Work(out) Stoppage

Regular physical activity offers so many benefits including many measures of improved physical health, improved mental health, more energy, reduced stress, better sleep, etc.! In fact, some advocates even think Not Exercising? That's as Bad as Smoking (WebMD).

People give a lot of reasons for not being active. Some are legitimate-- sickness; injury or recovery; short-term schedule changes; etc. (although when modified properly, being active may even help improve these situations...). Meanwhile, other reasons may seem more like excuses.

So, what happens if you stop exercising? When will ill effects start? How long does it take to regain lost ground? Find out at:
- Prevention's 6 Things That Will Happen When You Stop Working Out
- Livestrong's 5 Things That Happen When You Stop Working Out
- Self's This is What Happens to Your Body When You Take a Break From Working Out

Need motivation to overcome obstacles? Check out our 4/7/14 or 2/5/15 blog posts.

Need help figuring out how to start an exercise program? Check out our 4/16/13 (general), 3/21/15 (weight/resistance training), or 3/30/15 (cardio) for low or no cost resources.

Fast Food vs. Sit-Down: Which is Healthier?

Fast food has gotten a bad (although sometimes well deserved!) rap. But, are you guaranteed a healthier meal at a sit-down restaurant? Maybe... or maybe not.

Studies show that home cooked meals have less calories, fat, salt, & cholesterol than prepared meals. Surprisingly though, restaurant meals may provide a better source of certain nutrients.

Learn more at:
- CBS News' Restaurant Meals Can Be as Bad for Your Waistline as Fast Food
- WebMD's Fast Food no Worse for Health Than Sit-Down Meals 
- WebMD's Most Restaurant Meals Exceed Recommended Calories
- CNN's Restaurants, Fast Food Cost You an Extra 200 Calories

Whether for celebration or convenience, many of us eat out. We obviously have far more control over meals prepared at home. However, we can choose what & how much we eat when out. Need help? 
- Prevention's 13 Simple Tips for Dining Out on a Diet
- Mayo Clinic's Make Healthy Choices at any Restaurant
- Forbes' Which Restaurant Chains Really Have Healthy Food? (Many listed are options in neighboring Wake & Durham counties.)

Changes to Food Labels are Coming

Last month, the Food & Drug Administration (FDA) announced that nutrition labels will be changing over the next couple years. Here are some highlights:

- Information about calories & serving size will be made more noticeable. Serving sizes will also now reflect a more typical amount. (For example, people often eat more pasta than the nutrition labels suggested was one serving.) So, your favorite food/drink may list a higher calorie count than you are used to seeing...

- The calories from fat line will be removed. This is being done to avoid demonizing all fats. Current research shows that unsaturated fats are heart-healthy.
 
- There will now be 2 lines for sugars:  total & added. Total sugars will include both natural & added sugars. Natural sugars are ones that naturally occur in fruits, milk, etc. Added sugars may be natural (e.g., sugar, honey, etc.) but are added during manufacturing.

- The required nutrients will also change. Potassium & Vitamin D will become mandatory (replacing Vitamins A & C... Calcium & iron are remaining unchanged). All other vitamins will be voluntary.

For more information, check out:
- WebMD's After 20 Years, a Food Label Makeover
- PBS NewsHour's New Food Labels to Emphasize Calories, Amount of "Added Sugar" (5 minute video & the transcript)

Protect Yourself From the Sun

Even though protection from the sun's effects should happen year-round, it often becomes a summertime discussion.

Did you know that:
- skin cancer is one of the most common cancers?
- you can get sunburned on a cloudy day?
- you can get sunburned through a window?

Sunscreen:  Look for a water resistant, broad spectrum (protects against both UVA & UVB) sunscreen. There is some disagreement about the recommended minimum SPF (sun protection factor). The FDA (Food & Drug Administration) says at least SPF 15 while the AAD (American Academy of Dermatology) prefers at least an SPF 30. Currently, research hasn't shown any benefit to sunscreens above SPF 50. However, sunscreen that is expired may be less effective. People also routinely apply too little sunscreen & do so too late. Find out more at:
- WebMD's Study Finds 4 in 10 Sunscreens Fall Short on SPF
- Merck's Common Myths About Sun Protection
- American Academy of Dermatology's Sunscreen FAQs
(This article also gives advice for kids & what to do if you get sunburnt.)

Sunglasses:  Choose sunglasses that provide 100% UVA & UVB protection plus have a large surface area. Lens color & cost doesn't influence safety. Learn more at American Academy of Ophthalmology's How to Choose the Best Sunglasses.

Plus, don't forget about the protective roles that clothing, hats, & shade can play. The Centers for Disease Control's Summer Sun Safety Tips offers a good overview.