Holiday Challenge-- Week 6

With 2016 quickly approaching, the "Maintain, Don't Gain Holiday Challenge" is almost over. You can still access Eat Smart, Move More, Weigh Less's social media, tools, & recipes at https://esmmweighless.com/sign/.
Below is a summary of one article & the weekly challenge.

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How to Exercise While Traveling

"... Whether you are staying at a family member’s house or in a hotel room, make a plan to stay active. ... they might have an area for you to do a fitness DVD.... Or, they might know of a nearby walking trail or neighborhood for you to explore. For more information on trails located near you or your family, visit American Trails’s website. Encourage your host to join you...

If you are staying in a hotel, check to see what kinds of facilities that they offer.  Select a hotel that has a gym with equipment you like to use, a pool large enough for laps, or even a nearby green-way or trail...

... don’t forget you can always bring your equipment with you. Resistance bands take up very little space in your luggage and can be used in many different ways.

Some activity tips include:

• Pack for fitness: Make sure you bring the things that you need to be physically active...
• Work out as you go: Wear your athletic shoes when you travel. ... stroll through the airport terminal. ... walk through the [train] cars occasionally and walk outdoors at the stops...  If you are driving, make sure to take frequent breaks to get out and stretch.
• Set the tone: When you arrive at your destination, set the tone for your trip by working out right away.  If this isn’t possible, schedule a time and treat it as an important appointment.
• Look for local parks: Ask ... about safe routes for walking or running.
• Practice in the halls: Walk up and down the hotel halls, or skip the elevator and take the stairs. ... airports are great places to get in some steps.
• Use your weight: ... try doing push-ups, crunches, and leg squats!
• Listen to your body: It is okay to take it easy once in a while and enjoy a vacation, but remember that regular exercise can reduce stress and feelings of low energy...

Your travel workout essentials might include:

• Athletic shoes
• Exercise clothing...
• Jump-rope
• Resistance bands...
• Tennis racket
• Music and headphones..."

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Week 6's Challenge:  Planks

This week the goal is to hold the plank position for 3 minutes every day this week. Break up the time into intervals that are comfortable for you, but make sure you are still challenging yourself. That might be 10 seconds, 30 seconds, or 1 minute.

Be mindful of having correct form. Click here for a demonstration of correct form as well as variations of the plank exercise. Start with a Knee Plank (shown below). As you feel more comfortable, transition to the Standard Plank and then to the Forearm Plank. If you are more advanced, try the Side or Single Leg Planks.

Holiday Challenge-- Week 5

It's Week 5 of the "Maintain, Don't Gain Holiday Challenge" sponsored by Eat Smart, Move More Weigh Less. Christmas is right around the corner! You can access ESMMWL's social media, tools, & recipes at https://esmmweighless.com/sign/.

Below is a summary of one article & the weekly challenge.

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Learning Labels

... Reading the food label helps you make the best choices when grocery shopping. The serving sizes ... help us compare similar foods... one serving might not necessarily be the same amount you typically eat.  Even products that seem like a single serving container may be two or more servings.

... The label to the right indicates that there are 250 calories per serving, which is one cup. If we ate 1 ½ cups of this food, we would get 250 + 125 calories for a total of 375 calories....

Limit the nutrients highlighted in yellow, which are nutrients Americans typically eat in adequate amounts, or even too much. Type of fat is more important in determining a healthy diet than amount of fat....

Tips for using the Nutrition Facts Panel:

• Serving size – pay attention to how many servings you eat and plan how they fit into your daily calorie budget.
• Calories – this tells you how many calories are in one serving.
• Trans fat – eliminate them completely. Even if it says “0g” on the label, check the ingredient list for hydrogenated or partially hydrogenated oil.
• Fiber – fiber fills you up and carries you to the next meal. It is recommended for women to have 25g per day and men to have 38g per day.
• Sugar – limit the amount of sugar in your diet. Be mindful of how much sugar is listed on the label and in the ingredients list.
• Ingredient list – the ingredient present in the largest amount by weight is listed first. When choosing a whole gain product, make sure “whole wheat” is listed first on the list. Even if the bread looks like wheat, it might not actually be whole wheat.

The Food and Drug Administration has announced upcoming changes... The most exciting feature is that the new label will break down sugars in to “added” and “natural”. ...The label will also have updated serving size requirements and a refreshed design... For more information..., please visit http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm274593.htm#overview.

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Week 5 Challenge:  Drink More Water

Make water your #1 drink of choice. Choosing water helps us stay healthy and hydrated especially in the dry winter months. It is also calorie free. Saving on beverage calories will allow you to have an occasional holiday treat.

- Set a specific goal for the day.... Start by finding out how much water you consume now. ...try increasing it steadily each day and work your way up to 8 [cups per day].

- Invest in a water bottle.... some new bottles out there that actually can keep your water chilled for up to 24 hours. If you want to make your water more exciting, try an infusion water bottle and add your own fruit.

- Portion your drink. Here is a helpful strategy... Time-Stamped Water Bottle.

- Use an app to help track progress. Waterlogged ... sets reminders and gives you encouraging tips.

Holiday Challenge-- Week 4

Welcome to Week 4 of the "Maintain, Don't Gain Holiday Challenge" sponsored by Eat Smart Move More Weigh Less. We're over halfway! You can access ESMMWL's social media, tools, & recipes at https://esmmweighless.com/sign/.

Here's a summary of one article & the weekly challenge.

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Eating Out or Takeout

... the holiday season can interfere with your plans for healthy home cooked meals. Below are tips to help you choose healthier options when eating out or ordering takeout.

• The more vegetables the better. Many restaurants now have vegetarian or vegan options. ...or choose an entrée that has lots of vegetables....

• Think (or ask) about ingredients used. Restaurants often add extra salt, sugars, oils, flavorings, butter, and cream.... Don’t be afraid to... request for something to be changed... 

•  Asian
  
• Order vegetables with a grilled protein or choose a vegetarian meal.
• Choose brown rice...
• Get sushi made with rolled cucumbers instead of rice.
• Choose broth-based soups and dishes.
• Ask for sauces on the side.
• Steer clear of sugar-based sauces (like duck or plum).

• Mexican
  • Try a burrito bowl or salad... loaded with vegetables and lighter on the meats and rice.
  • Go minimal on toppings... add fiber-rich options like tomatoes, lettuce, onions, and salsa.
  • Be mindful of the chips and salsa...
  • ... save half for lunch the next day.

• Italian
  • Ask for whole-wheat or whole-grain pasta.
  • Look for ... grilled, steamed, lightly sautéed, baked, roasted.
  • ... choose one that incorporates a lean protein, and opt for marinara or a simple sauce made of olive oil, lemon, and garlic. Skip the Alfredo or cream sauces.

• Indian
  • Try kebabs made with prawns, grilled chicken, tandoori salmon, or vegetables.
  • Look for dal (such as dal Bukhara), made with lentils and beans....
  • Order steamed vegetable to stir into curries. This adds volume and reduces the calories....

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Week 4 Challenge:  Stretch it Out!

Stretching in the morning is a great way to release tension, warm up your muscles, and energize your morning. These stretches take less than 7 minutes to complete. Remember to stop when you feel pain, and modify as needed. 

This week, spend at least 7 minutes each morning stretching. Not a morning person? They can also be done in the evening or throughout the day. Below is a link to a few recommended stretches.

Weekly Challenge Stretches

Holiday Challenge-- Week 3

Welcome to Week 3 of the "Maintain, Don't Gain Holiday Challenge" sponsored by Eat Smart Move More Weigh Less. It's still not too late to sign up (for free) at https://esmmweighless.com/sign/. You can also access their social media, tools, & recipes from that website.

Here's a summary of one article & the weekly challenge.
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25 Days of Winter Wellness

...

December 1^st: Every time you see Santa on TV do 10 jumping jacks....

December 2^nd: Bundle up to walk around the neighborhood and enjoy the decorations and lights....

December 3^rd: ... Add raw green leafy vegetables to fruit smoothie and no one will know it’s in there.

December 4^th: ...Pop and lightly season your own [popcorn]. You can even make your own microwavable popcorn.

December 5^th: Make and mail old-fashioned thank-you notes... Reflect on what you are thankful for this season.

December 6th: ... Have kids wash vegetables and mix ingredients. Help them understand where the food comes from...

December 7^th: De-stress with a yoga class. Many gyms offer discounts... or look for videos on Youtube.

December 8^th:  ... Park a little farther away, take the stairs instead of the escalator or elevator, and do a lap around the store before buying anything.

December 9^th:  Make a time capsule of family memories from the past year.

December 10^th: Search for new hiking trails.... Or look for animal tracks in the snow....

December 11^th: Holiday-music dance off...

December 12^th: Volunteer at a soup kitchen.

December 13^th: ... Make up a recipe for a new soup or chili. Start with a low-sodium broth and go from there.

December 14^th: Enjoy a picnic inside by the fireplace or holiday tree. Pack soup in a thermos, fruit, and a tin-foil wrapped sandwich. Take the picnic outside for a real adventure.

December 15^th: Learn a new snow activity that starts with an “S”: sledding, skating, skiing, snowshoeing, or shaking your shoulders to holiday music.

December 16^th: Write New Year’s resolutions –for each other.... that will encourage a healthier new year.

December 17^th: Try a new winter vegetable. Rutabagas, Parsnips, Turnips, Escarole, or Celeriac are some suggestions.

December 18^th: Donate one new gift per family member to charity.

December 19^th: ... catch snowflakes on dark fabric, place in the freezer for 10 minutes, and analyze with a magnifying glass.

December 20^th: ... Check out an exercise DVD that looks fun for the whole family...

December 21^st: ... creating [gift wrapping] stations around the room and do different exercises in-between each one.

December 22^nd: Celebrate Winter Solstice ... with a dinner by candlelight. Try these healthy recipes: pork tenderloin, creamy mashed cauliflower, and Brussels sprouts with bacon.

December 23^rd: Challenge each family member to create their best snowman....

December 24^th: Cookie decorating party…. Shh no one will know these are healthier sugar cookies.

December 25^th: ...Take a family walk outside and enjoy the winter landscape.

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Week 3 Challenge:  Breakfast

By eating breakfast we provide our bodies with proper nutrients and energy to perform at our peak throughout the day. Breakfast lowers risk for diseases, gets you moving, and keeps you focused. It also balances your blood sugar (glucose), which affects your metabolism. 

This week, the goal is to become better breakfast eaters. 

* If ... not currently..., your goal is to eat breakfast at least three times this week. 

* If ... currently a breakfast eater, your goal is to make sure it is balanced breakfast. 

Follow these tips for a balanced breakfast:

• ... Use foods that pack a good punch of nutrients. Items such as a hard-boiled egg, nuts, and whole grains are all good choices.

• ... Protein is important to keep you satisfied and focused. Eggs or low-fat diary products are a quick options...

• ... If you are busy or not hungry in the mornings, break up your breakfast. Grab a banana... and then bring oatmeal ... to eat once you arrive...

• ... Eat foods that are appealing to you and easy to pull together. A sandwich or leftovers from the night before can be considered "breakfast".

• ... Prep your breakfast the night before so you can grab and go. Try overnight oats or prepare a smoothie ... in the fridge to blend in the morning. Or, ... prepare these muffin pan quiches, then pop them in the microwave for a few seconds while you leave for work.