Take the Scary out of Halloween & the Time Change

It's the end of Daylight Saving Time... This means an extra hour of sleep (at least, in theory) & extra light in the morning. However, it will also get dark earlier (for you after-work exercisers). It can also cause some people to feel tired, sad, or achy.
- Greatist's How Daylight Saving Time Actually Affects You
- Weather.com's 5 Health Impacts of Daylight Saving Time's End

If you plan to continue being active outdoors after dark, please be careful. Here are safety tips from SparkPeople.

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Is Halloween candy lurking at your home or workplace? If you do choose to indulge,:

- Pay attention to portion size & quantity. Calories quickly add up.
- Keep candy out of sight or, at least, out of reach.
- Eat only the candies you truly enjoy.
- To compensate, reduce other calories (by eating less or making healthier substitutions). For example, eat an open faced sandwich to save 100 calories or skip the cheese for about 70 less calories. You can also add in extra physical activity.

For more insight, check out:
* Greatist's 20 Healthier Halloween Candy Choices
* Momtastic's Exactly How Much Exercise is Required to Burn Off Halloween Candy? (based on 150lb person)
* Men's Fitness' Exercise Equivalents of Halloween Candy (based on 180lb man)

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The 10th Annual Eat Smart, Move More Maintain, Don't Gain Holiday Challenge starts in mid-November. Sign up for free today to help avoid holiday weight gain with daily tips & weekly newsletters e-mailed to you.

Fight Cancer

Last week, we talked about all the brilliant colors of fall. October is also awash in another color, too. Pink is now everywhere to raise awareness of breast cancer.

Cancer is:
- prevalent. American Cancer Society's Lifetime Risk of Developing or Dying From Cancer estimates that we have roughly a 40% chance of developing cancer in our lifetime (men 43%, or a 1 in 2 chance; women 38%, or a 1 in 3 chance).
* NC ranks 23rd & our rate is slightly higher than the US (470.8 vs. 462.0 per 100,000) according to Centers for Disease Control data (2008-2012).
* Learn about local impact with our Community Assessments. There's a brief overview in the 2014 SOTCH. The 2011 Community Health Assessment offers much more detail (Morbidity & Mortality sections).

- complex. It can begin anywhere in the body. There are actually dozens of different types. In all types of cancer, the body’s cells divide & grow out of control. Cancerous cells can influence other cells, spread into surrounding tissues, & hide from or even manipulate the body's defenses. The National Cancer Institute's What is Cancer? explains more. Or, find out about Cancer Symptoms or Screenings at WebMD.

- influenced by healthy behaviors. The World Health Organization suggests that over 33% of cancers are preventable. The Mayo Clinic shares 7 Tips to Reduce Your Risk including being active, eating healthy, not using tobacco products, sun protection, etc. Finding cancer early also helps increase your survival & options.

Cancer will likely impact us or someone we care about. Here are some resources:
- National Cancer Institute's Coping With Cancer for Friends & Family
- Care.com's 10 Ways to Help a Friend With Cancer
- Mayo Clinic's Cancer Diagnosis: 11 Tips for Coping.

Fabulous Fall

Fall is fabulous!

The colorful leaves aren't the only fall beauties. Fall's seasonal fruits & veggies provide a rainbow of colors with a nutritious punch. Foods like kale, winter squashes, sweet potatoes, pumpkin, cranberries, apples, etc., offer tasty sources of fiber & vitamins. Find out what's locally in season.
If you or a loved one have diabetes, the American Diabetes Association offers inclusion tips in their Favorite Fall Foods List.

However, beware of impostors. Pumpkin (or "pumpkin-esque") products are everywhere. Rich fall breads & muffins abound. While tasty, they are often filled with a lot of calories but little nutrition. Check out Good Housekeeping's Smart Swaps for Fall's Unhealthiest Foods.

On the move? Eat Smart Move More has tips to improve your hike. Or, find a new place to hike in the NC State Parks. Remember to dress in layers for temperature changes & check when the sun sets.

Fall is also time for football, flu, & Halloween. Check out the Centers for Disease Control's Autumn Health & Safety Tips to learn about concussions, vaccines, trick-or-treating safety, & more. Curious about Halloween candy calories? Check out our 10/24/14 or 11/7/13 blog posts.

Still need a flu shot? Call the Health Department to schedule your appointment today (Granville 919-693-2141 or Vance 252-492-7915). Many insurances are accepted. More info is available at Granville-Vance Public Health.

Rain, Rain Go Away... Storm Preparedness

We fortunately fared pretty well locally. However, the recent weather should be a wake up call. Sadly, residents in eastern NC & throughout SC will be dealing with the storms' impact for months & years to come. Advanced preparedness can help keep you, your family, & your property safer.

ReadyNC offers tips & tools to prepare for many types of disasters. Important things to consider include:
- Make a plan. ReadyNC offers a template in the "News" section (top right; then, click on "Print Materials").
- Make a kit with common needs (such as bottled water, non-perishable food, flashlights, blankets, important documents, medicines, etc.).
- Protect your property before, during, & after incidents. This includes having enough insurance & paying attention to weather forecasts & local media.

Curious about local resources? Check out:
Granville County Emergency Management
Vance County Emergency Management (lower right corner)
Granville Vance Public Health
Red Cross Central NC Chapter

On a related note, smoke alarms save lives! Celebrate Fire Prevention Week by checking your's. Learn more at NFPA, Safe Kids, or ask your local Fire Department.

Craving Comfort Food?

Even though it's barely fall, we're starting to feel that evening chill. When you add in all the rain, comfort food sure sounds good. You don't have to choose between tasty & healthy!

Here are some healthy tweaks (search our blog for more details):
- Use whole grains when possible. (12/20/12 post)
- Add in more fruits & veggies. (6/24/14 post)
- Spices, citrus, broth, etc., lessen the need for salt & sugar. (2/28/15, 12/24/13, & 3/5/13 posts)
- Lower fat options may still be the better choice for saturated fats (often animal based). Higher fat items help feelings of fullness. But, even small amounts pack a lot of calories. Unsaturated fats (usually plant based) can have some protective health powers. (7/8/15 & 5/7/12 posts)
- Choose a healthy cooking method. (apparently, a pending topic...)
- Pay attention to serving size. (3/14/14 post)

Want ideas?
- Food Network's Comfort Foods, Lightened Up
- EatingWell's Healthy Comfort Food Recipes & Menus
- EatingWell's Low-Calorie Winter Dinner Recipes
- Cooking Light's Healthy Comfort Foods
- Greatist's 31 Classic Comfort Food Recipes Made Healthy