Putting the "I" in Intensity

If someone asked you to squeeze one more thing into your over-scheduled day, would you feel like screaming??? (Well, you would... if you only had the time or energy to scream.)

Although physical activity can't manufacture time, it tends to make you feel more energized, better focused, & happier. (These benefits could theoretically free up some time.  Use our search box to review more benefits of regular activity.)

Three things can influence your physical activity:  frequency (number of times), duration (length of time), & intensity (effort). Since we've already established that adding more or longer workout sessions seems unlikely, let's talk about intensity.

- The current recommendation for adults is 150 minutes of moderate or 75 minutes of vigorous physical activity per week. (See, intensity can free up time!) For more info, check out ChooseMyPlate's Physical Activity.

- However, many adults think they're working harder than they really are. For a recent study, check out the NY Times' Overestimating how Hard we Exercise. Learn to judge your intensity more accurately with:
* Mayo Clinic's Exercise Intensity: How to Measure it (covers how to use heart rate)
* Centers for Disease Control's Intensity (geared towards strength training)
* American Council of Exercise's Monitoring Exercise Intensity... (discusses perceived exertion).

For readers who have already established a fitness baseline, the American Council of Exercise has many articles about High Intensity Interval Training (HIIT). These short bursts of effort have been popular for further improving your fitness level &/or shortening workouts.

Please check with your healthcare provider before starting new or strenuous physical activity-- especially if you have health concerns or take certain medications.

WLC Maintenance Weigh-Out Schedule

The Halloween Scream

What's scary about Halloween? It's so easy to walk by the bowl at the door, your child's loot, or a co-worker's desk & pick up a piece (or two). "Does this one little snack sized bar or bag REALLY matter?," you rationalize. However, many Halloween treats are full of empty calories & loaded with sugar. When extra snacking happens repeatedly, you could start to notice gradual weight gain.

Tips
- Wait until late to buy & get something you don't like.
- Have other healthy snacks closer (e.g., cut-up fruit or veggies, low-fat popcorn, nuts, etc.).
- When you do "indulge", choose something you really enjoy & savor a small portion.
- Help balance out extra calories by adding extra physical activity & eating healthy, filling meals. It's ok to leave a couple bites behind but skipping meals can backfire.

For more tips & websites, check out:
- Better Homes & Gardens' Tips to Avoid Tempting Halloween Sweets
- KidsHealth's Healthy Halloween Habits: Tips for Parents
- Woman'sDay's Joy Bauer's 100 Calorie Halloween Candy
- Greatist's 20 Healthier Halloween Candy Choices
or our 2011 & 2012 Halloween blog posts (can be found via the left sidebar).

It's Back... Fight the Flu part 1

Although flu season doesn't typically peak until January or February, NC has shown sporadic activity & already experienced our first flu death of the season. To track the spread, monitor the CDC's Weekly US Map: Influenza.

Getting vaccinated is an easy way to limit the flu's impact. The recommendation is to vaccinate everyone over 6 months old. Certain groups tend to have more risk of flu complications. This includes:  infants & young children; pregnant women; the elderly; & people with chronic health conditions. People who live &/or work with the above groups & travelers should also strongly consider getting their flu vaccine.

Keep in mind:
- Protection is not immediate. It may take up to 2 weeks for full protection. This is why early vaccination is stressed.
- Even if vaccinated, it is still possible to get the flu. However, you tend to have less intense symptoms & it ends faster.
- Flu vaccines CAN'T give you the flu. The shot contains dead viruses. The nasal spray has weakened viruses that can't leave the nose. Some people may notice brief, mild symptoms that may be mistaken for the flu.

Learn about symptoms, vaccines, etc., at the NC Public Health Flu & Flu.gov websites. To find out how flu vaccines are made, hear personal stories, & get printable handouts, check out the Immunization Action Coalition's Vaccine-Preventable Diseases- Influenza.

Flu & pneumonia vaccinations are available at many doctors' offices, pharmacies, & at the Health Department (HD). HD flu vaccination walk-in hours are Monday through Friday from 8:30am - 5:00pm. Appointments are also available. Insured & non-insured patients are welcome. Call 919-693-2141 (Granville) or 252-492-7915 (Vance) for details.

Fall into Fall

In the fall, the changing colors of the leaves is breathtaking. However, the bright, bold hues of fall produce is also something worth admiring! The brilliant burgundy of cranberries; the great, deep green of kale; the outstanding orange of pumpkins & butternut squash... They are all beautiful, nutritious, & tasty. Learn more at Reader's Digest's 8 Super Foods for Fall.

To see what else is in season, check out Fruits & Veggies More Matters' What's in Season- Fall. There's also recipes, tips, & storage info on this site. NC Farm Fresh shares local availability.

Healthy fall foods not only benefit the inside of your body. They can also help improve your skin & hair. Yahoo Beauty's Fall Foods That Benefit Your Skin & Hair explains more.

All fall foods are not created equal, though... Many companies seem to have jumped on the fall fruit & veggie bandwagon with pumpkin lattes, cranberry muffins, caramel apples, etc. Find out how to savor the flavors without derailing your diet at WebMD's 9 Frighteningly Fattening Fall Foods.

Don't forget... Fall is also:
- a great time to get outside & be active.
- time to get your flu shot. Sadly, NC has already experienced its first flu death of the season. Contact your primary care provider, local pharmacy, or Granville Vance Public Health for details. The Health Department offers flu shots both as walk-in (M - F from 8:30am - 5:00pm) or by appointment.

What's Up, Doc?

In the past, doctors were viewed as the experts. Patients were expected to sit quietly & follow advice blindly. However, the "rules" have changed. Although often in a hurry, healthcare providers want us to be healthy. They realize that involved patients often stay healthier. Technology also allows people to be better informed. (To learn how technology is revolutionizing how we get medical care, check out the Mayo Clinic's Telehealth or US News & World Report's Telehealth: The Ultimate in Convenience Care.)

A study published in the May 2007 Journal of General Internal Medicine found patient participation is heavily influenced by 5 factors:
- patient knowledge, 
- encouragement by doctors, 
- appreciation of the patient’s responsibility/rights to play an active role in decision making,
- awareness of choice, &
- time.

For tips & tools to become more involved,
- National Institute of Health's Talking With Your Doctor (seniors)
- The Joint Commission's Speak Up: Tips for Your Doctor's Visit (the hospital accreditation folks)
- Indian Health Services' Ask Me 3: Good Questions for Your Good Health
- Nemours Foundation's Questions to Ask Your Doctor (teens; multiple language options) 
- The US Surgeon General's My Family Health Portrait (multiple language options).

The App Wrap

Look around... It's getting hard to find someone without a smart phone. In fact, a 2014 Pew Research study found that almost 60% of American adults have smart phones (90% have a cell phone). While smart phones get blamed for many health ailments (like eye strain, youthful arthritis, more sedentary behavior, etc.), there are apps designed to help improve health. Examples include:
- Greatist's The 65 Best Health & Fitness Apps of 2014
- Real Simple's The Best Health & Fitness Apps
- Academy of Nutrition & Dietetics' Weight Management App Review

As you can see, LOTS of health apps are exist. Check out MD Anderson Cancer Center's How to Choose a Good Health App article to help narrow your search. The Greatist link also shares more tips to consider.

Come on... Be Flexible

Stretching regularly is really beneficial. For example, it can help reduce stiffness & the likelihood of being injured. To learn even more reasons, the American Council on Exercise offers its Top Ten Reasons to Stretch.

While the experts may disagree on when to stretch, they do agree on how to (or not to) stretch & which ones to try...
- American Diabetes Association's Stretching & Balance Exercises
- WebMD's Stretch Your Limits: Feel-Good Stretching Routines
- Mayo Clinic's A Guide to Basic Stretches.

Remember to move slowly & smoothly within a comfortable range for you. If you have injuries or significant health issues, consider talking to your healthcare provider for personalized tips. Here are a few examples of specialized stretching routines:

- Arthritis Today's Stretching Exercise Videos

- Muscular Dystrophy Association's Stretching Exercises

- American Heart Association's Stretching & Flexibility Exercises for Cardiac Rehabilitation.

Sitting too long can make anyone feel stiff & sore. Check out WebMD's Stretching Exercises at Your Desk: 12 Simple Tips you can easily incorporate into your day.

Drive-By Meal Alternatives

Sometimes life gets busy... & cooking doesn't make the proverbial cut. By using carefully selected pre-prepared meals or components, healthier eating is still possible. This may not be the cheapest way. However, grocery store items may still be just as quick as, more affordable, & better for you than many restaurant foods.

For tips, check out:
- KidsHealth's Is Ready-Made Food Healthy?
- Good Housekeeping's Frozen Food Guide
- WebMD's The Best Frozen Dinners
- WebMD's Easy Rotisserie Chicken Recipes
- Cooking Light's 55 Rotisserie Chicken Recipes

Feeding Your Exercise Habit

Do you feel sluggish or get nausea & stomach pain during your workouts? Perhaps your pre-exercise food & drink needs some adjustment. Too much, too little or hard to digest food or drink can cause discomfort & negatively impact your performance.

 
Properly refueling your body afterwards is also a crucial part of recovery both for the rest of the day & future workouts. However, overeating or rewarding yourself with food can easily undo the calories you just burned.


Remember to hydrate properly before, during, & after physical activity. This becomes even more important in extreme weather conditions & with lengthy or intense routines. (For more info, type "hydrate" in our search box on the left sidebar.)

Since everyone & their goals are different, it may take trial & error to find what works for you.

Learn more at:
- WebMD's What to Eat Before, During, & After Exercise
- Academy of Nutrition & Dietetics' Timing Your Nutrition
- Greatist's 50 Awesome Pre- & Post-Workout Snacks
- YouBeauty's Nutritionist Approved Pre- & Post-Workout Snacks