Maintain, Don't Gain Week 6-- Stress Less

Below is an abridged article from Week 6 of the Eat Smart, Move More "Maintain, Don't Gain" Holiday Challenge. To access this & prior articles, sign up for the Challenge. There is one week left!

For those participating, keep up the good work... Happy holidays!

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Stress Less

...Stress is a part of life, but it doesn't have to control you. Try these five tips to improve how you handle daily pressures.

* Prioritize. Think about the two or three things that are most important in your day-to-day life. ...In order to keep your cool when things get tough, focus on what matters most....

* Eat well. Good nutrition supports a body and brain that is ready to deal with difficult situations. Prepare healthy snacks to keep at work, in the car and at home, and keep within reach... plan out meals that will be easy and enjoyable for the family...

* Exercise. ...Moderate to vigorous exercise alters your brain chemistry making you better prepared to deal with stress...

* Give yourself time for just you. ...To keep your body relaxed, start each day with gentle stretches and take a long, warm bath at least once a week. Escape for half an hour each day to read a book. A good laugh can relieve tension, soothe stress, and reduce aches and pains...

* Get your Zzzzz. ...Set the stage for a restful night by avoiding caffeine late in the day and dimming the lights an hour before bedtime. ...use an eye mask or blackout curtains and play some soothing music to help you drift off....

Maintain, Don't Gain Week 5-- Eating to Improve Energy

Here's an abridged version of an article found in Week 5's newsletter. To read the entire article, sign up for the Maintain, Don't Gain Challenge.

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Foods to Fuel You

...To stay satisfied and energized, eat balanced meals containing complex carbohydrates, fiber, protein and some healthy fats.

Our bodies use carbohydrates for energy... most people do not have work/plan to take in enough carbohydrates. Instead, you should aim to get your fiber with the carbohydrates you eat. Fiber helps you to feel full by keeping food in your belly longer. You may already know that there are two different types of fiber. Soluble fibers found in oats, beans and fruits slow down digestion and make you feel full, which helps control weight. Insoluble fibers, mainly found in whole grains and vegetables, add bulk to your diet, helping prevent constipation. Focus on eating a healthy diet rich in fruits, vegetables, whole grains, beans, nuts, and seeds to provide a variety of soluble and insoluble fibers and all of the health benefits. Most Americans get only about 15 grams of fiber per day in their diet. But experts recommend eating approximately double that.

 

Increase the fiber in your diet gradually to avoid uncomfortable intestinal gas. Because some fibers absorb water, you should also drink more water as you eat more fiber-rich foods....

Maintain, Don't Gain Challenge Week 4-- Movement Anywhere & Everywhere

Here's an abridged version of an article found in the Week 4 Challenge newsletter. Sign up for the Maintain, Don't Gain Holiday Challenge to read the whole article.

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Move More Wherever You Are 

                                                         
The holiday season is in full swing, and you're busy planning, shopping, visiting and celebrating.... At this point setting aside time to for a formal workout feels close to impossible.... Try these tricks to keep fit when you are away from your home.

Shopping / standing in line
- Take an extra lap or two around the grocery store or mall before doing your shopping
- Do 50 toe raises while waiting in line. Lift to your tippy toes, and then lower back down....
- Skip the shopping cart and use a basket if you are only buying a few items.

At work
- Have walking meetings instead of meetings at a desk.
- Sit on an exercise ball while at your desk.
- Get up and take a walk (to the bathroom, water fountain, to chat with an office-mate) every hour.
- Do a few laps around your building (inside or out) before lunch.

While Traveling
- Stand up and stretch your legs at least once an hour if you are on a bus, train, or plane.
- Tense your legs for 15 seconds then release. Repeat 3 times. Then move on to your abs, and then your arms.

These actions can really add up! If you make a habit of moving more each time you are out, you'll burn extra calories and feel more energized throughout the day.

"Maintain, Don't Gain" Week 3-- Find Your Way to Healthier Eating Habits

Here's an abridged version of an article found in the Week 3 Challenge newsletter. Sign up for the Maintain, Don't Gain Holiday Challenge to read the whole article.

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Survive Slip-Ups

The holidays are full of ups and downs... If the roller coaster ride carries over to your eating habits, it's time to adopt some new strategies to keep you on a steady path.

* ... Throw out the "good food"/"bad food" mentality. You may be doing more harm than good when you think about eating a cookie as doing something wrong.... Work it into your plan and then you can enjoy it guilt-free.

* Plan ahead.... This will keep you from being tempted to run to a fast food restaurant on the road. Busy days are also perfect days for leftovers....

* ... One slip-up is not going to ruin you, nor is it an excuse to give up altogether. To get back on track, focus on the present, and tune in to your body. If you feel full, stop eating. If you find that you are hungry later, don't punish yourself and deprive yourself of food....

* ... don't expect yourself to be perfect. There is a lesson to every setback, so learn from those moments when you wish you'd made a different decision....