"Maintain, Don't Gain" Week 3-- Find Your Way to Healthier Eating Habits

Here's an abridged version of an article found in the Week 3 Challenge newsletter. Sign up for the Maintain, Don't Gain Holiday Challenge to read the whole article.

===================================================================

Survive Slip-Ups

The holidays are full of ups and downs... If the roller coaster ride carries over to your eating habits, it's time to adopt some new strategies to keep you on a steady path.

* ... Throw out the "good food"/"bad food" mentality. You may be doing more harm than good when you think about eating a cookie as doing something wrong.... Work it into your plan and then you can enjoy it guilt-free.

* Plan ahead.... This will keep you from being tempted to run to a fast food restaurant on the road. Busy days are also perfect days for leftovers....

* ... One slip-up is not going to ruin you, nor is it an excuse to give up altogether. To get back on track, focus on the present, and tune in to your body. If you feel full, stop eating. If you find that you are hungry later, don't punish yourself and deprive yourself of food....

* ... don't expect yourself to be perfect. There is a lesson to every setback, so learn from those moments when you wish you'd made a different decision....

"Maintain, Don't Gain" Week 2-- Mealtime Mindfulness

Here's an abridged article from Week 2's "Maintain, Don't Gain" newsletter. If you want more tips, sign up for the Holiday Challenge today!

------------------------------------------------------------------------------

Be Mindful at Mealtime

                                         
The holidays have a way of turning our routines upside-down. With all the hustle and bustle, it may seem easier to snack or to run out and scarf down some fast food instead of having a real meal, but that's the exact reason you should plan to make mealtime a priority. Stay mindful of how and what you eat to keep from gaining those pesky pounds during this  busy season. Here are some ways to keep yourself in check:
- Stick to a regular eating schedule.
- Enjoy the aromas as you prepare your meal.
- Make your plate pretty.
- Pretend you're in a restaurant.
- Eat until you're barely full.

Happy Thanksgiving!

Here's some tips for a happy, healthy & safe Thanksgiving for all who celebrate!

Daily Holiday Challenge Tip from Eat Smart Move More:  "Make the most of your sandwich or burger and pile on the veggies! Add spinach, tomato, onion, and cucumber to sandwiches. Your sandwich will be so flavorful that you can skip the dressing."

Do you want to get daily or weekly tips delivered to your inbox? Click on the link to sign up for the free "Maintain, Don't Gain" Holiday Challenge (11/19 - 12/31).

- CDC's It's Turkey Time: Safely Prepare Your Holiday Meal (food safety)

- Iowa State University's Holiday Eating Tips

- Mayo Clinic's Stress, Depression, & the Holidays: Tips for Coping

- Dept of Health & Human Services' Holiday Healthy Family Traditions (physical activity)

Accept the Challenge! (starts 11/19)

Check out healthy recipes, read their holiday focused blog, or sign up for Eat Smart Move More's Maintain, Don't Gain Holiday Challenge!

Election Lessons

Even in these tumultuous political times, virtually everyone can agree on one thing. We can't wait until election season is *FINALLY* over!!! 

However, as time dwindles, let's learn a couple quick health lessons from the presidential campaigns.

* Yahoo! Health's What Candidates Eat

Need help eating healthy with a hectic schedule? Check out MedicineNet's 10 Tips for Healthy Eating on the Run.

Planning ahead &/or being prepared makes healthy eating much easier. For example,:

- leave some bottled water & healthy snacks (like fruit, granola bars, small portions of nuts, etc.) in your car or desk for a quick pick-me-up when busy.

- choose a few quick, easy, & healthy go-to meals for busy days. Combinations of soups, sandwiches, or salads may fit your need.

- throw ingredients into a crock-pot the night before. Turn it on in the morning for a ready-made dinner.

- choose restaurants that offer some healthy options. Many chains have nutrition facts available online or somewhere in their restaurant to help you make more informed eating decisions.

* The Brain Bank's Sleep Deprivation on the Campaign Trail

Starting to realize how important sleep is in supporting & regulating most bodily functions? Read Harvard Medical School's Assess Your Sleep Needs to find out how much you likely need. But, quantity is only one part of the equation... This article also addresses how to improve the quality & address sleep problems.

A few sleepy-time tips:

- Make sleep a priority. Most tasks & chores really will wait until tomorrow...

- Limit artificial light sources (like TV, computers, etc.) before bed.

- Limit caffeine & tough to digests foods (e.g., spicy, fatty, fried, etc.) several hours before bedtime, especially if sensitive.

A Scaled-Down Halloween

Fall feels like an obstacle course for those watching their weight. First hurdle:  Halloween! Did you know that Americans purchase an estimated 600 million pounds of candy a year for Halloween???

So, whether you're still buying treats to hand out or sneaking a piece from your child's stash, here are some potential damage control tips.

Test your knowledge with Delish's Halloween Candy Calorie Quiz or Real Simple's Which Halloween Candy is Healthier? to compare different candies. Or, check out Yahoo! Shine's The 10 Worst Halloween Candies for Kids.


Looking for some healthier alternatives that won't get your house egged?
Try TLC's 5 Halloween Candy Alternatives or WebMD's Halloween Candy: Lower-Calorie Treats Make the Holiday Less Scary (which also offers tips to help balance the extra calories).


Wondering why you feel so weak & tortured around sweets?
US News & Report's How to Handle Halloween Candy Cravings to understand why we crave sugar & strategies to get through it.


Quick Reference Tips
- Only eat the candy that you really enjoy.
- Pay attention to portion control. Even small pieces can quickly add calories when eaten throughout the day.
- To help balance the extra calories, add in some extra physical activity or trim other calories from your diet.
- Out of sight, out of mind. Put the candy away or somewhere difficult to get to.

WLC Maintenance Weigh Out Schedule

Attention WLC Participants-- Maintenance Weigh-Outs

The Weight Loss Challenge 

6 month Maintenance Weigh-Out 

October 29th  – Nov 2nd, 2012

If your weigh-in was at:
- Granville County Health Dept, please weigh-out there.
- Maria Parham Medical Center, please weigh-out there.
- South Granville Medical Center, please weigh-out at Granville County Health Dept.

Granville Medical Center employees who weighed-in at GMC may weigh-out there.


Nine $50 gift card prizes will be awarded. To be eligible for the Maintenance Challenge prize drawing, you must meet one of the following guidelines:
·         If you lost 10 pounds or more in May, you must maintain or exceed your weight loss at this upcoming weigh-out.
·         If you did NOT meet the 10 pound goal in May, you must have lost at least 10 pounds at this upcoming weigh-out.
·         If you did not weigh-out in May, you must have lost at least 10 pounds at this upcoming weigh-out.


Please weigh-out to see if you are eligible. Regardless, if you continue to focus on your weight loss goals and maintaining healthy habits, YOU ARE CLEARLY A WINNER ALREADY!

Keep Eating Smart and Moving More!

Sit Happens!

What is now being recognized as one of our greatest enemies?

Too much SITTING!

Check out the Mayo Clinic's How Harmful is Too Much Sitting? for an explanation.

Prolonged sitting (both too much & too often) is regularly blamed for back pain & stiffness. However, it also increases your risk of obesity, metabolic syndrome, cancer, heart disease, stroke, etc. Plus, studies are showing it can shorten your life, too.
CBS News' Sitting Too Much May Double Your Risk of Dying


Less sitting & TV time often leads to improved quality & quantity of life. Even small changes help. USAToday's Sitting Less Could Extend Your Life shares how much of a difference physical activity can make.

At minimum, experts recommend getting up, moving around, &/or taking a "wiggle break" for at least 10 minutes every hour. For tips to include more activity into your day & lessen TV time, check out Eat Smart, Move More.

A small study recently indicated that participating workers who stood at a workstation for about 1 hour per day felt more energized, productive, & happier. Although results may vary in other situations, it may be worth trying!
NBC News' Workers Find They Like Taking a Stand

Are You Getting Bad Advice?

How often have people commented on what you "should" do to manage things like your weight, health conditions, etc.? 

Many times, it's a well-meaning (but potentially misinformed) friend, family member, or co-worker. "Old wives tales" & health myths often get passed around like the flu (a subtle reminder to get your flu shot, by the way)! While research shows that a few have a basis in truth, many just aren't true & can even be harmful (e.g., some detox diets). Check out Eating Well's The 13 Biggest Nutrition and Food Myths Busted for other examples.

Sometimes, it could be someone motivated by money-- pushing a service or product (e.g., a less ethical personal trainer or salesperson). How about a talk show or magazine looking for a sensational segment, product endorsement, or advertising sales? Or, perhaps, it could even be a trusted professional who doesn't have a thorough education or hasn't stayed current on the specific topic.

Unfortunately, even research can be misleading (either purposefully or accidentally through poor study design, researcher or reporter bias, demands of the funding source, oversimplification, overgeneralization, etc.).

Worried that you're getting misinformation? Check out WebMD's Seven Telltale Signs You're Getting Bad Nutrition Advice to know what red flags to look out for.