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.