What to eat, what to eat, what to eat...

Please realize that there is NOT a one-size-fits-all approach to safe, sustainable weight loss. Certain health issues (e.g., diabetes, high blood pressure, etc.) may necessitate other considerations when attempting weight loss.

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There are essentially 4 different weight loss strategies:
- Eat less calories through healthier food choices.
- Eat less calories through smaller portions.
- Burn more calories through physical activity.
- A combination

Let's start with healthier food choices. Most of us know which foods aren't particularly diet-friendly (fries, anyone???). However, with so many conflicting experts & studies, knowing what to eat can feel anywhere from difficult to impossible. (Eggs... no eggs? Carbs, low-carb, or no carb? Butter or margarine? Honey, sugar, or a substitute?) When you add in well-meaning friends & family, it's enough to drive you... well, to eat.

Check out the following websites for some advice:
- Choose My Plate's Weight Management
- Reader's Digest's Are You Eating Right? Quiz
- WebMD's When Your Healthy Diet Isn't So Healthy
- Shine's Eat Like a Nutritionist

Rather learn in person? Wed. 2/6 is the last day to sign up for the Granville County Cooperative Extension's "A Healthy Weigh" FREE lunchtime class series. For more info, check out our Nutrition Deals page (lower left sidebar) or the Cooperative Extension website.

On Your Mark, Get Set, Go!

When overweight, even a modest 5-10% weight loss can help prevent or improve many health issues. The goal for the Weight Loss Challenge is 10 pounds in 10 weeks (averaging 1 pound per week). Weight loss in this range is both safe & sustainable.

So, what's your plan? The Centers for Disease Control's Losing Weight: Getting Started (click to read the article) offers some advice.

* Step 1: Make a commitment.

Establish what you want to achieve. A formal, visible, or public declaration may encourage sticking to it. Don't forget to include a meaningful reason why this is important to you.

For those who've already weighed in, congratulations for taking the first step! Not yet? Weigh-ins are available through Friday 2/1.

* Step 2: Take stock of where you are.

This requires an honest look at your lifestyle including food, physical activity, sleep, stress, etc. Writing down this info may help you see trends. A visit to your primary care provider might also be beneficial.

* Step 3: Set realistic goals.

Breaking down a larger goal into smaller parts can make the goal seem less overwhelming. Stick to 3 or less goals. Create SMART goals (Specific, Measurable, Achievable, Realistic, & Timely... prior blog posts have more details).

* Step 4: Identify resources for information and support.

Think about who & what you already have in your life to support you. Consider what else might help your progress. It's also important to figure out what obstacles you are likely to encounter & how to deal with (or overcome) them.

* Step 5: Continually "check in" with yourself to monitor your progress.

Better health is a lifelong journey. Periodically, you'll need to revise your goals & strategies. Don't forget to reward yourself for successes along the way.

Stay tuned for next week's discussions on some healthy weight loss strategies.

Zoom, zoom, zoom... A calorie comparison

Calories often get a bum rap but are simply a measurement of energy. Instead of vilifying all calories, think of eating like adding fuel to a car. Much like our bodies, a car doesn't work quite right if we add too much, too little, or the wrong kind of fuel.

Three main factors influence how many calories our body needs:

- Basal Metabolic Rate (BMR)-- the calories needed to survive at rest.

- Physical Activity-- the calories burned by moving around.

- Thermic Energy-- the calories burned digesting food (don't get too excited... it's a very small number).

When added together, the total equals the number of calories needed to maintain weight.

To learn more, check out:

- USDA's SuperTracker (interactive calorie tools)

- NHLBI's We Can! Calories Needed Each Day (chart by age, gender, & activity level)

- WebMD's Metabolism Hacks (includes tips, myths, & how to calculate your BMR)

So, how does this apply to weight loss??? Stay tuned to find out!

2013 Weight Loss Challenge Weigh-In Schedule

Weight Loss Challenge weigh-ins happen Monday 1/28 - Friday 2/1. No appointment necessary (except for note). Teams are encouraged to weigh-in together if possible.

Click here for the Registration Packet.

Be Happy!

Sometimes, when days get shorter & colder, people start to get what's commonly known as the "winter blahs". (Hopefully, the sunshine & many days of milder temperatures have helped minimize this.)

Common responses are to:
- crave (& eat *LOTS* of) refined, simple carbohydrates like cookies, chips, etc.
- veg out the couch in front of the TV.

Unfortunately, these behaviors don't work & can make you feel worse. Instead, fight the urge by trying SparkPeople.com's 15 Natural Mood Lifters such as:
- eat some lean protein regularly. (Click if you need a protein review.)
- continue to be active, even if you need to change your regular routine.
- get good sleep (both quality & quantity).
- treat yourself to non-food rewards.

Each tip will also help you towards meeting your Weight Loss Challenge goal. Weigh-ins start next week. Detailed information & participant deals are coming soon!

Note:  If your symptoms are more intense, here's a resource on Seasonal Affective Disorder.

Struggling to Keep Resolutions?

Did you know that the average New Year's resolution survives only about 6 weeks? Common reasons are:
- being too vague about goals (e.g., being healthy).
- choosing unrealistic goals or timeframes (e.g., losing 15lbs in 2 weeks).
- choosing goals that aren't meaningful or important to them (e.g., working out every day because my significant other wants to).
- doing too much too soon or being overly restrictive (e.g., no more sweets... ever).

New Year's resolutions often focus on starting or continuing healthy habits OR stopping or reducing less healthy habits. People tend to think of the word habit as something negative. However, habits are simply behaviors that we do regularly (e.g., brushing teeth).

Need tips on creating positive habits? Check out:
- USA.gov's Popular New Year's Resolutions... Great background information!
- Radio Health Journal's Podcasts... Click on "Making & Breaking Habits".
- Entrepreneur.com's How to Make Good Habits Stick
- Psychology.com's From Bad to Good Habits in Five Achievable Steps


If your goal is safe, sustainable weight loss, please join us for the 2013 Granville-Vance Weight Loss Challenge. The goal is 10 pounds in 10 weeks. Participation is free but has lots of perks! Weigh-ins start in 2 weeks. Stay tuned for more specifics.

Maintain, Don't Gain Wrap-Up: Setting Goals

Happy New Year! Here's the final Eat Smart, Move More's "Maintain, Don't Gain Holiday Challenge" article. It explains how to design goals (or resolutions) you can stick with.

For those motivated by the Holiday Challenge, join us for the 2013 Granville-Vance Weight Loss Challenge. The goal is to lose 10 pounds in 10 weeks (safe & manageable for most adults). It's free PLUS participants are eligible for lots of great incentives. Weigh-ins begin the week of Jan 28 at locations throughout Granville & Vance Counties. More to follow.

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Setting SMART Goals

As the new year kicks off, thoughts turn to resolutions and the ever growing list of what we want to improve...to do better...to change.

We vow that this year will be different than the last. All too often by June those resolutions are long forgotten. This year, set out to make achievable resolutions that you will stick with throughout the year.

Grab a pen and a piece of paper because if you're a resolution maker, here's how to start 2013 off right:

Think of two to three things that you want to achieve. Rank them in order of importance. This gives you a chance to see what is most important to you.

Read over your goals. Are they realistic? Are you ready to make the changes and sacrifices needed to achieve them? Are they really doable? Adjust them as needed until your goals are challenging but aren't unachievable.

Write your goals out again - this time make them as specific as possible. Instead of "walk more" write down "walk ___ days per week for at least ___ minutes each time."

Set a plan. Come up with concrete steps about how you will accomplish your goals.

Finally, create a chart or poster with your goals and put it somewhere you will see often - on the bathroom mirror, over your desk or carry a small version in your wallet. Just make sure to look at it frequently to remind yourself of where you are going and also to see how far you've progressed!

Maintain, Don't Gain Week 6-- Stress Less

Below is an abridged article from Week 6 of the Eat Smart, Move More "Maintain, Don't Gain" Holiday Challenge. To access this & prior articles, sign up for the Challenge. There is one week left!

For those participating, keep up the good work... Happy holidays!

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Stress Less

...Stress is a part of life, but it doesn't have to control you. Try these five tips to improve how you handle daily pressures.

* Prioritize. Think about the two or three things that are most important in your day-to-day life. ...In order to keep your cool when things get tough, focus on what matters most....

* Eat well. Good nutrition supports a body and brain that is ready to deal with difficult situations. Prepare healthy snacks to keep at work, in the car and at home, and keep within reach... plan out meals that will be easy and enjoyable for the family...

* Exercise. ...Moderate to vigorous exercise alters your brain chemistry making you better prepared to deal with stress...

* Give yourself time for just you. ...To keep your body relaxed, start each day with gentle stretches and take a long, warm bath at least once a week. Escape for half an hour each day to read a book. A good laugh can relieve tension, soothe stress, and reduce aches and pains...

* Get your Zzzzz. ...Set the stage for a restful night by avoiding caffeine late in the day and dimming the lights an hour before bedtime. ...use an eye mask or blackout curtains and play some soothing music to help you drift off....

Maintain, Don't Gain Week 5-- Eating to Improve Energy

Here's an abridged version of an article found in Week 5's newsletter. To read the entire article, sign up for the Maintain, Don't Gain Challenge.

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Foods to Fuel You

...To stay satisfied and energized, eat balanced meals containing complex carbohydrates, fiber, protein and some healthy fats.

Our bodies use carbohydrates for energy... most people do not have work/plan to take in enough carbohydrates. Instead, you should aim to get your fiber with the carbohydrates you eat. Fiber helps you to feel full by keeping food in your belly longer. You may already know that there are two different types of fiber. Soluble fibers found in oats, beans and fruits slow down digestion and make you feel full, which helps control weight. Insoluble fibers, mainly found in whole grains and vegetables, add bulk to your diet, helping prevent constipation. Focus on eating a healthy diet rich in fruits, vegetables, whole grains, beans, nuts, and seeds to provide a variety of soluble and insoluble fibers and all of the health benefits. Most Americans get only about 15 grams of fiber per day in their diet. But experts recommend eating approximately double that.

 

Increase the fiber in your diet gradually to avoid uncomfortable intestinal gas. Because some fibers absorb water, you should also drink more water as you eat more fiber-rich foods....

Maintain, Don't Gain Challenge Week 4-- Movement Anywhere & Everywhere

Here's an abridged version of an article found in the Week 4 Challenge newsletter. Sign up for the Maintain, Don't Gain Holiday Challenge to read the whole article.

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Move More Wherever You Are 

                                                         
The holiday season is in full swing, and you're busy planning, shopping, visiting and celebrating.... At this point setting aside time to for a formal workout feels close to impossible.... Try these tricks to keep fit when you are away from your home.

Shopping / standing in line
- Take an extra lap or two around the grocery store or mall before doing your shopping
- Do 50 toe raises while waiting in line. Lift to your tippy toes, and then lower back down....
- Skip the shopping cart and use a basket if you are only buying a few items.

At work
- Have walking meetings instead of meetings at a desk.
- Sit on an exercise ball while at your desk.
- Get up and take a walk (to the bathroom, water fountain, to chat with an office-mate) every hour.
- Do a few laps around your building (inside or out) before lunch.

While Traveling
- Stand up and stretch your legs at least once an hour if you are on a bus, train, or plane.
- Tense your legs for 15 seconds then release. Repeat 3 times. Then move on to your abs, and then your arms.

These actions can really add up! If you make a habit of moving more each time you are out, you'll burn extra calories and feel more energized throughout the day.