Stand up to the Epidemic

Recently, HBO presented The Weight of the Nation, a four part series that investigates the impact of obesity on American society. Detailed information is presented about health risks, educational tools for healthy living, obesity and America’s children and the challenges for future consideration.  We found this information to be so important and applicable to participants that we have created a few links for educational purposes and to promote healthy living for EVERYONE.

We encourage you to check out this brief video discussing the health risks associated with obesity. For some, this information may be familiar, but for others, we hope this is a wake-up call. Too often we forget the healthy choices we DON’T make today will lead to the destruction of our health tomorrow.

Being part of the Weight Management Program means that you have chosen to take control of your future health and overall quality of life. This brief video provides a great, easy to follow plan of action that is realistic for ALL participants when it comes to weight loss tips.

Another very important part of healthy living for a lifetime includes routine, structure and maintenance. As a Health Behavior Counselor, I am often asked why it is so difficult to maintain weight loss. The clip below helps to put the pieces together when it comes to the long term goal of maintenance. They key point is that after losing weight, your metabolism is not the same. To maintain weight loss for the long term, you need to either eat 20% less, or eat 10% less and exercise 10% more than friends and family with no prior weight loss history. While this task may seem daunting, it is worth it. Remember that nothing tastes as good as healthy feels.

We are hopeful that you will take some time to review the series online at http://theweightofthenation.hbo.com/films. If you find the information useful, we ask that you pass the information along. The obesity epidemic in America is a societal, not individual issue. Knowledge is power and a simple suggestion or educational nugget can have a tremendous impact on those around you.

The Scale: Friend or Foe?

Jessica Peacock

Each week I talk to at least one participant who is hung up on his or her most recent weigh-in. It’s easy to get preoccupied with what the scale says, as our weight is typically what we want to watch first and foremost when we’re trying to, you know, lose weight.
But, the scale is not always the most accurate predictor of overall progress. Why is this? For one, changes in body composition (i.e. losing body fat but gaining muscle mass) don’t always lead to a decrease in weight.

This can be the case early on in a weight loss program, which is why it is just as important to monitor:

Body fat percentage
Inches lost
How your clothes fit

In addition, the scale can’t always show you the improvements that you’ve made in other areas, such as:

Eating more fruits and vegetables
Becoming stronger and more fit
Spending less time in front of a television or computer screen
Decreased risk of chronic disease

The scale indicates primarily one thing: a number. Unless you let it, the scale can never adequately reflect:

How much better you feel
The quality of person you are
How much you are loved by those around you
Your own self-worth

The next time you get on the scale, what will you let it tell you? Will that number be just one measure to help you gauge the progress you have made, or will you allow it to dictate much more than that? Let the scale be your friend and not a foe. Weighing in a few times a month is a great way to track your progress towards a new lifestyle, but it does not have to define your journey. You are more than a number!

Head Start on Healthy Summer Eating

Liz Gilchrist

No dieting necessary or even suggested! Now that spring is here, the options for healthy eating are abundant. Soon, garden produce will be more readily available and the cost is likely to go down in the grocery stores. This is the perfect time to get back on track, or more focused with your healthy eating rituals.

The first step to any healthy eating plan is just that, PLANNING! Take some time to write grocery lists, plan meals and get your family involved. Making the choice to be healthier should include everyone in the home. Make this a weekly meeting and schedule planning like you would your exercise or doctor’s appointments.

Look for local produce. A farmer’s market is a great place to find produce at a reasonable cost. Find a local farmer’s market in your area through the link below. Just enter your zip code for a listing.

http://search.ams.usda.gov/farmersmarkets/default.aspx

If market shopping is not a possibility, look for local farmers selling produce on the side of the road. Although it may seem strange, most of the time, this produce is even cheaper.

Unfamiliar with a particular piece of produce? Ask someone or search the internet about cooking methods. Don’t be afraid to try new things and make the most of seasonal produce.

Make small exchanges that will lead to big results. Grill outside of the box. A small switch to beef with less fat can make a big difference. You can save 100 calories by switching from beef that is 20% fat to 10%. Save half the calories by switching to ground turkey or chicken.*

Tired of the same old meat and bun combination? Check out the link for a spin on the classic including recipes for a fajita, black bean, salmon, turkey, inside out burger and many more. All of these burgers will add to your servings of vegetables and are right around 400 calories, buns included.

http://www.eatingwell.com/recipes_menus/recipe_slideshows/healthy_hamburger_recipes_and_more_burger_recipes#leaderboardad

Stressed about eating at parties? Come prepared with healthy sides you will feel good about sharing. Many of these are healthy twists on the classics like deviled eggs, seven-layer and potato salad.

http://www.eatingwell.com/recipes_menus/collections/summer_potluck_sides_desserts

Make a smart decision for dessert that will leave you feeling confident. A cup of fresh pineapple has about 100 calories, while a cup of strawberries has only 50. Consider freezing fresh berries or grapes for a refreshing treat. Cut them up for a fruit salad.

Want some guiltlessly indulgent ideas? Take a look at the link for sweet ideas around 150 calories.

http://www.eatingwell.com/recipes_menus/collections/quick_healthy_dessert_recipes

*Confirmed by myfitnesspal.com

Get Outside and Get Moving!

Jessica Peacock

Now that the weather is beginning to change and we have more daylight hours to enjoy some sunshine, it’s a perfect opportunity to get outside and exercise! Here are some resources to help you make use of the environment around you:

State parks provide beautiful scenery and lots of different methods for exercise including hiking, biking, canoeing, and other fun activities. Check out this website and find a state park to visit near you!
http://www.wvstateparks.com/

Do you like to walk outside but are unsure of a good route to take? Use one of the following sites to help you map a good path and know exactly how far you’re going at the same time.
http://www.fitlink.com/walking-tracks-parks
http://www.prevention.com/mywalkingmaps/

Also, don’t forget that you can make use of other great exercise venues near where you live, including tracks or stairs at local schools and all the beautiful natural (and challenging!) hills that the great state of West Virginia supplies. The key is just to get out there and get moving!

Feeling all alone in your quest for a healthy lifestyle . .. .

Christiaan Abildso

Well, don’t! There are many other folks in your shoes, walking the same path.

Over 1,000 fellow dedicated public employees are currently enrolled in the PEIA Weight Management Program in approved facilities throughout the great state of West Virginia! So, if you ever feel like you are struggling – and that you’re the only one fighting the good fight – don’t! There are hundreds of people just like you working hard to make this program a priority and improve their lives. Many are having great success. For example, 60 people that finished 3 months of the program in March lost a total of 412 pounds – nearly 7 pounds per person!

What a great start to 2012. Stay strong, you’re not alone!

Are you a Good Role Model?

Jessica Peacock

So many parents in the program talk about making healthy decisions with the hopes of impacting their children. Well, a recent study by researchers at the University of California examined the effect of parent’s behaviors on their children’s weight loss. What they found was very interesting – the number one predictor of a child losing weight was the child’s parent also losing weight.

Liz Gilchrist

This is an important thing to consider, as around 31% of all children in the U.S. and 66% of adults are either overweight or obese.

If you have children and are concerned about their health and well-being, you can try to limit what they eat or encourage them to exercise more; but this study provides evidence that it will be more effective if you lead by example and show your kids how to do these things by doing them yourself.

Your children are always watching you. If you are talking the talk but not walking the walk, guess what? Your kids will know it! Kids are pretty smart at being able to call their parents out on the whole “do as I say, not as I do” idea and are probably less likely to eat well and exercise themselves if they don’t see their parents exhibiting these healthy behaviors.

So be a good role model for your children, and maybe help them lose a few pounds too! Create a healthy eating plan that the whole family can enjoy – one that is rich in fruits and vegetables, lean meats, and whole grains. Exercise as a family and spend time together by being active. By making time for your own health and weight loss, you will likely set the stage for your children to be healthier too. Even if your child or the children in your life are not struggling with this issue, your behavior can and will more than likely have a direct impact on them. The largest predictor for children’s healthy choices, are healthy choices being made by influential adults in their everyday lives.

Stop Cheating Yourself

Recently, I read an article regarding health and fitness I found not only to be very helpful, but focused on getting back to the basics of making the most of your exercise time and sensible nutritional decisions.

For example, the article by Sandra Gordon discusses ways that we can cheat our way out of exercise. Exercise should be time that you spend focusing on YOU! It is hard to concentrate on exertion when you are fiddling with the pages of a magazine, book or an electronic reader. Another distraction can be your phone. If you have people to chat with, do so before hopping on the machine. Not only can it be distracting for those around you, you are less likely to get your heart rate up when you are talking and avoiding heavy breathing.

A quick fix to take your mind off of the time is to get lost in music. A study in the UK revealed that cyclists who listened to fast music “pedaled faster and farther and enjoyed their workouts more than those who listened to slower music.” There are many inexpensive options for portable music players on the market. In fact, while writing this blog, I found MP3 players for LESS THAN $10! So, take some time, load music you love and get to work. Not willing to make the purchase just yet? Most fitness centers continuously play music and can be receptive to station suggestions.

Another trap is the “I can just work those extra calories off at the gym.” The truth is that most people don’t have the extra time and wouldn’t put it in, even if they did. A more realistic approach would be to consistently pay attention to your nutritional intake. An easy way to do this is through logging your food. We say this all the time, but so few really take advantage of the many options available. There is always the trusty pen and paper, which can increase your awareness tremendously. In addition, there are numerous FREE logging tools available online. If you think that now is the time for you to check them out, there are direct links in the “For Participants” tab of this website.

Another reasonable answer to the birthday cake or desert dilemma is to plan ahead through eating a light breakfast or lunch and making room for the extra calories in your intake for the day. We all know that depriving ourselves does not work, so rather than feeling guilty, feel empowered instead through planning ahead.

It is through small steps that we grow to stop cheating ourselves and make the most of the time we have. Healthy living and change is progressive and a priceless gift we can offer ourselves. Sometimes, all that is needed is a little additional planning and exertion to lead to BIG results.