Beat the Heat in the Streets

We've had a REALLY great spring this year! However, warmer temperatures & uncomfortable humidity levels are gradually appearing in our forecast. Here are some tips to be active & safe as summer progresses.

- Hydrate. This means drinking enough fluids before, during, & after physical activity. (Eating fruits & veggies can also help meet your hydration goal.) Hot &/or humid weather requires even more fluid intake. Thirst is often a late sign of dehydration. Check out our 7/24/11 blog post about when to drink sports drinks & our 3/30/13 blog post to find out how much water is recommended.

- Take it easy.

  - Choose an earlier or later time of day to take advantage of lower temperatures or humidity.
  - Find a path or place that offers some shade.

  - Reduce the length &/or intensity of your workout, especially until you acclimate.

- Accessorize properly by wearing sunglasses, choosing appropriate clothing for your activity, & using sunscreen.

- Have a Plan B... Whether inside an air conditioned gym or at home, pick a back-up activity when going outside is unpleasant or unsafe. Or, if you have access to a pool, consider water aerobics (an option even for non-swimmers according to this YouTube video) or swimming.

To recognize the signs of heat illnesses & for more details, check out:

- American Council on Exercise's Beat the Heat Before It Beats You

- Academy of Nutrition & Dietetic's Exercise Safely in Hot Weather 

- Mayo Clinic's Keeping Cool in Hot Weather.

The Dish... Does Your Plate Matter?

When trying to lose or maintain weight, do your plates or utensils really matter?

The answer is yes! Research indicates that:

- smaller dishes, glasses, & utensils encourage both adults & children to eat less food. For a recent study, check out Time's Smaller Dishes Could Cut Childhood Obesity.

- food served on plates of a contrasting color give people visual cues to eat less. Find a brief summary (& podcast) of a recent study at Scientific American's Dish Color Affects Serving Size. Experts recommend using blue (least appealing) or white dishes to help control portions while avoiding red or gold dishes.

Try your own simple experiment with measured food (like cereal) in different sized or colored bowls. The difference in perception is amazing. Remember, while the extra calories per meal may seem minimal, those calories add up over time...

It's Just Another (Meatless) Monday...

Meatless Mondays is a nationwide campaign that encourages people to skip meat once a week. Research indicates that periodically eating a vegetarian diet can help you live longer; reduce your heart disease risk; & limit cancer, obesity, & diabetes. Eating this way more often tends to boost the results. For more details, check out Meatless Monday's Why Meatless?. (Their FAQ page answers some common concerns. It's in the About Us section.)

Tips
- Incorporate fruits, veggies, beans, nuts, & whole grains for balanced meals.
- If it sounds scary, start with just one meal. Breakfast offers a lot of choices. Add a second meal when comfortable.

- Try modifying your favorites to ease in. Some of my favorites are veggie stir fry, veggie chili, & veggie spaghetti.

- Be choosy, though. Not all vegetarian dishes are automatically healthy. Some processed or pre-made vegetarian items can still be high in salt or even fat (e.g., breaded eggplant cutlets or cheese based sandwiches).

Ever wondered what's the difference between a vegetarian & vegan? Vegans eat a completely plant based diet (nothing from animals). The term vegetarian can vary greatly. Some vegetarian diets will include milk, fish, or eggs. In these cases, the word vegetarian might be preceded by lacto- , pesco- , or ovo, respectively. Strict vegetarians or vegans may need to add certain supplements that their diets lack.

Need ideas?
- EatingWell's Healthy Vegetarian Dishes You Must Try
- Fitness Magazine's 10 Vegetarian Recipes to Make for Meatless Mondays
- Food Network's FN Dish Meatless Monday blog
- Martha Stewart's Quick Meatless Recipes (some are healthier than others...)
- WebMD's The Part-Time Vegetarian (compares prepared foods)

Fabulous Fiber

Eating a fiber rich diet may help:
- lower blood pressure,
- lower "bad" cholesterol,
- control blood sugar levels,
- prevent constipation,
- lose or maintain weight,
- lower the risk of heart disease, &
- lower the risk of certain types of cancer.

Learn more at:
- NutritionMD's Understanding Fiber (includes the health benefits, tips for eating more fiber, & an explanation about the 2 types of fiber)
- WebMD's 4 Signs That Your Diet Lacks Fiber
- Mayo Clinic's High-Fiber Foods

The recommended amount of fiber varies by age & gender (range 19 - 38 grams per day). For your comfort (& that of those around you), gradually increase your fiber intake, be physically active, & drink sufficient fluids.


Have you noticed that manufacturers are adding fiber to EVERYTHING (like yogurt, water, bread,
snack bars, etc.)? But, how do supplements compare to natural fiber?
- Mayo Clinic's Formulating Fiber-Rich Foods
- Reuter's Fiber-added foods may not stem your hunger

**Note:  Please consult your healthcare provider or pharmacist before taking fiber supplements if you have chronic health issues or take prescription medications.**

The Skinny on Dietary Fat

When people are trying to lose (or struggling to maintain their) weight, dietary fat is often blamed. Ever heard this uttered, "Only fat-free foods from now on!"? Well, for those of us who survived through the Snackwells & rice cake craze of the 1990s, we know this strategy isn't effective or even healthy.

Your body needs a certain amount of fat... both inside & in our diet. (Insert gasps of shock & disbelief here.)

The fat inside our body is involved with crucial processes like temperature regulation, energy, brain functioning, hormone creation, & the handling of fat-soluble vitamins. It helps maintain healthy skin, hair, & cells plus provides cushioning for organs & a nice place to sit! (To learn more, check out Dr. Sear's Why You Need Fats.) Remember, excess fat can cause various health concerns, though.

Dietary fat impacts a food's taste & texture; helps us feel full; & provides some energy (fats have twice as many calories per gram as proteins or carbohydrates). But, choosing healthier fats is still important.

Eat in Moderation
- Monounsaturated &/or Polyunsaturated Fats:  Often plant based & liquid at room temperature
Common sources:  most nuts; many oils (e.g., olive, canola, vegetable, peanut, etc.); avocados; & certain seafood
Effects:  helps lower bad cholesterol & offers heart protective benefits

Limit
- Saturated Fats:  Often animal based & solid at room temperature
Common sources:  meat (e.g., beef, chicken, pork, etc.); dairy products (e.g., cheese, milk, etc.); egg yolks; & certain oils (e.g., shortening, lard, certain coconut oils, etc.).
Effects:  raises bad cholesterol & can promote heart disease.

Avoid
- Trans Fats:  Chemically manipulat
ed & often involves the word "hydrogenated"
Common sources:  some pre-made cookies, donuts, crackers, stick margarines, salad dressings, etc.
Effects:  raises bad cholesterol & can promote heart disease.


Want more info or to know each fat's recommended ranges? Check out:
- short-- Medline Plus's Dietary Fats Explained or WebMD's Types of Fats
- detailed-- the University of Arizona Cooperative Extension's Fats & Cholesterol in the Diet. This is also a great resource if you're wondering where Omega 3 & Omega 6 fatty acids fit in; how fat & cholesterol interact; or are looking for tips to reduce your fat intake.

Buy, Buy, Buy... Shopping Healthy on a Budget

Hopefully, you established various healthy eating habits during the Weight Loss Challenge. However, you might worry about being able to afford to eat healthier long-term. So, here are some tips:

- Shop on sale & in season. If the desired produce is out of season, consider frozen or canned versions. Coupons can sometimes further add to your savings (if you want that product in that quantity). Coupons are available electronically (e.g., linked to your store loyalty card), online print at home, paper, & attached to some products.
- Consider buying generic. Certain products are actually made by the same companies. Some generic items may actually healthier (e.g., less salt) than brand name versions. Buying generic can sometimes even be cheaper than a brand name with a coupon.
- Use unit prices to compare different sized packages (usually in small print on the shelf price label). But, only buy what you need. Buying food & letting it go to waste is like throwing away your money.
- Plan ahead. Choose menus based on sale items or, for us less structured, establish a well-stocked pantry. Limit food waste by properly storing items & being creative with leftovers.
- If your sole goal is to save money, avoid convenience foods (e.g., pre-cut veggies or pre-made foods). Cheaper items (e.g., dried beans vs. canned beans or bone-in vs. boneless chicken) often require more time, work, or planning. If you don't have the time, skills, or inclination, you may decide that certain conveniences may be worthwhile.
- Avoid shopping when hungry, distracted, or overwhelmed.


For more tips or elaboration, check out:
- Choose My Plate's Healthy Eating on a Budget
- Good Housekeeping's 10 Time-Saving Commandments of Grocery Shopping
- Divine Caroline's No Coupons Needed: How to Save Money at the Supermarket
- Yahoo Finance's How to Eat for $7 or Less a Day
- EatingWell's 12 Secrets to Spending Less at the Grocery Store


For a nice shopping list template & tips on shopping with kids, check out Eat Smart Move More's Prepare More Meals at Home.

You Are What You Eat...

There is actually some truth to the old adage "You are what you eat." Just like gasoline in a car, what you eat fuels your body. But, what happens when you put lower octane gas into the tank? (It sputters, stalls, & might cost you some money...) Similarly, when your body doesn't get what it needs, it can't perform to its fullest capacity.

So, what do the experts recommend?
- Use the basic food groups (formerly known as the Food Guide Pyramid) as your template. Each group plays an important role in a healthy lifestyle. For the short version, check out Choose My Plate's Healthy Eating Tips. This is also a great resource to learn or review.
SuperTracker can also help you figure out how many calories you need per day.
- Limit overly processed foods. Looking for short &/or simple ingredient labels can sometimes help.
- Sometimes making small changes can create large results long-term.
- Keep in mind that certain foods come in & out of favor periodically (eggs are a classic example... currently deemed healthy in moderation, if you lost track).

For more food comparisons &/or tips, check out:
- Reader's Digest's 10 Secrets for Healthier Grocery Shopping
- Woman's Day's (Nutritionist) Joy Bauer's Supermarket Smarts
- WebMD's Grocery Smarts: Fat Foods vs. Fit Foods
- WebMD's Delicious, Filling Foods That Don't Pack on the Pounds


**NOTE:  If you have certain health concerns, goals, or a strenuous training plan, it may be preferable or necessary to take a more personalized approach than what is offered here. **

Staying Active-- Anywhere at Any Price

We'd like to thank all of our Weight Loss Challenge nutrition & fitness partners one last time. Unfortunately, though, the end of the Challenge also signals the end of their generous deals. While some participants will continue to patronize these wonderful local businesses, that may not work for everyone.

Need some (free) ideas?

- SparkPeople's Workouts (a varied collection of articles, printable handouts, & videos for all skill levels & interests)

- American Council on Exercise's Exercise Library (below the changing picture, you can filter by exercise type, experience level, & equipment-- or lack thereof!)

- Oprah's The No-Equipment Workout You Can Do At Home

- WebMD's Fitness 101: The Absolute Beginner's Guide to Exercise

- RealAge's At Home Workout

Or, consider swapping with friends, neighbors, or co-workers when you get bored of your workout videos.

Being physically active is so important to your health & weight. So, don't let your finances or schedule stall your momentum & healthy habits!
- Many of these can be done practically anywhere (including at home, while traveling, or possibly even at work). Lengths vary by routine.
- Even with a regular fitness routine, consider some of these as a Plan B (like if it's rainy or you can't make it to the gym), to cross train, or just to add in some variety.
- Some don't require any equipment. Others use reasonably priced fitness equipment (e.g., exercise ball, hand weights, resistance band, etc.).

The Day After... Now What???

Congrats on thriving during (or, at least, surviving) the 2013 WLC! Hopefully, everyone had time to weigh-out this week.

So, where should you go from here?

- Weigh on a scale that you can access regularly & write down your weight. (This will eliminate scale variability-- allowing you to accurately track progress in preparation for our fall Maintenance Challenge.)

- Decide whether you want to continue weight loss or prefer weight maintenance. (Maintenance is usually a little easier since it involves balancing calories in & calories out... vs. creating the deficit needed for weight loss. See our earlier posts for a review.)

- Think about what happened over the past 10 weeks.

  - What healthy behavior(s) helped you lose weight? Are you able &/or willing to continue?

  - Review what strategies didn't work for you. If those strategies are both healthy & desirable, how could you modify them to experience a different outcome? (BTW, much like tools in a tool box, every strategy won't work for everyone or even all the time...)

  - Consider your "weaknesses" (e.g., a sweet tooth, don't like to sweat, etc.). What can you do to minimize the impact or use them to your advantage?

Remember, health (including weight control) is a long-term journey & benefits the most from healthy & fairly consistent actions. Check out Prevention's Weight Loss Debate for a full picture. NBC News' When You Lose Weight- And Gain It All Back discusses what happens when unrealistic, unhealthy, or unsustainable behaviors are practiced & then neglected.

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If you haven't already, don't forget to complete our Participant Exit Survey at http://www.surveymonkey.com/s/2013ESMMWtLossChallengeEval.

WLC Participant Survey

Thanks to everyone who participated in the 2013 Granville-Vance Weight Loss Challenge. Regardless of whether or not you met your goal, please take a few minutes to answer our online Exit Survey (<== click to access). Survey information is used to help shape the Challenge.

If you prefer a paper copy of the survey, contact your team captain.

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Some clarifications about this week's Weigh-Out have been added. To view, click on "Comments" below the April 5th post (Weigh-Out schedule).

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At the end of the Challenge, our blog will return to weekly postings. If there's a topic you'd like covered, please comment below this post.