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