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.

=========================================================

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....

 ============================================================

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