Healthier Eating: A How-To Guide

Many people say they want to eat healthier... But, they often complain that they don't know how or that it's too hard.

Avoid biting off more than you can chew by checking out these websites! [Pun intended ;).]
- WebMD's Healthy Habits: Better Eating Resolutions (slideshow)
- HelpGuide.org's Easy Tips for Planning a Healthy Diet & Sticking to it
- Centers for Disease Control's Healthy Eating for a Healthy Weight
- ChooseMyPlate's Healthy Eating Tips

Restaurant Reboot

Cooking your own food offers many benefits including the ability to choose healthier ingredients & preparation methods. (Restaurant foods tend to be higher in fat, salt, sugar while lower in whole grains, fruits & vegetables, low-fat dairy, etc.)

However, eating out occasionally doesn't have to derail your health or weight goals. Here are some tips:
- If available, consider the nutritional information. (It might be online, hanging up, printed in a brochure, or listed on the menu or menu board.)
- Restaurants portions are often much bigger! So, remember portion control.
- Without even realizing, drinks can add lots of extra calories. Limit the sugary or alcoholic beverages you consume.
- Learn how to decipher "menu-speak" (e.g., is sauteed or lightly crispy a healthy choice?).
- Request substitutions (e.g., fruit instead of fries; dressing on the side; less, light, or no mayo; etc.).
- Be cautious of restaurant freebies (e.g., chips & salsa, breadsticks, etc.).

For more detailed tips & ideas, check out:
- American Heart Association's Dining Out (tips for choosing & ordering from restaurants; deciphering menus; etc.)
- Cooking Light's Eat Healthy While Dining Out (healthy breakfast, lunch, snack & drink recommendations; etc.)
- Choose My Plate's Tips for Eating Healthy When Eating Out (list)
- WebMD's Healthy Eating When Dining Out (slideshow)

In vs. Out-- Does Diet or Exercise Make a Bigger Difference?

Are you frustrated with the amount of weight you have (or haven't) lost so far? Losing weight can feel complicated & confusing at times.

We've already talked about the basics of weight loss & maintenance-- including making healthy food choices, right sizing our portions, & being physically active. Some studies have indicated that calorie reduction (either through portions, choices, or both) may help increase weight loss more than just exercise alone.

Please remember:
- We can easily undo a good workout with our food choices. For example, a 200lb person might burn about 250 - 275 calories in an hour of walking (2.0mph) or bowling. However, a "reward" of a small order of fries or a large sugary drink can easily wipe out their hard work in far less time!
- Regular physical activity is an important part of a healthy lifestyle. It burns calories, manages stress, improves mood, leads to better sleep, & reduces our risk of or helps treat many chronic health conditions. All of these factors can impact weight loss or maintenance efforts.
- Most people who successfully maintain significant weight loss use a combination approach (e.g., almost all National Weight Control Registry participants modified food intake & remain physically active).
- Severe calorie restriction or excessive exercise can be counterproductive.

For more info, check out:
- WebMD's The Truth About Exercise & Your Weight
- Harvard School of Public Health's Exercise & Weight
- Mayo Clinic's Which is Better for Weight Loss?
Or, review our past posts about related topics.

Overcoming Fitness Obstacles

Since we're discussing obstacles, people find plenty of reasons to be inactive. Common ones include:
- lack of time,
- too tired,
- don't know what to do,
- pain (before, during, or after),
- not getting desired results,
- don't like exercising or sweating, etc.

Here are some ways to beat your excuses!
- Remind yourself of why you're being active.
- Figure out your obstacle(s) & how to overcome.
- Find activities you enjoy.
- Try something new.
- Be realistic in goals & expectations.
- Involve friends, co-workers, neighbors, or kids. Music may help, too!
- Schedule & treat it like an appointment. (E.g., what happens if you don't go to work or the doctor's office?)
- Research online for ideas (via reputable sources). Or, consider seeking expert advice.
- Remember that light to moderate physical activity can help improve energy, sleep quality, mood, & stress levels; reduce or prevent pain; help manage some chronic health conditions; etc.

For more tips, check out:
- Mayo Clinic's 7 Benefits of Regular Physical Activity
- WebMD's The Top 6 Exercise Excuses & How to Beat Them
- WebMD's 10 Workout Secrets From the Pros
- WebMD's 10 Ways to Boost Your Exercise Motivation
- Georgia State University's Exercise Adherence (includes a sample exercise contract at the end)
- The Nest's The 10 Biggest Fitness Mistakes That Are Making You Fat
Or, search our blog for past articles & links! (It's on the left sidebar.)

** For safety, please change physical activity slowly. If you're experiencing any health issues, consider discussing with your healthcare provider in advance. **

Creating Cheap, Healthier Meals

Last week, we started discussing how to eat healthier. However, a common complaint is the cost. Does healthier eating really cost a lot more or just feel that way?

According to Reuter's Health, a Harvard study found it only costs an extra $1.50 per person per day to eat healthier. Some people can "find" this extra money by re-prioritizing. However, the study authors acknowledge that even this small amount can be taxing on very tight budgets.

So, here are some money saving tips... (because who doesn't like saving money while eating healthier?!?).
- Look for sales, use coupons, &/or price shop. (There can be big price differences from store to store. Or, try a farmer's market or Community Support Agriculture program.)
- Make a list & stick to it.
- Don't shop when hungry.
- Choose in season vegetables & fruits (or consider frozen or canned varieties).
- Buy what you need & use what you buy.
- Store foods properly to extend quality.
- Keep a well-stocked pantry.
- Consider buying generic products.
- Add in healthy but cheaper items (like beans, brown rice, whole grain pasta, etc.) to supplement meat.
- Learn cooking techniques to improve cheaper cuts of meat (e.g., crockpot, marinate, etc.).
- Avoid buying convenience foods. (Although, sometimes the cost is worthwhile...)

For more details, check out:
- ChooseMyPlate's Better Eating on a Budget
- EatingWell's 6 Simple Changes That Could Help You Save $2,997 a Year
- EatingWell's 13 Cooking Tips to Save You Money
- US News & World Report's 5 Secrets of Frugal Grocery Shoppers
- MSN Money's How to Eat When You're Really Broke.

Feed the Need (to eat)...

Last week, we shared 4 healthy, sustainable options for weight loss:  more physical activity, smaller portions, making smarter food choices, or a combination. Today, we'll discuss food choices. (We blogged about portion control & physical activity on 3/4 & 3/11.)

Focus on building meals & snacks around more:
- fruits & veggies. Most are low-calorie. Plus, they're great sources of vitamins, fiber, & hydration.
- whole grains. These foods provide longer lasting energy than their refined cousins. Look for clues on ingredient labels (e.g., whole wheat, whole grains, brown rice, oatmeal, quinoa, etc.).
- lean proteins. Proteins help build & maintain muscle, bones, etc. They also contribute to energy & feelings of fullness. Examples include:  lean cuts of beef, pork, & chicken; fish & seafood; beans, nuts, & seeds; low-fat dairy products; etc.

Choose healthier fats & eat them in moderation.

Limit foods that are high in less healthy fats, salt, sugar, &/or overly processed.

For more detailed info & tips, check out:
- ChooseMyPlate's 10 Tips to a Great Plate
- National Heart, Lung, & Blood Institute's We CAN! Go, Slow, Whoa Foods (a great chart that helps explain how often to choose specific foods)
- Academy of Nutrition & Dietetics' Rate Your Plate Quiz
- Or, use our search box to find older posts on topics of interest.

Making Calories Work For You

Just as cars require gasoline to function, our bodies are fueled by calories. If you put lower quality fuel into your car, you'll eventually notice. Your body isn't much different... Eating healthier foods in reasonable quantities helps our bodies feel better & achieve our highest potentials.

Everyone has different caloric needs. This is often influenced by many factors like age, gender, activity level, metabolism (calories needed to sustain life), etc. At its most basic, weight is impacted by calories in versus calories out.

- We bring in calories through what we eat or drink. Both choice & amount matters.

- Being physically active is the most controllable & efficient way to increase calories burned.

Weight gain is when we bring in more calories than we burn. When calories in & calories out are balanced, we maintain our weight. So, to lose weight, we need to offset or eliminate calories. Options include choosing healthier foods, eating less food, being more active, or a combination.

*** We strongly recommend choosing a healthy & sustainable approach. Any excessive behavior can backfire, cause health problems, & will be difficult to maintain. Experts encourage eating at least 1,200 calories per day (unless medically supervised) & meeting daily recommendations for the food groups. Physical activity is a key to a healthy weight, but should be increased gradually to avoid injury. If you have health issues, please consult a healthcare provider before starting or changing an activity plan. ***

For more info, check out:

- ChooseMyPlate's Calories (For a personalized recommendation, try the SuperTracker feature.)

- WebMD's Estimated Calorie Requirements

- EatingWell's Diet Meal Plans (offers sample menus for 1,200, 1,500, & 2,000 calories per day plus lots of yummy recipes at or below 500 calories per serving).

Vote for Oxford! (Deadline Fri 3/14 at noon)

Oxford has been selected for the NC League of Municipalities 2014 March Madness Hometown Showdown, where the town with the most "likes" on Facebook wins a spot on their upcoming calendar.

We made it to the Sweet-16! Click here to VOTE FOR OXFORD. The deadline is Fri. 3/14 at noon. You must be logged into Facebook for your vote to count. Or, if you're already logged in, search for the NC League of Municipalities page.

Our photo shows the product of a great partnership between the city, the housing authority, and the health dept to bring a neighborhood splash park to children that needed a safe way to cool off in the heat! Help us share this with the state.

The 411 on Fitness

Being physically active offers MANY benefits like:
- helping to control weight (both loss & maintenance);
- reducing stress & improving mood;
- improving sleep quality;
- improving longevity & quality of life;
- strengthening bones, joints, & muscles (often helping with arthritis);
- reducing your risk of heart disease, diabetes, & some cancers; etc.

For general wellness, experts recommend around 30 minutes of moderate physical activity on most days. When used for weight loss or maintenance, many people will need to increase duration (amount of time), frequency (how often), or intensity (how hard they're working).

A well-rounded fitness routine includes 3 parts:
- cardio-- activities that make you breathe harder & your heart beat faster;
- weight or resistance training-- activities that challenge & strengthen your muscles;
- flexibility-- activities that help stretch muscles & improve balance.


For more detailed info, check out:
- Centers for Disease Control's The Benefits of Physical Activity
- NIDDK's Weight-Control Information Network's Physical Activity & Weight Control
- ChooseMyPlate's Physical Activity.

Portion Distortion

The Weight Loss Challenge encourages sustainable weight loss through healthy lifestyle choices. One important (& often overlooked) consideration is portion size. Our bodies require food as fuel. However, when we take in too many calories (such as eating too much food), it can gradually lead to weight gain.

How much does portion size factor into your weight? CBS' Early Show reports that it matters significantly (Control Portions, Cut Your Waistline).

Portion size has grown considerably over the past several decades. To see how dramatically various foods have changed, check out the National Institute of Health's Portion Distortion Quizzes (look to the right for the links or to download quizzes).

Restaurants previously increased quantities to raise prices &/or create an illusion of value. However, as we continue receiving larger amounts of food, our minds & bodies adjust. Even nutritionists & other experts tend to underestimate food & calorie consumption.

For tips on how to judge portion size & lessen the impact, check out:
- Fitness Magazine's Size Matters: Your Guide to Healthy Portion Sizes
- WebMD's Portion Size Plate (interactive guide by food group)
- Eat Smart Move More's Right Size Your Portions.