Super Bowl Surprise

ABC News recently reported that the average American will eat around 2,400 calories during the Super Bowl. That's more calories than many people need for an entire day. Although it sounds outrageous, eating 2 slices of pepperoni pizza & a few beers often tops 1,000 calories (plus a day’s worth of fat, cholesterol & salt).

However, there are easy ways to minimize caloric impact without much sacrifice.
- Make small changes. For example, if preparing food, use a lower-fat option (like a leaner cut of meat or 2% dairy product) or a healthier preparation method (e.g., baking instead of frying). Add vegetables to chili, meatloaf, or a pizza. (Search our blog for more ways!) Even ordering a ham pizza (instead of sausage or pepperoni) saves calories & fat.
- Be conscious of portion size. Eat smaller amounts. Calories from sugary & alcoholic drinks add up quickly. Smaller cups, plate, & serving utensils can help control portions.
- Alternate with healthier choices. For example, eat fresh, cut-up veggies with chicken wings. Or, drink a glass of water between cups of soda, tea, beer, etc.
- Get up & move!

Negating that many extra calories can be challenging. So,
plan to increase physical activity & make small calorie cuts for a couple of days before & after. Eat healthy, filling meals (complete with whole grains, fiber, & lean protein) to avoid overeating.

For more ideas, recipes, & tips, check out:
- EatingWell's Healthy Tailgating Recipes & Menus
- SparkPeople's The Best Foods For Football Fans
- American Diabetes Association's Stay Healthy This Tailgating Season
- Men's Fitness' 10 Healthy Tailgating Ideas

New Year, New Changes at the HD!

Speaking of new things, have you seen our new logo?

It illustrates our new motto of "Your Environment. Your Community. Your Health." The overlapping pieces show the interaction between those three components.

We're also transitioning to a new name-- Granville Vance Public Health. To learn more about our roles & responsibilities, read this excerpt from the National Association of County & City Health Officials.

"What Does the Local Health Department Do in Your Community?

Your local health department (LHD) –you may know it as your local “health department” or “public health department”—is a leader in improving the health and well-being of your community....

* Protects you from health threats, the everyday and the exceptional.... Your LHD makes sure the tap water you drink, the restaurant food you eat and the air you breathe are all safe. It’s ready to respond to any health emergency—be it bioterrorism, SARS, West Nile Virus or an environmental hazard....

* Educates you and your neighbors about health issues. Your LHD gives you information that allows you to make healthy decisions every day, like exercising more, eating right, quitting smoking or simply washing your hands to keep from spreading illness.... through public forums in your community, public service announcements in the media, programs in schools, health education in homes and clinics, and detailed Web sites. During a public health emergency, your LHD provides important alerts and warnings to protect your health.

* Provides healthy solutions for everyone. Your LHD offers the preventive care you need to avoid chronic disease and to help maintain your health. It provides flu shots for the elderly and helps mothers obtain prenatal care that gives their babies a healthy start. Your LHD also helps provide children with regular check-ups, immunizations, and good nutrition to help them grow and learn.

* Advances community health.  Your LHD plays a vital role in developing new policies and standards that address existing and emerging challenges to your community’s health while enforcing a range of laws intended to keep you safe...."

Choosing Healthy Goals

Last week, we talked about other people's resolutions & how to set yourself up for success. Here's a list of ideas that will give you "the most bang for your buck". Using the SMART method, personalize whichever healthy behaviors interest you to meet your goals. For background info, search our blog or stay tuned!

Eating Healthier

- Eat an extra serving of fruits & veggies.

- Pack lunch or cook dinner at home more often.

- Drink more water &/or less sugary beverages.

- Use less salt &/or more spices.

- Eat slower & pay more attention to your food.

- Replace less healthy fats with healthier fats.

Be More Active

- Try a new class or activity. Or, sign up for a race.

- Invite a friend or family member to be active with you.

- Add more time or intensity to your workout.

- Sit less often. Try a walking meeting or walking at lunch.

Work towards controlling your stress level.

Aim for better quality or quantity sleep (or both!).

Quit (or, at least reduce) tobacco use.

Take medications as prescribed & get recommended screenings. (BTW, it's not to late for flu or pneumonia shots. Although this year's flu immunization isn't as effective, it still offers some protection.)

Resolving to Be Healthier

According to a 2014 University of Scranton study, the Top 10 American resolutions for 2015 are:

1. Lose weight.

2. Get organized. (Off to rocky start so far this year :(...)

3. Spend less, save more.

4. Enjoy life to the fullest.

5. Stay fit & healthy.

6. Learn something exciting.

7. Quit smoking.

8. Help others in their dreams.

9. Fall in love.

10. Spend more time with family.

Whether you want to cook more at home (#1, 3, 5, 10, etc.), get more physically active (#1, 3, 5, 6, etc.), or stress less (#1, 2, 4, 5, etc.), tricks for success on many of these topics can be found HERE in our blog. Use the "Search" box (upper left) to help narrow it down.

On that note, the resolutions listed are very vague... (e.g., What does "fit" mean? How much weight do you want to lose & how quickly?) The best resolutions are SMART (Specific, Measurable, Attainable, Realistic, & Timely). This means that you need to put some thought into & personalize your resolution(s). For moderate to longer-term goals, revisit your plan periodically to check progress, tweak, set new goals, etc.

For more info, search "resolution" on our blog or check out Scientific American's Set SMART resolutions. Have a happy, healthy 2015!

Maintain, Don't Gain Holiday Challenge-- Week 7

Here's an excerpt from Week 7's "Maintain, Don't Gain Holiday Challenge" newsletter.

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Dashing Through the Snow

"With the unpredictable weather..., it is not the time of year that many people think of heading outside for some exercise. Some days it is warm, and others just plain cold! ...Follow these simple guidelines to help you stay warm, or cool, when outside.

* Wear layers... Start with a layer that is close fitting and wicks moisture... You may be surprised how much you sweat when it is cold outside. Then add some thicker layers for warmth.

* Protect your extremities. Be sure to cover your ears, hands and feet....  A lot of heat escapes from your head, so you will want to cover it if it is very cold outside. Wear gloves to protect your hands and thick socks to keep your toes warm. If your feet sweat, you may want socks with wicking properties....

* If it is windy or rainy, make sure your outer layer is a waterproof windbreaker....

 

* If it is too cold, do your workout inside. Hit the gym and try a new class. Rent a workout DVD from the library or subscribe to a YouTube exercise channel. You can always go to the mall for some power-walking laps."

Maintain, Don't Gain Holiday Challenge-- Week 6

Here is an excerpt from the Maintain, Don't Gain Holiday Challenge's Week 6 newsletter.

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Healthy Travels

"While you are traveling this holiday season, be mindful and plan ahead. Airports and roadside restaurants don’t always offer many healthy options, making it hard to stay on track with your healthy eating plan. Just as you would pack your clothes and map out your route, don’t forget to pack your healthy snacks and map out your meals.

• Bring an empty water bottle to fill up once you pass security...
• ...use the link below to help you find out nutritional information of the restaurants in the area. All you need is the zip code of where you will be visiting....  Healthy Dining Finder....
• For long road trips, pack a cooler in your car full of fruits and vegetables, sandwiches, healthy snacks, and low-calorie drinks for the whole family. Flying? Pack a few healthy snacks that won’t be damaged in your carry-on...
• Let your hosts or hostesses know you are trying to maintain your weight. If they are aware..., they will be more likely to accommodate your needs with healthier food options. You can also offer to go grocery shopping and cook dinner one night...."

2014 WLC Maintenance Results

Season's Greetings 2014 Weight Loss Challenge Participants! We are delighted to announce that the maintenance component of this year's challenge was a huge success.  We congratulate all of our 2014 WLC participants with an extra round of applause for those who met goals and managed to keep their weight off! We are so proud of each of you for participating - no matter where you are in your journey towards a healthy weight - and are pleased to see that not only did many participants meet their goals, but that some also greatly surpassed them.   Keep up the great work!!

The 6 month maintenance component of the ESMM Weight Loss Challenge encourages participants to focus on maintaining the healthy changes adopted to achieve weight loss. The more we repeat a behavior, the more likely that it will become part of who we are - what we want to do rather than what we have to do.

Are you still being active? Are you making half your plate fruits and veggies? Even during the holiday season, these and other healthy habits should be a part of our lives so that our day to day choices can move us towards our goals rather than away from them. With this in mind, all 2014 Weight Loss Challenge participants were encouraged to weigh out one last time. Those who reached or surpassed the original 10 pound goal were eligible for a drawing to win one of six $50 Visa gift cards. Please join us in congratulating the winners of this year's maintenance challenge portion of the 2014 ESMM Weight Loss Challenge! Shana Clagg - Doves Shannon Hoyle - X-Ray Crew Fay Phillips - Country Living Betsy Stovall - DSS Divas Karen Thompson - And The 3 Make One Stacey Thorpe - Shrinky Dinks AND - If you haven't done so already, it is never too late to commit to this year's Holiday Challenge!  Navigating the holidays can be treacherous when trying to be mindful of healthy weight goals.  Whether your long term goal is to continue to lose weight or to keep your weight right where it is, it is important to avoid weight gain over the holidays.  Making this simple pledge year after year can help you maintain a healthy weight. Signing up for the free HOLIDAYChallenge to get the support of others can help you even more! So give it a try at www.esmmweighless.com - what have you got to lose?

May each of you have most joyous holidays and a breathtaking New Year!

"Maintain, Don't Gain Holiday Challenge"-- Week 5

Here's an excerpt from the Week 5 "Maintain, Don't Gain Holiday Challenge" newsletter. 

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The 12 Days of Wellness

"... Keep in mind these twelve wellness tips to help maintain your weight and end the year feeling great!

12. Limit alcohol – ... can add up to a lot of extra calories. The alcohol can also ... make you forget that you are trying to maintain your weight.

11. Control your stress – relax, get plenty of sleep, and use some stress relieving techniques.

10. Remember what the holidays are about – friends, family, and community....

9. Keep track – keeping a log or food diary this week will help you be mindful of what you are eating....

8. Prepare healthy foods at home – you can’t always control what you encounter at someone else’s home or at parties, but you can control what is in your own house....

7. Practice moderation – watch your portion size and the number of portions you eat....

6. Ask for help – do you have a lot to do this week...? Ask your friends and family to help.

5. Don’t forget the activity – ... By adding 30 to 60 minutes of activity to your day, you will help maintain your weight and have some fun too.

4. Accept imperfection – if you overeat one day or miss a workout, you can always start fresh the next day. ...be proud of your accomplishments and keep moving forward.

3. Plan ahead – have a plan and stick to it.... if you know the steps you can take..., you can achieve your goal.

2. Enjoy yourself – find happiness, peace, and joy this season. You deserve it.

1. Choose to be a better you – with everything going on this week it can be hard to remember what is important to you and how hard you have worked this season to get this far...."

Maintain, Don't Gain Holiday Challenge-- Week 4

Here is an abridged version of an article in the Week 4 "Maintain, Don't Gain Holiday Challenge" newsletter.

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Tips for Eating Out

"The Holiday season means more time with family and friends.  Often these gatherings include food... Here are some tips to help you stay on track and eat healthy...

Tips for eating at a restaurant:
- Start your meal with a salad to help control your hunger, ask for the dressing on the side...
- Pick a meal loaded with vegetables...
- Ask for a glass of water right when you sit down...
- Avoid any menu items that say buttery, fried, or breaded.
- If ordering a pasta dish, try one with a tomato sauce instead of a white or cream sauce.
- Don’t be afraid to request that your dish be prepared with less butter, oil, or salt.
- ...ask to have half of your meal boxed up to take home before you even begin eating, or split it with a friend.

Tips for buffet-style parties:
- Use an appetizer size plate...
- Fill at least half of the plate with fresh fruit and vegetables.
- Avoid adding any fried foods to your plate.
- If there is a salad option, load up on healthy toppings...
- Stay away from cheese spreads, creamy dips, and sweet desserts or take just a small amount...

Tips for a healthier drink:
- Limit yourself to one or two alcoholic drinks.
- Stay away from sweet options... which can be loaded with calories...!
- Choose calorie free mixers such as club soda. If you do use juice, use only a splash...
- Choose light beer.
- Ask for a lemon or lime... to add a little bit of flavor.

...overall tips when you know you will be eating out:
- Before leaving, eat a light healthy snack... so you don’t go to the party on an empty stomach.
- Make the gathering more about catching up and spending time together instead of focusing on the food."

Maintain, Don't Gain Holiday Challenge-- Week 3

Here is an excerpt from Week 3's Maintain, Don't Gain Holiday Challenge newsletter. Join the challenge to access the entire article.

Guide to Healthy Gift-Giving

It’s that time of year again when the stress of finding the perfect gift is on everyone’s minds. ...why not give a gift that promotes healthy eating and physical activity all year long. Try out some of these ideas or personalize one for your gift receiver...

* A fun lunch box...
* Reusable water bottle...
* Cooking classes or cookbooks...
* Kitchen gadgets...
* Fruit basket or bowl...
* Salad kit...
* Homemade gift...

Don’t forget to consider gifts that encourage “moving more” too!
* New workout gear...
* Heart rate monitor/activity tracker...
* Sports activities...
* Music...
* ...subscription to a fitness or health magazine...