Yoga Can Benefit Everyone!

Yoga is defined as a "union" between mind & body. Although stemming from ancient practices, yoga has become mainstream in America. It may involve static poses or fluid movement with a focus on breathing to help develop strength, flexibility, &/or stamina. While we tend to think of yoga in terms of twisted, unnatural positions, there are some fabulous benefits to a practice suited to your fitness level.

Different types of yoga have shown promise in:
- reducing stress & improving mood;
- improving flexibility, range of movement, & posture;
- decreasing pain;
- lowering blood pressure;
- increasing energy;
- improving sleep quality;
- enhancing immunity;
- controlling weight;
- & more.

To learn about yoga, check out:
- American Council on Exercise's Is Yoga Right for You?
- WebMD's Can't Do Yoga? Think Again! (proof that finding the right type of yoga can benefit everyone)
- Fitness Magazine's Yoga Poses for Beginners (shows & explains basic postures plus offers some modifications)
- Discovery Health's 10 Great Chair Yoga Exercises (great for an at-work practice or for those of us who are less flexible...)
- WebMD's Fit Teen's 10 Yoga Poses for Energy (shows & explains each posture plus its impact).

There are many different yoga types & postures. While some are geared towards certain issues, there are some that may not be appropriate for everyone. If you are pregnant, injured, or have chronic health concerns, please consider talking with your healthcare provider about appropriate modifications before beginning. Remember, yoga is referred to as a practice for a reason. Start slow, be mindful of your form, & compete only with yourself.

WLC Maintenance Weigh-Outs Schedule

Shedding Light on Colds & Flu-- The Prevention Edition

Flu season is upon us! To track its progression, check out the Centers for Disease Control's (CDC) weekly Influenza Map.

Although NC isn't showing cases YET, it really is just a matter of time... However, you can lower your chances of getting sick. Don't underestimate the importance of:
- hand washing (or, hand sanitizer, if you don't have access to soap & water),
- taking care of yourself (being active, eating healthy foods, & getting enough sleep matters), &
- getting a flu vaccine.

Since the vaccine's protection isn't immediate, don't wait until the people around you get sick. Traditionally, children over 6mo old; the elderly; those with chronic health conditions; pregnant women; childcare providers; healthcare providers; & people who live or work with them are strongly recommended to be vaccinated. However, based on the predicted strains, everyone is now encouraged to participate. If exposed to the flu virus, those vaccinated tend to have a milder, shorter illness.

For more info, check out:
* Vaccine.gov's Influenza (Flu) Vaccination & Safety
* CDC's Take 3 Actions to Prevent the Flu
* WebMD's Top 13 Flu Myths
* Dairy Council of CA's Healthy Eating During Cold & Flu Season

Get vaccinated at most doctor's offices & pharmacies. Or, come to the Health Department to get:
- a flu vaccine ($30),
- a higher dose flu vaccine (recommended for ages 65; $55),
- & a pneumonia vaccine ($95).
Some children through age 18 may qualify for a free flu vaccination. Contact the specific provider for detailed info.

Almost Time to Weight-Out!

It's almost time for our WLC Maintenance Weigh-Out!

Please note that there are a few changes.

- Henderson's weigh-outs will be at the Vance County Health Dept, not at Maria Parham Hospital.  We'll be using the same scales we used at MPMC.
- South Granville Medical Center has changed its name to Granville Primary Care. However, the location is the same as it was for the weigh-in.
- Revlon employees will have the opportunity to weigh-out on site.  PLEASE call HR in advance to weigh.
- Iams employees will have the opportunity to weigh-out on site.  PLEASE call Maria Whitney or Ana Vaughan in advance to plan your weigh-in time.
- CertainTeed employees, please contact Donna Bohannon or Susan Hughes.  If unable to weigh-out on site, you're welcome to come to Granville County Health Department during the scheduled times.

There will be a drawing for 9 more $50 gift cards. To be eligible, you must meet one of the following guidelines:
1)      If you weighed-out in April and lost 10 pounds or more, you need to maintain your weight loss.
2)      If you weighed-out in April, and did not lose 10 pounds or more, you need to meet the original 10 pound weight loss goal.
3)      If you did NOT weigh-out in April, so have no record, you need to meet the original 10 pound weight loss goal.


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If your routine needs a little tweaking, check out:
- Fitbe's Simple Ways to Cut 500 Calories
- WebMD's Lose Weight Fast: How to do it Safely
- WebMD's Ask the Nutritionist
- Gaiam's Workout Rut? Variety Boosts Results
- Health.com's 30 Minute Workout-- No Gym Required

Please remember that we encourage healthy, sustainable lifestyle choices.
- As with any new activity, adjust it to suit your current fitness level and gradually enhance.
- Starving yourself, using diet pills, or trying fad diets can be counterproductive and dangerous.
If you have health concerns, please consult a healthcare provider before making significant changes.

Do Satisfries Satisfy?

Burger King recently unveiled a new menu addition-- "Satisfries". The product is advertised as a healthier, lower-fat, lower-calorie option (don't worry... it doesn't replace their traditional fries). Does it live up to the hype?

They are still fried potatoes but have a modified coating that absorbs less oil. Even with a slightly larger serving size, this leads to a reported 40% less fat & 30% less calories than McDonald's fries. The differences between the Satisfries & traditional Burger King fries are more modest (50-90 calories & 2-5 grams of fat, depending on the size selected).

Ultimately, the Satisfries are a slight improvement but still aren't your healthiest side. However, repetitive, small caloric reductions are showing some promise in modest long-term success. Critics report the new fries aren't necessarily the tastiest, though.

Check out the following websites for more info on:
- Burger King's Nutritional Info (fries are on p. 3-4)
- Bloomberg Business Week's For Burger King's Satisfries, 'Healthier' is a Very Relative Term
- Consumer Reports' Burger King Satisfries Review

Stay tuned for tips on how to eat out healthier in next week's blog post.

Convenience & Value of Home Cooking

7 Money-Saving Tips for Combining Convenience & Value

Whole Foods Market's "The Whole Deal" Sept/Oct 2012

1. Kiss the Cooker. Set it & forget it with slow-cooker meals like pot roast, stews, even coq au vin. Oui!

2. One-Pan Wonders. Cook your meals components all together with sheet-pan dinners. You'll be spared juggling timing & major dish duty.

3. Buy some, make some. Ready-made to the rescue! Rely on value-priced frozen entrees, veggies or appetizers. For example, try broth, frozen veggies & frozen wontons for "homemade" soup!

4. Double-Duty dishes. Give leftovers a new life in a new recipe. Transform meatloaf to sandwiches; crudites to roast veggies; & roasted chicken to tacos.

5. Batch Cooking. Prepare a big batch of staple ingredients-- lentils, grains, or veggies-- then incorporate them into various dishes during the week.

6. Tri-(This)-Tip. Shop sales, buy family value packs & experiment with lesser-known cuts of meat. Freeze in small portions for later.

7. Tasty Payoff. Make your weekly menu in advance so you stay within your budget & aren't scrambling at mealtime.

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For more ideas, check out our Road to Better Health blog:
- for our 2/28/13 post about crockpot recipes.
- by entering "home meals" into our search box, find other tips & ide
as. Terms like "cheap", "sale", & "budget" will help locate posts to save money while eating healthier.