Got Questions?

Am I hungry???

"Am I hungry?" may sound like a silly question... However, we sometimes eat for reasons other than physical hunger. While triggers will vary from person to person, examples can include:

- Boredom

- Loneliness

- Sadness

- Stress

- Anxiety

- Happiness (how often do we eat out for dates, promotions, birthdays, anniversaries, etc.?)

- Holiday celebrations

Since food is a source of energy, we often tend to overeat when sleep deprived (a subject most of us are overly familiar with... *sigh*). Unfortunately, in this situation, we tend to make less healthy food choices & have more difficulty controlling how much we eat.

The relationship between hunger & thirst often surprises people. Our brain can't always distinguish between the two requests. So, if you feel caught off-guard by your "hunger", try drinking some water first.

Need some help deciding? Try Eat Smart, Move More's How Do I Know When I'm Hungry or Full? scale.

Tips:
- Assess if there's anything else that might be driving your hunger.
- Don't wait until you're starving. It's natural for many people to eat every 2-3 hours.
- Make sleep & hydration priorities.
- Including whole grains (a good source of fiber) & lean protein in meals & snacks will help you feel full longer.
- Eat more mindfully by concentrating on the smell, taste, texture, & appearance of your food.
- Practice eating slower.

Makeover Your Recipes

The word "diet" tends to conjure up images of deprivation, sacrifice, & tasteless, cardboard-like food (rice cake, anyone???). However, eating tasty food within a healthy lifestyle is definitely possible!

Here are some tips.

Please realize that some recipes can accept changes better than others.**

- Eat fruits & veggies that are in-season for better taste, texture, & cost. Consider frozen or canned if out of season.

- Use a lower-fat option when possible (e.g., skim milk, reduced fat cheese, leaner cuts of meat, etc.). A stronger flavored cheese (like parmesan) can sometimes reduce the quantity needed.

- For some recipes, you can reduce oil; replace some oil with unsweetened apple sauce or prunes; or use 2 egg whites in lieu of 1 whole egg (use at least 1 egg yolk for binding). Egg substitute may also be another option. There might be slight textural or appearance changes. 

- Reduce the added sugar. Vanilla or cinnamon can add calorie-free flavor. Sugar substitutes may change the texture or appearance of baked goods.

- To reduce or replace salt, consider using spices, herbs, or citrus (lemon, lime, or orange). These options provide low to no calorie flavoring.

For more ideas, tips, & recipes, check out:

- Eat Smart Move More's Top Healthy Recipe Ingredient Substitutions (great format to print or share)

- Mayo Clinic's Healthy Recipes: A Guide to Ingredient Substitutions

- Better Homes & Garden's Easy Healthy Recipe Substitutions

** For the advanced or just curious chefs, Texas A&M's Agrilife Extention has a phenomenal resource for Altering Recipes for Good Health. It's long but well-worth the read! **

There are times where we don't have control over the ingredients used or we just can't tweak the recipe. This is where portion control becomes even more crucial. A balanced, healthy lifestyle can withstand occasional splurges. Review some of our past blog posts for more on portion size & how to handle splurges.

Slow & Steady... Crockpot Cooking

Crockpots (aka slow cookers) are often underused nowadays. They are so great for multiple reasons.
- It's an easy way to tenderize tougher, cheaper cuts of meat.
- It takes very little prep time.
- It is the ultimate in multi-tasking. Put the items in, turn it on, & leave it alone.
- You can still turn out a tasty meal with little cooking experience.
- With the right recipe, you can create a wide variety of foods (including cake...)!

Here are personal tips I've learned.
- The longer you cook meat, the better & softer it will be.
- Browning beef before adding it to the crockpot adds flavor but is not mandatory.
- Don't keep taking off the lid to "check on it".
- If you're cooking a whole chicken, take the skin off before cooking.
- Unless you're using a recipe, noodles don't fare well after several hours in a crockpot...
- Cook a cake on low (regardless of what the recipe says). If it smells like it's burning, it is.
- Sometimes it's worth spending the extra money to get a removable inner dish.

I'll be honest... Just looking through these recipes is making me hungry!!! So, find your next feast:
- Yahoo Shine's Still Not Using a Money-Saving Slow Cooker?
- Martha Stewart's Comfort Food Recipes: Slow Cooker Recipes
- Fitness Magazine's 7 Easy Slow-Cooker Dinner Recipes
- WebMD's Easy Slow Cooker Recipes for Entertaining

(Stay tuned for some healthy tweaks for your favorite recipes!)

As a side note, crockpots are generally the only cooking method safe enough to leave unattended. Ensure that the electrical cord isn't frayed or put into an overloaded outlet. Put the crockpot on a heat resistant surface & make sure flammable items (like cookbooks & curtains) aren't in direct contact. Happy cooking!

Cheap Eats! (& healthy, too!)

Cooking can be overwhelming for many people. Here are some common fears & ways to begin conquering them.

- Perfectionism:  It can feel hard to live up to images or experiences of large, elaborate family meals, especially with a full schedule of other responsibilities. Gradually learn to accept that some meals will be small & simple. Some aren't going to turn out perfectly. That's ok.

- Worried that what you're making isn't healthy? Fortunately, eating at home is almost always healthier than eating out. Over the next week, we'll share multiple ways to ditch some calories, fat, salt, & sugar without sacrificing taste.

- Don't know what to make? Check out EatingWell's Healthy Budget-Friendly Recipes for a slew of healthy & cheap ideas. (Look at the middle column below the slideshow for even more!)

- Short on time? Check out WebMd's 5-Ingredient Recipes for Busy Cooks & Delish's 15 Minute Recipes for 5 Ingredient Meals. If you cut meats into smaller pieces, they will cook faster. Another great but underused option is the crockpot/slow cooker.

- No food in the house? Check back soon for time & money saving shopping tips.

- Don't know how to cook? Picture a young child trying to walk or learning to speak. Few (if any) master it immediately. New skills take practice. Cooking is no different. Ask a trusted friend or family member to teach you. Or, search online or at the library for beginner's materials. Sometimes, you can also find beginner's cooking classes.

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Attention WLC Participants
* Captains-- If you haven't received your 3 weekly WLC e-mails, please contact Jackie Sergent (jsergent@gvdhd.org) ASAP.
* Team Members-- The weekly e-mails contain more tips, hints, & Challenge info. So, if your captain hasn't already, please ask him/her to share it with you.

A Weight on Your Mind-- Preferred frequency of weighing

So, how often is best to weigh yourself?

Weighing yourself DAILY is the quickest way to identify subtle changes. Identifying & correcting an issue early can make reversing it quicker & easier. However, there is generally no benefit to weighing more than once a day.

This method isn't for the faint of heart, though! Expect temporary fluctuations (can be as much as 2 or more pounds). Click to learn more about Weight Fluctuations. As a result, consider taking the daily weights to create a weekly average.

Therefore, many respected experts & programs recommend weighing in WEEKLY. This still allows recognition of gains & losses but in a potentially more stable way. Choose whichever day works best for you.

A small number of sources prefer less frequent weights.

For more info on choosing which is best for you, check out:
- MedicineNet's To Weigh or Not To Weigh
- SparkPeople's 4 Signs It's Time to Step Off the Scale

Regardless of the frequency you choose, here are some tips. For consistency,:
- use the same scale each time.
- weigh under similar conditions.
   - Most sources recommend weighing when you wake up (after using the bathroom but before eating). If this doesn't work for your schedule, just choose a time & stick with it.
   - If possible, wear minimal clothing. (If unrealistic, try to wear the similar clothing each time.)
- record your weight for tracking & trending purposes.

Combination Nation-- Flexibility as a Weight Loss Tool

So far, we've discussed 3 weight loss options:  healthier food choices, portion control, & physical activity. The final option is to actually combine the above strategies. Using a combination approach tends to be the easiest & most sustainable method as well as offering varied health benefits.

You can also tailor this approach to meet your lifestyle & changing needs. This can help diminish feelings of deprivation (which often derail many diets). For example:,
- One day, you may choose to eat a smaller amount of something rich; skip a calorie-laden drink; & add in some extra physical activity to help balance out the day's extra calories.
- On a different day, you may choose healthier foods so you can eat more while maintaining your regular level of physical activity.

Combining methods also supports the life-long healthy lifestyle choices we recommend... rather than short-term "dieting" (yo-yo or otherwise), etc.

When using this method for weight loss, it's important to honestly consider your starting point. If you're already regularly doing some (or all) of the healthy behaviors, you WILL need to increase the behavior(s) to see results.

For more tips on how to practically apply each option & the value of combining methods, check out:
- SparkPeople's 10 Habits of Unsuccessful Dieters
- Food Network's Top 10 Reasons You're Not Losing Weight
- Shape's 3 Tough Realizations to Help You Lose Weight

Less is More-- Portion Control

Valentine's Day is often associated with excess-- rich foods, extra sweets, etc. This nicely ties into Weight Loss Choice #3:  Portion Control. (For a review of Strategies #1 Healthier Food Choices & #2 Physical Activity, check out last week's posts.)

A 2011 Gallup poll revealed that the average American's self-reported weight was 20lbs heavier than in 1990. Recently, there have been some positive signs of change; however, it is not known why or whether these changes will last.

One theory for the persistent weight gain relates to how much more we eat. To see a 20 year portion size comparison (& how long it takes to work off the extra calories), check out the National Heart, Lung, & Blood Institute's Portion Distortion Quizzes 1 & 2. It's truly eye opening!

For tips on estimating & controlling how much you're eating, check out:
- Eat Smart, Move More's Right Size Your Portions
- WebMD's Avoid Portion Distortion
- Center for Disease Control's How to Avoid Portion Size Pitfalls to Manage Your Weight.

Some of the tips include:
- Eat slower. It takes your brain about 20 minutes to realize you're full.
- Use smaller plates, bowls, & serving utensils.
- When filling your plate, divide it into thirds-- 1/3rd protein, 1/3rd carbs, 1/3rd fruits & veggies. Or, challenge yourself to 1/4 protein, 1/4 carbs, & 1/2 fruits & veggies.
- When eating out, ask your server to immediately pack up half of your entree.
 

The Art of the Heart

We interrupt this weight loss blog series for a Valentine's message!

While V-Day often conjures images of sappy consumerism, there are some related health lessons.

- Hearts:  February is Heart Health Month. Heart disease & stroke are leading causes of death both locally & nationwide. Leading a healthy lifestyle can help lower your risk.

- People we care about:  Having a good support system (like friends & family) is proven to extend & improve the quality of your life. Expressing gratitude also benefits all involved.

- Red:  The color red is associated with passion & increased energy levels. In sports & politics, red is viewed as a confident & powerful color that often leads to success.

========== For those who celebrate ==========>

Need gift ideas for a health enthusiast?

***Caution-- Buying healthy items for uninterested people who you want to be healthier can be dangerous. Please tread lightly!***

- Healthy snacks (e.g., fruit basket, dark chocolate, lightly salted or unsalted nuts, plain popcorn with some healthy flavoring ideas, etc.)

- Healthy cookbook (professionally published or homemade filled with your favorite recipes)

- Fitness apparel (e.g., running socks, moisture wicking shirt, yoga pants, etc.) 

- Workout music, exercise DVD, or home fitness equipment.

How about a Health Department pedometer (only $15 including tax)?

- Stress relief or relaxation gifts (e.g., massage, spa basket, coupons to baby-sit or do chores to give someone else time to themselves, etc.)

- Take a class to learn a new skill or enhance an established one (e.g., cooking, fitness, hobby, stress management, etc.). Check out Vance Granville Community College's personal enrichment or online (ed2go) classes.
- Help someone. There are many health benefits associated with helping others (whether loved ones or strangers). Short on money? Donate your time, energy, ideas, or elbow grease instead. Or, save a life by donating blood to the Red Cross.

Feeling creative? Check out many healthy children's class gifts on Pinterest. 

Click on this link to send a free Valentine's Day e-card from the Centers for Disease Control.

Healthy Valentine's Recipe Ideas (many include desserts!)

- Cooking Light

- EatingWell

- Parade

- Food Network (chocolate & non-chocolate dessert ideas)

- Babble (ideas for kids)

On the Move!

There are lots of health benefits associated with being physically active. For general wellness, the recommendation is at least 150 minutes of moderate (or 75 minutes of strenuous) physical activity per week. While that may sound overwhelming, it works out to an average of 21 minutes (or less) of activity per day!

A well-rounded fitness routine includes these 3 components:

- Cardio (e.g., walking, running, Zumba, aerobics, swimming, biking, hiking, etc.)

- Strength or Resistance Training (e.g., using dumb bells, resistance bands, weight machines; doing push-ups or lunges; etc.)

- Flexibility & Core Training (e.g., yoga; pilates; doing planks or sit-ups; etc.)

Burning more calories through physical activity can be another healthy, sustainable weight loss option. However, weight loss often requires extra time &/or effort. Consider adjusting:

- Frequency:  how often you are physically active,
- Duration:  how long you are physically active, OR
- Intensity:  your effort level.


For more info, check out:

- American Council of Exercise's Before You Start an Exercise Program & Three Things Every Exercise Program Should Have
- Centers for Disease Control's Physical Activity for a Healthy Weight
- WebMD's Why Is It So Hard To Get Fit?


ATTENTION Weight Loss Challenge participants:  Membership has privileges! Check out our "Fitness Deals" & "Fitness Class Schedule" pages (left sidebar) for free & reduced price opportunities in Granville & Vance Counties.