Maintain, Don't Gain Holiday Challenge-- Week 7

Here's an excerpt from Week 7's "Maintain, Don't Gain Holiday Challenge" newsletter.

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Dashing Through the Snow

"With the unpredictable weather..., it is not the time of year that many people think of heading outside for some exercise. Some days it is warm, and others just plain cold! ...Follow these simple guidelines to help you stay warm, or cool, when outside.

* Wear layers... Start with a layer that is close fitting and wicks moisture... You may be surprised how much you sweat when it is cold outside. Then add some thicker layers for warmth.

* Protect your extremities. Be sure to cover your ears, hands and feet....  A lot of heat escapes from your head, so you will want to cover it if it is very cold outside. Wear gloves to protect your hands and thick socks to keep your toes warm. If your feet sweat, you may want socks with wicking properties....

* If it is windy or rainy, make sure your outer layer is a waterproof windbreaker....

 

* If it is too cold, do your workout inside. Hit the gym and try a new class. Rent a workout DVD from the library or subscribe to a YouTube exercise channel. You can always go to the mall for some power-walking laps."

Maintain, Don't Gain Holiday Challenge-- Week 6

Here is an excerpt from the Maintain, Don't Gain Holiday Challenge's Week 6 newsletter.

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Healthy Travels

"While you are traveling this holiday season, be mindful and plan ahead. Airports and roadside restaurants don’t always offer many healthy options, making it hard to stay on track with your healthy eating plan. Just as you would pack your clothes and map out your route, don’t forget to pack your healthy snacks and map out your meals.

• Bring an empty water bottle to fill up once you pass security...
• ...use the link below to help you find out nutritional information of the restaurants in the area. All you need is the zip code of where you will be visiting....  Healthy Dining Finder....
• For long road trips, pack a cooler in your car full of fruits and vegetables, sandwiches, healthy snacks, and low-calorie drinks for the whole family. Flying? Pack a few healthy snacks that won’t be damaged in your carry-on...
• Let your hosts or hostesses know you are trying to maintain your weight. If they are aware..., they will be more likely to accommodate your needs with healthier food options. You can also offer to go grocery shopping and cook dinner one night...."

2014 WLC Maintenance Results

Season's Greetings 2014 Weight Loss Challenge Participants! We are delighted to announce that the maintenance component of this year's challenge was a huge success.  We congratulate all of our 2014 WLC participants with an extra round of applause for those who met goals and managed to keep their weight off! We are so proud of each of you for participating - no matter where you are in your journey towards a healthy weight - and are pleased to see that not only did many participants meet their goals, but that some also greatly surpassed them.   Keep up the great work!!

The 6 month maintenance component of the ESMM Weight Loss Challenge encourages participants to focus on maintaining the healthy changes adopted to achieve weight loss. The more we repeat a behavior, the more likely that it will become part of who we are - what we want to do rather than what we have to do.

Are you still being active? Are you making half your plate fruits and veggies? Even during the holiday season, these and other healthy habits should be a part of our lives so that our day to day choices can move us towards our goals rather than away from them. With this in mind, all 2014 Weight Loss Challenge participants were encouraged to weigh out one last time. Those who reached or surpassed the original 10 pound goal were eligible for a drawing to win one of six $50 Visa gift cards. Please join us in congratulating the winners of this year's maintenance challenge portion of the 2014 ESMM Weight Loss Challenge! Shana Clagg - Doves Shannon Hoyle - X-Ray Crew Fay Phillips - Country Living Betsy Stovall - DSS Divas Karen Thompson - And The 3 Make One Stacey Thorpe - Shrinky Dinks AND - If you haven't done so already, it is never too late to commit to this year's Holiday Challenge!  Navigating the holidays can be treacherous when trying to be mindful of healthy weight goals.  Whether your long term goal is to continue to lose weight or to keep your weight right where it is, it is important to avoid weight gain over the holidays.  Making this simple pledge year after year can help you maintain a healthy weight. Signing up for the free HOLIDAYChallenge to get the support of others can help you even more! So give it a try at www.esmmweighless.com - what have you got to lose?

May each of you have most joyous holidays and a breathtaking New Year!

"Maintain, Don't Gain Holiday Challenge"-- Week 5

Here's an excerpt from the Week 5 "Maintain, Don't Gain Holiday Challenge" newsletter. 

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The 12 Days of Wellness

"... Keep in mind these twelve wellness tips to help maintain your weight and end the year feeling great!

12. Limit alcohol – ... can add up to a lot of extra calories. The alcohol can also ... make you forget that you are trying to maintain your weight.

11. Control your stress – relax, get plenty of sleep, and use some stress relieving techniques.

10. Remember what the holidays are about – friends, family, and community....

9. Keep track – keeping a log or food diary this week will help you be mindful of what you are eating....

8. Prepare healthy foods at home – you can’t always control what you encounter at someone else’s home or at parties, but you can control what is in your own house....

7. Practice moderation – watch your portion size and the number of portions you eat....

6. Ask for help – do you have a lot to do this week...? Ask your friends and family to help.

5. Don’t forget the activity – ... By adding 30 to 60 minutes of activity to your day, you will help maintain your weight and have some fun too.

4. Accept imperfection – if you overeat one day or miss a workout, you can always start fresh the next day. ...be proud of your accomplishments and keep moving forward.

3. Plan ahead – have a plan and stick to it.... if you know the steps you can take..., you can achieve your goal.

2. Enjoy yourself – find happiness, peace, and joy this season. You deserve it.

1. Choose to be a better you – with everything going on this week it can be hard to remember what is important to you and how hard you have worked this season to get this far...."

Maintain, Don't Gain Holiday Challenge-- Week 4

Here is an abridged version of an article in the Week 4 "Maintain, Don't Gain Holiday Challenge" newsletter.

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Tips for Eating Out

"The Holiday season means more time with family and friends.  Often these gatherings include food... Here are some tips to help you stay on track and eat healthy...

Tips for eating at a restaurant:
- Start your meal with a salad to help control your hunger, ask for the dressing on the side...
- Pick a meal loaded with vegetables...
- Ask for a glass of water right when you sit down...
- Avoid any menu items that say buttery, fried, or breaded.
- If ordering a pasta dish, try one with a tomato sauce instead of a white or cream sauce.
- Don’t be afraid to request that your dish be prepared with less butter, oil, or salt.
- ...ask to have half of your meal boxed up to take home before you even begin eating, or split it with a friend.

Tips for buffet-style parties:
- Use an appetizer size plate...
- Fill at least half of the plate with fresh fruit and vegetables.
- Avoid adding any fried foods to your plate.
- If there is a salad option, load up on healthy toppings...
- Stay away from cheese spreads, creamy dips, and sweet desserts or take just a small amount...

Tips for a healthier drink:
- Limit yourself to one or two alcoholic drinks.
- Stay away from sweet options... which can be loaded with calories...!
- Choose calorie free mixers such as club soda. If you do use juice, use only a splash...
- Choose light beer.
- Ask for a lemon or lime... to add a little bit of flavor.

...overall tips when you know you will be eating out:
- Before leaving, eat a light healthy snack... so you don’t go to the party on an empty stomach.
- Make the gathering more about catching up and spending time together instead of focusing on the food."

Maintain, Don't Gain Holiday Challenge-- Week 3

Here is an excerpt from Week 3's Maintain, Don't Gain Holiday Challenge newsletter. Join the challenge to access the entire article.

Guide to Healthy Gift-Giving

It’s that time of year again when the stress of finding the perfect gift is on everyone’s minds. ...why not give a gift that promotes healthy eating and physical activity all year long. Try out some of these ideas or personalize one for your gift receiver...

* A fun lunch box...
* Reusable water bottle...
* Cooking classes or cookbooks...
* Kitchen gadgets...
* Fruit basket or bowl...
* Salad kit...
* Homemade gift...

Don’t forget to consider gifts that encourage “moving more” too!
* New workout gear...
* Heart rate monitor/activity tracker...
* Sports activities...
* Music...
* ...subscription to a fitness or health magazine...