Feed the Need (to eat)...

Last week, we shared 4 healthy, sustainable options for weight loss:  more physical activity, smaller portions, making smarter food choices, or a combination. Today, we'll discuss food choices. (We blogged about portion control & physical activity on 3/4 & 3/11.)

Focus on building meals & snacks around more:
- fruits & veggies. Most are low-calorie. Plus, they're great sources of vitamins, fiber, & hydration.
- whole grains. These foods provide longer lasting energy than their refined cousins. Look for clues on ingredient labels (e.g., whole wheat, whole grains, brown rice, oatmeal, quinoa, etc.).
- lean proteins. Proteins help build & maintain muscle, bones, etc. They also contribute to energy & feelings of fullness. Examples include:  lean cuts of beef, pork, & chicken; fish & seafood; beans, nuts, & seeds; low-fat dairy products; etc.

Choose healthier fats & eat them in moderation.

Limit foods that are high in less healthy fats, salt, sugar, &/or overly processed.

For more detailed info & tips, check out:
- ChooseMyPlate's 10 Tips to a Great Plate
- National Heart, Lung, & Blood Institute's We CAN! Go, Slow, Whoa Foods (a great chart that helps explain how often to choose specific foods)
- Academy of Nutrition & Dietetics' Rate Your Plate Quiz
- Or, use our search box to find older posts on topics of interest.

Making Calories Work For You

Just as cars require gasoline to function, our bodies are fueled by calories. If you put lower quality fuel into your car, you'll eventually notice. Your body isn't much different... Eating healthier foods in reasonable quantities helps our bodies feel better & achieve our highest potentials.

Everyone has different caloric needs. This is often influenced by many factors like age, gender, activity level, metabolism (calories needed to sustain life), etc. At its most basic, weight is impacted by calories in versus calories out.

- We bring in calories through what we eat or drink. Both choice & amount matters.

- Being physically active is the most controllable & efficient way to increase calories burned.

Weight gain is when we bring in more calories than we burn. When calories in & calories out are balanced, we maintain our weight. So, to lose weight, we need to offset or eliminate calories. Options include choosing healthier foods, eating less food, being more active, or a combination.

*** We strongly recommend choosing a healthy & sustainable approach. Any excessive behavior can backfire, cause health problems, & will be difficult to maintain. Experts encourage eating at least 1,200 calories per day (unless medically supervised) & meeting daily recommendations for the food groups. Physical activity is a key to a healthy weight, but should be increased gradually to avoid injury. If you have health issues, please consult a healthcare provider before starting or changing an activity plan. ***

For more info, check out:

- ChooseMyPlate's Calories (For a personalized recommendation, try the SuperTracker feature.)

- WebMD's Estimated Calorie Requirements

- EatingWell's Diet Meal Plans (offers sample menus for 1,200, 1,500, & 2,000 calories per day plus lots of yummy recipes at or below 500 calories per serving).

Vote for Oxford! (Deadline Fri 3/14 at noon)

Oxford has been selected for the NC League of Municipalities 2014 March Madness Hometown Showdown, where the town with the most "likes" on Facebook wins a spot on their upcoming calendar.

We made it to the Sweet-16! Click here to VOTE FOR OXFORD. The deadline is Fri. 3/14 at noon. You must be logged into Facebook for your vote to count. Or, if you're already logged in, search for the NC League of Municipalities page.

Our photo shows the product of a great partnership between the city, the housing authority, and the health dept to bring a neighborhood splash park to children that needed a safe way to cool off in the heat! Help us share this with the state.

The 411 on Fitness

Being physically active offers MANY benefits like:
- helping to control weight (both loss & maintenance);
- reducing stress & improving mood;
- improving sleep quality;
- improving longevity & quality of life;
- strengthening bones, joints, & muscles (often helping with arthritis);
- reducing your risk of heart disease, diabetes, & some cancers; etc.

For general wellness, experts recommend around 30 minutes of moderate physical activity on most days. When used for weight loss or maintenance, many people will need to increase duration (amount of time), frequency (how often), or intensity (how hard they're working).

A well-rounded fitness routine includes 3 parts:
- cardio-- activities that make you breathe harder & your heart beat faster;
- weight or resistance training-- activities that challenge & strengthen your muscles;
- flexibility-- activities that help stretch muscles & improve balance.


For more detailed info, check out:
- Centers for Disease Control's The Benefits of Physical Activity
- NIDDK's Weight-Control Information Network's Physical Activity & Weight Control
- ChooseMyPlate's Physical Activity.

Portion Distortion

The Weight Loss Challenge encourages sustainable weight loss through healthy lifestyle choices. One important (& often overlooked) consideration is portion size. Our bodies require food as fuel. However, when we take in too many calories (such as eating too much food), it can gradually lead to weight gain.

How much does portion size factor into your weight? CBS' Early Show reports that it matters significantly (Control Portions, Cut Your Waistline).

Portion size has grown considerably over the past several decades. To see how dramatically various foods have changed, check out the National Institute of Health's Portion Distortion Quizzes (look to the right for the links or to download quizzes).

Restaurants previously increased quantities to raise prices &/or create an illusion of value. However, as we continue receiving larger amounts of food, our minds & bodies adjust. Even nutritionists & other experts tend to underestimate food & calorie consumption.

For tips on how to judge portion size & lessen the impact, check out:
- Fitness Magazine's Size Matters: Your Guide to Healthy Portion Sizes
- WebMD's Portion Size Plate (interactive guide by food group)
- Eat Smart Move More's Right Size Your Portions.

Proposed Nutrition Label Changes

The US Food & Drug Administration (FDA) recently revealed possible upcoming changes to nutrition labels. Some of the notable recommendations include:
- highlighting calories & serving sizes per container;
- updating serving sizes & recommended daily values of salt & fiber;
- requiring that potassium, Vitamin D, & added sugars are listed; etc.

For a more detailed view, check out:
- Food Network's The Nutrition Label's New Look or
- ABC News' New Nutrition Label Cheat Sheet.


Even if approved, it may take years before we see any changes. So, in the meanwhile, here are some websites to help you navigate the current label's format.
- National Heart, Lung, & Blood Institute's Use the Nutrition Facts Label
- Academy of Nutrition & Dietetics' The Basics of the Nutrition Facts Panel
- FDA's Nutrition Facts Label Programs & Materials (related handouts, videos, & a tween program)

2014 Granville-Vance Weight Loss Challenge

Announcing the 6th Annual Granville-Vance Weight Loss Challenge...

* Adults that live or work in Granville and Vance Counties can form a team of 3 adults who will work together to lose 10 pounds each between March 3rd and May 16th, 2014.
* All participants must be a member of a team.
* Team Captains are REQUIRED to provide an email address.
* Successful teams and individuals will be eligible for drawings for $1500 in gift cards donated by the sponsors.


Read the participation guidelines & register at Granville-Vance WLC Registration. Registration must be done online & is open through March 9th.

Fat is Back!

Did you know that eating a fatty diet can contribute to heart disease? Extra fat & calories may result in weight gain which makes your heart work harder. Certain types of fat have also been shown to worsen chronic health conditions like high cholesterol, high blood pressure, diabetes, etc.

* Healthier choices include monounsaturated fats, polyunsaturated fats, & Omega 3 fatty acids. These are found mostly in plant-based sources (e.g., olive oil, canola oil, nuts, seeds, avocado, etc.). Omega 3s can also be found in some fish (e.g., salmon, tuna, trout, sardines, etc.). This is why Mediterranean style diets are considered so healthy. However, even healthy fats should be eaten in moderation.

* Limit saturated fats. These tend to be found in animal-based sources like chicken, beef, turkey, pork, full-fat dairy, & related products. (There are a few plant-based sources, too.) Choose leaner cuts & control portion sizes to get the nutritional benefits these foods may offer without exceeding fat recommendations.

* Avoid trans fats. While these can be found naturally in some foods, trans fats are often chemically manipulated to improve texture or storage. Unfortunately, even products labeled as trans-fat free may still have small amounts. So, look for the word "hydrogenated" in the ingredients list. Common products include shortening, cookies, pastries, crackers, etc.

For more info, read the:
- Mayo Clinic's Dietary Fats: Know Which Types to Choose,
- Centers for Disease Control's (CDC) Basics: Dietary Fats (brief overview),
- Harvard School of Public Health's Omega-3 Fatty Acids or Fats & Cholesterol: Out With the Bad, In With the Good (thorough).

Fat is important & necessary! Your body needs it to function. In food, fat adds flavor & a feeling of richness or fullness. Fat-free products often add extra sugar or salt to enhance flavor & may encourage overeating.
- WebMD's How to Create a Healthy Diet With Reduced Fat  offers easy tips to start cutting back.
- Cooking at home gives you much more control over the ingredients & amounts included. Check out the Mayo Clinic's A Guide to Ingredient Substitutions or a printable list from Eat Smart Move More Weigh Less for ideas.

The Heart of the Matter

In honor of Valentine's Day, let's talk about heart health. While many people openly fear cancer, heart disease impacts a similarly huge number of people both locally & nationally. (Check out our 2012 State of the County Health Report.)

We can't control some risk factors (like gender, age, race, & family history).


However, there are MANY behaviors that keep our hearts healthier!
- Be physically active & limit how much you sit.
- Sleep (quality & quantity are important).
- Eat heart healthy foods.
- Maintain a healthy weight.
- Reduce stress levels.
- Don't smoke.
- Get routine screenings.
- Take medicines as prescribed. Other health problems (including diabetes, high blood pressure, high cholesterol, etc.) can negatively affect heart health.

For more info, search our blog or check out:
- Healthfinder.gov's Keep Your Heart Healthy (good, basic overview);
- American Heart Association's Getting Healthy (detailed nutrition, activity, stress, smoking, & weight resource) or Go Red for Women (tips by age, breaking habits, etc.).
- WebMD's Best Foods for Cardiovascular Health;
- Mayo Clinic's 8 Steps to Prevent Heart Disease (discusses healthy fats, whole grains, fruits/veggies, etc.).
- National Heart, Lung, & Blood Institute's Health Information for the Public (risk calculator, disease info, & yummy recipe collections)
Or, search for the DASH (Dietary Approach to Stop Hypertension) diet or Mediterranean diet for detailed meal planning help.

Also, learn the AHA's Heart Attack, Stroke, & Cardiac Arrest Warning Signs. It could save someone's life!

Happy Valentine's Day.

What Should I Eat?

Many people are confused about what they "should" eat. What's NOT to be confused about?

One year, eggs are good. Next, we're told to limit egg consumption or to only eat the whites. The University of Minnesota answers Why Does Nutrition Advice Change?. (BTW, eggs are currently considered a good source of protein for most people. Eating the yolk tends to be recommended for the minerals & satiety it provides.)

We are also bombarded by celebrity diets & workouts (although many are unrealistic & some unsafe). Or, a commercial, magazine, or website suggests we try their latest, greatest supplement, pill, meal plan, or fad diet. (Really, who recommends eating cotton balls???)

On the bright side, even nutritionists aren't perfect. Read about it in EatingWell's Diet Mistakes Even Nutritionists Make.

But, being healthy doesn't require perfection! So, Whole Living's Eat Like a Nutritionist & Reader's Digest's What Nutritionists Eat When No One is Watching can share insight from some experts.

Since even the experts don't always agree, aim for variety. Most types of food have benefits. Even some healthy foods may have disadvantages (e.g., nuts are high in calories & fat but it's healthy fat when eaten in moderation). If you have health issues, check out well-regarded sources for specialized advice (e.g., American Heart Association, National Heart, Lung, & Blood Institute, American Diabetes Association, etc.).

If you need more individual guidance, ask your healthcare provider. Some insurance policies may cover visits with a nutritionist. There are also reliable websites (e.g., Choose My Plate's SuperTracker) that allow you to personalize data. Remember, even small changes can lead to big results!