Fall in Love with Fall...

One thing I love about fall is the vibrant leaf colors. Fall also has some vibrant colored nutritional superstars! Here's just a few...

- Pumpkin: low in calories, high in fiber, & rich in beta carotene. The seeds are good for you, too!

- Sweet Potatoes: great source of vitamin A, potassium, & fiber.

- Cranberries: great source of vitamin C

- Kale & Swiss Chard: benefits eye health & contains lots of vitamins & minerals.

- Apples: good source of fiber & vitamin C

For more info & recipes, check out,

- http://www.rd.com/health/8-super-foods-for-fall/

- http://www.fitnessmagazine.com/recipes/quick-recipes/dinner/healthy-recipes-seasonal-fall-winter-foods/

- http://www.eatingwell.com/recipes_menus/collections/healthy_fall_recipes

- http://apps.nccd.cdc.gov/dnparecipe/recipesearch.aspx

Spooky (in a caloric kind of way)...

With Halloween around the corner, here are a couple of "fun-sized" facts--

* American adults eat 65% of every year's candy production.

* Eating 12 pieces of candy is the equivalent of eating 30 sugar packets.

What's a person trying to lose or maintain weight supposed to do?

- Be more active to help counteract the extra calories. Don't have any extra time? Add intensity or intervals (a brief burst of a faster activity followed by a slower pace to recuperate).

- Limit the amount of candy you eat each day. Remember that both size & quantity matter!

- Consider trimming other sources of less healthy fats & sugars from your diet.

- Be choosy about which candies you eat.

Here are some websites to help you decide.

- http://startcooking.com/blog/275/9-Healthy-Halloween-Treats: Great ideas for healthy treats to hand out or when having a party.

- http://www.realsimple.com/holidays-entertaining/holidays/halloween/healthier-halloween-candy-00000000045321/index.html: Comparing candies to choose which is healthier

- http://shine.yahoo.com/channel/health/the-great-halloween-candy-comparison-2581048#photoViewer=1: Ranking candies by sugar

- http://www.dailyspark.com/blog.asp?post=time_for_some_caloriefree_halloween_fun: Lists the nutritional info for many fun-sized candy bars. For an interesting perspective, check out their link to the Kids' Health Pumpkin Game!

On a personal note, I tend to mix fun-sized candy bars & small boxes of raisins into my tricker-treater bowl. This way, the kids choose. (Because eggs are healthy... but not for my siding!) Much to my surprise (& pleasure), I have actually had to start buying more raisin packs after running out in past years!

Questioning Authority

We ask *TONS* of questions each day. But, why do we suddenly clam up at our healthcare provider's office?

Sometimes, we:

- are a little intimidated by their title, experience, or attitude (like if they seem busy).

- are afraid we'll appear disrespectful.

- are overwhelmed by the situation or what they tell us.

- are too embarrassed to admit we don't understand.

- think we understand but become unsure or confused later...

Most providers want you to be an active participant in your healthcare. One way to do so is to ask questions. Here are some websites about asking questions.

- http://www.ahrq.gov/questions/-- Tips for before, during, & after your appointment (plus a glossary of common medical terms in the Tips & Tools section)

- http://kidshealth.org/teen/your_body/medical_care/questions_doctor.html-- The simple language is appropriate for teens & adults alike!

- http://www.jointcommission.org/assets/1/18/speakup_doctors_visit.pdf-- A more in-depth list of questions for various medical situations.

- http://www.jointcommission.org/assets/1/18/speakup_understanding.pdf-- Explains what to do if you don't understand your healthcare provider.

Fiber-iffic!

As mentioned previously, fiber is good for you. It can help you:

- stay full

- get or maintain a healthy weight

- lower your cholesterol

- control blood sugar

- stay regular, etc.

The average American only eats 15 grams of fiber per day... far short of the 19 - 38 grams recommended. (How does your diet stack up? Check out Tables 2 & 3 for recommended intake & amounts in common foods at http://www.ext.colostate.edu/pubs/foodnut/09333.html.)

In response, manufacturers are adding fiber to traditionally low or no fiber foods (juices, drink mixes, sweeteners, etc.). How does added fiber compare to the natural version?

Types:

- Dietary Fiber: Is found in all plant-based foods & often contains of a combination of:

* Soluble fiber-- Helps slow food passage, slow blood sugar absorption, & lower cholesterol. Examples--beans, oat bran, barley, peas, fruits, veggies.

* Insoluble fiber-- Acts as a natural laxative. Examples--whole grains, wheat bran, fruit or veggie skins & peels, beans, nuts, seeds.

- Functional (or Added) Fiber: A synthetic fiber often capable of adding a sweet or creamy quality to a product. Inulin, chicory root, & soluble corn fiber are common.

Concerns:

- Nutritionists are unsure whether added fiber is equally effective (or effective at all).

- Eating processed foods with added fiber INSTEAD of naturally fibrous foods can cause you to miss out on the other healthy components.

- Processed foods with added fiber may have more calories & fat than naturally fibrous foods.

- Some common prescription medications can be negatively impacted by fiber supplements. Please check with your primary care provider or pharmacist.

For info, tips, & recipes to add more fiber to your diet:

- http://www.webmd.com/food-recipes/features/fiber-todays-it-ingredient

- http://www.rd.com/health/added-fiber-is-it-just-a-scam/

- http://www.eatingwell.com/nutrition_health/nutrition_news_information/is_added_fiber_as_good_for_you_as_natural_fiber

- http://www.cookinglight.com/eating-smart/nutrition-101/added-fiber-00412000070578/

Stew on This!

With a slight chill in the air, this is a great time to consider serving soups & stews. Both are often easy to make, inexpensive, & filling. This can also be a painless way to add more fruits & vegetables to your diet. Plus, with a little creativity (or a good recipe source), there are almost unlimited choices.

If watching your weight, generally stick to broth or tomato based choices (although there are some healthy chowders & creamy soups listed below).

Pre-made soups & stews are often high in salt. So, choose wisely.

Need ideas?

- http://www.foodnetwork.com/healthy-eating/healthy-soup-recipes/pictures/index.html

- http://recipes.sparkpeople.com/Cookbooks.asp?cookbook=370381

- http://www.medicinenet.com/script/main/art.asp?articlekey=60656&page=2#souprecipes

- Soup Recipes with fruits/veggies-- http://apps.nccd.cdc.gov/dnparecipe/RecipeResults.aspx?Search=&PageNumber=0&SortBy=&PerformOrSearch=-1&Fruits=&Vegetables=&MealTypes=129

- NHLBI Cookbook (Soups start on p.28)-- http://www.nhlbi.nih.gov/health/public/heart/other/ktb_recipebk/ktb_recipebk.pdf

Maintenance Weigh-Out Schedule

2011 Weight Loss Challenge participants-- Don't forget to weigh-out next week! No appointment is necessary during the designated times below.

Monday 10/3/11

Tuesday 10/4/11

Wednesday 10/5/11

Thursday 10/6/11

Friday 10/7/11

GMC

GCHD

MPMC

GMC

GCHD

MPMC

GMC

GCHD

MPMC

GMC

GCHD

MPMC

GMC

GCHD

MPMC

7a

7:30

7:30

8a

9a

9:00

10a

10:00

10:00

10:00

11a

12:00

12:00

12p

1p

2:00

2:00

2p

2:00

3:00

2:30

3p

4p

4:00

5p

6:00

6:00

6p

7p

GCHD = Granville County Health Department, 101 Hunt Drive, Oxford, 693-2141

MPMC = Maria Parham Medical Center, 566 Ruin Creek Road, Henderson (front lobby), 436-1116

GMC = Granville Medical Center – Employees Only – Please see Paula Lewis in the Education Classroom.

Please Note – MPMC and GCHD scales can accommodate up to 400 lbs, GMC can accommodate up to 300 lbs. If you believe you will exceed these limits, please contact Lee Anne Peoples at MPMC (252-436-1116) to make weigh-in arrangements. Thanks!

Meatless Monday Challenge

Meatless Monday is an international movement that started in 2003. It encourages people to avoid eating meat one day per week. Why?

- Even skipping meat once a week can potentially lower your risk of developing cancer, diabetes, cardiovascular disease, or weight issues.

- There can be some financial benefit since some vegetarian staples can be cheaper than meat.

- This behavior may lead to positive environmental changes.

Vegetarian diets tend to be lower in calories, saturated fat, total fat, & cholesterol. Don't forget about the additional benefits of fiber, vitamins, & minerals. However, not all vegetarian diets (or dishes) are created equal. Frequently eating items that are fried, contain high fat dairy, or are refined & processed (like chips, cookies, etc.) could still harm your waistline.

Check out the yummy, filling recipes listed below. Or, try modifying your favorites... veggie chili, veggie quesadilla or burrito, veggie potato, cheese or veggie lasagna, etc.

- http://www.meatlessmonday.com/why-meatless/ (also displays the research)

- http://apps.nccd.cdc.gov/dnparecipe/recipesearch.aspx

- http://www.eatingwell.com/recipes_menus/recipe_slideshows/vegetarian_recipes_you_must_try?slide=1#leaderboardad

- http://www.webmd.com/food-recipes/features/the-part-time-vegetarian (also compares some convenience foods)

If Meatless Monday sounds scary, start with a meatless breakfast or lunch. Try dinner when you feel comfortable. Perhaps you could try a recipe as a side dish on a different night. Feel free to post your questions or stories about your Meatless Monday experience!

15 Minutes of Activity Matters

Last month, The Lancet (a respected medical journal) reported that 15 minutes of daily physical activity:

- decreased an inactive person's risk of death by 14%,

- decreased their cancer risk by 10%,

- & extended their average life expectancy by 3 years.

Additional 15 minute segments added more health benefits. For details about the study, http://www.webmd.com/fitness-exercise/news/20110816/15-minutes-exercise-every-day-reduces-risk-death?src=RSS_PUBLIC.

This finding is slightly less than the government recommendation of 150 minutes of moderate physical activity per week (an average of 21 minutes per day) for general health & wellness.

Take advantage of the cooler weather & get active!

Check these out for more ideas on how to:

- fit physical activity into your day-- Aug. 7th's blog post.

- being active even with achy joints or arthritis-- http://www.webmd.com/rheumatoid-arthritis/life-with-ra-11/ra-exercise-plan?page=1 & http://health.msn.com/health-topics/pain-management/arthritis/workouts-for-arthritic-knees?gt1=31004. (Also good info for beginners!)

Extreme Makeover: Pantry Edition

As promised last week, here's some help to makeover (or fill) your pantry, fridge, & freezer with healthy items. Remember, these are just suggestions. Personalize to meet your tastes, health concerns, cooking style, etc.

- http://www.foodnetwork.com/healthy-eating/the-healthy-pantry/index.html

- http://www.eatingwell.com/healthy_cooking/healthy_cooking_101/shopping_cooking_guides/guide_to_stocking_your_pantry?slide=1

For those still doubting if this is truly possible, I'm also including a few more of my go-to pantry meals AND dozens of recipes. If watching your salt intake, choose your convenience foods carefully...

- Burritos: lean meat &/or sauteed veggies, whole grain tortillas, instant brown rice, beans, lettuce, tomato, salsa, low-fat sour cream, & low-fat cheese. Time-- about 15 minutes (if you multi-task... maybe a little longer if your meat isn't already cooked.)

- Southwest Tuna: canned tuna, instant brown rice, black beans, canned tomatoes with jalapenos, garlic, & white wine. I usually throw in some squash, zucchini, & bell peppers, too... Time-- about 15 minutes (if you multi-task).

- Beef Stew: lean stew meat, flour, black pepper, garlic powder, bay leaf, low sodium beef stock, celery, carrots, & potatoes. Cook in a crockpot for 4-8 hours (but prep time is only about 10-15 minutes).

- http://www.livestrong.com/article/14905-quick-meals-from-your-pantry/

- http://www.cookinglight.com/food/quick-healthy/5-ingredient-pantry-recipes-00400000047368/page24.html (These 22 recipes are fancier than I normally cook for everyday meals but sound good...)

By the way, last week's picture was of my dinner. The whole meal (including the salmon from the freezer) was done in about 20 minutes. And, yes, this is my pantry.