TV: Terrific or Terrible?

The average American logs 5 hours per day in front of the tube. However, even watching 2-3 hours daily can be dangerous to your health. Why?
- During TV shows, most people are sedentary. Some people choose to watch TV instead of being physically active.
- Those who snack while watching tend to eat larger portions & make less healthy food choices.
- Staying up late watching TV can lead to sleep deprivation. The bright screen glare can also disrupt sleep quality.
The combination can increase your chance of weight gain & related health issues, including diabetes, heart issues, certain types of cancer, etc.

Here are some tips:
- Make a list of fun things to do.
- Don't watch during meals or before bed.
- Only watch TV when there's a show you want to watch.
- Clean or be active during commercials. (The average 30 minute show often has 10 minutes of advertising. This a great way to fit in activity.)

For more ideas & inspiration, check out:
- Eat Smart Move More NC's Tame the Tube (includes ideas, tips for kids, etc.)
- Reader's Digest's 10 Bad Habits & the Best Ways to Quit Them (Slide 2)
- Yahoo Health's 5 Ways TV can Hurt Your Health

Too much TV can also be dangerous for children. To find out why & recommended limitations, check out Kids' Health's How TV Affects Your Child.

Separating Fact From Fiction

There's a LOT of advice out there regarding dieting. As such, sometimes misinformation can be shared (whether intentionally, accidentally, or even maliciously).

Here are some common myths surrounding dieting, healthy eating, & being physically active:

- Weight-control Information Network's Weight-loss & Nutrition Myths (National Institute of Diabetes & Digestive & Kidney Diseases).

- WebMD's 10 Things You Should Never Tell Yourself About Food.

Attention Weight Loss Challenge participants! Don't forget about the fall weigh-out for our Maintenance Challenge. If you already achieved a 10lb weight loss, your new goal is to maintain your success. If you struggled earlier in the WLC, steadily keep working towards that original 10lb goal.

Picky, picky, picky

Food preparation for any family or group can be frustrating, especially when picky eaters are involved!

It's natural for kids to go through periodic stages... which, from an adult perspective, may include some "bizarre" looking behaviors. To understand why this happens & recommendations on how to react, check out the Kids Eat Right's Why is my Child a Picky Eater?

Cooking shows always point out that food incorporates multiple senses, including taste, smell, sight, texture/mouth feel, etc. Try some of these tips with your picky eater.
- Be creative & have fun with colors, shapes, sauces/dips, etc.
- Involve kids to allow them some input. Options may include shopping, gardening, cooking, etc.
- Be patient. Learning to like a new food may take many (think double-digit) tries. Or, using a different preparation method may make a huge difference. For example, consider how grapes & raisins differ OR how raw, steamed, & boiled broccoli differ.
- Cooking vegetables with meat or in broth tends to impart the meaty flavor. There are also recipes that cleverly disguise veggies (an online search for "recipes that sneak in veggies" shows lots of choices).

For even more tips, check out:
- We Can!'s Picky Eaters
- PBS Parents' Tips to Help Your Preschooler Overcome Picky Eating

However, sometimes kids don't grow out it. If extreme, picky eating can lead to nutritional deficiencies & concerns about eating in social settings. The Wall Street Journal's No Age Limit on Picky Eating interviews a Raleigh woman & discusses a Duke University effort to investigate this issue.

Be a Pro About Protein

Our bodies use at least 20 different amino acids. While our bodies make some, many (aka "essential amino acids") are obtained through the foods we eat. (For details, see HowStuffWorks' How Food Works.)

Proteins are made up of these amino acids. When we digest the proteins, our bodies reorganize the amino acids to build & maintain our muscle tissues & immune systems (plus some other really important tasks). Our bodies cannot store proteins so various sources should be eaten every day. The recommended amount varies by gender, age, weight, & activity level.

Most Americans eat enough protein (although could probably benefit from more variety). Too much protein can lead to potential health concerns & weight gain (if too many calories). However, too little protein can cause fatigue, muscle weakness, etc.

For a lengthy list of protein rich foods, check out Choose My Plate's What Are Protein Foods?. Some may surprise you! Linked pages also explain protein recommendations & tips. Wondering if high protein diets work? Check out Harvard School of Public Health's Protein: Moving Closer to Center Stage.

Or, for an interesting overview, check out WebMD's Quiz: Myths & Facts About Protein.

Some references categorize protein sources as complete or incomplete. Complete sources, which are often animal based, contain all the essential amino acids. Incomplete sources, which are often plant based, only have some. Current research indicates that, as long as the amino acids are eaten in the same day, recombination can happen. Regularly including plant based proteins (such as nuts, beans, soy, etc.) can help with weight & health maintenance. Check out Reader's Digest Perfect Protein Solutions for Vegetarians for non-meat examples.

Celebrate the 4th in (Healthy) Style

Being newly health conscious while traveling can initially feel like a drag. So, here are some easy, painless incorporation tips:
- Focus on fruits, veggies, & lean proteins (just like at home... whole grains can be tougher to find when eating out, though.).
- Watch portion sizes.
- Try to "eat in" once a day.
- Take advantage of the new scenery to be active. Beach-bound? Try swimming, walking along the beach, or biking on the boardwalk. Prefer the mountains? Try a nature walk, hiking, canoeing, or mountain biking.
- Where safe, take a walking tour or just walk to & from local attractions.

For inspiration & more tips, check out:
- ABC News's How Do I Maintain a Healthy Diet & Fitness Goals When I'm on Vacation?
- Spark People's The Healthy Vacation Guide
- WebMD's 9 Ways to Take Your Diet on Vacation.


For those staying local, try some great (& healthy) celebratory recipes from:
- Eating Well

- Cooking Light
- Real Simple.

Happy Independence Day!