Did you know???-- Fiber

What can you eat to help:

- lower cholesterol levels,

- control blood sugar levels,

- with weight loss or maintenance?

FIBER!

Good sources include whole grains, beans, nuts, fruits & veggies. Fiber from food is generally preferable over supplements.

The amount of recommended fiber depends on age & gender. However, Americans tend to eat only 14 grams per day (about half of what's recommended).

So, how much fiber are you eating? Fiber is listed on nutrition labels. (Class 2's summary can help refresh your memory...) For foods without a nutrition label, look at the links below.

For more information & tips, check out:

- http://www.ext.colostate.edu/pubs/foodnut/09333.html

- http://www.webmd.com/diet/fiber-health-benefits-11/fiber-digestion

2011 Weight Loss Challenge Raffle Winners

Congratulations to all our 2011 Weight Loss Challenge participants!

Dr. Oz says that losing 10 pounds can significantly decrease your risk of heart disease, diabetes, & arthritis. It can also lower blood pressure, cholesterol, & some cancers.

(Check out http://members.doctoroz.com/challenge/the-just-10-challenge for tips to get started, get back on track, or maintain your new weight.)

All participants who lost 10 pounds during the Challenge were entered into a drawing for prizes. There were also drawings for teams whose members each lost 10 pounds. The results were announced at the closing celebration.

Individual Gift Card Winners: John Carter, Ruth Carter, Christy Currin, Karen Currin, Cassandra Evans, Dale Evans, Gloria Evans, Gus Gullespie, Arthur Harris, Melissa Hodges, Cassidy Jackson, Frankie Marks, Carolyn Paylor, Jamie Purvis, Michele Rapp, Dee Reavis, Learnetta Speed, Tim Strange, Tonya Temple, Tina L. Terry, Donna Terry, Sheila Thornton, Bill Tippett, Kanika Turrentine, Betty Ward, Carolyn Yancey, Cathy Yancey, Juanita Yancey

Individual Membership Winners: Nannie Bratcher, James Boyd, Betty Jean Cash, Marsha Currin, Ashley Harrell, Mildred Hightower-Boyd, Carol Hunstman, Pamela Jordan, Jason Kelly, Kellie McDonald, April Pernell, Tyler Poteat, Thomas Shaw, Darlene Tarlton, Kathyrn Woltz

Team Gift Card Winners

1^st Place: Team Biggins: Stephanie Smith, Derek Smith, Lori Grissom, & Debra Gentry

2^nd Place: Team Ashamed: Betty Mae Roberson, Patsy O’Brien, Sandra Reavis, & Cindy Jones

3^rd Place: Team Misfits: Tanisha Foster-Williams, Gussie Ellison, Eleanor Smith, & Darline Johnson

A huge thanks to our Weight Loss Challenge partners.

- Eat Smart Move More NC

- Granville-Vance District Health Department

- Maria Parham Medical Center

- Henderson Family YMCA

- Granville Health System

- BodyWorx

- Team Care

- Road 2 Fitness

- Studio Mainstreet

- Henderson-Vance Recreation Department

Achieving a Healthy Weight

1. Fad diets may be unhealthy & are unlikely to work long-term.

2. Pick a meaningful reason to be fit & healthy... (rather than trying to be unnaturally thin).

3. Think of food as fuel for your body. Choose what gives you the best bang for your buck. (Class 1's summary might help!)

4. Ease into physical activity. When ready, gradually increase duration, intensity, or frequency.

(Class 1's summary explains this, too.)

5. Physical activity for better health doesn't have to be intense. Scheduling it (& actually following through) is most important.

6. Stressing about the number on the scale can actually be counterproductive for some...

Read 4/30's blog post to find out how stress & weight are related!

To find out more about these tips, check out http://health.yahoo.net/articles/weight-loss/6-ways-win-weight-battle.

Did you know???-- Cholesterol

Did you know that regular physical activity can lower bad (LDL) cholesterol levels AND raise good (HDL) cholesterol levels?

Aim for 150 minutes

of physical activity per week

for these and other health benefits.

For more info on cholesterol, check out:

- http://www.nhlbi.nih.gov/health/dci/Diseases/Hbc/HBC_WhatIs.html

- http://www.heart.org/HEARTORG/Conditions/What-Your-Cholesterol-Levels-Mean_UCM_305562_Article.jsp

Did you know???-- Stress

Did you know that 31% of women & 19% of men report eating to cope with stress? (American Psychological Association survey Monitor 4/06) When stressed, people tend to crave foods that are often filled with fat, sugar, & salt.

Almost half of all Americans are concerned about their level of stress. So, when comfort foods are regularly depended on, this can be harmful to weight loss or maintenance efforts.

The above survey also found that people experiencing stress are more likely to report hypertension, anxiety, depression or obesity.

Some healthy ways to deal with stress

- Get some physical activity, like a walk.

- Listen to some music.

- Get the feelings out by talking to someone or journaling.

- Make healthy food choices, including staying hydrated.

- Get a healthy amount of sleep.

In addition to reducing current stress, many of these tips can also help alter reactions to future stressors.

For more healthy coping mechanisms, check out:

http://www.webmd.com/balance/stress-management/stress-management-relieving-stress

http://www.medicinenet.com/stress_management_techniques/article.htm

Weight Loss Challenge Awards Ceremony

2011 Eat Smart Move More

Weight Loss Challenge Awards Ceremony

Date: Thurs. 5/5

Time: 6pm

Place: Granville County Expo and Convention Center (4185 Highway 15 South... 2 miles south of I-85 exit 202... formerly the Southern Livestock Center)

Everyone who met the 10 pound weight loss goal is eligible to win.

- Team prizes

- 1 team prize of $250 per member

- 1 team prize of $100 per member

- 1 team prize of $50 per member

- 28 Individual prizes of $50 each

- Plus, prizes from our partners:

Ø BodyWorx Aerobics & Fitness Center in Oxford (5 one-month memberships)

Ø Henderson-Vance Recreation Dept. (1 one-month membership)

Ø Studio Mainstreet (2 six-class passes)

Ø Team Care (2 three-month memberships)

Ø The Road to Fitness (3 one-month memberships)... plus a t-shirt for those that came 15 times/month

Ø Henderson Family YMCA – 2 six-month memberships (1 for each county)

• 
  

Winners names will not be revealed until the event.

The Sleep - Weight Connection

Various studies have shown that too little sleep can reek havoc on your weight loss or weight maintenance goals.

Sleep deprivation:

- slows metabolism

- negatively impacts the balance of appetite hormones (ghrelin & leptin).

- encourages higher caloric intake through

- less healthy food cravings & choices (fat, salt, sugar, &/or refined carbohydrate laden).

- larger or more frequent meals & snacks

- extra calories from caffeinated beverages

- tends to causes any weight loss to come from muscle (rather than from fat).

Although everyone is different, the average recommended amount of sleep for adults is 7.5 hours. The referenced studies quantify sleep deprivation as less than 5.5 hours of sleep. Research seems to indicate at least 7 hours offers the most protective benefits. However, the quality of sleep is equally important.

According to the studies, if you are already getting the recommended amount of quality sleep, additional sleep is unlikely to lead to additional weight loss.

One of the long-term studies is available at http://www.medscape.com/viewarticle/533105. For more information on how to cope with occasional shortfalls or improve your sleep quality, check out 4/4's blog post.

Being Active & Allergic

Ahh... spring in North Carolina. Tree leaves turn green. Flowers bloom in beautiful colors. Everything else is bathed in yellow pollen.

Depending on your sensitivity to pollen & the level predicted, consider inside activities. If you still want to be active outside, here are some tips.

- Avoid being outside from 5am - 10am when pollen is most concentrated.

- Pollen counts are highest on warm, dry, and breezy mornings and lowest on rainy, cooler days.

- Outside exercises that involve a lot of quick movements increase exposure to pollen.

- Take a shower, wash your hair and put on clean clothes immediately after working out to eliminate further contact with pollen.

For more information, check out http://www.medicinenet.com/script/main/art.asp?articlekey=56437.

Did you know???-- How many calories are in a pound?

1 pound = 3,500 calories

So, every EXTRA 3,500 calories leads to a one pound gain.

Eliminating 3,500 EXTRA calories leads to a one pound loss.

Remember, your body requires a certain number of calories to function properly. Extra means more than your body needs. To find out your recommended caloric needs, check out www.mypyramid.gov.

Feeling Sluggish?

If you're occasionally feeling tired, here are some tips to help.

- Drink more water. (Dehydration makes you feel surprisingly tired.)

- Eat regular meals, including breakfast and small snacks.

- Eat some protein. (Protein helps distribute carbs' energy.)

- Combine complex and simple carbohydrates. (Simple carbs, such as fruits and veggies, can be used for quick energy. Complex carbs, such as those in whole grains and starchy veggies, break down slowly to provide longer-term energy. Excess sugar or caffeine leads to a slump.)

Obviously, these tips are NO substitute for regular sleep. Sleep is time when your body recuperates. Continual sleep debt can cause increased injuries, illnesses, and chronic health issues.

For more info about sleep deprivation and tips for a good night's sleep, check out http://www.webmd.com/sleep-disorders/guide/toll-of-sleep-loss-in-america.

There are also some medications or health issues that can make sleeping difficult. For some examples, check out http://www.prevention.com/tiredallthetime/index.shtml.