Surviving Summer Get-Togethers

With the summer season upon us, parties & picnics can be an obstacle to our weight loss or maintenance goals.

Here are some tips for enjoying yourself (guilt-free).

- Eat a light meal before you go.

- Preview all your choices. Then, prioritize what you really want.

- Having trouble choosing? Small portions allow for variety.

- Be aware of what you're drinking. Liquid calories add up quickly.

- Extra physical activity can help balance out extra calories.

For more tips & healthy recipes, check out

www.eatingwell.com/nutrition_health/weight_loss_diet_plans/diet_exercise_tips/tips_to_survive_summer_bbq_season

Did you know???-- Fiber

What can you eat to help:

- lower cholesterol levels,

- control blood sugar levels,

- with weight loss or maintenance?

FIBER!

Good sources include whole grains, beans, nuts, fruits & veggies. Fiber from food is generally preferable over supplements.

The amount of recommended fiber depends on age & gender. However, Americans tend to eat only 14 grams per day (about half of what's recommended).

So, how much fiber are you eating? Fiber is listed on nutrition labels. (Class 2's summary can help refresh your memory...) For foods without a nutrition label, look at the links below.

For more information & tips, check out:

- http://www.ext.colostate.edu/pubs/foodnut/09333.html

- http://www.webmd.com/diet/fiber-health-benefits-11/fiber-digestion

2011 Weight Loss Challenge Raffle Winners

Congratulations to all our 2011 Weight Loss Challenge participants!

Dr. Oz says that losing 10 pounds can significantly decrease your risk of heart disease, diabetes, & arthritis. It can also lower blood pressure, cholesterol, & some cancers.

(Check out http://members.doctoroz.com/challenge/the-just-10-challenge for tips to get started, get back on track, or maintain your new weight.)

All participants who lost 10 pounds during the Challenge were entered into a drawing for prizes. There were also drawings for teams whose members each lost 10 pounds. The results were announced at the closing celebration.

Individual Gift Card Winners: John Carter, Ruth Carter, Christy Currin, Karen Currin, Cassandra Evans, Dale Evans, Gloria Evans, Gus Gullespie, Arthur Harris, Melissa Hodges, Cassidy Jackson, Frankie Marks, Carolyn Paylor, Jamie Purvis, Michele Rapp, Dee Reavis, Learnetta Speed, Tim Strange, Tonya Temple, Tina L. Terry, Donna Terry, Sheila Thornton, Bill Tippett, Kanika Turrentine, Betty Ward, Carolyn Yancey, Cathy Yancey, Juanita Yancey

Individual Membership Winners: Nannie Bratcher, James Boyd, Betty Jean Cash, Marsha Currin, Ashley Harrell, Mildred Hightower-Boyd, Carol Hunstman, Pamela Jordan, Jason Kelly, Kellie McDonald, April Pernell, Tyler Poteat, Thomas Shaw, Darlene Tarlton, Kathyrn Woltz

Team Gift Card Winners

1^st Place: Team Biggins: Stephanie Smith, Derek Smith, Lori Grissom, & Debra Gentry

2^nd Place: Team Ashamed: Betty Mae Roberson, Patsy O’Brien, Sandra Reavis, & Cindy Jones

3^rd Place: Team Misfits: Tanisha Foster-Williams, Gussie Ellison, Eleanor Smith, & Darline Johnson

A huge thanks to our Weight Loss Challenge partners.

- Eat Smart Move More NC

- Granville-Vance District Health Department

- Maria Parham Medical Center

- Henderson Family YMCA

- Granville Health System

- BodyWorx

- Team Care

- Road 2 Fitness

- Studio Mainstreet

- Henderson-Vance Recreation Department

Achieving a Healthy Weight

1. Fad diets may be unhealthy & are unlikely to work long-term.

2. Pick a meaningful reason to be fit & healthy... (rather than trying to be unnaturally thin).

3. Think of food as fuel for your body. Choose what gives you the best bang for your buck. (Class 1's summary might help!)

4. Ease into physical activity. When ready, gradually increase duration, intensity, or frequency.

(Class 1's summary explains this, too.)

5. Physical activity for better health doesn't have to be intense. Scheduling it (& actually following through) is most important.

6. Stressing about the number on the scale can actually be counterproductive for some...

Read 4/30's blog post to find out how stress & weight are related!

To find out more about these tips, check out http://health.yahoo.net/articles/weight-loss/6-ways-win-weight-battle.

Did you know???-- Cholesterol

Did you know that regular physical activity can lower bad (LDL) cholesterol levels AND raise good (HDL) cholesterol levels?

Aim for 150 minutes

of physical activity per week

for these and other health benefits.

For more info on cholesterol, check out:

- http://www.nhlbi.nih.gov/health/dci/Diseases/Hbc/HBC_WhatIs.html

- http://www.heart.org/HEARTORG/Conditions/What-Your-Cholesterol-Levels-Mean_UCM_305562_Article.jsp