Take the Scary out of Halloween & the Time Change

It's the end of Daylight Saving Time... This means an extra hour of sleep (at least, in theory) & extra light in the morning. However, it will also get dark earlier (for you after-work exercisers). It can also cause some people to feel tired, sad, or achy.
- Greatist's How Daylight Saving Time Actually Affects You
- Weather.com's 5 Health Impacts of Daylight Saving Time's End

If you plan to continue being active outdoors after dark, please be careful. Here are safety tips from SparkPeople.

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Is Halloween candy lurking at your home or workplace? If you do choose to indulge,:

- Pay attention to portion size & quantity. Calories quickly add up.
- Keep candy out of sight or, at least, out of reach.
- Eat only the candies you truly enjoy.
- To compensate, reduce other calories (by eating less or making healthier substitutions). For example, eat an open faced sandwich to save 100 calories or skip the cheese for about 70 less calories. You can also add in extra physical activity.

For more insight, check out:
* Greatist's 20 Healthier Halloween Candy Choices
* Momtastic's Exactly How Much Exercise is Required to Burn Off Halloween Candy? (based on 150lb person)
* Men's Fitness' Exercise Equivalents of Halloween Candy (based on 180lb man)

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The 10th Annual Eat Smart, Move More Maintain, Don't Gain Holiday Challenge starts in mid-November. Sign up for free today to help avoid holiday weight gain with daily tips & weekly newsletters e-mailed to you.

Fight Cancer

Last week, we talked about all the brilliant colors of fall. October is also awash in another color, too. Pink is now everywhere to raise awareness of breast cancer.

Cancer is:
- prevalent. American Cancer Society's Lifetime Risk of Developing or Dying From Cancer estimates that we have roughly a 40% chance of developing cancer in our lifetime (men 43%, or a 1 in 2 chance; women 38%, or a 1 in 3 chance).
* NC ranks 23rd & our rate is slightly higher than the US (470.8 vs. 462.0 per 100,000) according to Centers for Disease Control data (2008-2012).
* Learn about local impact with our Community Assessments. There's a brief overview in the 2014 SOTCH. The 2011 Community Health Assessment offers much more detail (Morbidity & Mortality sections).

- complex. It can begin anywhere in the body. There are actually dozens of different types. In all types of cancer, the body’s cells divide & grow out of control. Cancerous cells can influence other cells, spread into surrounding tissues, & hide from or even manipulate the body's defenses. The National Cancer Institute's What is Cancer? explains more. Or, find out about Cancer Symptoms or Screenings at WebMD.

- influenced by healthy behaviors. The World Health Organization suggests that over 33% of cancers are preventable. The Mayo Clinic shares 7 Tips to Reduce Your Risk including being active, eating healthy, not using tobacco products, sun protection, etc. Finding cancer early also helps increase your survival & options.

Cancer will likely impact us or someone we care about. Here are some resources:
- National Cancer Institute's Coping With Cancer for Friends & Family
- Care.com's 10 Ways to Help a Friend With Cancer
- Mayo Clinic's Cancer Diagnosis: 11 Tips for Coping.

Fabulous Fall

Fall is fabulous!

The colorful leaves aren't the only fall beauties. Fall's seasonal fruits & veggies provide a rainbow of colors with a nutritious punch. Foods like kale, winter squashes, sweet potatoes, pumpkin, cranberries, apples, etc., offer tasty sources of fiber & vitamins. Find out what's locally in season.
If you or a loved one have diabetes, the American Diabetes Association offers inclusion tips in their Favorite Fall Foods List.

However, beware of impostors. Pumpkin (or "pumpkin-esque") products are everywhere. Rich fall breads & muffins abound. While tasty, they are often filled with a lot of calories but little nutrition. Check out Good Housekeeping's Smart Swaps for Fall's Unhealthiest Foods.

On the move? Eat Smart Move More has tips to improve your hike. Or, find a new place to hike in the NC State Parks. Remember to dress in layers for temperature changes & check when the sun sets.

Fall is also time for football, flu, & Halloween. Check out the Centers for Disease Control's Autumn Health & Safety Tips to learn about concussions, vaccines, trick-or-treating safety, & more. Curious about Halloween candy calories? Check out our 10/24/14 or 11/7/13 blog posts.

Still need a flu shot? Call the Health Department to schedule your appointment today (Granville 919-693-2141 or Vance 252-492-7915). Many insurances are accepted. More info is available at Granville-Vance Public Health.

Rain, Rain Go Away... Storm Preparedness

We fortunately fared pretty well locally. However, the recent weather should be a wake up call. Sadly, residents in eastern NC & throughout SC will be dealing with the storms' impact for months & years to come. Advanced preparedness can help keep you, your family, & your property safer.

ReadyNC offers tips & tools to prepare for many types of disasters. Important things to consider include:
- Make a plan. ReadyNC offers a template in the "News" section (top right; then, click on "Print Materials").
- Make a kit with common needs (such as bottled water, non-perishable food, flashlights, blankets, important documents, medicines, etc.).
- Protect your property before, during, & after incidents. This includes having enough insurance & paying attention to weather forecasts & local media.

Curious about local resources? Check out:
Granville County Emergency Management
Vance County Emergency Management (lower right corner)
Granville Vance Public Health
Red Cross Central NC Chapter

On a related note, smoke alarms save lives! Celebrate Fire Prevention Week by checking your's. Learn more at NFPA, Safe Kids, or ask your local Fire Department.

Craving Comfort Food?

Even though it's barely fall, we're starting to feel that evening chill. When you add in all the rain, comfort food sure sounds good. You don't have to choose between tasty & healthy!

Here are some healthy tweaks (search our blog for more details):
- Use whole grains when possible. (12/20/12 post)
- Add in more fruits & veggies. (6/24/14 post)
- Spices, citrus, broth, etc., lessen the need for salt & sugar. (2/28/15, 12/24/13, & 3/5/13 posts)
- Lower fat options may still be the better choice for saturated fats (often animal based). Higher fat items help feelings of fullness. But, even small amounts pack a lot of calories. Unsaturated fats (usually plant based) can have some protective health powers. (7/8/15 & 5/7/12 posts)
- Choose a healthy cooking method. (apparently, a pending topic...)
- Pay attention to serving size. (3/14/14 post)

Want ideas?
- Food Network's Comfort Foods, Lightened Up
- EatingWell's Healthy Comfort Food Recipes & Menus
- EatingWell's Low-Calorie Winter Dinner Recipes
- Cooking Light's Healthy Comfort Foods
- Greatist's 31 Classic Comfort Food Recipes Made Healthy

Coffee vs. Tea - Which is Healthier?

Everyone tends to have their favorite morning beverage. However, is coffee or tea better for you?

Benefits:  Both are rich in antioxidants & show promise in reducing certain diseases.

Caution:
- Many prepared tea & coffee products have a lot of added sugar. So, it's healthier to make your own. (Review our 7/15/15 blog post to find out why too much sugar can be problematic.)
- Too much caffeine can cause health concerns (e.g., feeling jittery, heart racing, trouble sleeping, etc.). If sensitive to caffeine, you may have symptoms after even small amounts.
- If you take medications or have existing health issues, ask your primary care provider or pharmacist if there may be any interactions.

Short answer:  The experts are divided. So, drink whichever one you prefer... but, choose it closest to its natural form.

For more info, check out:
- Good Morning America's What's Better for You: Coffee or Tea?
- Prevention's Which is Healthier: Coffee vs. Tea (infographic)
- Greatist's Green Tea vs. Black Coffee - The Greatest Debate

It's Child Passenger Safety Week!

Did you know that almost 75% of car seats are not installed or used properly? (Safe Kids USA)

Want personalized help??? Child Passenger Safety Technicians are certified (after a 32 hour class!) to teach you how to choose the correct seat; install it properly into your vehicle; & safely secure your child. Locally, technicians offer free car seat checks in both Granville & Vance counties. Find your Safe Kids coalition here.

Here are a few general tips for each of the 4 stages.

* Rear-facing
- Experts recommend riding rear-facing until age 2 or as long as the seat allows. It's much safer.
- The seat's recline angle helps young infants breathe. Park somewhere flat & use the car seat's recline level, line, or label. Many also have ways to adjust.
- If your seat can be used both rear-facing & forward-facing, the car seat labels will tell you the correct belt path, weight limits, etc., for each.

* Forward-facing with harness
- Check your car seat labels for guidance on minimum & maximum weights on direction, harness straps, or lower anchors. Being rear-facing & using the harness as long as your seat allows are safest.
- Change harness straps to be at or slightly above your child's shoulders.
- To help prevent whiplash, attach the top tether strap to your vehicle's approved anchor point.

* Booster seat
- Booster seats use the vehicle seat belt instead of a harness. Boosters raise kids into the proper position for this.
- Boosters are available as no-back or high-back. No-back boosters should only be used if your vehicle has head restraints (rests). Some parents still choose a high-back for other reasons, though.
- Most booster seats are not connected to the vehicle. If equipped, the top tether strap should still be used.

* Seatbelt
- A seatbelt should fit snugly across the shoulder, chest, & upper thighs. Rubbing against the face, neck, or stomach is unsafe. Putting the shoulder belt behind you isn't safe, either.
- The back seat is safer. Keep kids in the back seat at least through age 12.
- Having airbags is not a good reason to stop wearing a seatbelt. They are designed to work together.

Learn more at:
- Safe Kids' Car Seat Safety Tips
- National Highway Transportation Safety Administration's Car Seat Safety.

Preventing (or Surviving) Norovirus

Hundreds of people in a neighboring school system recently experienced a gastrointestinal sickness (stomach pain, nausea, vomiting, diarrhea, etc.). Two have already tested positive for norovirus (see WNCT's Two Cases of Norovirus in NC).

Two doesn't sound overwhelming... Why all the attention? Norovirus is:
- common. It infects about 1 in 15 Americans.
- spread by contact with infected people or contaminated food, liquid, & objects. The virus can last on surfaces for weeks! (Think about how many people touched your ATM, shopping cart, menu, etc.)
- very contagious. Double-digit particles is enough to infect you. It moves quickly through close-quarters like homes, daycares, restaurants, nursing homes, etc.

Your best defenses are regular hand washing & proper food preparation.

If you become sick,:
- many people recover without intervention. However, hundreds die each year (often young, old, & immune compromised). There's no vaccine or preventive medicine. Antibiotics don't work on viruses.
- stay hydrated.
- stay home unless you need urgent medical care.
- wash all contaminated surfaces & laundry.
- don't handle other people's food.

For more info, check out:
- NC Department of Health & Human Services' Norovirus Outbreak Remains Prevalent... (short)
- Centers for Disease Control's Norovirus Illness: Key Facts (printable tips)
- NC State News' When a Norovirus Expert Got Norovirus (tips from work & personal experience)

Did you know??? Your local & state Health Departments are responsible for communicable disease tracking & prevention efforts.

Physical Activity in a Crunch

(Pun slightly intended since a crunch is a kind of sit-up & also describes busyness...).

Being too busy is a common excuse for not being active. While we can't create more time, we often have some control over how we spend it. Here are some tips for being both busy & active!

- Prioritize. Regular physical activity provides great physical, mental, & emotional benefits. Schedule it like you would an appointment. Pick an activity you enjoy to encourage follow-through. Could you redistribute time from a less beneficial task?

- Incorporate. Think about ways to add physical activity into your current workload. Walk while talking to a friend. Stretch during breaks at work. Exercise during your favorite show's commercials. Play tag or catch with your (grand)kids. Park a little further away.

- Use the buddy system. It's easier to skip your workout if no one is counting on you. For the technology advanced, there are lots of fitness tracking apps. Some will even reward or fine you based on your behavior.

- Use your time wisely. Increased effort is a popular & effective way to get a quality workout in less time. Common terms include High Intensity Interval Training (HIIT) & Tabata (20 seconds of intense activity with 10 seconds of rest). For the best results, move as quick as possible based on your ability. However, even low-intensity activity still benefits general health & wellness.

Check out this sampling of short workouts or create your own! These can be done at home with little equipment. Please adjust speed, range of motion, etc., to match your fitness level & goals.
- Johnson & Johnson's Does the 7 Minute Workout Really Work?
(To see the workout, check out the New York Times Well blog's The Scientific 7-Minute Workout.)
- PopSugar's Zumba Toning Full-Body Workout Video (10min)
- SparkPeople's 14-Minute Basic Yoga Workout Video
- Greatist's The 15-Minute-At-Home Tabata Workout
- RealSimple's 6 Effective Kettlebell Exercises
- American Council on Exercise's 30 Minute Lunch Workout
- Greatist's A 30 Minute Strength & Cardio Circuit...

** NOTE:  With any fitness program, please consider your current fitness level & progress slowly. Use proper form to help avoid injuries. If you have health concerns, talk to your healthcare provider or another expert before dramatically changing your routine. **

What Did You Pack?-- A Lunchbox Lesson

It's almost back to school time! (Insert cheers &/or groans as needed.) Packing lunches for the whole family can be a great way to encourage healthy eating, improve school or work performance, & save money. However, it can sometimes lead to feelings ranging from boredom to queasiness.

Feeling sick? A Texas study found an alarming number of pre-school lunches with foods outside of their safe temperature ranges. This can allow bacteria to flourish, foods to spoil, & make people sick. Young kids & older folks are much more sensitive. Washing your hands before packing or eating the lunch is also a great habit.
- Fight BAC's Pack a Safe Lunch 101
- CNN The Chart's Secret For a Safe Kid's Lunch

In a rut? Check out these websites for meal packing inspiration:
- Parenting's 15 Nut-Free Lunch Recipes & Snacks
- Diabetic Foodie's Packable Lunches for Kids & Adults
- EatingWell's Quick Light Lunches
- Food Network's Healthy Lunch Recipes
- Epicurious' Back to School Lunch Ideas

Now is also a great time to learn more about nutrition at Choose My Plate. Get a refresher on food categories (MyPlate); specialized nutrition info by age (Audience); plus recipes, food plans, tips for eating on a budget, etc.