Is Organic Produce Better?

Fruits & vegetables offer plenty of health benefits. However, over the past couple decades, concerns about pesticides have been expressed. As a result, some people choose to only eat organic produce. (There are also some non-nutritional reasons for their decision.)

Since organic tends to be expensive & tough to find in certain areas, some people have instead chosen to limit or eliminate produce from their diet.

Keep eating fruits & veggies. Even the Environmental Working Group (producer of the "Dirty Dozen" list) prefers regular produce over empty calorie snacks. If you only have a little extra money for organics, their list may help you decide what to buy organic. The highest levels of pesticides are found in apples, celery, strawberries, peaches, & spinach. Check out the full list at http://www.ewg.org/foodnews/list/.

Consider local produce (like a Farmer's Market). Some small farms may be using organic farming methods. They may be exempt from or unable to afford the labeling. With less travel time, less chemicals may be needed & the produce may last longer.

There is not conclusive evidence to prove that all organic produce is healthier or better for you than the conventional version. There are also disputes regarding the types, amounts, & potential effects of chemicals used on produce. For more info, check out:

- http://www.mayoclinic.com/health/organic-food/NU00255

- http://www.ams.usda.gov/AMSv1.0/ams.fetchTemplateData.do?template=TemplateC&navID=NationalOrganicProgram&leftNav=NationalOrganicProgram&page=NOPConsumers&description=Consumers&acct=nopgeninfo

Juice VERSUS Fruit-- Which is healthiest???

So, how does a glass (8 ounces) of 100% juice stack up against the fruit it's made from???

Medium orange = 60-70 calories, 3 grams fiber, & 12 grams sugar

vs.

Orange juice = 110 calories, 0 fiber, & 21 grams sugar

Medium apple = 95 calories, 4 grams fiber, & 19 grams sugar

(if you peel it, you lose half the fiber...)

vs.

Apple juice = 110-120 calories, 0 grams fiber, & 28 grams sugar

1 cup fresh grapes = 60 calories, 1 gram fiber, & 15 grams sugar

vs.

Grape juice = 152 calories, 1 gram fiber, & 36 grams sugar

Nutritional information from http://www.webmd.com/diet/healthtool-food-calorie-counter. (It has over 37,000 entries!)

Are You Vitamin D-ficient?

Despite having sufficient food & lots of options, many Americans are vitamin deficient. Vitamins & nutrients play crucial roles in keeping your body working properly. They may also help protect you from some chronic diseases.

Unfortunately, vitamin deficiencies may have subtle, vague or even no symptoms. Most vitamin levels are checked via blood test.

The 2010 Dietary Guidelines for Americans identified 10 nutrients that are commonly lacking:

• Calcium


• Vitamins A, C, D, E, & K


• Potassium


• Fiber


• Choline


• Magnesium

Your body accepts nutrients from food better than from supplements. So, small dietary or lifestyle changes are often helpful. However, in some situations, supplements may be recommended.

For more details & tips, check out http://www.webmd.com/diet/healthy-kitchen-11/10-missing-nutrients. Or, ask your healthcare provider or pharmacist.

Pyramid Out, Plate In...

This week, the US Department of Agriculture (USDA) shelved the Food Guide Pyramid. Cited as too complex, they have chosen to use the image of a plate instead.

My Plate take-home messages:

- Eat sensible portion sizes.

- Fill half of your plate with fruits & veggies.

- At least half of your grains (e.g., pasta, rice, bread, cereals) should be whole grains.

- Choose low or no-fat dairy products.

- Limit foods with excess salt & sugar.

To learn more, check out http://www.choosemyplate.gov/.

Surviving Summer Get-Togethers

With the summer season upon us, parties & picnics can be an obstacle to our weight loss or maintenance goals.

Here are some tips for enjoying yourself (guilt-free).

- Eat a light meal before you go.

- Preview all your choices. Then, prioritize what you really want.

- Having trouble choosing? Small portions allow for variety.

- Be aware of what you're drinking. Liquid calories add up quickly.

- Extra physical activity can help balance out extra calories.

For more tips & healthy recipes, check out

www.eatingwell.com/nutrition_health/weight_loss_diet_plans/diet_exercise_tips/tips_to_survive_summer_bbq_season

Did you know???-- Fiber

What can you eat to help:

- lower cholesterol levels,

- control blood sugar levels,

- with weight loss or maintenance?

FIBER!

Good sources include whole grains, beans, nuts, fruits & veggies. Fiber from food is generally preferable over supplements.

The amount of recommended fiber depends on age & gender. However, Americans tend to eat only 14 grams per day (about half of what's recommended).

So, how much fiber are you eating? Fiber is listed on nutrition labels. (Class 2's summary can help refresh your memory...) For foods without a nutrition label, look at the links below.

For more information & tips, check out:

- http://www.ext.colostate.edu/pubs/foodnut/09333.html

- http://www.webmd.com/diet/fiber-health-benefits-11/fiber-digestion

2011 Weight Loss Challenge Raffle Winners

Congratulations to all our 2011 Weight Loss Challenge participants!

Dr. Oz says that losing 10 pounds can significantly decrease your risk of heart disease, diabetes, & arthritis. It can also lower blood pressure, cholesterol, & some cancers.

(Check out http://members.doctoroz.com/challenge/the-just-10-challenge for tips to get started, get back on track, or maintain your new weight.)

All participants who lost 10 pounds during the Challenge were entered into a drawing for prizes. There were also drawings for teams whose members each lost 10 pounds. The results were announced at the closing celebration.

Individual Gift Card Winners: John Carter, Ruth Carter, Christy Currin, Karen Currin, Cassandra Evans, Dale Evans, Gloria Evans, Gus Gullespie, Arthur Harris, Melissa Hodges, Cassidy Jackson, Frankie Marks, Carolyn Paylor, Jamie Purvis, Michele Rapp, Dee Reavis, Learnetta Speed, Tim Strange, Tonya Temple, Tina L. Terry, Donna Terry, Sheila Thornton, Bill Tippett, Kanika Turrentine, Betty Ward, Carolyn Yancey, Cathy Yancey, Juanita Yancey

Individual Membership Winners: Nannie Bratcher, James Boyd, Betty Jean Cash, Marsha Currin, Ashley Harrell, Mildred Hightower-Boyd, Carol Hunstman, Pamela Jordan, Jason Kelly, Kellie McDonald, April Pernell, Tyler Poteat, Thomas Shaw, Darlene Tarlton, Kathyrn Woltz

Team Gift Card Winners

1^st Place: Team Biggins: Stephanie Smith, Derek Smith, Lori Grissom, & Debra Gentry

2^nd Place: Team Ashamed: Betty Mae Roberson, Patsy O’Brien, Sandra Reavis, & Cindy Jones

3^rd Place: Team Misfits: Tanisha Foster-Williams, Gussie Ellison, Eleanor Smith, & Darline Johnson

A huge thanks to our Weight Loss Challenge partners.

- Eat Smart Move More NC

- Granville-Vance District Health Department

- Maria Parham Medical Center

- Henderson Family YMCA

- Granville Health System

- BodyWorx

- Team Care

- Road 2 Fitness

- Studio Mainstreet

- Henderson-Vance Recreation Department

Achieving a Healthy Weight

1. Fad diets may be unhealthy & are unlikely to work long-term.

2. Pick a meaningful reason to be fit & healthy... (rather than trying to be unnaturally thin).

3. Think of food as fuel for your body. Choose what gives you the best bang for your buck. (Class 1's summary might help!)

4. Ease into physical activity. When ready, gradually increase duration, intensity, or frequency.

(Class 1's summary explains this, too.)

5. Physical activity for better health doesn't have to be intense. Scheduling it (& actually following through) is most important.

6. Stressing about the number on the scale can actually be counterproductive for some...

Read 4/30's blog post to find out how stress & weight are related!

To find out more about these tips, check out http://health.yahoo.net/articles/weight-loss/6-ways-win-weight-battle.

Did you know???-- Cholesterol

Did you know that regular physical activity can lower bad (LDL) cholesterol levels AND raise good (HDL) cholesterol levels?

Aim for 150 minutes

of physical activity per week

for these and other health benefits.

For more info on cholesterol, check out:

- http://www.nhlbi.nih.gov/health/dci/Diseases/Hbc/HBC_WhatIs.html

- http://www.heart.org/HEARTORG/Conditions/What-Your-Cholesterol-Levels-Mean_UCM_305562_Article.jsp

Did you know???-- Stress

Did you know that 31% of women & 19% of men report eating to cope with stress? (American Psychological Association survey Monitor 4/06) When stressed, people tend to crave foods that are often filled with fat, sugar, & salt.

Almost half of all Americans are concerned about their level of stress. So, when comfort foods are regularly depended on, this can be harmful to weight loss or maintenance efforts.

The above survey also found that people experiencing stress are more likely to report hypertension, anxiety, depression or obesity.

Some healthy ways to deal with stress

- Get some physical activity, like a walk.

- Listen to some music.

- Get the feelings out by talking to someone or journaling.

- Make healthy food choices, including staying hydrated.

- Get a healthy amount of sleep.

In addition to reducing current stress, many of these tips can also help alter reactions to future stressors.

For more healthy coping mechanisms, check out:

http://www.webmd.com/balance/stress-management/stress-management-relieving-stress

http://www.medicinenet.com/stress_management_techniques/article.htm