July Food School:
Friday, July 11, 18 & 25th - 1:00PM @ WCHD
Walk @ Lunch Results
The results of our six week challenge are in, and the statistics show great success!
101 individuals accepted the challenge to walk the specified minimum amount of time.
48 participants were involved in the data collection portion of the project. Statistics were taken at the the beginning and end of the six week period with weight, waist measurements, distance walked and blood pressure recorded. Here are the Numbers:
Total combined miles walked - 4,997 Average steps per day - 8,484 30 participants lowered their systolic (top), Blood Pressure by an average of 12 points. 30 participants lowered diastolic (bottom), Blood Pressure by an average of 7 points. 27 participants lost a total of of 120.8 lbs. or an average of 4 pounds each. 25 participants lost a total of 49.95 inches around the waist, an average of 2 ea.
Our awards celebration May 15th was also a great time where prizes were awarded and many members brought their favorite healthy food dish to be shared with all.
We would like to thank all who helped to make this project possible. The Snowshoe Foundation, Change the Future WV/Jeremy Wanless, G&R Grocery, The Custard Stand, Webster County Memorial Hospital, Angel Green, Nonie Roberts, Lisa Hardway, Mike Hall, Donna Murrello, Elaine Hamilton, Cindy Barbe, Jeanie Clouser, Nina Bush, Betsy Morris, Theron Hamrick, Mickey Janowski and all who helped in any way.
We encourage all participants to continue walking. Plans are to continue this quality of life project so make sure to look for our 2015 Walking Challenge next spring. In the meantime the Webster Fitness Center is currently hosting a walking group that walks twice weekly. Please call 304-847-7717 for more information.
Congratulations to all whom participated and improved their health!
Summer Steps Walking Program
All West Virginians are invited to participate in the 3rd annual Summer Steps walking program June 1 - August 31. Summer Steps motivates West Virginians to be more active in the communities where they work, live and play. YOU decide how active you want to be and track daily steps on an online tracker at www.fh.ext.wvu.edu/summer-steps
Summer Steps is as easy as 1-2-3.
Register for your free account. Select the county for which you want to participate
Track your steps
Be active in your own way. Count every 20 minutes of physical activity as one "mile". All activity counts - biking, swimming, working out and of course walking.
Help Webster County be a winner. The county with the most "mileage" will receive a community sign and designation as a "Live Well West Virginia Community". Also, a free walkability study will be be conducted by the WVU Extension Service.
Walk @ Lunch 2014 Week 6 Newsletter
Include Walking in Your Everyday Activities
Article contributed by Mike Hall, WVU Extension
“Walking at Lunch” will soon be ending, but that doesn’t mean that you should stop walking. Many participants will have increased their walking because of this program and may not have the motivation to continue to dedicate some of their day to walking. Others may not have started because they just didn’t want to walk or considered themselves to be too busy to walk. Consider some of these ideas to include more walking in your everyday activities:
* When shopping, park your car as far away as you can from where you are going
* Take the stairs instead of the elevator or escalator whenever you can
* Use a push lawn-mower rather than a rider
* Carry your own groceries instead of letting the clerk do it for you
* When shopping at the mall, park at one end of the mall, walk all the way to the other end, and then shop back to your car
* Do some sit-ups, push-ups, squats, or jumping jacks, or use a ski-machine or treadmill while watching TV
* Instead of driving with your spouse to a nearby destination, leave a bit early on foot, meet them there, then catch a ride back home.
And of course, you can always continue the daily habit of walking developed over the past six weeks or join another no-cost walking program such as the Walking Club hosted by the Webster Fitness Center.
Building Muscle for Weight Loss and Good Health
Article contributed by Lisa Leigh Hardway, Certified Health Coach
Before we look at muscle as a necessary component of weight loss, let’s take a quick look at muscle in connection with good health.
Muscle is essential to good health. Muscle provides support for our skeleton. Building muscle can also build bone strength, very important for many women at risk of osteoporosis. Muscle is essential for maintaining the ability to perform activities of daily living as well as the ability to perform recreational activities.
Maintaining or building muscular strength can be done at any age - yes, any - and is essential to making the best of the aging process.
Also, muscle is essential for maintaining our metabolism. Muscle is living tissue and burns calories every minute of every day, even when we are inactive or sleeping.
The aging process slows us down and often brings weight gain, but we have healthy ways to combat this. As young as twenty-two years of age we begin losing muscle (even at this early age the aging process has begun). Losing muscle results in strength and endurance loss as well as a lower metabolism. By the time we reach middle age or old age we may have substantially lowered our metabolism, making it nearly impossible to maintain a healthy weight. This may also apply to younger individuals who have led an inactive life.
Where muscle on adults is concerned, we are either building it or losing it – and losing muscle has serious consequences – consequences that are almost always avoidable.
Building muscle does not require going to the gym, although properly using gym equipment can certainly make the job easier. Building muscle does require regular exercise that involves lifting/moving weight. Body weight exercises, such as push-ups, squats, lunges, and crunches are great for building muscle. Some exercise equipment is inexpensive and easy to use at home, such as resistance tubing or bands. Working your muscles to the point of fatigue is the most effective way to build, or rebuild muscle tissue.
Before beginning a strength training program make sure you understand how to protect yourself from injury during exercise.
Note: The Webster County Health Department would like to thank the following individuals for their contributions to the Walk @ Lunch Weekly Newsletters: Lisa Leigh Hardway, Mike Hall, Rhonda Hayhurst and Nonie Roberts. We appreciate their contributions.
Walk @ Lunch 2014 Week 5 Newsletter
Walking Lowers Risk of Disease by Reducing Physical Inactivity and Obesity
The breadth of positive health benefits that a person gains from walking comes as a result of reducing physical inactivity, overweight and obesity. The risk of developing many diseases such as high blood pressure, stroke, diabetes, heart disease, and cancer increases as physical inactivity and weight increases.
According to the American Cancer Society, results of extensive literature reviews show that a lack of sufficient physical activity has been associated with a 30 - 40% increased risk of colon cancer, postmenopausal breast cancer and endometrial cancer. Also, weight gain from being physically inactive leads to increases in risk for a whole host of other cancers as well.
The American Heart Association says that physical inactivity is a risk factor for heart disease and people who have excess body fat – especially if a lot of it is at the waist – are more likely to develop heart disease and stroke even if they have no other risk factors.
While walking is a great way to maintain your weight, walking an hour at a moderate pace can help burn stored fat and build muscle. But in order to lose weight, you need to decrease the amount of calories you eat and increase your activity. It is important to know how many calories you burn while walking in order to calculate how many calories you should be eating each day. A male weighing 180 pounds burns about 100 calories per each mile. A 120 pound female burns 65 calories per mile. Most benefits from walking happen when walking continuously for 30 minutes or more at a brisk pace for a distance of about 1.5 to 2 miles. Walking most days of the week will burn an extra 1000 to 3000 calories, burn stored fat and help boost metabolism.
Keeping Track of What You Eat
The bottom line is simply this - anyone can over-eat any exercise program.
In order to lose weight a person has to burn more calories than they eat - day after day, week after week, until the desired weight loss has occurred.
The way to true success, getting it off and keeping it off, is making sure that daily exercise is part of your weight loss and weight maintenance plan.
There is only one way to be sure that you eat fewer calories than you burn. It doesn’t have to be hard, but it does have to be done - you have to keep track of what you eat, how much you eat, and how many calories you burn (from daily activities as well as your exercise program).
Last week’s article on protein discussed using your hand as a guide to how much protein and healthy carbohydrates a person should eat at every meal and snack. This is probably the easiest way to keep track of what you eat and how much you eat. Here is a review. Every time you eat - every meal and every snack - follow this guide:
? Protein - eat lean protein that is the size, including the thickness, of your palm.
? A lean, un-coated pork chop
? A lean hamburger patty or a lean steak
? A lean chicken breast
? Eggs, low-fat cottage cheese or cheeses sticks, or low-fat greek yogurt (unsweetened)
? Carbohydrates - Eat healthy carbohydrates that equal, approximately, the size of your entire hand (for most folks about one or one-and-a-half cups). Some examples:
? Green leafy vegetables, tomatoes, squash
? Cauliflower, broccoli, red or green cabbage
? Green, red, yellow, or orange peppers
? Berries and/or kiwi
? Small apple, orange, or half grapefruit
? Fat - Eating good fats is essential for good health. When adding fat to your meal or snack use your thumb as your guide. From the top knuckle to the top of your thumb is your portion guide for eating healthy fats (For most ladies this about a tablespoon and for most men about one-and-a-half tablespoons). Some examples:
? Olive oil (NOT vegetable oil)
? Coconut oil
? Real butter (NOT margarine)
? Occasionally - Lard or bacon grease (NOT Crisco)
Of course you can count calories if you prefer.
But uing this plan as a guide to portion control is an effective and easy plan to use. Nothing to weigh or measure, add or subtract. Nothing to write down and very easy to remember. Best of all, this plan really works!
Walk @ Lunch 2014 Week 4 Newsletter
Walk Your Way to Better Health
Walking and Diabetes:
Walking is a very good activity for everyone and has many overall good benefits. It is an excellent activity for people with diabetes. It can help prevent the onset of Type 2 (non-insulin dependent) diabetes, slow its progress and help control it.
- Consult your doctor before beginning any exercise program.
- Since walking uses up glucose, be aware of the amount of sugar intake and insulin injections you need. This will probably change as you continue to walk and increase the amount of walking you do.
- You may need to check your blood sugar levels before and after walking, so you can adjust your insulin accordingly.
- You may need to carry glucose with you.
- Always take special care of your feet. Make sure you have well fitting shoes. Frequently do visual inspections of your feet. Consult your doctor if problems with your feet occur.
- Make sure you stay well hydrated. Drinking water before and after walking keeps your functioning properly so you will get the most out of the walking activity.
Walking and Heart Disease:
If you have heart problems, walking is a gentle way to start getting active. It can reduce the risk of developing heart disease, by lowering bad cholesterol, increasing good cholesterol, lowering high blood pressure and reduction in the percentage of fat on the body.
It is important to consult your doctor first before starting any exercise program if you have heart disease.
Walking allows you to increase your activity gradually as your heart health improves. The more you walk the greater the benefits
This was about people with diabetes and/or heart disease or people who are at risk of developing these diseases, but we can all benefit from this activity. Walking can help us:
- Maintain a healthy weight
- Prevent or manage various conditions, including heart disease, high blood pressure and type 2 diabetes
- Strengthen our bones
- Lift our mood
- Improve our balance and coordination.
The faster, farther and more frequently we walk, the greater the benefits
The Power of Protein
Every meal and every snack needs to include adequate lean protein. Every!
Not all protein is equal, but lean protein is practically a miracle food.
Protein helps you:
· Feel full longer
· Build muscle
· Control your blood sugar:
Eating protein, with every meal and every snack, will make losing weight much easier and, more importantly, will make your weight loss healthier.
NOTE: Eating a meal or snack that consists only of protein is very unhealthy. Following a protein only diet for too long a time can even be fatal.
Protein, eaten in combination with healthy carbohydrates, reduces or eliminates a spike in your blood sugar. This is important for everyone, not just diabetics. Blood sugar spikes increase one’s risk of developing diabetes.
Blood sugar spikes also have a negative impact on weight loss. Blood sugar spikes create a feeling of hunger and send signals to your body to hold on to stored fat and to make fat. None of these work well with losing weight!
Everyone loses muscle as they age. Dieting without exercise causes us to lose more muscle than normal, and this lowers metabolism. On the flip side of this coin, building muscle increases metabolism. Muscle burns calories 24 hours a day/7 days a week/365 days of the year – even while you sleep.
rtein doesn’t automatically build muscle. Lean protein combined with following a consistent exercise plan does.
Practical tip for determining how much protein to eat: The size of the palm of your hand is your protein guide. Your entire hand is your guide for the quantity of healthy carbohydrates to eat along with the protein. A few examples of using your hand to estimate healthy protein and carb portions
· A lean hamburger patty that is the size of your palm, including thickness, eaten with a high fiber bun that, when opened, as about the size of your whole hand.
· Scrambled eggs that are about the size of your palm, including thickness, eaten with a piece of high fiber toast. Butter the toast with a pat of butter that is about the size of your thumb from the top joint up. Or, skip the toast and have a cup of berries, a small orange, or half a grapefruit.
A lean, uncoated pork chop that is the size of your palm, including thickness, eaten with a generous helping of green beans, cauliflower, broccoli, or other non-starchy vegetable. If you decide on a salad rather than any of these vegetables, make it a generous sized one and avoid fat free dressings as these have added sugar. Using one serving of a full fat dressing is a better choice.
Walk @ Lunch 2014 Week 3 Newsletter
Walking - Outside or Using the Treadmill?
While there is an on-going argument over which is more beneficial, there are only slight differences between the exercise and benefits between both forms of walking.
Outdoor walking advantages include: 1) More muscle groups get worked while walking outside. Starting and stopping, dodging other people, and walking up and downhill use different muscle groups exercising different areas of the body. 2) Balance and agility also are improved. Slanting and narrow side roads and alley ways provide the necessary conditions to work on these areas. 3) You burn more calories walking outside because of the increase in muscle use and the wind resistance you walk against, and, 4) It gets you out of the house and/or office.
The time away can be relaxing and refreshing giving you a fresh perspective on the day.Inclement weather, safe places to walk, the walking surface, and seasonal allergies could be disadvantages to outdoor walking that are overcome by hitting the gym or fitness center and the treadmill. Bear in mind that once you are indoors on the treadmill you may be burning less calories because there is no wind resistance and the moving tread does some of the work for you.
Most inclines are uphill so the muscles used in downhill walking are not used, and you do not use as many muscles on a treadmill as you would outside. Outside or inside on a treadmill, walking at least 30 minutes a day will always be beneficial for your health!
Family Fitness Ideas for This Week
Give one of these a try, to get your family moving with you.
1. Skip stones at the river.
2. Have a family yard work day and then enjoy a bonfire that evening
3. On April 22, organize a neighborhood public trash pick-up in honor of Earth Day.
Hydration’s Relation to Almost Everything
How much water do you need to drink? Why is it important? Will other fluids hydrate me?There isn’t a one-size-fits-all answer. When you feel thirsty you are already dehydrated,so drink water often and throughout the day.
Ideally drink 8 ounces of water with every meal or snack. Water helps your body process the food. and eases the workload for your kidneys as it assists your metabolism. It also helps you feel fuller and this can help you to eat less.
Drinking water is essential while you are exercising – even if you don’t sweat. Just one or two ounces about every 20 minutes will work for moderate exercise. The more intense the workout, the more water you need. Gatorade or Powerade? Maybe, but these types of drinks are necessary only if you are sweating heavily or exercising strenuously for more than 90 consecutive minutes. Even then, your best choice is to dilute the sports drink or drink them sparingly, with most of your hydration coming from just water.
When you are dehydrated your body has to work much harder. Dehydration causes your blood to thicken, which makes more work for the heart. Dehydration can make you feel hungry, which can lead to overeating and weight gain.
Water is your best source for proper hydration. Other fluids can certainly help the process, just be aware that drinks with calories can quickly cause weight gain. Caffeine in a drink reduces the effectiveness of hydration
Walk @ Lunch 2014 Week 2 Newsletter
The Webster County Health Department is excited that so many have decided to join us on this 6 week walking challenge! Everyone is invited to participate by walking 30 minutes a day, five days a week. This challenge began on Monday, March 31, and will end on Monday, May 12. A group will be walking at 12:00 noon, Monday through Friday, on Baker’s Island, during this period. Even if you’re getting a late start, we invite you to join us! Call 304-847-5483 for more information.
Using a pedometer
Using a pedometer is an easy way to track your activity. It allows you to count your steps instead of measuring the number of minutes you walk.There are many types of pedometers. The simplest just count your steps. More advanced models can convert your steps to miles, serve as a clock, or even tell you how many calories you have burned. Prices vary, but a good pedometer may cost $20 to $30.
The pedometer should be attached to your waistband about half-way between your side and your belly button on the waistband of your pants. If it is in line with your knee, then it is in a good spot. Most pedometers work using a spring arm in which its triggers senses the hip movements associated with walking and sends an electrical signal to the counter. To test that your pedometer is in the right place, reset it to 0 and manually count off 25 steps.
It should reflect no fewer than 24 steps and no more than 26. If it is further off than that, move it to the left or right and retry the test until the results more accurately reflect your actual number of steps.
Wearing a pedometer, 2,000 steps equal about one mile. Otherwise, approximately 20 minutes of walking at a moderate pace equals one mile.
Family Fitness Ideas for This Week
Give one of these a try, to get your family moving with you.
1. Have a family challenge night with the Wii Fit.
2. See who can jump rope the longest.
3. Walk the dog together.
Guilt Free Dessert
Diet Soda Cake:
PER SERVING (1/12th of cake, 1 slice): 171 calories, 3.5g fat, 301mg sodium, 34g carbs, <0.5g fiber, 19g sugars, 1.5g protein
Prep 10 minutes
Cook: 35 minutes
One 18.25-oz. box moist-style cake mix
One 12-oz. can diet soda
Preheat oven to 350 degrees.
Combine ingredients in a large bowl. Whisk thoroughly and transfer to a baking pan sprayed with nonstick spray; bake in the oven until a knife inserted into the center comes out clean. (Refer to cake-mix box for pan size and approximate bake time.)
Top with a dollop of Fat Free Cool Whip and enjoy!
MAKES 12 SERVINGS
Yellow cake mix + diet cream soda is the best flavor combo for this recipe! Runners-up include lemon cake mix + diet lemon-lime soda and devil's food cake mix + diet cherry cola.
Walk @ Lunch 2014 Newsletter: Week 1
The Webster County Health Department is excited that so many have decided to join us on this exciting 6 week walking challenge! Everyone is invited to participate by walking 30 minutes a day, five days a week. This challenge will begin on Monday, March 31, and end on Monday, May 12. A group will be walking at 12:00 noon, Monday through Friday, on Baker’s Island, during this period. Please join us or walk where it’s most convenient for you! Call 304-847-5483 for more information.
The Benefits of Walking
There are numerous physical activities in which a person can choose to participate. However, of all the possibilities the one with the lowest dropout rate is walking! It’s the simplest positive change that a person can make to effectively improve their health. A quick search of the internet will result in many articles and resources describing the many benefits from walking.
The order of the priority and detail regarding the specific benefit will vary depending on who is publishing the list, but will usually include: enhanced mental well-being by boosting endorphins; improve blood lipid profile by increasing good cholesterol and decreasing bad cholesterol; improve blood pressure and blood sugar levels; maintain body weight and lower the risk of obesity; reduce the risk of breast and colon cancer; reduce the risk of coronary heart disease; reduce the risk of osteoporosis by building bone mass; strengthens legs and engages abdominal muscles; and works arm and shoulder muscles.
These benefits can result from walking and moderate physical activity for at least 30 minutes a day. On average, a 180-lb male will burn 100 calories per mile walked. A 120-lb female will burn approximately 65 calories per mile walked.
Family Fitness Idea for This Week
Are you dissatisfied with the amount of time that your family is spending on Facebook, playing video games, watching TV, using the computer, etc.? Plan an “Earn It” day. Everyone has to “earn” the right to use these devices.
Example: Too much TV? Earn the right to watch TV by occupying yourself doing some sort of activity during commercial breaks. If you walk on a treadmill or do chores around the house during commercials, you’ll find that you will have accumulated about 20 minutes of activity during an hour of TV viewing.
Too much time on Facebook? Set a timer. Allow yourself 15 minutes of Facebook time for every 15 minutes of activity (housework, walking, etc.). You’ll be amazed at how much housework you can accomplish using this practice.
Too many video games for your child? Make your child earn the privilege of playing video games. For each chore, homework assignment, etc. that your child completes, he then earns the right to play a game (or 30 minutes of playing). You as a parent set the rules. Let them earn the time.
Much can be accomplished using this process. Turn “tech time” into something positive. You’ll see the results of this management technique and your children will be healthier and better adjusted in the use of their time.
Healthy Snack Idea for the Week
Buy your favorite vegetables - carrots, cauliflower, broccoli, cherry tomatoes, peppers. Before storing them in the refrigerator, clean and cut them into bite size pieces and put them in a large Ziploc bag (or several small bags). Prepare your favorite low calorie dip (example included below), and store in the fridge. When you find yourself getting hungry a healthy snack will be ready and waiting.
Low Calorie Dill Dip
2/3 cup Greek low fat plain yogurt
2/3 cup low fat sour cream
1 t. dill weed
1 t. seasoned salt
1 T. parsley
Mix well and serve with veggies. Keep refrigerated.
Do you or family members have a "functional need" (dependency on electric, respirator, wheelchair , intravaneous restricted, etc.). The functional needs registery is designed to assist those who may require shelter or evacuation assistance in the event of an emergency and is maintained in strict confidence by Webster County OES and WCHD. A printable version of the functional needs form along with instructions for return is available at the link to the left.