Maintain, Don't Gain Holiday Challenge-- Week 1

The "Maintain, Don't Gain Holiday Challenge" has begun! This free, 6-week program encourages weight maintenance through New Year's. To join, sign up at https://esmmweighless.com/holiday-challenge-live/. E-mails include healthy eating tips, ideas for adding physical activity to your day, & tasty holiday recipes. Here's an excerpt from Week 1.

Mind your schedule

by Dr. Carolyn Dunn

"We all have hectic schedules with work, family, travel, and personal time. The holidays turn from hectic into out of control. We take our already overloaded calendars and add on celebrations with friends and family, office parties, volunteering, baking, and holiday shopping. How can we really enjoy the season if we are busy running from event to event? Be mindful of what you add to your schedule. You cannot do it all. What are your holiday priorities? Put them on the schedule first. Add only the ones that don't push you too much and overload your schedule. You may feel some stress at first leaving some holiday events and traditions off your list, however, it will allow you to really be in the moment and enjoy the season."

Reasonable Holiday Eating Strategies

Last week, we shared lots of healthier Thanksgiving recipes & substitutions to re-make your favorites. But, soon, it will be time to eat!

Here are some strategies for a happy, healthier Thanksgiving meal. Choose which will work for you.
- Aim to maintain (not lose) weight during the holidays.
- Offer to cook or bring a healthy dish.
- More physical activity will help balance extra calories. It may take a few days to compensate.
- Eat small, light meals with fiber, lean proteins, & healthy fats throughout the day.
- Don't go to the party hungry.
- Practice what you will say to food-pushers.
- Stay out of arm's reach of foods designed to nibble.
- Survey the whole table before starting. Watch portion size when eating rich or a larger quantities.
- Choose which foods you'll enjoy most.
- If it all looks good, take a small taste of everything.
- Stop eating if it doesn't taste great.
- Pick a smaller plate, bowl, or glass (to make equal amounts feel more fulfilling.)
- Fill your plate with healthier choices such as fruits, sauceless veggies, lean proteins, etc.
- Use your senses to fully appreciate the food-- the smell, colors, texture, taste, etc.
- Eat slowly & chew food thoroughly.
- Limit high-calorie beverages (e.g., soda, fruit punch, alcohol, egg nog, etc.).

For details &/or more tips, check out:
- ABC News' Eating Strategies for Healthier Holiday Parties
- WebMD's Holiday Food & Diet Tips
- Real Simple's 9 Healthy Holiday-Eating Strategies
- a few more recipe tweaks at the Mayo Clinic's Remakes of Favorite Recipes.

Or, sign up for the Maintain, Don't Gain Holiday Challenge. This free program delivers weekly electronic inspiration from 11/25 - 12/31.

Healthier Thanksgiving Recipes

Although hard to believe, Thanksgiving is rapidly approaching... While it can be scary to abandon or even adjust perennial favorites, there are lots of healthy & tasty alternatives like:
- Eating Well's Healthy Thanksgiving Recipes, Menus & Cooking Tips (more below the slideshow),
- Cooking Light's 13 Great Thanksgiving Meals,
- Better Homes & Garden's Heart Healthy Holiday Recipes,
- Food Network's Healthy Thanksgiving Recipes, etc.

For our health conscious foodies, try:
- Diabetic Gourmet's Diabetic Thanksgiving Recipes,
- Food & Wine's Healthy Thanksgiving, or
- Bon Appetit's Healthy Thanksgiving Recipes (if the Food Coma Just Isn't Worth it).

Or, lighten your own favorites with:
- American Heart Association's Making Holiday Traditions Healthy &
- Eat Smart Move More's Top Healthy Recipe Ingredient Substitutions.

** Note:  While these recipes are lightened, some are still calorie-laden (& could be further improved). So, next week, we'll discuss reasonable Thanksgiving eating strategies!

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Want even more tips, recipes, & inspiration???? Sign up for the "Maintain, Don't Gain Holiday Challenge" at https://esmmweighless.com/holiday-challenge-live/. This free, online program runs from 11/25 - 12/31 & encourages weight maintenance (not loss). Sponsored by Eat Smart, Move More NC.

The Halloween Scream

Have you had Halloween candy lingering at home? If so, you may have experienced the Halloween Scream... It's the moment you step on your scale & were forced to realize that even those little fun bars eventually add up.

To find out how quickly &/or how to handle it, check out:
- Men's Health Exercise Equivalents of Halloween Candy
For a more personalized approach, try the WebMD Fit-O-Meter.

- WomansDay.com's Joy Bauer's Diet Tips for Halloween

- Dave Zinczenko's (Eat This, Not That!) 5 Worst Halloween Candies (& 10 Best Survival Tips)

- WebMD's 10 Tricks to Avoid Halloween Candy Temptation.