Less is More-- Portion Control

Valentine's Day is often associated with excess-- rich foods, extra sweets, etc. This nicely ties into Weight Loss Choice #3:  Portion Control. (For a review of Strategies #1 Healthier Food Choices & #2 Physical Activity, check out last week's posts.)

A 2011 Gallup poll revealed that the average American's self-reported weight was 20lbs heavier than in 1990. Recently, there have been some positive signs of change; however, it is not known why or whether these changes will last.

One theory for the persistent weight gain relates to how much more we eat. To see a 20 year portion size comparison (& how long it takes to work off the extra calories), check out the National Heart, Lung, & Blood Institute's Portion Distortion Quizzes 1 & 2. It's truly eye opening!

For tips on estimating & controlling how much you're eating, check out:
- Eat Smart, Move More's Right Size Your Portions
- WebMD's Avoid Portion Distortion
- Center for Disease Control's How to Avoid Portion Size Pitfalls to Manage Your Weight.

Some of the tips include:
- Eat slower. It takes your brain about 20 minutes to realize you're full.
- Use smaller plates, bowls, & serving utensils.
- When filling your plate, divide it into thirds-- 1/3rd protein, 1/3rd carbs, 1/3rd fruits & veggies. Or, challenge yourself to 1/4 protein, 1/4 carbs, & 1/2 fruits & veggies.
- When eating out, ask your server to immediately pack up half of your entree.
 

The Art of the Heart

We interrupt this weight loss blog series for a Valentine's message!

While V-Day often conjures images of sappy consumerism, there are some related health lessons.

- Hearts:  February is Heart Health Month. Heart disease & stroke are leading causes of death both locally & nationwide. Leading a healthy lifestyle can help lower your risk.

- People we care about:  Having a good support system (like friends & family) is proven to extend & improve the quality of your life. Expressing gratitude also benefits all involved.

- Red:  The color red is associated with passion & increased energy levels. In sports & politics, red is viewed as a confident & powerful color that often leads to success.

========== For those who celebrate ==========>

Need gift ideas for a health enthusiast?

***Caution-- Buying healthy items for uninterested people who you want to be healthier can be dangerous. Please tread lightly!***

- Healthy snacks (e.g., fruit basket, dark chocolate, lightly salted or unsalted nuts, plain popcorn with some healthy flavoring ideas, etc.)

- Healthy cookbook (professionally published or homemade filled with your favorite recipes)

- Fitness apparel (e.g., running socks, moisture wicking shirt, yoga pants, etc.) 

- Workout music, exercise DVD, or home fitness equipment.

How about a Health Department pedometer (only $15 including tax)?

- Stress relief or relaxation gifts (e.g., massage, spa basket, coupons to baby-sit or do chores to give someone else time to themselves, etc.)

- Take a class to learn a new skill or enhance an established one (e.g., cooking, fitness, hobby, stress management, etc.). Check out Vance Granville Community College's personal enrichment or online (ed2go) classes.
- Help someone. There are many health benefits associated with helping others (whether loved ones or strangers). Short on money? Donate your time, energy, ideas, or elbow grease instead. Or, save a life by donating blood to the Red Cross.

Feeling creative? Check out many healthy children's class gifts on Pinterest. 

Click on this link to send a free Valentine's Day e-card from the Centers for Disease Control.

Healthy Valentine's Recipe Ideas (many include desserts!)

- Cooking Light

- EatingWell

- Parade

- Food Network (chocolate & non-chocolate dessert ideas)

- Babble (ideas for kids)

On the Move!

There are lots of health benefits associated with being physically active. For general wellness, the recommendation is at least 150 minutes of moderate (or 75 minutes of strenuous) physical activity per week. While that may sound overwhelming, it works out to an average of 21 minutes (or less) of activity per day!

A well-rounded fitness routine includes these 3 components:

- Cardio (e.g., walking, running, Zumba, aerobics, swimming, biking, hiking, etc.)

- Strength or Resistance Training (e.g., using dumb bells, resistance bands, weight machines; doing push-ups or lunges; etc.)

- Flexibility & Core Training (e.g., yoga; pilates; doing planks or sit-ups; etc.)

Burning more calories through physical activity can be another healthy, sustainable weight loss option. However, weight loss often requires extra time &/or effort. Consider adjusting:

- Frequency:  how often you are physically active,
- Duration:  how long you are physically active, OR
- Intensity:  your effort level.


For more info, check out:

- American Council of Exercise's Before You Start an Exercise Program & Three Things Every Exercise Program Should Have
- Centers for Disease Control's Physical Activity for a Healthy Weight
- WebMD's Why Is It So Hard To Get Fit?


ATTENTION Weight Loss Challenge participants:  Membership has privileges! Check out our "Fitness Deals" & "Fitness Class Schedule" pages (left sidebar) for free & reduced price opportunities in Granville & Vance Counties.

What to eat, what to eat, what to eat...

Please realize that there is NOT a one-size-fits-all approach to safe, sustainable weight loss. Certain health issues (e.g., diabetes, high blood pressure, etc.) may necessitate other considerations when attempting weight loss.

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There are essentially 4 different weight loss strategies:
- Eat less calories through healthier food choices.
- Eat less calories through smaller portions.
- Burn more calories through physical activity.
- A combination

Let's start with healthier food choices. Most of us know which foods aren't particularly diet-friendly (fries, anyone???). However, with so many conflicting experts & studies, knowing what to eat can feel anywhere from difficult to impossible. (Eggs... no eggs? Carbs, low-carb, or no carb? Butter or margarine? Honey, sugar, or a substitute?) When you add in well-meaning friends & family, it's enough to drive you... well, to eat.

Check out the following websites for some advice:
- Choose My Plate's Weight Management
- Reader's Digest's Are You Eating Right? Quiz
- WebMD's When Your Healthy Diet Isn't So Healthy
- Shine's Eat Like a Nutritionist

Rather learn in person? Wed. 2/6 is the last day to sign up for the Granville County Cooperative Extension's "A Healthy Weigh" FREE lunchtime class series. For more info, check out our Nutrition Deals page (lower left sidebar) or the Cooperative Extension website.

On Your Mark, Get Set, Go!

When overweight, even a modest 5-10% weight loss can help prevent or improve many health issues. The goal for the Weight Loss Challenge is 10 pounds in 10 weeks (averaging 1 pound per week). Weight loss in this range is both safe & sustainable.

So, what's your plan? The Centers for Disease Control's Losing Weight: Getting Started (click to read the article) offers some advice.

* Step 1: Make a commitment.

Establish what you want to achieve. A formal, visible, or public declaration may encourage sticking to it. Don't forget to include a meaningful reason why this is important to you.

For those who've already weighed in, congratulations for taking the first step! Not yet? Weigh-ins are available through Friday 2/1.

* Step 2: Take stock of where you are.

This requires an honest look at your lifestyle including food, physical activity, sleep, stress, etc. Writing down this info may help you see trends. A visit to your primary care provider might also be beneficial.

* Step 3: Set realistic goals.

Breaking down a larger goal into smaller parts can make the goal seem less overwhelming. Stick to 3 or less goals. Create SMART goals (Specific, Measurable, Achievable, Realistic, & Timely... prior blog posts have more details).

* Step 4: Identify resources for information and support.

Think about who & what you already have in your life to support you. Consider what else might help your progress. It's also important to figure out what obstacles you are likely to encounter & how to deal with (or overcome) them.

* Step 5: Continually "check in" with yourself to monitor your progress.

Better health is a lifelong journey. Periodically, you'll need to revise your goals & strategies. Don't forget to reward yourself for successes along the way.

Stay tuned for next week's discussions on some healthy weight loss strategies.

Zoom, zoom, zoom... A calorie comparison

Calories often get a bum rap but are simply a measurement of energy. Instead of vilifying all calories, think of eating like adding fuel to a car. Much like our bodies, a car doesn't work quite right if we add too much, too little, or the wrong kind of fuel.

Three main factors influence how many calories our body needs:

- Basal Metabolic Rate (BMR)-- the calories needed to survive at rest.

- Physical Activity-- the calories burned by moving around.

- Thermic Energy-- the calories burned digesting food (don't get too excited... it's a very small number).

When added together, the total equals the number of calories needed to maintain weight.

To learn more, check out:

- USDA's SuperTracker (interactive calorie tools)

- NHLBI's We Can! Calories Needed Each Day (chart by age, gender, & activity level)

- WebMD's Metabolism Hacks (includes tips, myths, & how to calculate your BMR)

So, how does this apply to weight loss??? Stay tuned to find out!

2013 Weight Loss Challenge Weigh-In Schedule

Weight Loss Challenge weigh-ins happen Monday 1/28 - Friday 2/1. No appointment necessary (except for note). Teams are encouraged to weigh-in together if possible.

Click here for the Registration Packet.

Be Happy!

Sometimes, when days get shorter & colder, people start to get what's commonly known as the "winter blahs". (Hopefully, the sunshine & many days of milder temperatures have helped minimize this.)

Common responses are to:
- crave (& eat *LOTS* of) refined, simple carbohydrates like cookies, chips, etc.
- veg out the couch in front of the TV.

Unfortunately, these behaviors don't work & can make you feel worse. Instead, fight the urge by trying SparkPeople.com's 15 Natural Mood Lifters such as:
- eat some lean protein regularly. (Click if you need a protein review.)
- continue to be active, even if you need to change your regular routine.
- get good sleep (both quality & quantity).
- treat yourself to non-food rewards.

Each tip will also help you towards meeting your Weight Loss Challenge goal. Weigh-ins start next week. Detailed information & participant deals are coming soon!

Note:  If your symptoms are more intense, here's a resource on Seasonal Affective Disorder.

Struggling to Keep Resolutions?

Did you know that the average New Year's resolution survives only about 6 weeks? Common reasons are:
- being too vague about goals (e.g., being healthy).
- choosing unrealistic goals or timeframes (e.g., losing 15lbs in 2 weeks).
- choosing goals that aren't meaningful or important to them (e.g., working out every day because my significant other wants to).
- doing too much too soon or being overly restrictive (e.g., no more sweets... ever).

New Year's resolutions often focus on starting or continuing healthy habits OR stopping or reducing less healthy habits. People tend to think of the word habit as something negative. However, habits are simply behaviors that we do regularly (e.g., brushing teeth).

Need tips on creating positive habits? Check out:
- USA.gov's Popular New Year's Resolutions... Great background information!
- Radio Health Journal's Podcasts... Click on "Making & Breaking Habits".
- Entrepreneur.com's How to Make Good Habits Stick
- Psychology.com's From Bad to Good Habits in Five Achievable Steps


If your goal is safe, sustainable weight loss, please join us for the 2013 Granville-Vance Weight Loss Challenge. The goal is 10 pounds in 10 weeks. Participation is free but has lots of perks! Weigh-ins start in 2 weeks. Stay tuned for more specifics.

Maintain, Don't Gain Wrap-Up: Setting Goals

Happy New Year! Here's the final Eat Smart, Move More's "Maintain, Don't Gain Holiday Challenge" article. It explains how to design goals (or resolutions) you can stick with.

For those motivated by the Holiday Challenge, join us for the 2013 Granville-Vance Weight Loss Challenge. The goal is to lose 10 pounds in 10 weeks (safe & manageable for most adults). It's free PLUS participants are eligible for lots of great incentives. Weigh-ins begin the week of Jan 28 at locations throughout Granville & Vance Counties. More to follow.

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Setting SMART Goals

As the new year kicks off, thoughts turn to resolutions and the ever growing list of what we want to improve...to do better...to change.

We vow that this year will be different than the last. All too often by June those resolutions are long forgotten. This year, set out to make achievable resolutions that you will stick with throughout the year.

Grab a pen and a piece of paper because if you're a resolution maker, here's how to start 2013 off right:

Think of two to three things that you want to achieve. Rank them in order of importance. This gives you a chance to see what is most important to you.

Read over your goals. Are they realistic? Are you ready to make the changes and sacrifices needed to achieve them? Are they really doable? Adjust them as needed until your goals are challenging but aren't unachievable.

Write your goals out again - this time make them as specific as possible. Instead of "walk more" write down "walk ___ days per week for at least ___ minutes each time."

Set a plan. Come up with concrete steps about how you will accomplish your goals.

Finally, create a chart or poster with your goals and put it somewhere you will see often - on the bathroom mirror, over your desk or carry a small version in your wallet. Just make sure to look at it frequently to remind yourself of where you are going and also to see how far you've progressed!