It’s hard to know how much sodium we take in every day unless we make a conscious effort to do a little research, such as reading food labels or asking for the sodium content in a food when eating out.

Learn how excess sodium increases a person’s risk for high blood pressure, which can lead to heart disease and stroke by reading this flyer from the American Heart Association and the American Stroke Association.

Go Red sodium flyer

The weight loss challenge is in full swing!  I have heard much chatter around healthy eating, am witnessing employees using their breaks, lunch hours or after work time for exercise, and see people utilizing the scales for regular weigh-ins.  Great effort everyone!  Keep encouraging one another and ask for support if you need it.

Couple of reminders:

• Continue to utilize the scales for routine weigh ins if you like!  The next required weigh in isn’t until the week of March 7th so you are encouraged to weigh in on your own to keep track of your progress.
• The first BONUS CHALLENGE-The Fruit and Veggie Challenge-starts on Monday February 8th (not Feb 5th-sorry about the misprint on the original form).  Start tracking your consumption of ONE fruit and ONE vegetable each day, 6 out of 7 days each week.  This should be attainable for most since our recommendation is 5 a day. 🙂 The grid for the bonus challenges is attached for those that need it.  IF YOU ARE IN THE WEIGHT LOSS CHALLENGE, YOU ARE AUTOMATICALLY IN THIS CHALLENGE (BUT IT IS NOT REQUIRED), NO SIGN UP NEEDED.

Remember that every healthy effort matters.

Weight Loss Challenge 2016

People who eat fruits and veggies as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases.  Overall healthy diets rich in fruit and vegetables may also reduce risk for heart disease, including heart attack and stroke, protect against certain types of cancers, and those veggies with higher fiber content may reduce the risk of heart disease, obesity, and type 2 diabetes.  Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.

Vegetables are key players when it comes to weight loss or healthy weight management. Most vegetables are naturally low in fat and calories and have zero cholesterol. Just keep in mind that sauces or seasonings may add fat, calories and/or cholesterol.  Eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.

What is the nutritional value of veggies?

Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.

• Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.
• Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
• Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
• Vitamin A keeps eyes and skin healthy and helps to protect against infections.
• Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.

Always check with your provider or registered dietitian if you have a medical condition to see what healthy eating plan is right for you.

http://www.choosemyplate.gov/vegetables-nutrients-health

All information taken from www.choosemyplate.gov