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...

Maintain, Don't Gain Holiday Challenge-- Week 2

Here's an excerpt from Week 2's Maintain, Don't Gain Holiday Challenge newsletter. Join the challenge to access the whole article. It's still not too late!

I Would Have to Walk How Many Miles?

... Have you ever wondered how far you have to walk to burn off each of those holiday treats? Below are a few examples of traditional holiday items- a few may surprise you!

1 cup of eggnog: 3.43 miles
1 candy cane: 0.6 miles (or 1200 steps)
1/2 cup mashed potatoes with 1/2 cup gravy: 3.0 miles
1 piece pecan pie (1/8 of 9-in pie): 4.8 miles...
1/2 cup green bean casserole: 2.25 miles...
An average holiday meal: 20.3 miles!

For some lighter meal options, try these substitutions.
- Instead of the high calorie pecan pie, try pumpkin pie (1/8 of 9-in pie) (1.8 miles)....
- Hold the gravy on your mashed potatoes (1.5 miles).

Weekly activity challenge:  Complete 10 jumping jacks, 10 sit ups, and 10 squats every other day for the week. To make this workout more challenging, complete the exercises daily.

Maintain, Don't Gain Holiday Challenge-- Week 1

Eat Smart Move More Weigh Less sponsors their annual Maintain, Don't Gain Holiday Challenge (MDGHC) to encourage everyone to maintain their weight during the holiday season. Enrolling gives you free access to a weekly newsletter with tips & recipes, a related blog, & helpful online tools.

Here's an excerpt from Week 1's newsletter. For the whole article, sign up today for the Holiday Challenge.

Be a Healthy Host

"If you’re hosting this year’s holiday gathering, you have an advantage. You have the opportunity to serve great tasting healthful foods. Follow these tips for a happy (and healthy) holiday party:

* Use healthier substitutions when cooking and baking to save on fat and calories.
* Serve a healthy version of a favorite holiday dish.
* Offer whole grains.
* Think fruits and vegetables.
* Add some fiber.
* Cook up lean meats and fish.
* Make mini-desserts.
* Have low-calorie beverages on hand.
* Move around."

Weekly activity challenge:  Take a 30 minute walk around the neighborhood three times this week. These 30 minutes can be broken up over the day; 15 minutes in the morning and 15 minutes in the evening.

Happy Thanksgiving from 

Granville-Vance Public Health!

2014 WLC Weigh Outs

2014 Maintenance Weigh-Outs start Monday, 11/10 at the health department in both counties. Here's the weigh out schedule (click on it to enlarge).

*Please note that there are no weigh out hours on Tuesday, 11/11 in observance of Veteran's Day. *

Maria Parham Medical Center employees will be able to weigh-out at on-site at MPMC; information about days and times will be sent out directly to employees by David Ruggles.

This is your opportunity to check on your weight one last time before the holidays and to see if you are eligible for the gift card award drawing!

Guidelines to be eligible for the drawing:
1)      You need to weigh out at the same location where you weighed in.
2)      If you did weigh-out in May and lost 10 pounds or more, you need to maintain your weight loss.
3)      If you did weigh-out in May, and did not lose 10 pounds or more, you need to meet the original 10 pound weight loss goal.
4)      If you did NOT weigh-out in May, so have no record, you need to meet the original 10 pound weight loss goal.

All those meeting one of the guidelines above will be entered into a drawing for 6 more $50 gift cards.  We hope you have been keeping your eye on your healthy weight goals and are planning to come check whether you are where you want to be as we approach the holiday season!

Let us know what you thought! Take our 2014 WLC Survey at https://www.surveymonkey.com/s/2014_WLC_Eval.

Cold vs. Flu... Whatever Should You Do?

You're feeling beaten down... like you went several rounds in a boxing ring. So, what was causing that sick feeling? A stiff right from The Cold Calamity or an overwhelming undercut by The Fearsome Flu?

In some ways, a cold & flu are similar. Both:
- are caused by viruses that enter through mucous membranes.
- can be prevented through healthy behaviors.
- can make you feel lousy for up to a week (although coughs or fatigue could last longer).

But, they are also very different.
- Flu symptoms are usually more severe & last longer. (However, an annual flu shot can help prevent the flu &/or minimize symptoms.)
- The flu hospitalizes & kills people every year. Children, pregnant women, the elderly, & people with chronic health issues are often at more risk of complications.
- If appropriate, your healthcare provider may prescribe antiviral medication for the flu.

Prevention
- Although not immediate, it still isn't too late to get your flu shot... (See our 10/18/14 blog post.)
- Wash your hands regularly with soap & water for 20 seconds (sing the alphabet twice or "Happy Birthday").
- If no sink is available, use hand sanitizer. Wash whenever possible.
- Avoid touching your eyes, nose, & mouth.
- Practice & teach others to:
   * use a tissue & dispose of it promptly.
   * cough or sneeze into the inside of the elbow (aka "Count Dracula") to avoid germy hands.
- Enough sleep, healthy foods, less stress, & light to moderate physical activity helps keep your immune system stronger.

Treatment
- Stay home from daycare, school, or work!
- Get plenty of rest.
- You may need to drink more liquids than usual. (Hot tea, chicken soup, & fruits & veggies all help.)
- To avoid interactions or overdosing, talk to your pharmacist or healthcare provider before combining prescription &/or over-the-counter medications.
- Learn serious signs & symptoms. Or, call your healthcare provider to ask if you should be seen.

For more info, check out:
- WebMD's Flu or Colds?
- Dept of Veteran Affairs' Cold vs. Flu: Know the Difference
- Kaiser Permanente's Self-Care for Adults
- American Academy of Family Physicians' Colds & The Flu-- Treatments (includes advice for kids)
- our related blog posts-- 10/24/13 & 10/18/14.

Putting the "I" in Intensity

If someone asked you to squeeze one more thing into your over-scheduled day, would you feel like screaming??? (Well, you would... if you only had the time or energy to scream.)

Although physical activity can't manufacture time, it tends to make you feel more energized, better focused, & happier. (These benefits could theoretically free up some time.  Use our search box to review more benefits of regular activity.)

Three things can influence your physical activity:  frequency (number of times), duration (length of time), & intensity (effort). Since we've already established that adding more or longer workout sessions seems unlikely, let's talk about intensity.

- The current recommendation for adults is 150 minutes of moderate or 75 minutes of vigorous physical activity per week. (See, intensity can free up time!) For more info, check out ChooseMyPlate's Physical Activity.

- However, many adults think they're working harder than they really are. For a recent study, check out the NY Times' Overestimating how Hard we Exercise. Learn to judge your intensity more accurately with:
* Mayo Clinic's Exercise Intensity: How to Measure it (covers how to use heart rate)
* Centers for Disease Control's Intensity (geared towards strength training)
* American Council of Exercise's Monitoring Exercise Intensity... (discusses perceived exertion).

For readers who have already established a fitness baseline, the American Council of Exercise has many articles about High Intensity Interval Training (HIIT). These short bursts of effort have been popular for further improving your fitness level &/or shortening workouts.

Please check with your healthcare provider before starting new or strenuous physical activity-- especially if you have health concerns or take certain medications.

WLC Maintenance Weigh-Out Schedule

The Halloween Scream

What's scary about Halloween? It's so easy to walk by the bowl at the door, your child's loot, or a co-worker's desk & pick up a piece (or two). "Does this one little snack sized bar or bag REALLY matter?," you rationalize. However, many Halloween treats are full of empty calories & loaded with sugar. When extra snacking happens repeatedly, you could start to notice gradual weight gain.

Tips
- Wait until late to buy & get something you don't like.
- Have other healthy snacks closer (e.g., cut-up fruit or veggies, low-fat popcorn, nuts, etc.).
- When you do "indulge", choose something you really enjoy & savor a small portion.
- Help balance out extra calories by adding extra physical activity & eating healthy, filling meals. It's ok to leave a couple bites behind but skipping meals can backfire.

For more tips & websites, check out:
- Better Homes & Gardens' Tips to Avoid Tempting Halloween Sweets
- KidsHealth's Healthy Halloween Habits: Tips for Parents
- Woman'sDay's Joy Bauer's 100 Calorie Halloween Candy
- Greatist's 20 Healthier Halloween Candy Choices
or our 2011 & 2012 Halloween blog posts (can be found via the left sidebar).

It's Back... Fight the Flu part 1

Although flu season doesn't typically peak until January or February, NC has shown sporadic activity & already experienced our first flu death of the season. To track the spread, monitor the CDC's Weekly US Map: Influenza.

Getting vaccinated is an easy way to limit the flu's impact. The recommendation is to vaccinate everyone over 6 months old. Certain groups tend to have more risk of flu complications. This includes:  infants & young children; pregnant women; the elderly; & people with chronic health conditions. People who live &/or work with the above groups & travelers should also strongly consider getting their flu vaccine.

Keep in mind:
- Protection is not immediate. It may take up to 2 weeks for full protection. This is why early vaccination is stressed.
- Even if vaccinated, it is still possible to get the flu. However, you tend to have less intense symptoms & it ends faster.
- Flu vaccines CAN'T give you the flu. The shot contains dead viruses. The nasal spray has weakened viruses that can't leave the nose. Some people may notice brief, mild symptoms that may be mistaken for the flu.

Learn about symptoms, vaccines, etc., at the NC Public Health Flu & Flu.gov websites. To find out how flu vaccines are made, hear personal stories, & get printable handouts, check out the Immunization Action Coalition's Vaccine-Preventable Diseases- Influenza.

Flu & pneumonia vaccinations are available at many doctors' offices, pharmacies, & at the Health Department (HD). HD flu vaccination walk-in hours are Monday through Friday from 8:30am - 5:00pm. Appointments are also available. Insured & non-insured patients are welcome. Call 919-693-2141 (Granville) or 252-492-7915 (Vance) for details.

Fall into Fall

In the fall, the changing colors of the leaves is breathtaking. However, the bright, bold hues of fall produce is also something worth admiring! The brilliant burgundy of cranberries; the great, deep green of kale; the outstanding orange of pumpkins & butternut squash... They are all beautiful, nutritious, & tasty. Learn more at Reader's Digest's 8 Super Foods for Fall.

To see what else is in season, check out Fruits & Veggies More Matters' What's in Season- Fall. There's also recipes, tips, & storage info on this site. NC Farm Fresh shares local availability.

Healthy fall foods not only benefit the inside of your body. They can also help improve your skin & hair. Yahoo Beauty's Fall Foods That Benefit Your Skin & Hair explains more.

All fall foods are not created equal, though... Many companies seem to have jumped on the fall fruit & veggie bandwagon with pumpkin lattes, cranberry muffins, caramel apples, etc. Find out how to savor the flavors without derailing your diet at WebMD's 9 Frighteningly Fattening Fall Foods.

Don't forget... Fall is also:
- a great time to get outside & be active.
- time to get your flu shot. Sadly, NC has already experienced its first flu death of the season. Contact your primary care provider, local pharmacy, or Granville Vance Public Health for details. The Health Department offers flu shots both as walk-in (M - F from 8:30am - 5:00pm) or by appointment.

What's Up, Doc?

In the past, doctors were viewed as the experts. Patients were expected to sit quietly & follow advice blindly. However, the "rules" have changed. Although often in a hurry, healthcare providers want us to be healthy. They realize that involved patients often stay healthier. Technology also allows people to be better informed. (To learn how technology is revolutionizing how we get medical care, check out the Mayo Clinic's Telehealth or US News & World Report's Telehealth: The Ultimate in Convenience Care.)

A study published in the May 2007 Journal of General Internal Medicine found patient participation is heavily influenced by 5 factors:
- patient knowledge, 
- encouragement by doctors, 
- appreciation of the patient’s responsibility/rights to play an active role in decision making,
- awareness of choice, &
- time.

For tips & tools to become more involved,
- National Institute of Health's Talking With Your Doctor (seniors)
- The Joint Commission's Speak Up: Tips for Your Doctor's Visit (the hospital accreditation folks)
- Indian Health Services' Ask Me 3: Good Questions for Your Good Health
- Nemours Foundation's Questions to Ask Your Doctor (teens; multiple language options) 
- The US Surgeon General's My Family Health Portrait (multiple language options).

The App Wrap

Look around... It's getting hard to find someone without a smart phone. In fact, a 2014 Pew Research study found that almost 60% of American adults have smart phones (90% have a cell phone). While smart phones get blamed for many health ailments (like eye strain, youthful arthritis, more sedentary behavior, etc.), there are apps designed to help improve health. Examples include:
- Greatist's The 65 Best Health & Fitness Apps of 2014
- Real Simple's The Best Health & Fitness Apps
- Academy of Nutrition & Dietetics' Weight Management App Review

As you can see, LOTS of health apps are exist. Check out MD Anderson Cancer Center's How to Choose a Good Health App article to help narrow your search. The Greatist link also shares more tips to consider.

Come on... Be Flexible

Stretching regularly is really beneficial. For example, it can help reduce stiffness & the likelihood of being injured. To learn even more reasons, the American Council on Exercise offers its Top Ten Reasons to Stretch.

While the experts may disagree on when to stretch, they do agree on how to (or not to) stretch & which ones to try...
- American Diabetes Association's Stretching & Balance Exercises
- WebMD's Stretch Your Limits: Feel-Good Stretching Routines
- Mayo Clinic's A Guide to Basic Stretches.

Remember to move slowly & smoothly within a comfortable range for you. If you have injuries or significant health issues, consider talking to your healthcare provider for personalized tips. Here are a few examples of specialized stretching routines:

- Arthritis Today's Stretching Exercise Videos

- Muscular Dystrophy Association's Stretching Exercises

- American Heart Association's Stretching & Flexibility Exercises for Cardiac Rehabilitation.

Sitting too long can make anyone feel stiff & sore. Check out WebMD's Stretching Exercises at Your Desk: 12 Simple Tips you can easily incorporate into your day.

Drive-By Meal Alternatives

Sometimes life gets busy... & cooking doesn't make the proverbial cut. By using carefully selected pre-prepared meals or components, healthier eating is still possible. This may not be the cheapest way. However, grocery store items may still be just as quick as, more affordable, & better for you than many restaurant foods.

For tips, check out:
- KidsHealth's Is Ready-Made Food Healthy?
- Good Housekeeping's Frozen Food Guide
- WebMD's The Best Frozen Dinners
- WebMD's Easy Rotisserie Chicken Recipes
- Cooking Light's 55 Rotisserie Chicken Recipes

Feeding Your Exercise Habit

Do you feel sluggish or get nausea & stomach pain during your workouts? Perhaps your pre-exercise food & drink needs some adjustment. Too much, too little or hard to digest food or drink can cause discomfort & negatively impact your performance.

 
Properly refueling your body afterwards is also a crucial part of recovery both for the rest of the day & future workouts. However, overeating or rewarding yourself with food can easily undo the calories you just burned.


Remember to hydrate properly before, during, & after physical activity. This becomes even more important in extreme weather conditions & with lengthy or intense routines. (For more info, type "hydrate" in our search box on the left sidebar.)

Since everyone & their goals are different, it may take trial & error to find what works for you.

Learn more at:
- WebMD's What to Eat Before, During, & After Exercise
- Academy of Nutrition & Dietetics' Timing Your Nutrition
- Greatist's 50 Awesome Pre- & Post-Workout Snacks
- YouBeauty's Nutritionist Approved Pre- & Post-Workout Snacks

In To Lunch

Packing a lunch for your child (&/or yourself) can be an easy way to save money & control what is eaten. Healthier foods can impact energy, concentration, etc., for the rest of the day. There are also many longer-term health benefits.

Tips
- Aim to include a lean protein, whole grains, a little healthy fat, & fruits & veggies in each meal. Be creative & change your meals up regularly.
- Slim down your favorite recipes by using light mayo, reduced fat cheeses, etc., in smaller amounts.
- Skimp on salt while adding flavor with spices, citrus, seasonal produce, etc.
- Including a small dessert is ok.
- Limit sweetened drinks.
- Remember to practice food safety by keeping cold things cold.

Ideas & Info
- SparkPeople's Healthy School Lunches Kids Will Actually Eat
- KidsHealth's School Lunches
- EatingWell's Healthy Kids Lunch Recipes
- Cooking Light's Lunch Box Recipes for Kids (or Adults)
- Good Housekeeping's 30 School Lunch Ideas for Kids
- Food Network's Kid Approved Lunches

Smile, Laugh, Repeat

For years, we've heard that "laughter is the best medicine." There's a lot of truth to the statement.

Chronic negative stress can wreak havoc on your mind & body. While there are many ways to help combat stress, laughter is an easy one that's often overlooked. (Type "stress" into our search box to review the other ways.)

Laughter can actually be a very potent form of stress relief. It has been shown to:
- be a full body, calorie burning activity;
- improve immunity;
- decrease pain;
- strengthen relationships; etc.

Learn tips & other info at:
- HowStuffWorks' Laughter & Health (like why we laugh, why laughter decreases stress, what isn't funny, & tips)
- HelpGuide's Laughter is the Best Medicine (benefits of laughter, how to be funnier, etc., plus other related articles on the right)- Oregon State University Extension's Laughter's Healthy Benefits (includes the different types of humor... find which works for you!)

Give Me a Break...

Unlike many other industrialized countries, American workers are less likely to take full advantage of earned vacation days. Commonly shared reasons include being short staffed, not being able to afford to, fear of layoffs, & fear of being seen as less committed. Although studies show far less productivity at work than we claim, the same rationale tends to be applied to daily breaks (or sometimes even lunch).

However, research indicates that quality breaks & vacations from work can have great physical health, mental health, & productivity benefits! They don't have to be long, complex, or expensive to be effective. Even a 5 or 10 minute break or a 24 hour vacation can help... While "breaking", aim to:
- disconnect from technology.
- be social or spend time alone (whichever recharges you).
- be active (e.g., walk, stretch, etc.).

Learn (or teach your boss) more at:
- WebMD's Give Yourself a Break Today
- Huffington Post's You've Been Taking Breaks All Wrong
- Psychology Today's Take a Vacation for Your Health.

Don't forget to check out our prior blog posts for active vacation (& staycation) ideas or tips about eating healthy while on the road. (The search box on the left sidebar is great for this.) Happy travels (both real & imagined)!

Snack Attack

Snacking is defined as food & drinks eaten between meals. The word "snack" tends to conjure thoughts of yummy, gooey foods that aren't very good for us. However, when chosen wisely, snacking can be a healthy habit. It can help maintain energy levels; improve concentration; limit overeating at meals; add important vitamins & minerals; etc.

Since less healthy choices can have the opposite effect, consider the following:
- Think about why you are snacking. Are you bored, nervous, sad, or actually hungry?
- Avoid eating directly from multi-serving bags or containers.
- Combine a lean protein; a little healthy fat; & whole grains, fruits, & vegetables (all are good sources of fiber) to help feel & stay full.
- Limit drink calories. Most sweetened drinks are high in calories but have little nutritional value. Consider eating fruit instead of drinking juice.
- Remember that extra calories gradually lead to weight gain. So, make sure that your snack & meal portions are the correct size for your dietary needs.

For more info, check out:
- Eat Smart Move More's Snacks & Drinks
- Cooking Light's Healthy Office Snacks & Portable Snacks
- Delish's Guilt Free Snacking: 15 Low-Fat Snacks & 17 Healthy Snacks for Work
- WebMD's 25 Super Snacks With 100 Calories or Less

Summer Food Safety

In prior posts, we've discussed many healthy ways to enjoy the things that make summer special. But, do you realize how much summer temperatures can impact the safety of your food? From sitting out too long at parties to improperly thawing or cooking, eating food at the wrong temperature can teach you an uncomfortable lesson!


Instead, learn more at:
- Woman's Day's 10 Summer Food Myths That Can Make You Sick (slideshow)
- Parents.com's Summer Food Safety Tips (includes grilling, road trip, & shopping tips)
- Partnership for Food Safety Education's Safe Food Handling (includes the 4 core practices)
- WebMD's Do Food Expiration Dates Really Matter? (good definitions)
- YouBeauty's What Expiration Dates Really Mean (infographic)

Are Sports Drinks Necessary?

Demand for sports drinks has continually grown. The multi-billion dollar businesses pump out eye-catching, adrenaline & athlete filled advertisements. These drinks are available everywhere-- including grocery stores, convenience stores, concession stands, & school cafeterias. But, are sports drinks really helpful or even necessary?

Sports drinks contain water, sugar, & electrolytes (salt, potassium, etc.). They often have 50 calories & 3 teaspoons of sugar (per 8 ounce serving). While light or diet versions do exist, the artificial sweeteners can upset your stomach while being active.

Water usually provides enough hydration for most workouts. Plus, the extra calories from sports drinks are often counterproductive for the average person. Sports drinks are recommended for people who participate in vigorous physical activity for an hour or more. When active in hot &/or humid conditions, they may also help replace fluids & electrolytes lost through sweat.

For more info, check out:
- Food Network's Sports Drinks: Good or Bad?
- WebMD's Drink up for Sports & Fitness
- KidsHealth's Energy Drinks: Should Your Child Drink Them?
- Robert Wood Johnson Foundation's Consumption of Sports Drinks by Children & Adolescents
- Chicago Tribune's Sports Drinks: How to Make Your Own 

To Post or Not To Post?-- Does posting calorie counts matter?

The nutritional value of restaurant meals have gotten bad (but, sometimes, well deserved) raps! Often, these meals are far larger & have more calories, fat, salt, & sugar than recommended. There also tend to be less fruit, vegetable, whole grain, & low-fat dairy options. For more surprising info, check out WebMD's Typical Restaurant Meal Loaded With Fats, Calories (& Salt).

If eating out is an occasional treat, the excess calories can be managed with a little effort & planning. (More to follow...) However, many people eat out regularly. It becomes easy to see how the repetitive excess calories could contribute to weight gain.

On the bright side, it seems to have gotten easier to find healthy options. Or, has it? Some restaurant chains have spent a lot of money to advertise their "healthier" offerings. Although sometimes still nutritionally shudder-worthy, these foods may truly be healthier when compared to their other menu items. The Robert Wood Johnson Foundation's Consumers' Estimation of Calorie Content at Fast Food Restaurants shows that we're really bad at estimating the calories in foods.

Perhaps it isn't our fault... ABC News' Calorie Counts: How Accurate Are They? indicates that some nutritional info provided by restaurants can be misleading or wrong.

So, is it even worth making restaurants share this info with us? Study results are mixed. People who are already concerned about their health tend to use & appreciate it. But, providing this info doesn't seem to influence everyone's choices.
- Today's Who Cares About Calories?
- WebMD's Calorie Advice on Menus Might Not Help People Eat Better
- Stanford Graduate School of Business' New Stanford Study Shows Posting Calories on Restaurant Menu Boards Lowers Customers' Calorie Counts per Visit

How Others Impact Your Weight

Many years ago, Simon & Garfunkel sung, "I am a rock. I am an island." However, this isn't necessarily true where weight is concerned. Our weight (as well as weight gain & loss) can be heavily influenced by our friends, family, co-workers, etc. Check out these articles to see how the effect can be positive or negative:
- NPR's Gain Together, Lose Together: The Weight Loss Halo Effect
- The Daily Texan's Study Reveals Weight Loss Could Negatively Impact Relationships
- Psychology Today's Are Your Friends Making You Fat?

When those around you are less excited about your healthier lifestyle, it's easy for motivation to waiver. So, be prepared with polite, assertive ways to respond. Sample scenarios could include eating out with co-workers, a food-pushing family member, or a spouse who's encouraging you to watch TV instead of being active. Remembering why you've chosen these habits can help steady your resolve. Keep reading for more tips!
- WebMD's How Couples Can Team up to Get Healthy
- American Council on Exercise's Is Peer Pressure Leading You to Make Poor Food Choices?
- NOLA.com's How Do You Deal With the Peer Pressure to Eat Poorly?

Summer Safety

As the 4th of July nears, our thoughts turn to vacations, picnics, & fireworks. Being outdoors can bring some challenges & special things to consider.

Dehydration
It's easy to become dehydrated during our NC summers. Dehydrated means that your body has less fluids than it needs. These fluids can come from water, some other drinks, & foods with high water content (e.g., fruits & vegetables). It's important to hydrate well every day-- even if you're not doing anything strenuous. Exercising or spending time in the heat & humidity will often demand even more fluids, etc. Check out the National Library of Medicine's Dehydration & Heat Emergencies pages to learn more. Scroll down below the dehydration article for related topics.

Sunscreen
Most people have heard that the sun's rays can cause sunburn & skin cancer. So, experts recommend routinely wearing sunscreen. However, there's a lot of outdated or incorrect information floating around. For example, most people don't use enough sunscreen & don't apply it often enough. The American Academy of Dermatology's Sunscreen FAQs share what you need to know. Don't forget to protect your eyes with sunglasses, too.

Stinging Insects
What a pain (literally)! For many people, getting bit or stung is merely annoying. However, some:
- diseases can be transmitted by mosquitos. For more info & ways to protect yourself, check out the NC Department of Public Health's Mosquito-borne Illness & WebMD's Chikungunya Virus.
- people can be allergic. The Centers for Disease Control's Insects page recommends how to deal with bees, wasps, fire ants, etc. (There's also advice about poisonous plants at the bottom.) If someone begins having an allergic reaction, call 911 promptly. For signs, see the Mayo Clinic's Allergies page.

On that note, some summer traditions (like swimming, small fireworks, etc.) can quickly turn from fun into danger. See what Safe Kids recommends to have safer summer fun.

2014 Weight Loss Challenge Results

The 6th Annual 2014 Eat Smart Move More Weight Loss Challenge was a great success! Sponsors agree that everyone who participated is a winner if they lost any weight or adopted healthier habits. They also thank the many community partners that generously offered Challenge participants discounted memberships, free classes, or prizes.

The Challenge ended with a celebration on 6/9/14 at the Henderson Family YMCA that was sponsored by Maria Parham Medical Center. The participants will be challenged again in late fall 2014 to maintain their weight lost or to meet their original 10 pound goal if they didn't quite make it yet.

2014 WLC Statistics:
* 390 people weighed in & 51% of those individuals weighed out losing over 1500 pounds!
* Five teams of 3 & 90 individuals qualified for the prize drawings by meeting the goal of losing 10 pounds during the 10 week period.
* 97% of survey respondents said the challenge was worth their time.
* 99% of survey respondents plan to continue to work to achieve or maintain a healthy weight
* 92% of survey respondents commit to continue the changes they made.

Sponsors:  Maria Parham Medical Center, the Henderson Family YMCA, & the Granville-Vance District Health Department

Community Partners:
* Henderson:  Henderson-Vance Recreation Dept & Studio Mainstreet.
* Oxford:  BodyWorx Fitness Center, Zumba with Gwen, Oxford Parks and Recreation Dept, & Starting Fresh Nutrition
* Creedmoor:  The Road to Fitness

The winners present at the award ceremony with MPMC COO Tim Harclerode (back row - far left), new CEO of the Henderson Family YMCA Paul Ross (back row - 2nd from left, & Health Director Lisa Harrison (back row - 3rd from left).

Prize Winners
* New Prize Category - Every Pound Counts! (Participants lost 3 pounds or more)
- 1 Month Membership to Henderson Family YMCA:  Vikki Williams, Alexis Byars, Amy McFalls
- $25 Gift Card Winners: Desree Twisdale, Jean Ayscue, Barbara Felts, Learnetta Speed

All following participants lost 10 pounds or more.

* Individual Winners of Partner Prizes:
- Gift Basket from Starting Fresh Nutrition in Oxford: Emillee Johnson
- 10 Class Pass From Gwen Hernandex Zumba: Cathy Hight
- 1 Month Membership to Aycock Recreation Center in Henderson:  Phylis Carter, Cassandra Evans
- 6 Class Pass to Studio Mainstreet in Henderson: Monique Allen
- 1 Month Membership to BodyWorx in Oxford: Debra Montegue, Detroit Yancey, Deanna Katz
- 3 Month Membership to Road to Fitness in Creedmoor: Shana Clegg
- 6 Month Membership to Henderson Family YMCA:  LaRonday Ray, Katrina Williams
- $50 Gift Card Winners: Heather Wade, Cheryl Ellington, Tonya Jones, Anna Walker, Catherine Sledge, Betty Moss, Penny Glover, Kelly Anderson, Kay Burke, Kyle Blackwell, Paulette Adams, Chantel Cronk, Goldie Davis, Barbara Jones

* Team Gift Card Winners:
- $50/member - Team Time Warner:  Eddie Blake, Davis Edmonds, Jeremy Paul
- $75/member - Team Awesome:  Monica Boyd, Rachel Cox, Cheryl Dalman
- $150/member - Team Beauty and the Beasts:  Leigh Ann Fowler, Timothy Fowler, Randy Smith