"Maintain, Don't Gain" Finishes Another Year

Need help making a resolution that will stick? Here's some advice from the final issue of the "Maintain, Don't Gain" Holiday Challenge.

Don't worry, though...

- Our blog will continue to offer healthy tidbits weekly to get you prepared for the 2012 Granville-Vance Weight Loss Challenge!

- For more in-depth coverage of health issues, sign up your church or religious group for the Health Department's monthly Health Message. If interested, e-mail heatherpr1@yahoo.com.

- Or, sign up for Eat Smart Move More's (ESMM) monthly newsletter at www.myeatsmartmovemore.com.

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Looking Ahead in 2012

As the new year kicks off, thoughts turn to resolutions and the ever growing list of what we want to improve...to do better...to change.

We vow that this year will be different than the last. All too often by June those resolutions are long forgotten. This year, set out to make achievable resolutions that you will stick with throughout the year.

Grab a pen and a piece of paper because if you're a resolution maker, these tips will help you start 2012 off on the right foot:

This year, make SMART goals - ones that are specific, measurable, achievable, realistic and have a timeline.

- Think of two to three things that you want to achieve. Rank them in order of importance. This gives you a chance to see what is most important to you.

- Read over your goals. Are they realistic? Are you ready to make the changes and sacrifices needed to achieve them? Are they really doable? Adjust them as needed until your goals are challenging but aren't unachievable.

- Write your goals out again - this time make them as specific as possible. Instead of "walk more" write down "walk ___ days per week for at least ___ minutes each time."

- Set a plan. Come up with concrete steps about how you will accomplish your goals.

- Finally, create a chart or poster with your goals and put it somewhere you will see often - on the bathroom mirror, over your desk or carry a small version in your wallet. Just make sure to look at it frequently to remind yourself of where you are going and also to see how far you've progressed!

(Missed ESMM's earlier articles??? Go to our "Maintain, Don't Gain" page on the left sidebar.)

Maintain, Don't Gain Week 6

Welcome to Week 6 of the Maintain, Don't Gain Holiday Challenge.

How to Handle Holiday Health Setbacks

- Set small, achievable goals.

- Keep it in perspective.

- Learn from your setbacks.

- Look on the bright side.

Click on our "Maintain, Don't Gain" page (left sidebar) for the entire article.

Or, you can still sign up at www.myeatsmartmovemore.com to read earlier e-newsletters. Week 6 covers safety issues for outdoor activities during the winter & dodging tempting treats at work. Plus, there are more tasty recipes to try.

Happy New Year!

Maintain, Don't Gain Week 5

Welcome to Week 5 of the Maintain, Don't Gain Challenge...

It still isn't too late to join at www.myeatsmartmovemore.com! Join for access to their weekly e-newsletter. This week covers the winter blahs, mindless eating, & the importance of sleep.

Top Holiday Stress Busters

- Be willing to bend.

- Adopt an attitude of gratitude.

- Practice random acts of kindness.

- Catch a wink.

- Just say no (politely).

For more details on Holiday Stress Busters, check out our Maintain, Don't Gain page (located on the left side bar).

Happy Holidays!

Maintain, Don't Gain Week 4

We're now halfway through the Maintain, Don't Gain Holiday Challenge! Week 4's newsletter discusses healthy holiday substitutions & how to deal with setbacks. Access it by joining the Challenge at www.myeatsmartmovemore.com.

Still not sure? Here's a sample...

Five Secrets to Beat Holiday Temptation

Fortunately, holiday foods don’t have to undermine your goals. A few tricks can help you survive the season’s most tempting treats without expanding your waistline.

- Decide if you are hungry or if you just feel like eating.

- Don’t skip meals.

- Keep healthy snacks in your purse or in your desk at work.

- Indulge in small amounts of the foods you love.

- Brush your teeth after eating.

For prior week's sample articles, check out our *NEW* Maintain, Don't Gain page (available on the left sidebar).

Maintain, Don't Gain Week 3

It's Week 3 of the Maintain, Don't Gain Holiday Challenge!

Did you know that:

- an 8 ounce glass of traditional egg nog has almost 350 calories & 15-20 grams of fat????

- a popular coffee chain has many holiday drinks with 350-400 (or more) calories & double digit grams of fat, EVEN when you ask for 2% milk????

This week's newsletter contains more tips for reducing stress, easy but healthy recipes, how liquid calories can impact a diet, & multiple activity ideas that require minimal space or equipment.

Want to know more? Sign up for the Challenge at http://www.myeatsmartmovemore.com/HolidayChallenge/index.html.

Maintain, Don't Gain Week 2

It's Week 2 of the Maintain, Don't Gain Holiday Challenge. It still isn't too late to join at www.myeatsmartmovemore.com!

Here's a preview of this week's newsletter... plus more recipes & suggestions for toe-tapping Christmas music!

Top Five Rules to Survive Holiday Parties

1. Before joining the line..., take a peek at what food is offered.

2. Downsize (your plate) & supersize (the healthy choices).

3. Heavy sauces can drown out even the healthiest vegetables.

4. Keep hands occupied.

5. Wait until 20 minutes before deciding whether to go back for another bite.

Maintain, Don't Gain Perks & Rules

As mentioned, the Maintain, Don't Gain Holiday Challenge just started. (BTW, it's NOT too late to join in a http://www.myeatsmartmovemore.com/HolidayChallenge/index.html!)

For those unfamiliar...

- Goal: MAINTAIN your weight during the holidays.

- The Challenge is FREE & lasts through Dec. 31.

- By signing up, you'll get about 6 weekly e-mails with tips on nutrition, physical activity, & stress reduction. There's also yummy, new recipes included. You'll also have access to their weight log, food diary, physical activity log, calorie calculator, meal planner, healthy ingredient substitutions, & lots of delicious recipes.

- After completing the survey, you also have a weekly chance to win a prize.

Here's a small taste of Week 1's newsletter...

How to Stuff the Turkey (and not yourself) in 3 Steps

It's easy to go overboard on Thanksgiving Day. It's that once a year, special meal. The smells wafting from the kitchen all day are like torture for your senses.... The trick to enjoying Thanksgiving to its fullest is mixing and matching and maybe just a little bit of math, too.

Step 1: Eat regular meals.... Skipping meals unintentionally sabotages your goals....

Step 2: Figure out how many calories you have to work with... you can plan on Thanksgiving making up 1/3 of your day's calories....

Step 3: Mix and match your holiday favorites... Be sure to include the foods you really love... but be aware of how they fit into your overall meal...

Have a happy, healthy Thanksgiving!

Maintain, Don't Gain Holiday Challenge

Time to sign up for the

Maintain, Don't Gain Holiday Challenge!

http://www.myeatsmartmovemore.com/HolidayChallenge/index.html

Use the Holiday Challenge to help set the stage for our

2012 Granville-Vance Eat Smart Move More Weight Loss Challenge.

New MARCH start date will help prepare for summer shorts & bathing suits!

Fall--ing Off the Wagon

A couple of weeks ago, I posted about some of fall's nutritional superstars. Well, here are some of fall's flubs (nutritionally speaking)...

- 9 Frighteningly Fattening Fall Foods: http://www.webmd.com/diet/features/9-frighteningly-fattening-fall-foods

- Top 4 Most Fattening Fall Foods: http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1400

Take-Away Tips

- Just because it sounds healthy doesn't always mean it is! (pumpkin latte anyone???)

- Stay active. Add a little extra activity if you've indulged in some extra treats...

- Special treats are only special treats if you don't eat them frequently.

- Remember to consider portion size, especially when eating less healthy choices.

Next week, we'll discuss how to modify your favorite holiday recipes to make them a bit healthier but equally yummy! Just in time for Thanksgiving...

Time for Change...

To me, the end of Daylight Saving Time marks the shift towards winter... Soon, it will be dark when we get up. It will be dark when we drive home. Once the temperatures drop, the motivation to be active tends to be much harder to come by!

With this in mind, start revising (or creating) your "how to fit in fitness" plan.

- Post your motivation to be healthy somewhere prominent.

- Are you (or your body) bored with your workout? Look for a new challenge or a way to change things up.

- Do you need to swap, borrow, buy, or update anything for your indoor home workouts?

- Think of ways to add physical activity into your daily tasks (e.g., parking further away, being active during commercial breaks, etc.).

Here are ideas that may help. And, don't forget to look back over prior posts for more tips!

- Assurance that even busy people can make healthy living a priority-- http://blogs.webmd.com/pamela-peeke-md/2011/10/making-it-happen-48-hours-of-walking-my-talk.html?ecd=wnl_wmh_110411

- Ways to speed up &/or spice up a walking routine-- http://www.webmd.com/fitness-exercise/guide/walking-for-exercise?ecd=wnl_fit_110411

- How to get more out of your workout in equal or less time with intervals-- http://www.mayoclinic.com/health/interval-training/SM00110

Feel free to share your ideas, tips, or motivations for being active!