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

Happy New Year! Welcome to Week 6 of the "Maintain, Don't Gain Holiday Challenge". Below is an excerpt from the newsletter.

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Are You Hungry or Thirsty?

Dr. Carolyn Dunn

"...stop and assess your hunger level. Food is ever present in our society, even more so in the holiday season. Ask yourself if you are actually hungry before diving into food.... Also, you should assess if you are hungry or thirsty. Having a glass of water, herb tea, or other calorie-free beverage prior to eating may help.... As you eat, be mindful of your level of fullness. Stop before you feel over full and be mindful of how you feel after each meal or snack...."

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

Welcome to Week 5 of the "Maintain, Don't Gain Holiday Challenge"! You're almost done... Here's an excerpt from this week's e-newsletter.

Merry Christmas!

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Healthy Cooking Tips

"Cooking healthy foods doesn't mean taste has to be compromised.... Incorporate a variety of foods, techniques, and seasonings to keep your food healthy, interesting, and tasty.

...try using a splash of low-sodium broth when sautéing, or coat the pan with cooking spray.... Cooking with the skin on holds in flavor and moisture, just remember to remove the skin before eating.

Try to add extra vegetables into most meals.... Kidney beans and chickpeas are perfect for hot or cold salads and pasta dishes. To thicken soups while adding a creamy texture, puree some of the soup in a blender, and then stir it back into the pot.... Sauces can be thickened using the same method.

Marinades and dressings tend to be healthier and less expensive when prepared at home. Experiment with marinades by using different vinegar and spice combinations with a dash of citrus.... it's easy to make your own simple dressing with ingredients from your pantry...."

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

Welcome to Week 4 of the "Maintain, Don't Gain Holiday Challenge"! You can still join at https://esmmweighless.com/holiday-challenge-live/. Here's an excerpt from this week's e-newsletter.

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Holiday Parties

"Celebrating with friends, family, and coworkers at holiday parties is a great way to share in the joy of the season.... A few simple tips can help you make healthy choices and keep calories in check.

Fight the urge to overindulge on party food by eating small, low-calorie meals throughout the day... Finding a spot to mingle with friends out of reach of the buffet or snack table... Fill most of your plate with fruits and vegetables then add in a few small bites of your favorite holiday indulgences... have a stick of gum and sip water throughout...

When deciding what to bring to a party, choose a healthy snack mix or a dish with lots of fruit, vegetables, or whole grains. Try healthier ingredient substitutions in favorite traditional recipes... If you are hosting the party, purchase some to-go boxes..."

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

Welcome to Week 3 of the "Maintain, Don't Gain Holiday Challenge". It's not too late to join at https://esmmweighless.com/holiday-challenge-live/. Here's an excerpt from this week's e-newsletter.

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Winter Exercising

"... There are lots of ways to stay physically active without having to venture into the cold.... new DVD workout options can range from Zumba to kickboxing. You can even choose a video for strength-training, relaxing yoga, or energizing cardio. There are many free videos available on YouTube or at your local public library.
 
... While wrapping presents, you can make a game out of it... You could also put your little pastry chefs to work in the kitchen... try turning up that holiday music and show off your best dance moves. Need some inspiration?
- N'SYNC- Merry Christmas and Happy Holidays
- Mariah Carey- All I Want For Christmas Is You
- Jackson 5- Santa Clause is Coming to Town
- Bobby Helms- Jingle Bell Rock
- Chuck Berry- Run Rudolph Run

Looking for more of an outdoor adventure? Bundle up and create a scavenger hunt... Go sledding or build a snowman. Have a family football game, or go on a hike and enjoy the winter season.... drive to one neighborhood, then park and walk around to see all the lights...."

Maintain, Don't Gain Holiday Challenge-- Week 2

Welcome to Week 2 of the "Maintain, Don't Gain Holiday Challenge". It's not too late to join at https://esmmweighless.com/holiday-challenge-live/. Here's an excerpt from this week's e-newsletter.

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Eating Out

"... the holiday season can interfere with your plans for home-cooked meals. ... Here are some simple tips for choosing the healthiest options.

- Choose grilled over fried
An Ultimate Chicken Grill Sandwich at Wendy's has only 380 calories, while the Homestyle Chicken Fillet Sandwich has 510 calories.

- Order smaller portions
McDonald's kid's meal hamburger has 250 calories, versus the popular double cheeseburger with 440 calories. ...the Double Quarter Pounder with Cheese has 750 calories!

- Look for a "light options" menu
Olive Garden offers a "Lighter Italian Fare" menu which includes a Venetian Apricot Chicken with vegetables on the side for only 400 calories.

- Split an entrée with a friend or box half to take home with you
Chili's has chicken fajitas that are easy to split... Half of the chicken and vegetables plus the tortillas are 445 calories- just skip the cheese and sour cream and opt for tomatoes and lettuce.

- Drinks
Water with lemon is zero calories, and free.... A medium sweet tea has 180 calories and a medium coke has 200 calories.

- Beware of holiday flare
... If craving something sweet, stick to simple options, like a Chick-Fil-A ice cream cone which has 170 calories. The large seasonal peppermint chocolate chip milkshake is 930 calories.

* Nutritional information came directly from company websites"