volume can also cause fatigue, headaches, and negative moods in some people. Although experts disagree on exactly how much water is necessary, a well hydrated person has clear to light yellow colored urine.

Unexplained excess thirst or dark colored urine may signal a medical issue. Please consult your healthcare provider in these cases.

Weight Loss Tip of the Week-- Eat Breakfast!

When trying to lose (or maintain your) weight, eat breakfast!

Some people skip breakfast to save calories. However, studies show that people who eat a healthy breakfast tend to be thinner and/or lose more weight than those who skip breakfast.

A healthy breakfast can also give you energy, improve concentration, help curb later cravings, help prevent overeating, etc. Ideally, it will consist of protein (5 grams), fiber (5 grams from whole grains and/or fruit), and a little fat.

Some ideas:

- Oatmeal made with low-fat or skim milk. Add some fruit and a handful of nuts. (If you get a flavored oatmeal, look for a lower sugar product.)

- Peanut butter spread on small whole wheat tortilla with some strawberry or banana slices.

- Egg sandwich: cooked egg on a whole-grain english muffin with low-fat cheese or ham. (Look for a lower sodium ham.)

- Homemade smoothie: blend ice, fruit, and low-fat or skim milk or yogurt. (Some pre-made smoothies are surprisingly high in calories, fat, and sugar.)

For more ideas, check out:

http://www.webmd.com/food-recipes/features/healthy-breakfast-ideas-and-recipes

http://www.webmd.com/parenting/features/healthy-breakfast-ideas

Salt... Less is More!

Recommendations about salt intake are often given in milligrams (mg). However, how does that translate into practical terms?

Note: there are some variations by source.

- Those with high blood pressure (or risk factors, family history, sensitivity, etc.): 1,200 - 1,500mg per day.

1,200mg sodium = 1/2 teaspoon salt (yes, the little spoon; AHA)

1,500mg sodium = 3/4 teaspoon salt (still the little spoon; CSU)

- The maximum recommended per day: 2,300mg.

2,300mg sodium = 1 teaspoon salt (yes, the little spoon; AHA)

(The AHA thinks this is too much, even for healthy people.)

For more info, check out:

- http://www.nhlbi.nih.gov/hbp/prevent/sodium/sodium.htm

- http://www.ext.colostate.edu/pubs/foodnut/09354.html

- http://www.heart.org

Coconut Questions

After hearing about the potential benefits of coconut oil on a medical show, a participant in Class 3 wanted to know more.

Other than that show, there are few trusted sources addressing this. So, I will ask a licensed nutritionist & later update this post. Meanwhile, this is what I found online.

The original discouraging study used fully hydrogenated coconut oil. A later review theorized that the negative results were likely caused by the hydrogenation. Unfortunately, many processed foods with coconut oil use a partially or fully hydrogenated version.

The merits & drawbacks of coconut oil are currently being re-examined & debated. The doctor in question recommends a very small daily dose of virgin coconut oil. Coconut oil does not contain cholesterol. However, conservative sources (American Heart Association; National Heart, Lung, & Blood Institute; etc.) recommend limiting consumption because of its high saturated fat.

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One of the dessert recipes introduced during Class 2 calls for light coconut milk. A participant asked where to find it. We're pretty sure it's available in the area but are still "shopping" for a specific answer. Try the ethnic or mixed drink section of your favorite store.

If anyone has already found it, please feel free to comment!

BTW, we're also searching for possible substitutions. I'll update the post when we find something.

Weight Loss Tip of the Week-- The Dish & The Spoon

Did you know that the size of the serving container can influence how much you eat?

Studies show that people who eat from larger dishes/containers tend to consume more calories.

In practical terms:

- Switch to a slightly smaller plate or bowl.

- Use smaller serving utensils.

- Avoid eating directly out of multi-serving containers.

Join us for class on Monday 2/28 to learn more about serving size, identifying healthier fats, and other info found on nutrition labels. Details are on the left sidebar.

Weight Loss Tip of the Week-- Trick for Label Reading

Some experts recommend counting fat grams when trying to lose weight. However, many people find this approach tiresome and give up.

A simple trick: Try to limit most food choices to 1/3 (or less) of calories from fat.

How: Look for "Calories from fat" on the nutrition label & multiple that number by 3. If that number is LOWER than the total number of calories, it's probably a healthier choice. If that number is HIGHER than the total number of calories, it's usually a less healthy choice.

Example:

- If there are 100 total calories per serving & 50 calories from fat => less healthy (50 x 3 = 150... which is greater than 100).

- If there are 100 total calories per serving & 20 calories from fat => healthier (20 x 3 = 60... which is less than 100).

Want to learn more about reading nutrition labels??? Our free nutrition class is 5:30pm tonight (2/23) at the South Branch Library _OR_ Mon. 2/28 in Henderson (5:30pm) & Oxford (7:15pm). The side bar has more detailed info.

Weight Loss Tip of the Week-- Safe Sweetening

Many people ask if sweetening with honey or sugar is better.

- Both are around 16 calories per teaspoon

(yes, the small spoon).

- Both are "natural."

(Remember, this term can be misleading. For example, uranium is natural but not healthy.)

Here's the Center for Science in the Public Interest's recommendations on sweeteners:

- Safe: Sucralose

- Cut back: Sugar (end in -ose), Corn Syrup, High Fructose Corn Syrup, Sugar Alcohols (end in -itol)

- Caution: Stevia (aka Rebiana)

- Avoid: Acesulfame K, Aspartame, Saccharin

Check out http://www.cspinet.org/reports/chemcuisine.htm for more info. To look for specific products, scroll down to the alphabetized section.

Being Active & Frugal

You don’t need to spend lots of money to lead a healthy, active lifestyle! It just takes a little creativity & planning.

Cardio (movement that makes your heart beat faster)
Free: Walk, hike, dance, play with kids or pets, bike* or skate* (*if you already own equipment)

Resistance Training (movement that strengthens your muscles)
Free: Exercises that use body weight; use cans of food or water bottles.
Cheap: Buy small dumbbells, ankle weights, or resistance bands or tubes.

Additional notes:

• Always check with your healthcare provider before making significant changes. Once approved, start slow. Gradually increase time, frequency, & intensity.

• For definitions, recommended amounts, & practical tips, check out our Class 1 Summary.

• Our Challenge partners are offering free or reduced priced classes & memberships. For details, check out the Fitness Deals & Fitness Class Schedule pages. It’s a great chance to try something new!

• For new home workouts, there are great free resources online. Some cable & satellite packages offer fitness channels. Many books & magazines cover physical activity (free from the library). Bored of your DVD workouts, trade with a friend.

Superbowl Sundae???

The American Dietetic Association says that the average American eats 3,000 calories on Superbowl Sunday (get it??? mmm... sundae)!

Since few of us need that much, post what you did to minimize excess calories.

For example... I made a veggie tray for our get-together. Despite the teasing that ensued, other people ate some, too! :) I also had a lighter lunch & worked out a little harder.

***To help deter spam & product posts, your post will not be shown until we review it.***

Not sure how many calories a day you need??? Check out www.mypyramid.gov.

Weight Loss Tip of the Week-- How to Create Your Plate

Divide & Conquer

When fixing your plate, fill a:

- half with fruits or vegetables

(the more colorful, the better)

- quarter with proteins

(aim for lean choices)

- quarter with carbohydrates

(aim for whole grains).

(If that sounds too challenging, start with 1/3 veggies, 1/3 carbs, & 1/3 proteins).

For guidance on choosing healthy foods, go to www.mypyramid.gov. If you have special health issues, ask your healthcare provider or check out our Helpful Links page.