Maintain, Don't Gain Week 6-- Stress Less

Below is an abridged article from Week 6 of the Eat Smart, Move More "Maintain, Don't Gain" Holiday Challenge. To access this & prior articles, sign up for the Challenge. There is one week left!

For those participating, keep up the good work... Happy holidays!

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Stress Less

...Stress is a part of life, but it doesn't have to control you. Try these five tips to improve how you handle daily pressures.

* Prioritize. Think about the two or three things that are most important in your day-to-day life. ...In order to keep your cool when things get tough, focus on what matters most....

* Eat well. Good nutrition supports a body and brain that is ready to deal with difficult situations. Prepare healthy snacks to keep at work, in the car and at home, and keep within reach... plan out meals that will be easy and enjoyable for the family...

* Exercise. ...Moderate to vigorous exercise alters your brain chemistry making you better prepared to deal with stress...

* Give yourself time for just you. ...To keep your body relaxed, start each day with gentle stretches and take a long, warm bath at least once a week. Escape for half an hour each day to read a book. A good laugh can relieve tension, soothe stress, and reduce aches and pains...

* Get your Zzzzz. ...Set the stage for a restful night by avoiding caffeine late in the day and dimming the lights an hour before bedtime. ...use an eye mask or blackout curtains and play some soothing music to help you drift off....

Maintain, Don't Gain Week 5-- Eating to Improve Energy

Here's an abridged version of an article found in Week 5's newsletter. To read the entire article, sign up for the Maintain, Don't Gain Challenge.

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Foods to Fuel You

...To stay satisfied and energized, eat balanced meals containing complex carbohydrates, fiber, protein and some healthy fats.

Our bodies use carbohydrates for energy... most people do not have work/plan to take in enough carbohydrates. Instead, you should aim to get your fiber with the carbohydrates you eat. Fiber helps you to feel full by keeping food in your belly longer. You may already know that there are two different types of fiber. Soluble fibers found in oats, beans and fruits slow down digestion and make you feel full, which helps control weight. Insoluble fibers, mainly found in whole grains and vegetables, add bulk to your diet, helping prevent constipation. Focus on eating a healthy diet rich in fruits, vegetables, whole grains, beans, nuts, and seeds to provide a variety of soluble and insoluble fibers and all of the health benefits. Most Americans get only about 15 grams of fiber per day in their diet. But experts recommend eating approximately double that.

 

Increase the fiber in your diet gradually to avoid uncomfortable intestinal gas. Because some fibers absorb water, you should also drink more water as you eat more fiber-rich foods....

Maintain, Don't Gain Challenge Week 4-- Movement Anywhere & Everywhere

Here's an abridged version of an article found in the Week 4 Challenge newsletter. Sign up for the Maintain, Don't Gain Holiday Challenge to read the whole article.

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Move More Wherever You Are 

                                                         
The holiday season is in full swing, and you're busy planning, shopping, visiting and celebrating.... At this point setting aside time to for a formal workout feels close to impossible.... Try these tricks to keep fit when you are away from your home.

Shopping / standing in line
- Take an extra lap or two around the grocery store or mall before doing your shopping
- Do 50 toe raises while waiting in line. Lift to your tippy toes, and then lower back down....
- Skip the shopping cart and use a basket if you are only buying a few items.

At work
- Have walking meetings instead of meetings at a desk.
- Sit on an exercise ball while at your desk.
- Get up and take a walk (to the bathroom, water fountain, to chat with an office-mate) every hour.
- Do a few laps around your building (inside or out) before lunch.

While Traveling
- Stand up and stretch your legs at least once an hour if you are on a bus, train, or plane.
- Tense your legs for 15 seconds then release. Repeat 3 times. Then move on to your abs, and then your arms.

These actions can really add up! If you make a habit of moving more each time you are out, you'll burn extra calories and feel more energized throughout the day.

"Maintain, Don't Gain" Week 3-- Find Your Way to Healthier Eating Habits

Here's an abridged version of an article found in the Week 3 Challenge newsletter. Sign up for the Maintain, Don't Gain Holiday Challenge to read the whole article.

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Survive Slip-Ups

The holidays are full of ups and downs... If the roller coaster ride carries over to your eating habits, it's time to adopt some new strategies to keep you on a steady path.

* ... Throw out the "good food"/"bad food" mentality. You may be doing more harm than good when you think about eating a cookie as doing something wrong.... Work it into your plan and then you can enjoy it guilt-free.

* Plan ahead.... This will keep you from being tempted to run to a fast food restaurant on the road. Busy days are also perfect days for leftovers....

* ... One slip-up is not going to ruin you, nor is it an excuse to give up altogether. To get back on track, focus on the present, and tune in to your body. If you feel full, stop eating. If you find that you are hungry later, don't punish yourself and deprive yourself of food....

* ... don't expect yourself to be perfect. There is a lesson to every setback, so learn from those moments when you wish you'd made a different decision....

"Maintain, Don't Gain" Week 2-- Mealtime Mindfulness

Here's an abridged article from Week 2's "Maintain, Don't Gain" newsletter. If you want more tips, sign up for the Holiday Challenge today!

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Be Mindful at Mealtime

                                         
The holidays have a way of turning our routines upside-down. With all the hustle and bustle, it may seem easier to snack or to run out and scarf down some fast food instead of having a real meal, but that's the exact reason you should plan to make mealtime a priority. Stay mindful of how and what you eat to keep from gaining those pesky pounds during this  busy season. Here are some ways to keep yourself in check:
- Stick to a regular eating schedule.
- Enjoy the aromas as you prepare your meal.
- Make your plate pretty.
- Pretend you're in a restaurant.
- Eat until you're barely full.

Happy Thanksgiving!

Here's some tips for a happy, healthy & safe Thanksgiving for all who celebrate!

Daily Holiday Challenge Tip from Eat Smart Move More:  "Make the most of your sandwich or burger and pile on the veggies! Add spinach, tomato, onion, and cucumber to sandwiches. Your sandwich will be so flavorful that you can skip the dressing."

Do you want to get daily or weekly tips delivered to your inbox? Click on the link to sign up for the free "Maintain, Don't Gain" Holiday Challenge (11/19 - 12/31).

- CDC's It's Turkey Time: Safely Prepare Your Holiday Meal (food safety)

- Iowa State University's Holiday Eating Tips

- Mayo Clinic's Stress, Depression, & the Holidays: Tips for Coping

- Dept of Health & Human Services' Holiday Healthy Family Traditions (physical activity)

Accept the Challenge! (starts 11/19)

Check out healthy recipes, read their holiday focused blog, or sign up for Eat Smart Move More's Maintain, Don't Gain Holiday Challenge!

Election Lessons

Even in these tumultuous political times, virtually everyone can agree on one thing. We can't wait until election season is *FINALLY* over!!! 

However, as time dwindles, let's learn a couple quick health lessons from the presidential campaigns.

* Yahoo! Health's What Candidates Eat

Need help eating healthy with a hectic schedule? Check out MedicineNet's 10 Tips for Healthy Eating on the Run.

Planning ahead &/or being prepared makes healthy eating much easier. For example,:

- leave some bottled water & healthy snacks (like fruit, granola bars, small portions of nuts, etc.) in your car or desk for a quick pick-me-up when busy.

- choose a few quick, easy, & healthy go-to meals for busy days. Combinations of soups, sandwiches, or salads may fit your need.

- throw ingredients into a crock-pot the night before. Turn it on in the morning for a ready-made dinner.

- choose restaurants that offer some healthy options. Many chains have nutrition facts available online or somewhere in their restaurant to help you make more informed eating decisions.

* The Brain Bank's Sleep Deprivation on the Campaign Trail

Starting to realize how important sleep is in supporting & regulating most bodily functions? Read Harvard Medical School's Assess Your Sleep Needs to find out how much you likely need. But, quantity is only one part of the equation... This article also addresses how to improve the quality & address sleep problems.

A few sleepy-time tips:

- Make sleep a priority. Most tasks & chores really will wait until tomorrow...

- Limit artificial light sources (like TV, computers, etc.) before bed.

- Limit caffeine & tough to digests foods (e.g., spicy, fatty, fried, etc.) several hours before bedtime, especially if sensitive.

A Scaled-Down Halloween

Fall feels like an obstacle course for those watching their weight. First hurdle:  Halloween! Did you know that Americans purchase an estimated 600 million pounds of candy a year for Halloween???

So, whether you're still buying treats to hand out or sneaking a piece from your child's stash, here are some potential damage control tips.

Test your knowledge with Delish's Halloween Candy Calorie Quiz or Real Simple's Which Halloween Candy is Healthier? to compare different candies. Or, check out Yahoo! Shine's The 10 Worst Halloween Candies for Kids.


Looking for some healthier alternatives that won't get your house egged?
Try TLC's 5 Halloween Candy Alternatives or WebMD's Halloween Candy: Lower-Calorie Treats Make the Holiday Less Scary (which also offers tips to help balance the extra calories).


Wondering why you feel so weak & tortured around sweets?
US News & Report's How to Handle Halloween Candy Cravings to understand why we crave sugar & strategies to get through it.


Quick Reference Tips
- Only eat the candy that you really enjoy.
- Pay attention to portion control. Even small pieces can quickly add calories when eaten throughout the day.
- To help balance the extra calories, add in some extra physical activity or trim other calories from your diet.
- Out of sight, out of mind. Put the candy away or somewhere difficult to get to.

WLC Maintenance Weigh Out Schedule

Attention WLC Participants-- Maintenance Weigh-Outs

The Weight Loss Challenge 

6 month Maintenance Weigh-Out 

October 29th  – Nov 2nd, 2012

If your weigh-in was at:
- Granville County Health Dept, please weigh-out there.
- Maria Parham Medical Center, please weigh-out there.
- South Granville Medical Center, please weigh-out at Granville County Health Dept.

Granville Medical Center employees who weighed-in at GMC may weigh-out there.


Nine $50 gift card prizes will be awarded. To be eligible for the Maintenance Challenge prize drawing, you must meet one of the following guidelines:
·         If you lost 10 pounds or more in May, you must maintain or exceed your weight loss at this upcoming weigh-out.
·         If you did NOT meet the 10 pound goal in May, you must have lost at least 10 pounds at this upcoming weigh-out.
·         If you did not weigh-out in May, you must have lost at least 10 pounds at this upcoming weigh-out.


Please weigh-out to see if you are eligible. Regardless, if you continue to focus on your weight loss goals and maintaining healthy habits, YOU ARE CLEARLY A WINNER ALREADY!

Keep Eating Smart and Moving More!

Sit Happens!

What is now being recognized as one of our greatest enemies?

Too much SITTING!

Check out the Mayo Clinic's How Harmful is Too Much Sitting? for an explanation.

Prolonged sitting (both too much & too often) is regularly blamed for back pain & stiffness. However, it also increases your risk of obesity, metabolic syndrome, cancer, heart disease, stroke, etc. Plus, studies are showing it can shorten your life, too.
CBS News' Sitting Too Much May Double Your Risk of Dying


Less sitting & TV time often leads to improved quality & quantity of life. Even small changes help. USAToday's Sitting Less Could Extend Your Life shares how much of a difference physical activity can make.

At minimum, experts recommend getting up, moving around, &/or taking a "wiggle break" for at least 10 minutes every hour. For tips to include more activity into your day & lessen TV time, check out Eat Smart, Move More.

A small study recently indicated that participating workers who stood at a workstation for about 1 hour per day felt more energized, productive, & happier. Although results may vary in other situations, it may be worth trying!
NBC News' Workers Find They Like Taking a Stand

Are You Getting Bad Advice?

How often have people commented on what you "should" do to manage things like your weight, health conditions, etc.? 

Many times, it's a well-meaning (but potentially misinformed) friend, family member, or co-worker. "Old wives tales" & health myths often get passed around like the flu (a subtle reminder to get your flu shot, by the way)! While research shows that a few have a basis in truth, many just aren't true & can even be harmful (e.g., some detox diets). Check out Eating Well's The 13 Biggest Nutrition and Food Myths Busted for other examples.

Sometimes, it could be someone motivated by money-- pushing a service or product (e.g., a less ethical personal trainer or salesperson). How about a talk show or magazine looking for a sensational segment, product endorsement, or advertising sales? Or, perhaps, it could even be a trusted professional who doesn't have a thorough education or hasn't stayed current on the specific topic.

Unfortunately, even research can be misleading (either purposefully or accidentally through poor study design, researcher or reporter bias, demands of the funding source, oversimplification, overgeneralization, etc.).

Worried that you're getting misinformation? Check out WebMD's Seven Telltale Signs You're Getting Bad Nutrition Advice to know what red flags to look out for.

Grocery Cart Smarts

As I plan & prepare for my "Food Stamp Challenge", it really hit me tonight how expensive food has gotten. So, in that spirit, here are some things you can try to take a bite out of your grocery bill.

- Shop on sale. Plan meals around what's on sale or properly store good deals for later. Realize that some advertised sales aren't as good as they seem or require you to buy more than you need.
- Shop in season. Food that's out of season is often more expensive, less fresh (& possibly less nutritious), &/or less tasty.
- Predominately shop the store's outer edges. The more processed, less nutritious, & ultimately more costly items tend to be in the middle aisles.
- Consider buying generics. Many products are of equal quality but cheaper due to less flashy packaging & no advertising cost. The company may even make the brand name version. These are often positioned on high or low shelves.
- Use store loyalty cards (now often required to get sale prices).
- Use coupons. Whether you clip a newspaper's paper coupons, print online coupons, or clip electronically, this can save some money. However, it's important to recognize if a coupon isn't right for your needs (e.g., need to buy too many, cheaper to buy generic, don't like/want the item, etc.).
- Consider buying some items in bulk. Larger amounts are often (but not always) cheaper. However, it's only a deal if you can properly store items & will use what you buy.
- Be willing to put in some work... when you can. Food that requires more work is often FAR cheaper than their "convenient" cousins. (E.g., bone-in vs. boneless skinless chicken; veggies vs. pre-washed & chopped veggies; dried vs. canned beans; etc.).
Exception:  If you don't have the time or inclination, throwing away food doesn't save money! Sometimes, it may be worth paying extra for "convenience"if you're more likely to eat the food as a result.
- Create a list of items you buy frequently. Figure out which store carries each item for the best price.
- Think outside the grocery store. Sometimes, other venues (drug stores, multi-purpose stores, dollar stores, or farms & farmer's markets) can provide better prices on certain items.


For more tips & a look at supermarket tricks, check out:
- Weight Watcher's Supermarket Psychology
- Bankrate.com's 10 Grocery Savings Tips from Store Managers
- Yahoo's Financially Fit How Stores Trick You into Spending More

Hunger-- Do you accept the challenge?

The past few years have been economically tough for many Americans. To mainstream the struggle, food banks and related programs across the nation are sponsoring a "Food Stamp Challenge". Could you live off the daily $4.15 allowance... each day for a week?

I like to think that I eat fairly healthy in a sort-of thrifty way. However, considering this challenge gave me a bit of a headache. And, the FBCENC "sample menus" deeply saddened me... both as a health educator and a person.

As an exercise in awareness and humility, I encourage you to consider trying this with me (officially starts next week). Even if you only do a couple days or use a slightly higher dollar amount, it still offers a valuable perspective. Unfortunately, not all of our neighbors are lucky enough to have those choices...

Feel free to share your "Food Stamp Challenge" experiences and/or frustrations on the blog.

- For "rules" & to register online for the Food Stamp Challenge:  FBCENC Food Stamp Challenge
The Food Bank of Central & Eastern North Carolina (FBCENC) serves 34 NC counties, including Granville & Vance Counties.

- Celebrity experiences:
The Chew's Mario Batali (some creative ideas from a chef)
Phoenix. AZ Mayor Greg Stanton

- Possible Recipes or Meal Ideas:
Food Network's 4 Family Dinners for $10 or Less
Better Home & Gardens' 20 Healthy Dinner Recipes Under $3
EatingWell's Cheap Eats
Delish.com's A Dozen Healthy Dinners for $3 per Serving
WebMD's Cheap & Healthy: 15 Nutritious Foods for About $2

ABCs of Breakfast

How often have you heard that breakfast is the most important meal of the day?
Well, research has proven the old adage is actually true. Eating a healthy breakfast has been shown to go hand-in-hand with:

- reduced hunger levels later in the day (possibly why it's recommended for both losing & maintaining a healthy weight).
- a more nutritionally complete diet.

- increased concentration in both kids & adults.

- increased energy.
- lower cholesterol levels (even when eating eggs) & a decreased risk of Type 2 diabetes.

Need inspiration or new ideas? Check out:
- WebMD's The Many Benefits of Breakfast

- Kids' Health Ready, Set, Breakfast! (written for kids but great for all ages!)

- Cooking Light's 12 Smart Ideas for Breakfast on the Go

- Eating Well's Healthy Breakfast Recipes

Don't have time? Not hungry in the morning?
Read Fitness Magazine's No More Excuses- Breakfast Recipes for Every Morning.

Need a FREE Medical Check-up?

Healthy Living For a Lifetime Event

Date:  Wed., Sept. 26, 2012 

Time:  10:00am – 6:00pm

Location:  Just $ave parking lot (116 Granville Corners in Oxford... behind McDonald's on Linden Ave).
Although this event is predominately for Granville County residents, everyone is welcome!

Services:  Various health screenings including Cholesterol, Blood Pressure, Blood Glucose, Body Mass Index, Bone Density and Vascular Ultrasound. Plus, there will be informational booths regarding the many health-related programs, services, and providers located in our community.
** Note:  For the most accurate results, at least 8 hours of fasting is recommended but not required.

Cost:  NONE

Catch:  NONE
Healthy Living for a Lifetime (www.healthylivingforalifetime.com) is an initiative sponsored by Farm Bureau of NC. They seek to provide rural North Carolinians with the benefits of living a healthier lifestyle by providing FREE professional health screenings, educational materials, and resources designed to encourage a commitment to healthy living.

Please help us spread the word.  

If you have questions, contact Shasheena Atkins (Granville Co Health Dept) at satkins@gvdhd.org or 919-693-2141.

Con-mercials

Media sources are reporting that over 90% of advertising slots for the Super Bowl have already been sold. Why are companies chomping at the bit to pay a record high $3.7 million (or more) for 30 seconds of your attention?

"Put quite simply, it works!" explains a TV director. But, do commercials or other sales gimmicks really influence us?

Maybe...
- Merchandisers have learned that shoppers will buy more items if they advertise 3 items for $5 than a price of $1.67 each.
- Researchers found that both kids & adults ate more while watching TV with junk food ads (vs healthy food ads or non-food ads). Ironically, participants ate more of whatever snack was offered... not what was advertised. Interestingly enough, participants were unaware of the influence. To read a summary of the study, go to Psychology Today's Sneaky Commercials.
- Concerns are being voiced about the impact of "food porn" (close up, doctored photos of food). Ever seen a tasty looking treat on TV & get a craving? (Then, ever feel disappointed when you get the item? Much like pictures of models, professionals use lots of tricks to create the perfect image...)

So, what strategies are used to influence our behaviors?
- Scarcity:  An item is said to be limited in quantity, availability, or temporarily has a lower price.
- Authority:  Recommended by an "expert" (e.g., as with many diet plans/pills or fitness gadgets)
- Commitment:  Often based on an adopted or desired lifestyle choice or value system (e.g., "all-natural", no carbon footprint, etc.)
- Likability:  You like & trust the seller (e.g., a celebrity or your own family member).
- Consensus:  It is portrayed that everyone else is doing or buying it.

To learn more about the "tricks of the trade", check out:
- Advertising- What psychological tricks do they use? (4 minute video)
- Media Awareness Network's Food Ad Strategies List

Since the influence may be on the unconscious, health advocates recommend limiting TV time. Check out Eat Smart, Move More's Tame the Tube Tips for ideas.

Assignment-- Watch some commercials to identify the strategies used & the likely target audience. Share some of your favorites with us!

Pop Quiz!

It's back to school time! How much do you know about healthy eating?

Take WebMD's Test Your Nutrition IQ quiz to find out!

Need a refresher or want to learn more? Check out http://www.choosemyplate.gov/food-groups/.

Celebrate Progress

Living a healthy lifestyle is a journey...  a continual parade of choices like:

- how to spend time (sleep, be active, watch TV, etc.)  &

- what to eat (fruit or candy bar, white or whole wheat bread, etc.). 

Although each decision matters, being healthy & losing or maintaining weight fortunately doesn't require perfection. We can occasionally veer off-course & still meet our goal.

Why have goals? Well thought-out goals give us direction & a plan. Goal setting allows a confusing or overwhelming concept to be broken down into manageable pieces.

What goals should be celebrated? You don't have to wait for a huge milestone to celebrate. Setting short-term goals give us something to look forward to & help keep us motivated. However, if treats are enjoyed too often, they may lose some bargaining power.

So, what should you do when you meet a goal?

Some people splurge with food. Unfortunately, we tend to underestimate both the number of calories consumed & how long it will take to burn it off. So, a safer reward is a non-food treat. Items can range from the simple & virtually free (bubble bath, relaxing walk, etc.) to complex &/or expensive (new outfit, spa day, vacation, etc.). For maximum results, treats should be meaningful to you & commensurate with the goal (i.e., small goal reached = small treat).

For more info on how to set goals & ideas for non-food treats, check out:

- Good Housekeeping's Spoil Yourself With Small Treats

- Centers for Disease Control's Getting Started Losing Weight

- Fitness Magazine's 9 Steps to Reach Any Goal.

The Spice of Life...

Last week, we learned about some (surprising but) common sources of salt. Many companies use it as a cheap way to preserve or flavor foods. Although product selection (e.g., lower sodium soy sauce or type of cheese) can help, salt levels were often still high. So, here are some considerations.

Buying Products
- Whenever possible, buy reduced or salt-free versions. These products are often the same price (e.g., no salt canned or frozen, sauceless veggies). Any salt you add at home will be far less than companies would use.
- If you can't find low or salt-free canned products (e.g., beans or veggies), pour out the liquid & rinse contents with water a couple times to remove excess salt.
- Read labels. Choosing a different brand or variety can make a big difference!
- Can you make a similar but healthier version at home (e.g., spice mix, tomato sauce, etc.)?

Cooking at home gives us the most control over what we eat. But, many people worry that reducing salt will lead to boring, bland food. Here's some ways to infuse flavor without excess salt or fat.
- Citrus is versatile & offers a bright flavor to marinades, sauces, dressings, etc. (e.g., lemon, lime, or orange juice or zest).
- Impart a richer flavor with low-sodium broth or bouillon cubes. Another option is cooking wine (alcohol cooks off when heated, leaving just the flavor).
- Add herbs &/or spices for both flavor & health benefits. Check out:
     - NC Cooperative Extension's Cooking With Herbs (great resource for beginners or those expanding their herby horizons)
     - EatingWell.com's 8 of the Healthiest Spices
     - WebMD's Low Sodium Recipe Tips


Now, put it to practice! Try out some sample low salt recipes at:
- National Heart, Lung, & Blood Institute's DASH Recipes
- American Heart Association's Low Sodium Recipes

Sodium Shockers (aka All About Salt)

It's hardly a secret that excess salt can be tough on our hearts, especially if we have high blood pressure or other heart issues. But, did you know that it can also impact your hydration level & cause temporary gains from fluid retention (aka bloating).

Although tasting food before adding salt at the table can help, it isn't the primary problem. We often don't realize how much salt is actually in many common foods we eat! Here are some examples (&, when possible, a few comparisons...).

Soy Sauce: 900-1300mg per tablespoon (tbsp)

Light Soy Sauce: 500-600mg per tbsp

Reduced Sodium Soy Sauce: 390mg per tbsp
(BTW, this is probably far less than the average person might use...)

Raisin Bran: 200-350mg per serving

Cheese:

- 1 slice American cheese: 250mg (non-fat is slightly higher)

- 1/4 cup shredded Cheddar or low-fat Cheddar: 175mg

- 1/4 cup shredded whole-milk mozzarella: 175mg (vs. low-fat: 200mg or non-fat: 210mg)

Tomato Sauce:

- Canned: 300-650mg per serving

- Glass Jar: 320-520mg per serving
(The average person usually eats more than 1 serving of pasta at a sitting so we're likely consuming more than one serving of sauce, too.)

The current recommendation is a maximum of 2,300mg of salt per day (although experts are considering lowering this amount). Those with heart issues are urged to aim for 1,200 - 1,500mg.


For more information, check out our blog post from 2/21/12 & WebMD's Salt Shockers.

For tips on dealing with an uncomfortably salty meal, check out Bloat Busters. ***NOTE:  If you have health issues, please consult your healthcare provider or pharmacist before trying these tips.*** 


As you can see above, our daily totals quickly add up. But, don't despair... You aren't destined for an eternity of bland food. Next week, we'll talk about tasty, salt-free ways to spice up food!

Making change...

Have you ever thought, "I'd be skinny or healthy if only I ____ or didn't ____..."?

In this blog, we stress the importance of regularly making healthy choices. A healthy lifestyle does NOT require perfection or 100% "compliance". It's okay to occasionally indulge (ideally planned; but, definitely done in a reasonable way).

However, sometimes we realize that our occasional treat is being enjoyed more often. Perhaps, we notice that our treat's portion size has swelled over time... Or, we begrudgingly acknowledge that our temptation is likely interfering with our goal (whether it's to be healthy, lose weight, get in shape, etc.)...

Please remember that good habits take much longer to establish. So, if/when you slip up, be patient & forgive. Identify why it happened & what you can do differently if faced with a similar situation.

There tend to be 2 schools of thought in the topic of change. Some advocate small, gradual changes (e.g., eat 1 less piece of chocolate for a couple of weeks. Then, continue to reduce little by little, etc.). Others recommend the "cold turkey" method (pick a day & stop). Different people have had success with both methods. Researchers at UNC are currently studying whether one method has better long-term results.

Regardless of your method, if you have multiple "bad" habits to change, pick one. Once comfortable with that change (when you don't have to constantly think about it, remind yourself, or struggle with it... often a few weeks), consider starting on habit #2.

For more info, check out:

- RealSimple How to Break Bad Eating Habits-- 9 common habits & suggested "fixes"

- WebMD 6 Steps to Breaking Bad Eating Habits-- Step by step guidance for identifying habits & brainstorming ways to change

- MedlinePlus Eating Habits & Behaviors-- How to identify your triggers & suggested actions

Write THIS down!

If you don't understand why you struggle to lose weight, keep a food journal. Several studies demonstrate the benefits of writing down specifics. In fact, Kaiser Permanente found this was the BEST indicator of whether someone would lose weight.

It can help identify:

- how often you're eating. (Did you know that skipping meals lowers metabolism?)

- how much you're eating. (Even pros can underestimate quantity!)

- what you're eating. (Did you know each mindless nibble is about 25 calories?)

- patterns. (For example, making slight adjustments to meal times could curb excess snacking or prevent overeating. Or, identifying stress or boredom eating may break your weight gain or maintenance rut.)

For more info, check out:

- WebMD's Food Journal: Write It Down, Shed More Pounds

- Good Housekeeping's Keep a Food Diary to Lose Weight (You can close the ads as soon as they start... The article's points were too good to pass by!)

Interested in journaling? Check out:

- Handwritten or Off-line

* Livestrong's How to Make a Printable Food Diary

* Cleveland Clinic Food Diary

- Free Online Tracking (registration required)

* Choose My Plate's SuperTracker

* WebMD's Food & Fitness Planner

* SparkPeople's Tools

There's also many smart phone apps (some free) dedicated to this purpose.  

Shape Up Your Salad

Take advantage of the bounty of the summer season! A salad can be a quick, easy, refreshing & healthy meal. Most fruits & veggies are low-calorie, fat-free, & a great source of vitamins, minerals, & fiber. Experts recommend eating 5-9 servings of fruits & veggies per day. (For a personalized quantity, check out Choose My Plate.) Depending on the size & content, a salad can easily provide a wide variety of colors & multiple fruit/veggie servings. Plus, due to their high water content, fruits & veggies help keep you hydrated.

But, don't make these common salad mistakes!

- A "naked" salad as a meal... Adding a little protein & fat can help keep you full & satisfied.

Examples of protein:  lean chicken, turkey, beef, or pork; fish; egg; low-fat cheese; nuts

Other examples of fat (watch portion size):  avocado, nuts, salad dressing (consider low-fat)

- An overdressed salad... Empty calories from croutons, bacon bits, & full-fat additions (like creamy dressings, high-fat meats, etc.) can quickly blow your diet.

- Assuming all restaurant salads are healthy... While there are some good choices, other restaurant salads can have as much fat & calories as their large burgers!

- Boredom... Eating the same basic salad over & over can become old. Need some inspiration? Check out http://www.bhg.com/recipes/salads/ideas/garden-fresh-salads/ & http://www.eatingwell.com/recipes_menus/recipe_slideshows/low_cal_dinner_salads?slide=1#leaderboardad.

Is Your Drink Wrecking Your Diet?

Last month, the mayor of New York City proposed banning "large-size" (over 16oz) sugary drinks from restaurants & concession stands. Examples include sodas, sweet tea, sweetened coffees, sports drinks, fruit drinks, etc. 

Health experts are divided over this approach. Supporters say empty calories from sugary drinks lead to weight gain. In time, excess weight can contribute to or complicate chronic conditions (like diabetes, stroke, heart & breathing problems, joint problems, etc.). Those in opposition express concern over government interference in personal decisions, the ineffective scope (since it will still be available in stores), or because the policy is missing a crucial educational component. 

Many people who are frustrated over weight gain or trouble losing weight often don't realize the impact of their beverage choices. Here's why...

Just because it sounds healthy... doesn't always mean it is! For example at McDonald's:
- Small Minute Maid Orange Juice:  150 calories, 30 grams sugar, 0 grams fiber
- Small Wild Berry or Strawberry Banana Smoothie:  210 calories, 44 grams sugar, 2-3 grams fiber
These do show much better nutritional stats than a sweetened coffee drink or shake. However, if the smoothie is a breakfast replacement, consider a Snack Size Fruit & Walnut (same calories, same fiber, half the sugar, plus protein!) or either Oatmeal option (290 calories, 5 grams fiber, considerably less sugar, plus protein!). Even with equal calories, liquified foods don't usually make you feel full but extra fiber & protein from the oatmeal or fruit/walnut probably will.

Sometimes, it's about using nutrition facts to make healthier choices. For example at Chick-Fil-A:

- Dasani water, unsweet tea, diet soda*:  0 calories, 0 grams sugar

- Small sweet tea:  90 calories, 24 grams sugar

- Small Coke:  120 calories, 35 grams sugar

- Small lemonade:  170 calories, 43 grams sugar
While a 30 or 50 calorie difference may not seem like much, that amount daily can lead to a couple extra pounds each year... (Some research indicates diet soda may not be excellent for your health.)

Sometimes, it's all about size. For example at Burger King:
- Small Frappe (Caramel or Mocha):  410 calories, 39 grams sugar
- Medium Frappe:  510 calories, 49 grams sugar
- Large Frappe:  600 calories, 59 grams sugar
By choosing a small, you save 100 calories & 10 grams of sugar PER upsize. Sadly, a small frappe has almost as many calories as a double bacon cheeseburger (440 calories). Amazingly, this is still a healthier choice (SHUDDER) than any BK shake. Still NOT an endorsement, btw... :) But, if you buy pre-sweetened coffee drinks, I challenge you to check the nutritional info before next time!

For more "Rethink Your Drink" info, substitutions, & tips, check out:

- http://www.cdc.gov/healthyweight/healthy_eating/drinks.html

- http://www.myeatsmartmovemore.com/RethinkDrink.html.

If the idea of more water bums you out, go to http://www.eatingwell.com/recipes_menus/collections/summer_drinks for healthy, unique summer drink recipes.

Congrats to our 2012 WLC Winners!

The 2012 Eat Smart Move More Weight Loss Challenge was a great success! Sponsored by Maria Parham Medical Center, Granville Health System, the Henderson Family YMCA, and the Granville-Vance District Health Department, residents and workers of both Vance and Granville counties were challenged for the 4^th year in a row on an individual and team level to improve their overall health. This year, 780 people weighed in and 57% of those individuals weighed out! Over 3,000 pounds were lost with 9 teams and 176 individuals qualifying for the prize drawing. As a community, we met the challenge with 100% of those responding to our survey planning to continue the changes they made. 

The challenge ended with a celebration at the Henderson Family YMCA on June 21^st . The participants will be challenged once again in October 2012 to see if they have maintained their weight loss or met their original ten pound goal! Thanks again to all of the partners and participants who made the ESMM Weight Loss Challenge a success once again! 

Individual Winners of Partner Prizes

- YMCA 6 month membership: Cathy Nowell, Christopher Roberts 

- Starting Fresh Nutrition consult: Fran Lambertz 

- Aycock Recreation Center 1 month pass: Julia Foster 

- Studio Mainstreet 6 class pass: Melissa Edwards, Cassandra Evans 

- Road To Fitness 1 month pass: Wendy Grissom, Kathy Richards, Kathy Watkins 

- BodyWorx 1 month pass: Joel Adcock, Wendy Bagbey, Crystal Barnett, Maria del Carmen Jimenez, Kathy Hobgood 

Individual Gift Card Winners: 

Artelia Adams, Deborah Adcock, Cathy Ayscue, Peter Beguhl, Wattye Blackwell, Justin Davis, Keyon Downey, Jennifer Eatmon, Tammy Gallagher, Kathy Gilliam, Carrie Bell Gillis, Pandora Jones, Mayumi Lawson, Aldric McLamb, Helen Outhouse, Regina Overby, Pamela Polak, Tim Purvis, Sheila Reese, Shadonna Richardson, Betty H. Roberson, Mary Shagott, Patricia Taylor, Katrina Waters, Whitney Wicker, Sherri Wilkins, Carolyn P. Wortham, Chris Yentzer

Team Gift Card Winners

First prize – Team In It To Win It: 

Kimberly Gouldin, Barbara Jones, Ronald R. Jones, Sr., Linda Newell

Second prize – Team Curvy Cubs:

Sienna McDougall, Jennifer Phillips, Amanda Simpson, Heather Wolford

Third prize – Team Biggins: 

Lori Grissom, Scott Grissom, Stephanie Smith, Derek Smith

The Granville-Vance District Health Department works to anticipate, identify, and meet the public health needs of the community. To learn more about health department programs and the community health assessment, contact 919-693-2141 in Oxford and 252-492-7915 in Henderson, or visit www.gvdhd.org.

Pedometer Power

A pedometer (step counter) can be a valuable tool to help you track movement from your daily activities. They can be purchased from a variety of sources. Features & prices vary greatly. Consider spending a little extra to buy one with a cover to prevent accidental resets (arrggh!).

Granville-Vance District Health Department sells a basic (but proven durable) pedometer for $15 including tax. They are available at the front desk at both our Oxford & Henderson locations during business hours. If you have diabetes, you may be eligible to earn a free pedometer.

A smart phone pedometer app is another option that may meet your needs. While there are many available, here's a free one from a reputable source that works with both iPhones & Android platforms:  http://www.bidmc.org/YourHealth/BIDMCInteractive/TheWalkingClub/FreePedometerApp.aspx

Experts recommend that most people aim for 10,000 steps per day. Although everyone's stride is different (& some fancier models can compensate), the general conversion is 2,000 steps = 1 mile.

Not there yet??? Gradually increase your steps to work towards this goal.

Inconsistent in your activity level??? Some people prefer to aim for a specific daily goal to help establish good habits. Other people rather average their steps once a week to help adjust for busier days.


Forget to wear it??? Try putting it near something you touch every morning (e.g., in your underwear drawer, next to your watch or keys, etc.).


Want to lose weight??? Try adding extra steps (beyond your normal level). Every 2,000 steps (or 1 mile) = 100 calories.... yeah, that's it *sigh*...

There are some activities a pedometer doesn't count well (e.g., swimming, biking, etc.). So, check out  http://www.walk4life.com/customerservice/forms_activityconverter.aspx for step conversions by minute. You add this number to the number on your pedometer for a grand total.

Uncle Sam Wants You... To Eat Your Fruits & Veggies

In their natural state, fruits & veggies are a low-calorie, healthy addition to your diet. They are filled with fiber, vitamins, minerals, & antioxidants. Eating plenty of fruits & veggies have also been shown to help with weight loss or maintenance & reduce the risk of various common chronic diseases.

Aim for multiple servings each day & vary the colors. Buying from your local Farmers Markets can provide fresher & cost-effective produce that supports your community.

Don't forget-- fruits & veggies are an excellent addition to any summer get-together!

For more info on fruits & veggies (including recipes, storage tips, etc.), check out:

- http://www.fruitsandveggiesmorematters.org/

- http://www.myeatsmartmovemore.com/FruitsAndVeggies.html

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Granville County Farmers Market

Oxford's produce locations are at:

- corner of McClanahan and Lanier (which operates on a Wed/Sat schedule)

- Industry Drive across from the Taco Bell/KFC (may have a vendor there daily).

Creedmoor's produce location is on Wilton Ave (between the CVS and the gym) which operates on a Wed/Sat schedule as well.

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The Vance County Farmers Market is OPEN every Wed from 7:30 AM until 1:00 PM or until supplies run out.  It's located in the back parking lot of the YMCA and is sponsored by Maria Parham Medical Center, the YMCA and the Vance County Cooperative Extension Office. 

New this year:  The Sat morning Vance County Farmers Market previously located on Williams Street is now located on Beckford Drive in the right hand side of the parking lot of the City of Henderson’s Operations Building (the old Lowes Home Improvement Store).

More exciting news………..the reason for this move for the Saturday market is to get this year’s market closer to where it will be located for the 2013 growing season.  Due to some hard work by the Vance County Regional Farmers Market Planning Committee and some generous grants from the Vance County Farm Bureau and the North Carolina Tobacco Trust Fund Commission, there will be a very nice permanent structure for the 2013 growing season of the Vance County Farmers Market!  The ground has been broken already and work will begin soon on a parcel of land on Beckford Drive directly behind Lula’s Landing Apartments.  Stay tuned for more updates on the progress!