2014 WLC Maintenance Results

Season's Greetings 2014 Weight Loss Challenge Participants! We are delighted to announce that the maintenance component of this year's challenge was a huge success.  We congratulate all of our 2014 WLC participants with an extra round of applause for those who met goals and managed to keep their weight off! We are so proud of each of you for participating - no matter where you are in your journey towards a healthy weight - and are pleased to see that not only did many participants meet their goals, but that some also greatly surpassed them.   Keep up the great work!!

The 6 month maintenance component of the ESMM Weight Loss Challenge encourages participants to focus on maintaining the healthy changes adopted to achieve weight loss. The more we repeat a behavior, the more likely that it will become part of who we are - what we want to do rather than what we have to do.

Are you still being active? Are you making half your plate fruits and veggies? Even during the holiday season, these and other healthy habits should be a part of our lives so that our day to day choices can move us towards our goals rather than away from them. With this in mind, all 2014 Weight Loss Challenge participants were encouraged to weigh out one last time. Those who reached or surpassed the original 10 pound goal were eligible for a drawing to win one of six $50 Visa gift cards. Please join us in congratulating the winners of this year's maintenance challenge portion of the 2014 ESMM Weight Loss Challenge! Shana Clagg - Doves Shannon Hoyle - X-Ray Crew Fay Phillips - Country Living Betsy Stovall - DSS Divas Karen Thompson - And The 3 Make One Stacey Thorpe - Shrinky Dinks AND - If you haven't done so already, it is never too late to commit to this year's Holiday Challenge!  Navigating the holidays can be treacherous when trying to be mindful of healthy weight goals.  Whether your long term goal is to continue to lose weight or to keep your weight right where it is, it is important to avoid weight gain over the holidays.  Making this simple pledge year after year can help you maintain a healthy weight. Signing up for the free HOLIDAYChallenge to get the support of others can help you even more! So give it a try at www.esmmweighless.com - what have you got to lose?

May each of you have most joyous holidays and a breathtaking New Year!

"Maintain, Don't Gain Holiday Challenge"-- Week 5

Here's an excerpt from the Week 5 "Maintain, Don't Gain Holiday Challenge" newsletter. 

===============================================

The 12 Days of Wellness

"... Keep in mind these twelve wellness tips to help maintain your weight and end the year feeling great!

12. Limit alcohol – ... can add up to a lot of extra calories. The alcohol can also ... make you forget that you are trying to maintain your weight.

11. Control your stress – relax, get plenty of sleep, and use some stress relieving techniques.

10. Remember what the holidays are about – friends, family, and community....

9. Keep track – keeping a log or food diary this week will help you be mindful of what you are eating....

8. Prepare healthy foods at home – you can’t always control what you encounter at someone else’s home or at parties, but you can control what is in your own house....

7. Practice moderation – watch your portion size and the number of portions you eat....

6. Ask for help – do you have a lot to do this week...? Ask your friends and family to help.

5. Don’t forget the activity – ... By adding 30 to 60 minutes of activity to your day, you will help maintain your weight and have some fun too.

4. Accept imperfection – if you overeat one day or miss a workout, you can always start fresh the next day. ...be proud of your accomplishments and keep moving forward.

3. Plan ahead – have a plan and stick to it.... if you know the steps you can take..., you can achieve your goal.

2. Enjoy yourself – find happiness, peace, and joy this season. You deserve it.

1. Choose to be a better you – with everything going on this week it can be hard to remember what is important to you and how hard you have worked this season to get this far...."

Maintain, Don't Gain Holiday Challenge-- Week 4

Here is an abridged version of an article in the Week 4 "Maintain, Don't Gain Holiday Challenge" newsletter.

=========================================================

Tips for Eating Out

"The Holiday season means more time with family and friends.  Often these gatherings include food... Here are some tips to help you stay on track and eat healthy...

Tips for eating at a restaurant:
- Start your meal with a salad to help control your hunger, ask for the dressing on the side...
- Pick a meal loaded with vegetables...
- Ask for a glass of water right when you sit down...
- Avoid any menu items that say buttery, fried, or breaded.
- If ordering a pasta dish, try one with a tomato sauce instead of a white or cream sauce.
- Don’t be afraid to request that your dish be prepared with less butter, oil, or salt.
- ...ask to have half of your meal boxed up to take home before you even begin eating, or split it with a friend.

Tips for buffet-style parties:
- Use an appetizer size plate...
- Fill at least half of the plate with fresh fruit and vegetables.
- Avoid adding any fried foods to your plate.
- If there is a salad option, load up on healthy toppings...
- Stay away from cheese spreads, creamy dips, and sweet desserts or take just a small amount...

Tips for a healthier drink:
- Limit yourself to one or two alcoholic drinks.
- Stay away from sweet options... which can be loaded with calories...!
- Choose calorie free mixers such as club soda. If you do use juice, use only a splash...
- Choose light beer.
- Ask for a lemon or lime... to add a little bit of flavor.

...overall tips when you know you will be eating out:
- Before leaving, eat a light healthy snack... so you don’t go to the party on an empty stomach.
- Make the gathering more about catching up and spending time together instead of focusing on the food."

Maintain, Don't Gain Holiday Challenge-- Week 3

Here is an excerpt from Week 3's Maintain, Don't Gain Holiday Challenge newsletter. Join the challenge to access the entire article.

Guide to Healthy Gift-Giving

It’s that time of year again when the stress of finding the perfect gift is on everyone’s minds. ...why not give a gift that promotes healthy eating and physical activity all year long. Try out some of these ideas or personalize one for your gift receiver...

* A fun lunch box...
* Reusable water bottle...
* Cooking classes or cookbooks...
* Kitchen gadgets...
* Fruit basket or bowl...
* Salad kit...
* Homemade gift...

Don’t forget to consider gifts that encourage “moving more” too!
* New workout gear...
* Heart rate monitor/activity tracker...
* Sports activities...
* Music...
* ...subscription to a fitness or health magazine...

Maintain, Don't Gain Holiday Challenge-- Week 2

Here's an excerpt from Week 2's Maintain, Don't Gain Holiday Challenge newsletter. Join the challenge to access the whole article. It's still not too late!

I Would Have to Walk How Many Miles?

... Have you ever wondered how far you have to walk to burn off each of those holiday treats? Below are a few examples of traditional holiday items- a few may surprise you!

1 cup of eggnog: 3.43 miles
1 candy cane: 0.6 miles (or 1200 steps)
1/2 cup mashed potatoes with 1/2 cup gravy: 3.0 miles
1 piece pecan pie (1/8 of 9-in pie): 4.8 miles...
1/2 cup green bean casserole: 2.25 miles...
An average holiday meal: 20.3 miles!

For some lighter meal options, try these substitutions.
- Instead of the high calorie pecan pie, try pumpkin pie (1/8 of 9-in pie) (1.8 miles)....
- Hold the gravy on your mashed potatoes (1.5 miles).

Weekly activity challenge:  Complete 10 jumping jacks, 10 sit ups, and 10 squats every other day for the week. To make this workout more challenging, complete the exercises daily.

Maintain, Don't Gain Holiday Challenge-- Week 1

Eat Smart Move More Weigh Less sponsors their annual Maintain, Don't Gain Holiday Challenge (MDGHC) to encourage everyone to maintain their weight during the holiday season. Enrolling gives you free access to a weekly newsletter with tips & recipes, a related blog, & helpful online tools.

Here's an excerpt from Week 1's newsletter. For the whole article, sign up today for the Holiday Challenge.

Be a Healthy Host

"If you’re hosting this year’s holiday gathering, you have an advantage. You have the opportunity to serve great tasting healthful foods. Follow these tips for a happy (and healthy) holiday party:

* Use healthier substitutions when cooking and baking to save on fat and calories.
* Serve a healthy version of a favorite holiday dish.
* Offer whole grains.
* Think fruits and vegetables.
* Add some fiber.
* Cook up lean meats and fish.
* Make mini-desserts.
* Have low-calorie beverages on hand.
* Move around."

Weekly activity challenge:  Take a 30 minute walk around the neighborhood three times this week. These 30 minutes can be broken up over the day; 15 minutes in the morning and 15 minutes in the evening.

Happy Thanksgiving from 

Granville-Vance Public Health!

2014 WLC Weigh Outs

2014 Maintenance Weigh-Outs start Monday, 11/10 at the health department in both counties. Here's the weigh out schedule (click on it to enlarge).

*Please note that there are no weigh out hours on Tuesday, 11/11 in observance of Veteran's Day. *

Maria Parham Medical Center employees will be able to weigh-out at on-site at MPMC; information about days and times will be sent out directly to employees by David Ruggles.

This is your opportunity to check on your weight one last time before the holidays and to see if you are eligible for the gift card award drawing!

Guidelines to be eligible for the drawing:
1)      You need to weigh out at the same location where you weighed in.
2)      If you did weigh-out in May and lost 10 pounds or more, you need to maintain your weight loss.
3)      If you did weigh-out in May, and did not lose 10 pounds or more, you need to meet the original 10 pound weight loss goal.
4)      If you did NOT weigh-out in May, so have no record, you need to meet the original 10 pound weight loss goal.

All those meeting one of the guidelines above will be entered into a drawing for 6 more $50 gift cards.  We hope you have been keeping your eye on your healthy weight goals and are planning to come check whether you are where you want to be as we approach the holiday season!

Let us know what you thought! Take our 2014 WLC Survey at https://www.surveymonkey.com/s/2014_WLC_Eval.

Cold vs. Flu... Whatever Should You Do?

You're feeling beaten down... like you went several rounds in a boxing ring. So, what was causing that sick feeling? A stiff right from The Cold Calamity or an overwhelming undercut by The Fearsome Flu?

In some ways, a cold & flu are similar. Both:
- are caused by viruses that enter through mucous membranes.
- can be prevented through healthy behaviors.
- can make you feel lousy for up to a week (although coughs or fatigue could last longer).

But, they are also very different.
- Flu symptoms are usually more severe & last longer. (However, an annual flu shot can help prevent the flu &/or minimize symptoms.)
- The flu hospitalizes & kills people every year. Children, pregnant women, the elderly, & people with chronic health issues are often at more risk of complications.
- If appropriate, your healthcare provider may prescribe antiviral medication for the flu.

Prevention
- Although not immediate, it still isn't too late to get your flu shot... (See our 10/18/14 blog post.)
- Wash your hands regularly with soap & water for 20 seconds (sing the alphabet twice or "Happy Birthday").
- If no sink is available, use hand sanitizer. Wash whenever possible.
- Avoid touching your eyes, nose, & mouth.
- Practice & teach others to:
   * use a tissue & dispose of it promptly.
   * cough or sneeze into the inside of the elbow (aka "Count Dracula") to avoid germy hands.
- Enough sleep, healthy foods, less stress, & light to moderate physical activity helps keep your immune system stronger.

Treatment
- Stay home from daycare, school, or work!
- Get plenty of rest.
- You may need to drink more liquids than usual. (Hot tea, chicken soup, & fruits & veggies all help.)
- To avoid interactions or overdosing, talk to your pharmacist or healthcare provider before combining prescription &/or over-the-counter medications.
- Learn serious signs & symptoms. Or, call your healthcare provider to ask if you should be seen.

For more info, check out:
- WebMD's Flu or Colds?
- Dept of Veteran Affairs' Cold vs. Flu: Know the Difference
- Kaiser Permanente's Self-Care for Adults
- American Academy of Family Physicians' Colds & The Flu-- Treatments (includes advice for kids)
- our related blog posts-- 10/24/13 & 10/18/14.

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