Celebrate Progress

Living a healthy lifestyle is a journey...  a continual parade of choices like:

- how to spend time (sleep, be active, watch TV, etc.)  &

- what to eat (fruit or candy bar, white or whole wheat bread, etc.). 

Although each decision matters, being healthy & losing or maintaining weight fortunately doesn't require perfection. We can occasionally veer off-course & still meet our goal.

Why have goals? Well thought-out goals give us direction & a plan. Goal setting allows a confusing or overwhelming concept to be broken down into manageable pieces.

What goals should be celebrated? You don't have to wait for a huge milestone to celebrate. Setting short-term goals give us something to look forward to & help keep us motivated. However, if treats are enjoyed too often, they may lose some bargaining power.

So, what should you do when you meet a goal?

Some people splurge with food. Unfortunately, we tend to underestimate both the number of calories consumed & how long it will take to burn it off. So, a safer reward is a non-food treat. Items can range from the simple & virtually free (bubble bath, relaxing walk, etc.) to complex &/or expensive (new outfit, spa day, vacation, etc.). For maximum results, treats should be meaningful to you & commensurate with the goal (i.e., small goal reached = small treat).

For more info on how to set goals & ideas for non-food treats, check out:

- Good Housekeeping's Spoil Yourself With Small Treats

- Centers for Disease Control's Getting Started Losing Weight

- Fitness Magazine's 9 Steps to Reach Any Goal.

The Spice of Life...

Last week, we learned about some (surprising but) common sources of salt. Many companies use it as a cheap way to preserve or flavor foods. Although product selection (e.g., lower sodium soy sauce or type of cheese) can help, salt levels were often still high. So, here are some considerations.

Buying Products
- Whenever possible, buy reduced or salt-free versions. These products are often the same price (e.g., no salt canned or frozen, sauceless veggies). Any salt you add at home will be far less than companies would use.
- If you can't find low or salt-free canned products (e.g., beans or veggies), pour out the liquid & rinse contents with water a couple times to remove excess salt.
- Read labels. Choosing a different brand or variety can make a big difference!
- Can you make a similar but healthier version at home (e.g., spice mix, tomato sauce, etc.)?

Cooking at home gives us the most control over what we eat. But, many people worry that reducing salt will lead to boring, bland food. Here's some ways to infuse flavor without excess salt or fat.
- Citrus is versatile & offers a bright flavor to marinades, sauces, dressings, etc. (e.g., lemon, lime, or orange juice or zest).
- Impart a richer flavor with low-sodium broth or bouillon cubes. Another option is cooking wine (alcohol cooks off when heated, leaving just the flavor).
- Add herbs &/or spices for both flavor & health benefits. Check out:
     - NC Cooperative Extension's Cooking With Herbs (great resource for beginners or those expanding their herby horizons)
     - EatingWell.com's 8 of the Healthiest Spices
     - WebMD's Low Sodium Recipe Tips


Now, put it to practice! Try out some sample low salt recipes at:
- National Heart, Lung, & Blood Institute's DASH Recipes
- American Heart Association's Low Sodium Recipes

Sodium Shockers (aka All About Salt)

It's hardly a secret that excess salt can be tough on our hearts, especially if we have high blood pressure or other heart issues. But, did you know that it can also impact your hydration level & cause temporary gains from fluid retention (aka bloating).

Although tasting food before adding salt at the table can help, it isn't the primary problem. We often don't realize how much salt is actually in many common foods we eat! Here are some examples (&, when possible, a few comparisons...).

Soy Sauce: 900-1300mg per tablespoon (tbsp)

Light Soy Sauce: 500-600mg per tbsp

Reduced Sodium Soy Sauce: 390mg per tbsp
(BTW, this is probably far less than the average person might use...)

Raisin Bran: 200-350mg per serving

Cheese:

- 1 slice American cheese: 250mg (non-fat is slightly higher)

- 1/4 cup shredded Cheddar or low-fat Cheddar: 175mg

- 1/4 cup shredded whole-milk mozzarella: 175mg (vs. low-fat: 200mg or non-fat: 210mg)

Tomato Sauce:

- Canned: 300-650mg per serving

- Glass Jar: 320-520mg per serving
(The average person usually eats more than 1 serving of pasta at a sitting so we're likely consuming more than one serving of sauce, too.)

The current recommendation is a maximum of 2,300mg of salt per day (although experts are considering lowering this amount). Those with heart issues are urged to aim for 1,200 - 1,500mg.


For more information, check out our blog post from 2/21/12 & WebMD's Salt Shockers.

For tips on dealing with an uncomfortably salty meal, check out Bloat Busters. ***NOTE:  If you have health issues, please consult your healthcare provider or pharmacist before trying these tips.*** 


As you can see above, our daily totals quickly add up. But, don't despair... You aren't destined for an eternity of bland food. Next week, we'll talk about tasty, salt-free ways to spice up food!

Making change...

Have you ever thought, "I'd be skinny or healthy if only I ____ or didn't ____..."?

In this blog, we stress the importance of regularly making healthy choices. A healthy lifestyle does NOT require perfection or 100% "compliance". It's okay to occasionally indulge (ideally planned; but, definitely done in a reasonable way).

However, sometimes we realize that our occasional treat is being enjoyed more often. Perhaps, we notice that our treat's portion size has swelled over time... Or, we begrudgingly acknowledge that our temptation is likely interfering with our goal (whether it's to be healthy, lose weight, get in shape, etc.)...

Please remember that good habits take much longer to establish. So, if/when you slip up, be patient & forgive. Identify why it happened & what you can do differently if faced with a similar situation.

There tend to be 2 schools of thought in the topic of change. Some advocate small, gradual changes (e.g., eat 1 less piece of chocolate for a couple of weeks. Then, continue to reduce little by little, etc.). Others recommend the "cold turkey" method (pick a day & stop). Different people have had success with both methods. Researchers at UNC are currently studying whether one method has better long-term results.

Regardless of your method, if you have multiple "bad" habits to change, pick one. Once comfortable with that change (when you don't have to constantly think about it, remind yourself, or struggle with it... often a few weeks), consider starting on habit #2.

For more info, check out:

- RealSimple How to Break Bad Eating Habits-- 9 common habits & suggested "fixes"

- WebMD 6 Steps to Breaking Bad Eating Habits-- Step by step guidance for identifying habits & brainstorming ways to change

- MedlinePlus Eating Habits & Behaviors-- How to identify your triggers & suggested actions

Write THIS down!

If you don't understand why you struggle to lose weight, keep a food journal. Several studies demonstrate the benefits of writing down specifics. In fact, Kaiser Permanente found this was the BEST indicator of whether someone would lose weight.

It can help identify:

- how often you're eating. (Did you know that skipping meals lowers metabolism?)

- how much you're eating. (Even pros can underestimate quantity!)

- what you're eating. (Did you know each mindless nibble is about 25 calories?)

- patterns. (For example, making slight adjustments to meal times could curb excess snacking or prevent overeating. Or, identifying stress or boredom eating may break your weight gain or maintenance rut.)

For more info, check out:

- WebMD's Food Journal: Write It Down, Shed More Pounds

- Good Housekeeping's Keep a Food Diary to Lose Weight (You can close the ads as soon as they start... The article's points were too good to pass by!)

Interested in journaling? Check out:

- Handwritten or Off-line

* Livestrong's How to Make a Printable Food Diary

* Cleveland Clinic Food Diary

- Free Online Tracking (registration required)

* Choose My Plate's SuperTracker

* WebMD's Food & Fitness Planner

* SparkPeople's Tools

There's also many smart phone apps (some free) dedicated to this purpose.  

Shape Up Your Salad

Take advantage of the bounty of the summer season! A salad can be a quick, easy, refreshing & healthy meal. Most fruits & veggies are low-calorie, fat-free, & a great source of vitamins, minerals, & fiber. Experts recommend eating 5-9 servings of fruits & veggies per day. (For a personalized quantity, check out Choose My Plate.) Depending on the size & content, a salad can easily provide a wide variety of colors & multiple fruit/veggie servings. Plus, due to their high water content, fruits & veggies help keep you hydrated.

But, don't make these common salad mistakes!

- A "naked" salad as a meal... Adding a little protein & fat can help keep you full & satisfied.

Examples of protein:  lean chicken, turkey, beef, or pork; fish; egg; low-fat cheese; nuts

Other examples of fat (watch portion size):  avocado, nuts, salad dressing (consider low-fat)

- An overdressed salad... Empty calories from croutons, bacon bits, & full-fat additions (like creamy dressings, high-fat meats, etc.) can quickly blow your diet.

- Assuming all restaurant salads are healthy... While there are some good choices, other restaurant salads can have as much fat & calories as their large burgers!

- Boredom... Eating the same basic salad over & over can become old. Need some inspiration? Check out http://www.bhg.com/recipes/salads/ideas/garden-fresh-salads/ & http://www.eatingwell.com/recipes_menus/recipe_slideshows/low_cal_dinner_salads?slide=1#leaderboardad.

Is Your Drink Wrecking Your Diet?

Last month, the mayor of New York City proposed banning "large-size" (over 16oz) sugary drinks from restaurants & concession stands. Examples include sodas, sweet tea, sweetened coffees, sports drinks, fruit drinks, etc. 

Health experts are divided over this approach. Supporters say empty calories from sugary drinks lead to weight gain. In time, excess weight can contribute to or complicate chronic conditions (like diabetes, stroke, heart & breathing problems, joint problems, etc.). Those in opposition express concern over government interference in personal decisions, the ineffective scope (since it will still be available in stores), or because the policy is missing a crucial educational component. 

Many people who are frustrated over weight gain or trouble losing weight often don't realize the impact of their beverage choices. Here's why...

Just because it sounds healthy... doesn't always mean it is! For example at McDonald's:
- Small Minute Maid Orange Juice:  150 calories, 30 grams sugar, 0 grams fiber
- Small Wild Berry or Strawberry Banana Smoothie:  210 calories, 44 grams sugar, 2-3 grams fiber
These do show much better nutritional stats than a sweetened coffee drink or shake. However, if the smoothie is a breakfast replacement, consider a Snack Size Fruit & Walnut (same calories, same fiber, half the sugar, plus protein!) or either Oatmeal option (290 calories, 5 grams fiber, considerably less sugar, plus protein!). Even with equal calories, liquified foods don't usually make you feel full but extra fiber & protein from the oatmeal or fruit/walnut probably will.

Sometimes, it's about using nutrition facts to make healthier choices. For example at Chick-Fil-A:

- Dasani water, unsweet tea, diet soda*:  0 calories, 0 grams sugar

- Small sweet tea:  90 calories, 24 grams sugar

- Small Coke:  120 calories, 35 grams sugar

- Small lemonade:  170 calories, 43 grams sugar
While a 30 or 50 calorie difference may not seem like much, that amount daily can lead to a couple extra pounds each year... (Some research indicates diet soda may not be excellent for your health.)

Sometimes, it's all about size. For example at Burger King:
- Small Frappe (Caramel or Mocha):  410 calories, 39 grams sugar
- Medium Frappe:  510 calories, 49 grams sugar
- Large Frappe:  600 calories, 59 grams sugar
By choosing a small, you save 100 calories & 10 grams of sugar PER upsize. Sadly, a small frappe has almost as many calories as a double bacon cheeseburger (440 calories). Amazingly, this is still a healthier choice (SHUDDER) than any BK shake. Still NOT an endorsement, btw... :) But, if you buy pre-sweetened coffee drinks, I challenge you to check the nutritional info before next time!

For more "Rethink Your Drink" info, substitutions, & tips, check out:

- http://www.cdc.gov/healthyweight/healthy_eating/drinks.html

- http://www.myeatsmartmovemore.com/RethinkDrink.html.

If the idea of more water bums you out, go to http://www.eatingwell.com/recipes_menus/collections/summer_drinks for healthy, unique summer drink recipes.

Congrats to our 2012 WLC Winners!

The 2012 Eat Smart Move More Weight Loss Challenge was a great success! Sponsored by Maria Parham Medical Center, Granville Health System, the Henderson Family YMCA, and the Granville-Vance District Health Department, residents and workers of both Vance and Granville counties were challenged for the 4^th year in a row on an individual and team level to improve their overall health. This year, 780 people weighed in and 57% of those individuals weighed out! Over 3,000 pounds were lost with 9 teams and 176 individuals qualifying for the prize drawing. As a community, we met the challenge with 100% of those responding to our survey planning to continue the changes they made. 

The challenge ended with a celebration at the Henderson Family YMCA on June 21^st . The participants will be challenged once again in October 2012 to see if they have maintained their weight loss or met their original ten pound goal! Thanks again to all of the partners and participants who made the ESMM Weight Loss Challenge a success once again! 

Individual Winners of Partner Prizes

- YMCA 6 month membership: Cathy Nowell, Christopher Roberts 

- Starting Fresh Nutrition consult: Fran Lambertz 

- Aycock Recreation Center 1 month pass: Julia Foster 

- Studio Mainstreet 6 class pass: Melissa Edwards, Cassandra Evans 

- Road To Fitness 1 month pass: Wendy Grissom, Kathy Richards, Kathy Watkins 

- BodyWorx 1 month pass: Joel Adcock, Wendy Bagbey, Crystal Barnett, Maria del Carmen Jimenez, Kathy Hobgood 

Individual Gift Card Winners: 

Artelia Adams, Deborah Adcock, Cathy Ayscue, Peter Beguhl, Wattye Blackwell, Justin Davis, Keyon Downey, Jennifer Eatmon, Tammy Gallagher, Kathy Gilliam, Carrie Bell Gillis, Pandora Jones, Mayumi Lawson, Aldric McLamb, Helen Outhouse, Regina Overby, Pamela Polak, Tim Purvis, Sheila Reese, Shadonna Richardson, Betty H. Roberson, Mary Shagott, Patricia Taylor, Katrina Waters, Whitney Wicker, Sherri Wilkins, Carolyn P. Wortham, Chris Yentzer

Team Gift Card Winners

First prize – Team In It To Win It: 

Kimberly Gouldin, Barbara Jones, Ronald R. Jones, Sr., Linda Newell

Second prize – Team Curvy Cubs:

Sienna McDougall, Jennifer Phillips, Amanda Simpson, Heather Wolford

Third prize – Team Biggins: 

Lori Grissom, Scott Grissom, Stephanie Smith, Derek Smith

The Granville-Vance District Health Department works to anticipate, identify, and meet the public health needs of the community. To learn more about health department programs and the community health assessment, contact 919-693-2141 in Oxford and 252-492-7915 in Henderson, or visit www.gvdhd.org.

Pedometer Power

A pedometer (step counter) can be a valuable tool to help you track movement from your daily activities. They can be purchased from a variety of sources. Features & prices vary greatly. Consider spending a little extra to buy one with a cover to prevent accidental resets (arrggh!).

Granville-Vance District Health Department sells a basic (but proven durable) pedometer for $15 including tax. They are available at the front desk at both our Oxford & Henderson locations during business hours. If you have diabetes, you may be eligible to earn a free pedometer.

A smart phone pedometer app is another option that may meet your needs. While there are many available, here's a free one from a reputable source that works with both iPhones & Android platforms:  http://www.bidmc.org/YourHealth/BIDMCInteractive/TheWalkingClub/FreePedometerApp.aspx

Experts recommend that most people aim for 10,000 steps per day. Although everyone's stride is different (& some fancier models can compensate), the general conversion is 2,000 steps = 1 mile.

Not there yet??? Gradually increase your steps to work towards this goal.

Inconsistent in your activity level??? Some people prefer to aim for a specific daily goal to help establish good habits. Other people rather average their steps once a week to help adjust for busier days.


Forget to wear it??? Try putting it near something you touch every morning (e.g., in your underwear drawer, next to your watch or keys, etc.).


Want to lose weight??? Try adding extra steps (beyond your normal level). Every 2,000 steps (or 1 mile) = 100 calories.... yeah, that's it *sigh*...

There are some activities a pedometer doesn't count well (e.g., swimming, biking, etc.). So, check out  http://www.walk4life.com/customerservice/forms_activityconverter.aspx for step conversions by minute. You add this number to the number on your pedometer for a grand total.

Uncle Sam Wants You... To Eat Your Fruits & Veggies

In their natural state, fruits & veggies are a low-calorie, healthy addition to your diet. They are filled with fiber, vitamins, minerals, & antioxidants. Eating plenty of fruits & veggies have also been shown to help with weight loss or maintenance & reduce the risk of various common chronic diseases.

Aim for multiple servings each day & vary the colors. Buying from your local Farmers Markets can provide fresher & cost-effective produce that supports your community.

Don't forget-- fruits & veggies are an excellent addition to any summer get-together!

For more info on fruits & veggies (including recipes, storage tips, etc.), check out:

- http://www.fruitsandveggiesmorematters.org/

- http://www.myeatsmartmovemore.com/FruitsAndVeggies.html

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Granville County Farmers Market

Oxford's produce locations are at:

- corner of McClanahan and Lanier (which operates on a Wed/Sat schedule)

- Industry Drive across from the Taco Bell/KFC (may have a vendor there daily).

Creedmoor's produce location is on Wilton Ave (between the CVS and the gym) which operates on a Wed/Sat schedule as well.

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The Vance County Farmers Market is OPEN every Wed from 7:30 AM until 1:00 PM or until supplies run out.  It's located in the back parking lot of the YMCA and is sponsored by Maria Parham Medical Center, the YMCA and the Vance County Cooperative Extension Office. 

New this year:  The Sat morning Vance County Farmers Market previously located on Williams Street is now located on Beckford Drive in the right hand side of the parking lot of the City of Henderson’s Operations Building (the old Lowes Home Improvement Store).

More exciting news………..the reason for this move for the Saturday market is to get this year’s market closer to where it will be located for the 2013 growing season.  Due to some hard work by the Vance County Regional Farmers Market Planning Committee and some generous grants from the Vance County Farm Bureau and the North Carolina Tobacco Trust Fund Commission, there will be a very nice permanent structure for the 2013 growing season of the Vance County Farmers Market!  The ground has been broken already and work will begin soon on a parcel of land on Beckford Drive directly behind Lula’s Landing Apartments.  Stay tuned for more updates on the progress!