Fall into Fall

In the fall, the changing colors of the leaves is breathtaking. However, the bright, bold hues of fall produce is also something worth admiring! The brilliant burgundy of cranberries; the great, deep green of kale; the outstanding orange of pumpkins & butternut squash... They are all beautiful, nutritious, & tasty. Learn more at Reader's Digest's 8 Super Foods for Fall.

To see what else is in season, check out Fruits & Veggies More Matters' What's in Season- Fall. There's also recipes, tips, & storage info on this site. NC Farm Fresh shares local availability.

Healthy fall foods not only benefit the inside of your body. They can also help improve your skin & hair. Yahoo Beauty's Fall Foods That Benefit Your Skin & Hair explains more.

All fall foods are not created equal, though... Many companies seem to have jumped on the fall fruit & veggie bandwagon with pumpkin lattes, cranberry muffins, caramel apples, etc. Find out how to savor the flavors without derailing your diet at WebMD's 9 Frighteningly Fattening Fall Foods.

Don't forget... Fall is also:
- a great time to get outside & be active.
- time to get your flu shot. Sadly, NC has already experienced its first flu death of the season. Contact your primary care provider, local pharmacy, or Granville Vance Public Health for details. The Health Department offers flu shots both as walk-in (M - F from 8:30am - 5:00pm) or by appointment.

What's Up, Doc?

In the past, doctors were viewed as the experts. Patients were expected to sit quietly & follow advice blindly. However, the "rules" have changed. Although often in a hurry, healthcare providers want us to be healthy. They realize that involved patients often stay healthier. Technology also allows people to be better informed. (To learn how technology is revolutionizing how we get medical care, check out the Mayo Clinic's Telehealth or US News & World Report's Telehealth: The Ultimate in Convenience Care.)

A study published in the May 2007 Journal of General Internal Medicine found patient participation is heavily influenced by 5 factors:
- patient knowledge, 
- encouragement by doctors, 
- appreciation of the patient’s responsibility/rights to play an active role in decision making,
- awareness of choice, &
- time.

For tips & tools to become more involved,
- National Institute of Health's Talking With Your Doctor (seniors)
- The Joint Commission's Speak Up: Tips for Your Doctor's Visit (the hospital accreditation folks)
- Indian Health Services' Ask Me 3: Good Questions for Your Good Health
- Nemours Foundation's Questions to Ask Your Doctor (teens; multiple language options) 
- The US Surgeon General's My Family Health Portrait (multiple language options).

The App Wrap

Look around... It's getting hard to find someone without a smart phone. In fact, a 2014 Pew Research study found that almost 60% of American adults have smart phones (90% have a cell phone). While smart phones get blamed for many health ailments (like eye strain, youthful arthritis, more sedentary behavior, etc.), there are apps designed to help improve health. Examples include:
- Greatist's The 65 Best Health & Fitness Apps of 2014
- Real Simple's The Best Health & Fitness Apps
- Academy of Nutrition & Dietetics' Weight Management App Review

As you can see, LOTS of health apps are exist. Check out MD Anderson Cancer Center's How to Choose a Good Health App article to help narrow your search. The Greatist link also shares more tips to consider.

Come on... Be Flexible

Stretching regularly is really beneficial. For example, it can help reduce stiffness & the likelihood of being injured. To learn even more reasons, the American Council on Exercise offers its Top Ten Reasons to Stretch.

While the experts may disagree on when to stretch, they do agree on how to (or not to) stretch & which ones to try...
- American Diabetes Association's Stretching & Balance Exercises
- WebMD's Stretch Your Limits: Feel-Good Stretching Routines
- Mayo Clinic's A Guide to Basic Stretches.

Remember to move slowly & smoothly within a comfortable range for you. If you have injuries or significant health issues, consider talking to your healthcare provider for personalized tips. Here are a few examples of specialized stretching routines:

- Arthritis Today's Stretching Exercise Videos

- Muscular Dystrophy Association's Stretching Exercises

- American Heart Association's Stretching & Flexibility Exercises for Cardiac Rehabilitation.

Sitting too long can make anyone feel stiff & sore. Check out WebMD's Stretching Exercises at Your Desk: 12 Simple Tips you can easily incorporate into your day.

Drive-By Meal Alternatives

Sometimes life gets busy... & cooking doesn't make the proverbial cut. By using carefully selected pre-prepared meals or components, healthier eating is still possible. This may not be the cheapest way. However, grocery store items may still be just as quick as, more affordable, & better for you than many restaurant foods.

For tips, check out:
- KidsHealth's Is Ready-Made Food Healthy?
- Good Housekeeping's Frozen Food Guide
- WebMD's The Best Frozen Dinners
- WebMD's Easy Rotisserie Chicken Recipes
- Cooking Light's 55 Rotisserie Chicken Recipes

Feeding Your Exercise Habit

Do you feel sluggish or get nausea & stomach pain during your workouts? Perhaps your pre-exercise food & drink needs some adjustment. Too much, too little or hard to digest food or drink can cause discomfort & negatively impact your performance.

 
Properly refueling your body afterwards is also a crucial part of recovery both for the rest of the day & future workouts. However, overeating or rewarding yourself with food can easily undo the calories you just burned.


Remember to hydrate properly before, during, & after physical activity. This becomes even more important in extreme weather conditions & with lengthy or intense routines. (For more info, type "hydrate" in our search box on the left sidebar.)

Since everyone & their goals are different, it may take trial & error to find what works for you.

Learn more at:
- WebMD's What to Eat Before, During, & After Exercise
- Academy of Nutrition & Dietetics' Timing Your Nutrition
- Greatist's 50 Awesome Pre- & Post-Workout Snacks
- YouBeauty's Nutritionist Approved Pre- & Post-Workout Snacks

In To Lunch

Packing a lunch for your child (&/or yourself) can be an easy way to save money & control what is eaten. Healthier foods can impact energy, concentration, etc., for the rest of the day. There are also many longer-term health benefits.

Tips
- Aim to include a lean protein, whole grains, a little healthy fat, & fruits & veggies in each meal. Be creative & change your meals up regularly.
- Slim down your favorite recipes by using light mayo, reduced fat cheeses, etc., in smaller amounts.
- Skimp on salt while adding flavor with spices, citrus, seasonal produce, etc.
- Including a small dessert is ok.
- Limit sweetened drinks.
- Remember to practice food safety by keeping cold things cold.

Ideas & Info
- SparkPeople's Healthy School Lunches Kids Will Actually Eat
- KidsHealth's School Lunches
- EatingWell's Healthy Kids Lunch Recipes
- Cooking Light's Lunch Box Recipes for Kids (or Adults)
- Good Housekeeping's 30 School Lunch Ideas for Kids
- Food Network's Kid Approved Lunches

Smile, Laugh, Repeat

For years, we've heard that "laughter is the best medicine." There's a lot of truth to the statement.

Chronic negative stress can wreak havoc on your mind & body. While there are many ways to help combat stress, laughter is an easy one that's often overlooked. (Type "stress" into our search box to review the other ways.)

Laughter can actually be a very potent form of stress relief. It has been shown to:
- be a full body, calorie burning activity;
- improve immunity;
- decrease pain;
- strengthen relationships; etc.

Learn tips & other info at:
- HowStuffWorks' Laughter & Health (like why we laugh, why laughter decreases stress, what isn't funny, & tips)
- HelpGuide's Laughter is the Best Medicine (benefits of laughter, how to be funnier, etc., plus other related articles on the right)- Oregon State University Extension's Laughter's Healthy Benefits (includes the different types of humor... find which works for you!)

Give Me a Break...

Unlike many other industrialized countries, American workers are less likely to take full advantage of earned vacation days. Commonly shared reasons include being short staffed, not being able to afford to, fear of layoffs, & fear of being seen as less committed. Although studies show far less productivity at work than we claim, the same rationale tends to be applied to daily breaks (or sometimes even lunch).

However, research indicates that quality breaks & vacations from work can have great physical health, mental health, & productivity benefits! They don't have to be long, complex, or expensive to be effective. Even a 5 or 10 minute break or a 24 hour vacation can help... While "breaking", aim to:
- disconnect from technology.
- be social or spend time alone (whichever recharges you).
- be active (e.g., walk, stretch, etc.).

Learn (or teach your boss) more at:
- WebMD's Give Yourself a Break Today
- Huffington Post's You've Been Taking Breaks All Wrong
- Psychology Today's Take a Vacation for Your Health.

Don't forget to check out our prior blog posts for active vacation (& staycation) ideas or tips about eating healthy while on the road. (The search box on the left sidebar is great for this.) Happy travels (both real & imagined)!

Snack Attack

Snacking is defined as food & drinks eaten between meals. The word "snack" tends to conjure thoughts of yummy, gooey foods that aren't very good for us. However, when chosen wisely, snacking can be a healthy habit. It can help maintain energy levels; improve concentration; limit overeating at meals; add important vitamins & minerals; etc.

Since less healthy choices can have the opposite effect, consider the following:
- Think about why you are snacking. Are you bored, nervous, sad, or actually hungry?
- Avoid eating directly from multi-serving bags or containers.
- Combine a lean protein; a little healthy fat; & whole grains, fruits, & vegetables (all are good sources of fiber) to help feel & stay full.
- Limit drink calories. Most sweetened drinks are high in calories but have little nutritional value. Consider eating fruit instead of drinking juice.
- Remember that extra calories gradually lead to weight gain. So, make sure that your snack & meal portions are the correct size for your dietary needs.

For more info, check out:
- Eat Smart Move More's Snacks & Drinks
- Cooking Light's Healthy Office Snacks & Portable Snacks
- Delish's Guilt Free Snacking: 15 Low-Fat Snacks & 17 Healthy Snacks for Work
- WebMD's 25 Super Snacks With 100 Calories or Less