Binge eating recommended as a psychiatric diagnosis; obesity is not

(CNN) -- Binge eating should be included as an official psychiatric disorder in new mental health guidelines, but obesity should not, a group of medical experts is recommending.

Psychiatrists are in the process of revising their field's diagnostic manual, known as Diagnostic and Statistical Manual of Mental Disorders. The manual contains descriptions, symptoms and other criteria for diagnosing mental disorders. It has implications for what treatments doctors use and what insurance plans may choose to cover. DSM's fifth edition is due in 2013....

'The Biggest Loser' speaks

CNN's Larry King talks with the winner and runner-up from this season's edition of "The Biggest Loser."

Restaurants take calories to the extreme, report says

By Sabriya Rice
CNN Medical Producer

An estimated 67 percent of U.S. adults over age 20 are overweight or obese - and a new report from the Center for Science in the Public Interest says some popular restaurant chains are contributing to the problem.

The report awards the Extreme Eating 2010 Award to a total of nine dishes from seven companies.

“These chains don't promote moderation. They practice caloric extremism, and they're helping make modern-day Americans become the most obese people ever to walk the Earth," stated CSPI executive director Michael F. Jacobson in a press release.

The report highlights for example that a Five Guys bacon cheeseburger with a large order of fries adds up to 2,380 calories, and that P.F. Chang’s double pan-fried noodle combo, which includes beef, pork and chicken, comes to about 1,820 calories. One meal can put a person close to – or well over – the 2000 -2500 calories per day the USDA recommends for the average person to maintain a healthy weight.... (MORE...)

Personality Type Diet (Diet.com)

FreeDieting.com:

Dr. Kushner's Personality Type Diet, authored by Dr. Robert Kushner, and his wife Nancy. Dr Kushner is a well-regarded expert in the weight loss field, often consulted by various health authorities.

Dr Kushner expanded the Personality Type Diet into an online format at Diet.com. However this program is very different to your typical online diet.

Personality and Diet - The Missing Link?

Dr Kushner believes that our personality has a major impact on our attitudes towards food and exercise. This will come as no surprise to most of us! Every week another new fad or eating plan comes out, claiming weight loss miracles. Unfortunately most of us 'fall off the rails' for some reason or another.....

Easy Tips for Planning a Healthy Diet and Sticking to It

HelpGuide.org

Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible– all of which can be achieved by learning some nutrition basics and using them in a way that works for you.....

For cancer survivors, yoga may boost energy and aid sleep

(Health.com) -- Cancer survivors often feel fatigued and have trouble sleeping for months -- or even years -- after their last chemotherapy or radiation session. Now, a new study shows that yoga can help them sleep better, feel more energized, and cut back on sleeping medications.

"We really wanted to find something useful, because right now there are not a lot of good treatments out there for fatigue," says the lead author of the study, Karen Mustian, an assistant professor of radiation oncology at the University of Rochester Medical Center, in Rochester, New York.....

10 Foods That Sound Healthy (but Aren't)

CookingLight.com:

Multi-Grain and Wheat Breads

Terms like multi-grain, 7-grain, and wheat sound healthy, but they may not actually contain heart-healthy whole grains. Many breads labeled "multi-grain" and "wheat" are typically made with refined grains, so you're not getting the full nutritional benefit of the whole grain. How can you be sure?

Recipe Makeover: Meatloaf with ketchup

(CookingLight.com) -- Meatloaf is a family favorite and with good reason.

There's something about the moist texture and the sweet ketchup topping that children and adults love. When it's put on a plate with a side of mashed potatoes to dip into, everyone is happy.

Most recipes use fatty cuts of meat, but it's still possible to keep your meatloaf moist and delicious while cutting out much of the fat in the recipe.

(Click here to read the rest at CNN.com)

7 habits of highly successful snackers

CNN:

(RealSimple.com) -- Hint: None of these habits include chips from the vending machine. Learn the rules for getting through the afternoon satisfied and junk-free.

1. Fix your own food

Even if you need to be tied to the mast of your shopping cart (or chained to your desk) to avoid the tempting call of those cellophane-wrapped, curlicue-topped cupcakes, you must resist.

Most ready-made snacks are low in vitamins, nutrients, and protein and high in calories, fat, sugar, and sodium, which can inhibit the body's retention of much needed calcium. (Sports and protein bars are a shining exception.) (click for more...)

Why our salt addiction is hard to kick

(Health.com) -- Americans love salt. And we eat too much of it. So much so that the Food and Drug Administration (FDA) is thinking about limiting the amount of sodium in packaged foods.

Cutting back on sodium would almost certainly be good for the country's health. The average American consumes nearly 50 percent more sodium than experts recommend, most of it from processed foods.

Though it adds flavor and helps preserve food, all that sodium can cause high blood pressure and increase the risk of heart attack, stroke, and other health problems. (Sodium is a component of table salt, but they're not the same thing.)

I do not have time to train for a triathlon

By Meredith Clark
CNN Fit Nation Challenge

“I do not have time to train for a triathlon.” That’s the reality I face every morning when I’m up at 5:30 a.m., trying to squeeze in strength and cardio workouts before the day really gets churning. Those words are a mocking mantra when I make my way to the pool after work instead of catching a half-hour of rest before Bible study, community meetings and events begin that evening.

When parent's good intentions disparage obese children

CNN:

(CNN) -- Twinkies. Fat slob. Gordita.

It didn't stop with the nicknames.

"Eat only half." "Stop eating so much."

For Claudia Garza, these taunts didn't come from schoolyard peers -- they came from her family.

Obese children are 65 percent more likely to be bullied than their peers of normal weight, according to a study published in Pediatrics this month. But teasing about weight is not confined to schools-- it can also occur within the home, according to childhood obesity experts.

Bust that baby bulge -- realistically

CNN:

For the 35-year-old mom in suburban St. Louis, Missouri, and thousands like her, shedding the post-pregnancy baby weight is akin to shoving a boulder uphill (though she'd try that if it worked).

She doesn't feel like supermom. She feels supertired.

"Because I never really got down to my original weight from the first child, the second and third child just made me bigger," she said. "Once you're so far behind, you feel like you're never going to catch up and get back to the old you. Everyone else definitely wants you too, though."

Is food obsession linked to spirituality?

(CNN) -- Her obsession with food arrived early, at the tender age of 11. Then came laxatives and anorexia, weight loss and weight gain, and of course, unfounded diets like consuming only Grape Nuts or downing a hot fudge sundae every day.

She even attempted suicide.

When Diets Deliver By TARA PARKER-POPE

The New York Times:

Ever fantasize about having a personal chef cook up healthful delicious food just for you? In Wednesday’s Dining section, Fred Bernstein decided to try out services that deliver diet meals to your doorstep.

I began noticing the coolers left outside my neighbors’ door each morning. The couple explained they were having diet meals delivered, and that they had tried several companies. I decided to do the same, knowing I would never be able to stick to a diet if I had to do the buying and cooking myself....

Fast food-loving Kuwaitis battle the bulge

CNN:

(CNN) -- In Kuwait, at family gatherings and social events, food is always at the top of the menu.

Friends meet at restaurants two or three times a week and if you don't want to go out, Western fast food chains like Burger King will deliver tasty, high-fat meals to your front door.

At family occasions, the more opulent the spread the greater the social status conferred. Tables groan under the weight of multi-course banquets laid on by competitive hostesses, often aided by maids.

Many who think they’re lactose intolerant aren’t, panel says

CNN:

30 to 50 million Americans fear they are lactose intolerant. But are they?
Most people have some degree of difficulty digesting dairy, experts believe. One recent report suggested that the symptom trigger was not simply consuming dairy, but specifically the amount and the form.
The symptoms of lactose intolerance - diarrhea, abdominal pain, gas and/or bloating - occur after drinking or eating milk products. While most babies are born with enough of a specific enzyme in the small intestine to digest milk, this decreases and levels off as we mature into adults....

TV watching = unhealthy habits for kids

CNN:

(Health.com) -- Young children who watch a lot of TV aren't just missing out on more stimulating activities. They may also be destined for problems at school and unhealthier habits later in life, new research suggests.

Each additional hour of TV that toddlers watch per week translates into poorer classroom behavior, lower math scores, less physical activity, and more snacking at age 10, according to a new study in the Archives of Pediatrics and Adolescent Medicine.

Obese kids more vulnerable to bullies

CNN:

(Health.com) -- Children in Grades 3 through 6 who are obese are more likely to be bullied than their normal-weight peers, a new study has found.

No one who has attended grade school -- or who has even the slightest familiarity with children -- will be surprised by these findings. What is surprising, however, is that obese children are bullied more often even if they possess qualities that can discourage bullies, such as having good social skills or doing well in school....

Guilt-free eating: 10 nutrition myths debunked

(CookingLight.com) -- Some nutrition myths bounce around on crazy e-mail chain letters and pop up on goofy evening news reports. Others fuel the sale of rip-off diet books. Some are so accepted they seem hardwired into our brains. Take deep-fried foods, for example. They're universally bad for you, right? Well, no.

Toys banned in some California fast food restaurants

(CNN) -- A California county on Tuesday became the first in the nation to ban toys from fast food kids' meals high in calories, fat, salt and sugar.

Santa Clara County supervisors voted 3-2 to ban the plastic goodies as promotions in meals with more than 485 calories.

Wells Weighs In freebie

Wells Weighs In participants:

Please be sure to take advantage of the FREE screenings (blood pressure,
cholesterol, and body composition measurement) Bluffton Regional Medical
Center is offering for all Wells Weighs In participants.

Details:
This Saturday (May 1st)
8:00-11:00 am
Located at the hospital
4th Floor Conference Room

Again, these screenings are free for anybody involved in Wells Weighs In.
There is no appointment necessary.

Can laughing give you a workout?

(CNN) -- Rolling on the floor laughing, giggling until your stomach hurts, guffawing and slapping your knees -- sometimes laughing can feel like a workout.

Studies have shown that mirthful laughter, the kind that stems from real joy, relieves stress, lightens mood and confers health benefits.

Since the concept of laughing for health surfaced in the 1970s, studies have indicated it can decrease cortisol and epinephrine (the hormones that regulate stress), help reduce blood vessel constriction and boost immune function.

How to Lose Weight - The Basics of Weight Loss

From About.com:

Despite the way it feels, losing weight isn't a mysterious process. It's a simple matter of burning more calories than you eat. But, if it were really that simple, none of us would have a weight problem, would we? Weight loss can be such a struggle that we start thinking we have to do something drastic to see results -- diets, pills or those weird fitness gadgets on infomercials that promise instant success. The true secret to weight loss is this: Make small changes each and every day and you'll slowly (but surely) lose those extra pounds. The key is to forget about instant results and settle in for the long run....(click for more)

Don't forget about flexibility...

When you think about physical fitness programs, most people focus on
cardiovascular endurance and strength training. Flexibility and
stretching, for most people, come as an after thought. However, most
people don’t realize that flexibility is equally important. Stretching
helps decrease muscle stiffness, increases range of motion, helps to
improve posture, and helps you manage stress (just to name a few).
Still not totally convinced flexibility can make a huge impact in your life? Take a look at the
list below. All of these concerns can be helped through a stretching program.

· I want to manage my stress better
· I want to have a special relaxation time
· I want my daily activities to be easier
· I want to feel less stiff after sitting at work all day
· I want to start & end my day off feeling healthy
· I want to be more stable when I walk
· I want to improve my athletic performance
· I want to reduce my muscle soreness after exercise
· I want to lead a healthy lifestyle

All of these concerns can be helped through a stretching program. If you would like to
achieve any of the above goals, stretching may be just the answer!
Information gathered from the Wellness Councils of America

Wells Teams Weigh-In

Top Teams - April
Top Teams (7% and Higher Weight Loss) - April
18.27%	Team Chuck Wagon
14.91%	The Hipsters
13.93%	Phat Pack
12.55%	Blackford Bootie Busters
12.08%	Salad Shooters
11.55%	The Ys and the Y Nots
10.71%	Pounders
9.43%	Gut Busters
9.42%	Xtreme
9.36%	Star Buucks
8.36%	The Fantastic Fahrvergnugens
8.53%	The 4 Musketeers of Southern Wells
8.39%	Sugar Bend Shakers
8.27%	3 Bikinis and a Speedo
8.06%	Fantastic For Second Shift
7.94%	The Rockets
7.85%	Flabulous Four
7.02%	N.U.T.S.
7.00%	Three Girls & A Guy
6-7% Weight Loss - April
6.49%	The Radically Reducing Reinhards
6.43%	Safetlite
6.30%	Slim Fasters
6.20%	Another Bad Idea
6.13%	# By #
6.12%	S.W.A.T.
6.00%	BAC Fat Cats

Ex-military leaders: Young adults 'too fat to fight'

CNN:

(CNN) -- More than a quarter of young adults are unable to meet physical requirements to join the military, creating a potential threat to national security, a group of retired armed forces leaders said Tuesday.

"It's not drug abuse, it's not asthma, it's not flat feet -- by far the leading medical reason is being overweight or obese," said retired U.S. Air Force Lt. Gen. Norman Seip at a news conference....

U.S. limits urged for salt in processed food

CNN:

Washington (CNN) -- Salt, a staple in most food, could soon be regulated if the Institute of Medicine has its way.

In a new report, the institute, the health arm of the National Academy of Sciences, is calling on the Food and Drug Administration to set national standards for salt added to processed foods and prepared meals in an effort to reduce Americans' consumption of sodium.

Salt consumption, long associated with increased risk of hypertension, heart disease and stroke, would be cut back gradually through a series of incremental reductions intended to help keep flavors consistent....

The acts about dieting

Wikipedia:

Dieting is the practice of ingesting food in a regulated fashion to achieve or maintain a controlled weight. In most cases dieting is used in combination with physical exercise to lose weight in those who are overweight or obese. Some athletes however aspire to gain weight (usually in the form of muscle). Diets can also be used to maintain a stable body weight....

Eat This Not That

Have you seen this popular series of books by David Zinczenk (with Matt Goulding)? With several published books covering different categories of what to eat, these books have caught the attention of main stream media. Even Rachel Ray, Dr. Oz, and Ellen DeGeneres, to name a few, are taking notice.

Below are a few surprising “Eat This Not That” findings:
Soups
Eat This: Healthy Choice Country Vegetable
Not That: Progresso Tomato Basil
Pasta Sauces
Eat This: Barilla Tomato & Basil, Classico Roasted Red Pepper Alfredo
Not That: Prego Traditional, Bertolli Alfredo Sauce
Wholesome Cereals
Eat This: General Mills Cheerios, General Mills Fiber One Raisin Bran Clusters
Not That: Quaker Life, Kellogg’s Raisin Bran, General Mills Basic Four
Bread Loaves
Eat This: Pepperidge Farm Very Thin White, Nature’s Own Double Fiber Wheat
Not That: Wonder Classic, Arnold Double Fiber 100% Whole Wheat
I
f you would like to flip through these books during your next workout at the YMCA, stop by the
Welcome Desk . We will have them available for you to look through. You are sure to be
surprised by some of the caloric and fat findings!

America: You need to get in shape

Did you know…

· Americans are the heaviest of people in developed countries. The U.S. surgeon general has called obesity a national epidemic.

· The number of overweight people in the world—1.1 billion—now equals the number of undernourished people.

· Every gram of fat equals 9 calories.

· 61% of Americans are overweight.

· Every gram of carbohydrate or protein equals 4 calories

Portion Sizes

You may be quite surprised at how much you are served vs. what is an actual
serving. Following serving suggestions can have a huge impact on your health &
your ability to lose weight. Check out how what we typically eat as a serving
compares to what is actually one serving.

What you’re served: 40 Tortilla Chips, 400 calories, 20 grams fat
What’s one serving: 10 Tortilla Chips, 100 calories, 5 grams fat
What you’re served: 24 oz. Soda, 310 calories, 0 grams fat
What’s one serving: 12 oz. Soda, 155 calories, 0 grams fat
What you’re served: 4 Slices (14”) Pizza, 920 calories, 36 grams fat
What’s one serving: 2 Slices Pizza, 460 calories, 18 grams fat
What you’re served: Large 4 oz. bagel (plain), 320 calories, 3 grams fat
What’s one serving: 1.5 oz. bagel (plain), 120 calories, 1 gram fat
*2 tablespoons cream cheese adds 100 calories and 10 grams fat
What you’re served: 5 oz. Cookie, 700 calories, 20 grams fat
What’s one serving: 1 oz. Cookie, 140 calories, 4 grams fat
*Chocolate Chip Cookie
What you’re served: Jumbo popcorn (30 cups), 1650 calories, 93 grams fat
What’s one serving: 3 Cups popcorn, 165 calories, 9 grams fat
*This example describes unbuttered popcorn. 6 Tbsp. butter adds 610 calories, 69 grams fat

Goal Setting

Whether you are trying to start activity for the first time, begin a different exercise routine, or practice healthy eating habits, think of the person you’d like to be 3 months from now. What is your GOAL?
When thinking of a goal for your health and well being, keep in mind that your goals must be…
· Consistent with your values
· Specific & concrete
· Ambitious yet achievable
· Scheduled with completion dates
· Regularly revisited to assess progress
· Celebrated when achieved
· Important to you
· Within your power to make happen
· Clearly defined with a specific action plan
· Made up of smaller steps
On your wellness journey, you may find yourself experiencing road blocks. Have you hit any of these road blocks yet?
· Pushback: The natural human resistance to change
· Rationalization: Blaming failure on circumstances
· Projections: Blaming failure on other people
· Procrastination: Putting off until tomorrow what you can accomplish today
· Creative Avoidance: Dodging responsibility by not facing it

Being aware of our challenges or “road blocks” will help us overcome our obstacles and reach our goals.
Push on! Don’t give up! Stay strong!

FITT Principle

The FITT Principle describes how to safely apply the principles of overload and
progression:
Frequency is how often a person performs the targeted health-related physical
activity. For each component of health-related fitness, a safe frequency is 3-5 times a
week.
Intensity is how hard a person exercises during a physical activity period. Intensity
can be measured in different ways, depending on the related health component. For
example, monitoring heart rate is one way to gauge intensity.
Time is the length of the physical activity.
Type or specificity, refers to the specific physical activity chosen.
FITT Principle for Muscular Strength
F– Weight train 2-4 times per week
I– Select a weight that you can lift at least 8 times but no more than 12 times. The
weight being lifted is called the resistance. Each lift is called a repetition. Repetitions
are the number of times an exercise is repeated. A fixed number of reps followed by a
rest period is called a set. Rest periods are between 1 and 3 minutes long. Do 1-3
sets of 8-12 reps for all of the major muscle groups.
T– A total workout can be about 30-60 minutes.
T– Anaerobic activities such as weight lifting and sit ups tend to develop muscular
strength & endurance.
To build strength, you should lift heavier weights (more resistance) with fewer
(3-8) repetitions.
FITT Principle for Cardiovascular Endurance
F– Exercise 3-5 times per week.
I– Train at 60-80% of target heart rate zone.
T– 20 to 60 minutes per session is recommended.
T– Any aerobic activity that keeps heart rate within your target heart rate zone is good.
For more workouts using the FITT Principle, visit the website below.
References:
AAHPERD, (1999). Physical Education for Lifelong Fitness: The Physical Best
Teacher’s Guide, Champaign, IL: Human Kinetics; pgs 78-79
http://schools.lwsd.org/lwhs/users/staff/moe/FITT%20Principle.pdf
Don’t forget…
The next weigh
-in is
Thursday March 18!
6:30-8:30 am @ YMCA
4:00-7:00 pm @ The
First Presbyterian
Church

Top 10 “Super Foods” for Women:

1. Wild Alaskan Salmon
2. Wild Blueberries
3. Oats
4. Broccoli
5. Walnuts
6. Avocados
7. Red Beans
8. Greek Yogurt
9. Olive Oil
10. Dark Chocolate

For details into why these items are labeled as “Super Foods” and the serving sizes of each, check out the Jan/Feb 2010 issue of Health Magazine.

ReThink Your Drink!

Beverages are an important part of your diet. They are mostly water, a nutrient that’s
essential to life. In fact, about 70% of your total body weight is water and, most, if not all
of your bodily functions depend on it. When choosing beverages you should try to make
them count as healthful contributions to your diet. Your best beverage choices are
water, low-fat milk or 100% juice, instead of soda, sugary fruit drinks or sports drinks,
which are high in calories.
How much sugar is in that soda?
You can easily translate the amount of sugar in soda from grams to teaspoons. A typical 20 oz. soda usually
contains a total of 87 grams of sugar. Knowing that four grams is equal to 1 teaspoon, you can figure out that
there are about 22 teaspoons of sugar in that 20 oz. bottle of soda. That’s a lot of sugar!
Juice & Juice Drinks
100% fruit or vegetable juice provides Vitamin C and in some cases, Vitamin A and other nutrients. But one
serving of juice a day (¾ cup) is enough as juice can be high in calories. Make sure to read the label and choose
100% juice. Many juice-like or punch drinks are less than 10 percent juice and contain mostly sugar, water and
are high in calories and of little nutrient value.
Tips for making wise choices
· Include milk as a beverage at meals. Choose fat-free or low-fat milk.
· If you usually drink whole milk, switch gradually to fat-free milk, to lower saturated fat
and calories. Try reduced fat (2%), then low-fat (1%) and finally fat free (skim).
· If you drink cappuccinos or lattes -- ask for them with fat-free milk.
· As a replacement for soda or sports drinks, dilute 100% juice with water and ice for a
refreshing drink.
· Get in the habit of carrying water with you wherever you go to avoid stopping to buy bottled soda.

Source: Purdue Extension www.extension.org

Make-it-through-the-Day Desk Drawer Stashes

At work and you feel like you need food NOW? Rather than reaching for the
change for the vending machine, reach in your desk draw and be ready when
hunger strikes…

· Instant Oatmeal packets in flavors such as cinnamon, apple, banana, or
blueberry
· Vegetable, bean, split pea or lentil soup in heat-and-serve cans or instant
dry soup cups
· Small packs or cans of water-packed tuna and small cans of veggies
(don’t forget the can-opener!)
· Light microwave popcorn
· Raisins, dried apricots and single-serve shelf-stable containers of peaches
or pears packed in water or juice
· Single-serve containers of 100% fruit juice such as orange juice

For more information on healthy snacks:

MyPyramid

USDA’s Food & Nutrition Information Center

Fruits and Veggies: More Matters

Purdue Extension

INShape Indiana

Indiana Dairy Council

Wednesday is National Start Walking Day

FORT WAYNE, Ind. (WANE) - Wednesday is National Start Walking Day. The American Heart Association is kicking off the walking season with a community walk around Parkview Field.

One lap around the ballpark equals a third of a mile.

According to studies by the American Heart Association, every hour of physical activity can add up to two-hours to your life expectancy.

Breakfast: The most important meal of the day

Breakfast literally means “to break the fast”. After a night’s rest, your blood sugar, or glucose levels, are very low since you’ve been asleep without a meal for 6-10 hours. Your body is basically running on empty in the morning. Having donuts and sugary products will give you a quick spike in glucose, followed by a large drop, and then leave you hungry again, leading to weight gain.

What happens when we don’t supply our brains with enough energy for the day? We tend to
become irritable, lethargic, and even develop headaches. The best solution to avoid these things is to make sure our body has the calories and nutrients it needs to help us think clearly the whole day. The best place to start is with breakfast.

A healthy breakfast can be as simple as a banana and peanut butter sandwich. Make the bread whole-grain and you have an even healthier meal.

A healthy breakfast can improve our attention and concentration on our morning tasks. This is especially important for school aged children. Teachers often report that children who don’t eat breakfast become restless and inattentive by late morning.

Eat This Not That

Have you seen this popular series of books by David Zinczenk
(with Matt Goulding)? With several published books covering
different categories of what to eat, these books have caught the attention of main stream media. Even Rachel Ray, Dr. Oz, and Ellen DeGeneres, to name a few, are taking notice.

Below are a few surprising “Eat This Not That” findings:
Soups~

Eat This: Healthy Choice Country Vegetable
Not That: Progresso Tomato Basil
Pasta Sauces
Eat This: Barilla Tomato & Basil, Classico Roasted Red Pepper Alfredo
Not That: Prego Traditional, Bertolli Alfredo Sauce
Wholesome Cereals
Eat This: General Mills Cheerios, General Mills Fiber One Raisin Bran Clusters
Not That: Quaker Life, Kellogg’s Raisin Bran, General Mills Basic Four
Bread Loaves
Eat This: Pepperidge Farm Very Thin White, Nature’s Own Double Fiber Wheat
Not That: Wonder Classic, Arnold Double Fiber 100% Whole Wheat

If you would like to flip through these books during your next workout at the YMCA, stop by the
Welcome Desk . We will have them available for you to look through. You are sure to be
surprised by some of the caloric and fat findings!

ReThink Your Drink!

Beverages are an important part of your diet. They are mostly water, a nutrient that’s
essential to life. In fact, about 70% of your total body weight is water and, most, if not all
of your bodily functions depend on it. When choosing beverages you should try to make
them count as healthful contributions to your diet. Your best beverage choices are
water, low-fat milk or 100% juice, instead of soda, sugary fruit drinks or sports drinks,
which are high in calories.
How much sugar is in that soda?
You can easily translate the amount of sugar in soda from grams to teaspoons. A typical 20 oz. soda usually
contains a total of 87 grams of sugar. Knowing that four grams is equal to 1 teaspoon, you can figure out that
there are about 22 teaspoons of sugar in that 20 oz. bottle of soda. That’s a lot of sugar!
Juice & Juice Drinks
100% fruit or vegetable juice provides Vitamin C and in some cases, Vitamin A and other nutrients. But one
serving of juice a day (¾ cup) is enough as juice can be high in calories. Make sure to read the label and choose
100% juice. Many juice-like or punch drinks are less than 10 percent juice and contain mostly sugar, water and
are high in calories and of little nutrient value.
Tips for making wise choices
· Include milk as a beverage at meals. Choose fat-free or low-fat milk.
· If you usually drink whole milk, switch gradually to fat-free milk, to lower saturated fat
and calories. Try reduced fat (2%), then low-fat (1%) and finally fat free (skim).
· If you drink cappuccinos or lattes -- ask for them with fat-free milk.
· As a replacement for soda or sports drinks, dilute 100% juice with water and ice for a
refreshing drink.
· Get in the habit of carrying water with you wherever you go to avoid stopping to buy bottled soda.
(Source: Purdue Extension www.extension.org)

Registered Dietician at YMCA this Saturday

Wells Weighs In participants:

This Saturday, April 3rd, at 9:00 Judy Tillapaugh will be at the Wells
County YMCA. Judy is a Registered Dietician and will be sharing
information about nutrition. Judy was scheduled to speak to a group here
at the YMCA, but recently this group has opened it up to Wells Weighs In
participants! Please plan on coming to this presentation as it will be
very informative. This presentation can help with losing weight, eating
healthier, etc. Know someone who could benefit from this type of
information???? Bring them along!!! No charge for friends or family
members.

Hope to see you on Saturday!

Ps: Can you share this information with your team? Thanks!

Nikki Surbaugh
Wells County YMCA Program Director
1935 N Main Street Bluffton, IN 46714
260.565.9622
We Build Strong Kids, Strong Families, & Strong Communities

Breakfast: Most Important Meal of the Day!

Here are some quick “run-out-the-door”
breakfast ideas you can fix for yourself and
your family:

· Whole-grain raisin toast w/ peanut butter
· Whole-grain bagel or English Muffin w/ fruit
spread
· Low-fat yogurt
· Low-fat granola or granola bars
· Whole-grain pancakes or waffles w/ fruit
spread (instead of syrup)
· Whole-grain pitas w/ scrambled egg low fat
cheese
· Smoothies made w/ fresh fruit
· Low-fat milk & a piece of fruit
· Fresh fruit

Make-it-through-the-Day Desk Drawer Stashes

At work and you feel like you need food NOW? Rather than reaching for the
change for the vending machine, reach in your desk draw and be ready when
hunger strikes…
• Instant Oatmeal packets in flavors such as cinnamon, apple, banana, or
blueberry
• Vegetable, bean, split pea or lentil soup in heat-and-serve cans or instant
dry soup cups
• Small packs or cans of water-packed tuna and small cans of veggies
(don’t forget the can-opener!)
• Light microwave popcorn
• Raisins, dried apricots and single-serve shelf-stable containers of peaches
or pears packed in water or juice
• Single-serve containers of 100% fruit juice such as orange juice


The YMCA is offering a new Kickboxing class on Wednesday Nights at 7:00pm.
Child Watch will be available for the class. Great for men & women!
Check it out!

If you’re like most people, snacking can lead to trouble when trying to eat healthy.
Below are some creative & healthy snacks:


• Cinnamon toast & apple juice
• Cheese slice with fruit cup
• Cereal & skim milk
• Gingersnap cookie & applesauce
• Blueberry muffin with orange juice
• Wheat crackers with cottage cheese
• Frozen banana with fruit juice
• Apple slices and peanut butter
• An orange
• 2/3 cup chocolate puffed cereal
• Potatoes sliced into French fry shapes
and baked at 450 degrees for 25 minutes
(turn once). Serve with Salsa.
• 10 cashews
• String cheese
• Baby carrots
• Peanut butter toast with milk
8 oz nonfat yogurt
• 1 hard boiled egg
• Watermelon cubes
• 3/4 c oat ring cereal, any flavor, mixed
with 1 T dried fruit
• Graham crackers with milk
• Raw cauliflower or broccoli
• 1 baked apple
• 1 serving of cocoa flavored instant
oatmeal
• 1 small baked potato with 1/2 cup salsa
and 2 T fat-free sour cream
• A refreshing frozen 100% fruit juice bar.
Try strawberry, orange, or pineapple.
• Lean roast beef, ham, or turkey rolled up
in a whole wheat tortilla plus a handful of
cherry tomatoes
• Baked Tortilla chips and black bean dip
If you’re like most people, snacking can lead to trouble when trying to eat healthy.
Below are some creative & healthy snacks:

Wells Weighs In #7

Results from 2nd Weigh-in March 18:

Team name weight loss (gains are annotated)

Team Chuck Wagon 12.28%
Phat Pack 11.72%
The Hipsters 10.84%
Blackford Bootie Busters 10.27%
The Y's and the Y Nots 10.05%
Salad Shooters 9.39%
Xtreme 8.27%
Pounders 8.05%
Gut Busters 7.87%
The 4 Musteteers of Southern Wells 7.35%
Scale Down My Calories 7.32%
Safelite 6.84%
Transformation 6.57%
The Fantastic Fahrvergnugens 6.50%
Flabulous Four 6.39%
Star Buucks 6.26%
The Rockets 6.02%
The Radically Reducing Reinhards 6.00%
Slim Fasters 5.93%
Victory Bound 5.88%
Thin Mints 5.62%
# By # 5.62%
Double Chin & The Thinners 5.48%
S.W.A.T. 5.41%
Four Stars 5.36%
Hylines Hens and Hotties 5.30%
Mission Possible 5.29%
No Name (Pink Power) 5.28%
Three Girls & A Guy 5.16%
Fat Freedom Four 5.15%
Fantastic for 2nd shift 5.15%
Slim Chicks 5.08%
Power Puff With Mojo 5.01%
Think Thin 4.90%
Dietary Divas 4.78%
Angels of Meadowvale 4.74%
BAC Fat Cats 4.73%
The Overtimers 4.72%
N.U.T.S. 4.69%
Bow's Bulging Belts 4.60%
Beet Cake 4.47%
Meadowvale's Fab 4 4.46%
Victorious Secrets 4.44%
Tons of Fun 4.38%
Miller/Cook 4.37%
The Brownies 4.19%
Calorie Crunchers 4.17%
Peds Pretties 4.16%
Tator Tots 4.13%
Weigh 2 Go 4.07%
BFF's 4.06%
Beer Busters 3.93%
Mama's Family 3.88%
Another Bad Idea 3.84%
We Used to be Fat 3.82%
Sure Fire Winners 3.82%
Sugar Bend Shakers 3.75%
Sister Chicks at the YMCA 3.70%
Walking Waffles 3.62%
R & C 3.60%
Waist Aways 3.53%
Z - Town Tubbies 3.49%
The Wacky Walkers 3.47%
Pink Ladies 3.47%
Tons "ER" Fun 3.46%
Wisconsin Curds & Weigh 3.38%
All 4 Losing It! 3.37%
Great Expectations 3.34%
Healthy & Wealthy Wannabees 3.31%
50/50 3.31%
3 Gals & A Pal 3.30%
Quarter Pounders 3.28%
Weight 4 It 3.25%
Two Men, Two Women 3.21%
Sanitas Mama's 3.21%
Waistline Warriors 3.19%
Lumpy, Bumpy, Wiggly & Giggly 3.13%
The Classic Cut's Girls 3.07%
Chicks & Chips 3.07%
Extension Dimensions 3.03%
Booty Busters 3.00%
Scale Stoppers 2.89%
Shrinking Waters 2.88%
1/2 Tons 2.81%
Muffin Tops 2.68%
The Biggest Losers 2.59%
P & P 2.57%
Stormin Normans 2.52%
Easy Money 2.49%
3 Bikinis & A Speedo 2.46%
No Name (The Pudge Reduction Crew) 2.45%
News Banner Paper Weighs 2.29%
The Loosers 2.27%
The Desperados 2.27%
Team Losealots 2.23%
The Go Getters 2.21%
M & M's 2.19%
Lighten Up! 2.10%
The Winning Losers 2.01%
Rollie Pollies 2.01%
LCP Pals 1.97%
Bringing Sexy Back 1.87%
Bulldogs 1.85%
Back In the Day 1.83%
No Name (Weightless Four) 1.78%
Flab 4 1.73%
Christian Not Lites 1.71%
3 Gals & 1 Guy 1.68%
Bailey/Diehl 1.67%
Rock Stars 1.62%
3 Chicks and a Studmuffin 1.62%
Aluminators 1.61%
Cookie Crunchers 1.50%
Moms and Me, Two 1.45%
Team TUGS 1.24%
Big Bones 1.21% gain
The Overcomers 1.19%
Cindy's Fabulous Four 1.17%
Chews to Lose 1.15%
He Rolled the Pounds Away 1.07%
Losers 4 0.99%
Cupcake Cuties 0.95%
The Buckeyes 0.94%
Chunky Monkies 0.89%
The Leftovers 0.85%
2 F 2 G 0.81%
The Abuless Four 0.72% gain
Portion Control 0.65%
OES - Rockers 0.60%
BBHS 0.55%
Beauties and the Beast 0.37% gain
Going All The Weigh 0.30% gain
X Box Junkies 0.26%
The Chub Club 0.14% gain
Mission Slim Possible 0.00%

Calorie counts will be accessible online

WASHINGTON (AP) — That Caesar salad you’re about to eat? It’s 800 calories, and that’s without the croutons. The fettuccine alfredo? A whopping 1,220 calories. You may choose to ignore the numbers, but soon it’s going to be tough to deny you saw them.
A requirement tucked into the nation’s massive health care bill will make calorie counts impossible for thousands of restaurants to hide and difficult for consumers to ignore. More than 200,000 fast food and other chain restaurants will have to include calorie counts on menus, menu boards and even drive-throughs.
The new law, which applies to any restaurant with 20 or more locations, directs the Food and Drug Administration to create a new national standard for menu labeling, superseding a growing number of state and city laws. President Barack Obama was expected to sign the health care legislation Tuesday.
The idea is to make sure that customers process the calorie information as they are ordering. Many restaurants currently post nutritional information in a hallway, on a hamburger wrapper or on their Web site. The new law will make calories immediately available for most items.
“The nutrition information is right on the menu or menu board next to the name of the menu item, rather than in a pamphlet or in tiny print on a poster, so that consumers can see it when they are making ordering decisions,” says Iowa Sen. Tom Harkin, chairman of the Health, Education, Labor and Pensions Committee, who wrote the provision.
It was added to the health bill with the support of the restaurant industry, which is facing different laws from cities and states. Sue Hensley of the National Restaurant Association says it will help restaurants better respond to their customers.
“That growing patchwork of regulations and legislation in different parts of the country has been a real challenge, and this will allow operators to better be able to provide their information,” she said.

Wells Weighs In

Guest speaker for March, Laura Motyer

This month’s guest speaker for the evening weigh in will be Laura Motyer. She will be speaking at 5:30pm about the science behind permanent weight loss and building your metabolism. Ever wonder why you are not losing weight when you’re exercising and eating fewer calories? This is a struggle for so many and Laura will clue us in on what we need to know in order to not sabotage ourselves when trying to lose fat.

Laura is a personal trainer, figure coach, and a group exercise instructor at the YMCA. Laura’s knowledge about losing body fat and improving your health is extensive and we are so lucky to have her share her insight with us! This is sure to be a wonderful session. Do your best to attend – we are in for a treat.

Also, I failed to include the noon weigh in time on Monday’s newsletter. There will still be a weigh-in session atBluffton Regional Hospital from Noon-2:00. Again, the weigh in times and locations are:
6:30-8:30 am YMCA
Noon-2:00 pm Hospital
4:00-7:00 pm Presbyterian Church
5:30 pm Guest Speaker – Laura Motyer

--Nikki Surbaugh

Do chores, burn calories

MILWAUKEE, WI – It’s been a long and stormy winter and snow has found its way to almost all of the 50 states. But, finally, spring is on its way. Daylight lasts longer, temperatures are getting warmer, and there’s more energy in the air. The start of a new season is a great time to renew weight-loss and fitness resolutions. TOPS Club, Inc. (Take Off Pounds Sensibly), the nonprofit weight-loss support organization, shares the following tips for springing into a healthier, active, better-for-you lifestyle.
Springtime chores and activities are great ways to burn calories and jumpstart activity. Housework, especially if done to fast music, gets the body moving and the home ship-shape, too. Undertake an old-fashioned spring cleaning from top to bottom, and do it with intensity. Stretch high and bend low, extend your arms, and move as much and as fast as possible. Wash the windows, scour the grout, clean the oven, declutter the closets, sweep out the garage, and more. You’ll not only feel a sense of accomplishment, but you’ll have burned some calories, stretched and toned muscles, as well as brightened up your indoor environment.
From the inside, move outside. Springtime is a great time to get fit through a walking program. Even gym regulars find that engaging in a walk through the neighborhood or park in fresh air is invigorating. For those who have been sedentary, start slow and walk only as far as it feels comfortable. Build up walking time gradually. Don’t forget to warm up before and cool down after to reduce stress on muscles. Wear walking shoes and dress in loose-fitting, comfortable clothing, appropriate for the weather. When walking after dark, wear bright colors or use reflective tape for motorists to see.
As winter winds down, plan for a home-grown vegetable garden. Order seed catalogs and visit the local garden center to get inspired. Nothing tastes as good, or is better for you, as when it is fresh from the garden. Large parcels of land aren’t needed. Utilize small containers to grow almost any vegetable or herb on a balcony or patio. Even a windowsill can accommodate a vegetable that is frequently harvested, such as herbs and lettuce, and tomatoes can be grown from the bottom of a hanging planter. If natural sunlight is at a minimum, use grow lights, available from a garden center, which also is a great place to get advice on starting a garden.
If flowers are your thing, plan out new beds or recultivate old ones. You’ll be getting exercise and enhancing the aesthetics of your yard at the same time.
Here are common springtime activities and the amount of calories each burns if done for 30 minutes:
• Watering lawn or garden; 63 calories
• Fertilizing yard: 104 calories
• Mopping: 146 calories
• Scrubbing floors: 159 calories
• Sweeping: 167 calories
• Weeding: 167 calories
• Planting seedlings: 188 calories
• Trimming shrubs by hand: 188 calories
• Laying sod: 209 calories
• Cleaning gutters – 209 calories
• Painting – 209 calories
• Mowing lawn (walk behind power mower): 230 calories
• Gardening: 134 calories
Getting a fresh start with these springtime activities, coupled with a healthy eating plan, is a positive way to move weight-loss goals forward in 2010.
TOPS Club Inc. (Take Off Pounds Sensibly), the original, nonprofit weight-loss education and support organization, was established more than 62 years ago to champion weight-loss support and success. Founded and headquartered in Milwaukee, Wis., TOPS promotes successful weight management with a philosophy that combines healthy eating, regular exercise, wellness education, and support from others at weekly chapter meetings. TOPS has about 170,000 members in nearly 10,000 chapters throughout the United States and Canada, and several chapters in Europe.
Visitors are welcome to attend their first TOPS meeting free of charge. To find a local chapter, view www.tops.org or call (800) 932-8677.

Inspiration from Will Smith

Whether you like him or not, this video is inspirational. Give yourself about 10 minutes to watch this. Much of what he is saying relates not only to life in general, but also to weight loss and the journey to living a healthier lifestyle.

Share what you think!

Click here to view.

Welcome!

Welcome to the Wells Weighs In Blog! This space is for the Wells Weighs In Community to share thoughs, challenges, ideas, and experiences with each other. Please feel free to comment and post.

As the YMCA, we plan on sharing health tips, recipes, interviews, and news/updates about Wells Weighs In or the YMCA.

So keep checking back for updates!

Deadline looms for Wells Weighs In

The deadline for registering for what is being billed as the first annual Wells Weighs In Challenge is drawing near.
Teams must register by Thursday, Jan. 21, but are encouraged to pre-register before the actual weigh-ins. “Those teams who wait to register on Jan. 21 will most likely be waiting in line,” a spokesperson for the organizers said.
The Wells County YMCA, in cooperation with several local businesses, has organized a program to raise health awareness and help people lose weight after the holidays.

The “Wells Weighs In Challenge” will offer a team of four people a $1,000 prize for the biggest percentage of weight loss between January 21 and May 20, 2010. Besides the YMCA, other sponsors are the Caylor Nickel Clinic, P.C., Bluffton Regional Medical Center, the Purdue Extension office and The News-Banner.

Teams of four people will agree to attend four weigh-in dates. The sponsors will offer information and instructions on healthier lifestyles and weight loss, blood screening work at the initial weigh in, and the YMCA will offer participants free limited use of their facilities during the contest period. There is an entry fee of $40 per team.
The initial weigh in, which requires all members of the team to be present, will take place on Jan. 21 from 6:30 to 8:30 a.m. at the YMCA and from 4 to 7 p.m. at Bluffton Regional Medical Center. Forms, which have been printed in the News-Banner, are also available at the YMCA. Pre-registration is encouraged; forms and entry checks should be submitted to the YMCA.
More information is available by contacting Nikki Surbaugh at 565-9622.

Wells Weighs In Community Challenge!

The Wells County YMCA presents the Wells Weighs In challenge. This is a community challenge for friends and families to team up and start moving! They will have the opportunity to track their wellness, win prizes and meet new people. Did I mention the team with the highest weight loss percentage receives the $1,000 grand prize?

Download our registration form and get started today!