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.

Holiday Challenge-- Week 2

Welcome to Week 2 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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Sleep and Counting Sheep

Lack of sleep is a chronic problem in America. ...Getting at least an average of 7 hours of sleep per night is critical to overall health. The way you feel while you're awake depends in part on what happens while you're sleeping.

...There are many body systems that are impacted when we don't get the sleep we need. Sleep deprivation can lead to irritability, cognitive impairment, impaired immune system, risk of type 2 diabetes, risk of heart disease, slower reaction time, memory lapses, and risk of obesity.

Lack of sleep decreases metabolism. This results in burning fewer calories each day. Lack of sleep also affects hormones that are in charge of hunger. ...So, we become hungrier AND it is harder to feel satiated. Therefore, we are prone to overeat when we are sleep deprived.

Use this chart to see how much sleep is recommended for specified age groups.

Age	Recommended Amount of Sleep
Newborns	16–18 hours a day
Preschool-aged children	11–12 hours a day
School-aged children	At least 10 hours a day
Teens	9–10 hours a day
Adults (including older adults)	7–8 hours a day

Tips to getting a good night’s sleep:

1. Set a sleep schedule...
2. No caffeine late in the day...
3. Don’t eat too close to bedtime...
4. Exercise...
5. Turn your bedroom into a sleep sanctuary...

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Week 2's Challenge are desk exercises.

...Physical activity is important for strength, flexibility, balance, coordination, and bone density. The following exercises can be done at your desk and will help overall health. 

Each day this week, take a 3-5 minute break to follow Denise Austin as she leads us through "deskercises". Rotate through the YouTube clips below:

Abs 

Arms 

Legs 

If you would like additional exercises or if you are unable to access YouTube, here is a humorous list of desk exercises with visuals.  Another resource is this bingo board to print out and hang on your computer monitor.

Holiday Challenge-- Week 1

Welcome to Week 1 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.

If you haven't already, don't forget to record your weight. Here's a summary of one article & the weekly challenge.
 
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Liquid Calories

 

"‘Tis the season for hot chocolate, eggnog, holiday punch, and many other seasonal drinks. A holiday celebration too often means a drink with lots of calories from sugar.  Look for low-sugar, low-calorie options. Whenever you can, choose water or a no-calorie drink.

Say no to punch. Typically punch is made with sugar sweetened beverages, fruit, and lots of fruit juice and can have 150 calories per cup.... If that is not calorie-worthy to you, save those calories to spend on food instead.

Hold your own wine glass. Leaving your wine glass on the table may allow a server or host to add more.... Pick up your glass as you see the server approaching. Allow it to be filled when YOU are ready.

Order it your way. ...there are ways to make healthy choices by asking for some simple swaps. Keep in mind the amount of calories in alcohol itself- 2 ounces of liquor has about the same number of calories as a glass of white wine...."

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Week 1's challenge is to increase your steps.

"Regular walking helps reduce stress, anxiety, and depression as well as boosts self-esteem and improves sleep. Thirty minutes a day spent walking can lead to benefits such as reduced body fat, lower bad cholesterol and blood pressure, increase energy, and reduce the risk of chronic diseases..."
- Beginners:  Start with a goal of 4,000 steps (2 miles) this week. This is just over 500 steps per day.
- Already actives:  Try adding 1,000 more steps per day (1/2 mile) until you reach 10,000 steps (5 miles) daily.

Feeling Energized

During the recent (& extended) rain, many people seemed to be more tired & grumpy than normal. Could this be a side effect of the weather? WebMD answers the question Does Weather Affect Your Mood. (Spoiler alert-- It can!)

On the bright side, even on a rainy day, there are lots of ways to help boost energy or feel better. Some tips include:
- stretching & being active (both inside or outside have benefits);
- stay hydrated but limit caffeine;
- listen to upbeat music;
- sniff uplifting scents like cinnamon, peppermint, & citrus; 
- eat healthily, including whole grains, fruits & veggies, etc.

Learn more at:
- WebMD's 10 Ways to Boost Your Energy in 10 Minutes or Less
- Greatist's 28 Science-Backed Ways to Boost Energy Instantly
- WebMD's Energy Foods Slideshow

Note:  If you feel regular or intense unhappiness or tiredness, please see your healthcare provider to rule out any medical issues.

It's Sickening... Colds & Flu

Raise your hand if you've encountered someone sick this fall. Between flu, colds, & allergies, there is already a lot of sniffling & coughing.

Prevention is still your best option! This includes getting a flu immunization (shot or mist); avoiding or cleaning germ-filled places; & regularly washing your hands. Nutritious foods, physical activity, quality sleep, & not smoking also help boost your immune system.
- MedicineNet's Flu Shots - Next Big Influenza Outbreak
- Prevention's 8 Germiest Public Spots
- Centers for Disease Control's When & How to Wash Your Hands

Flu shots are available at some healthcare providers, many pharmacies, & Granville-Vance Public Health by appointment. They cost $30 or are free with accepted insurance.

Is it a cold, the flu, or just seasonal allergies?
- National Institute of Allergy & Infectious Diseases' Is it a Cold or the Flu? (printable chart)
- Asthma & Allergy Foundation of America's Flu/Cold or Allergies? (printable chart) 

Despite your best efforts, you may still get sick. What should you do?

- MedicineNet's Are You too Sick to Work?
- US Health News' How Sick is too Sick to Exercise?
- Centers for Disease Control's The Flu: What to do if You Get Sick (includes emergency signs)
- FamilyDoctor.org's Colds & the Flu-- Treatment (includes kids)
- BabyCenter's Flu During Pregnancy
- WebMD's 10 Foods to Eat When You Have the Flu
- Greatist's The Best & Worst Foods to Eat When You're Sick

Take the Scary out of Halloween & the Time Change

It's the end of Daylight Saving Time... This means an extra hour of sleep (at least, in theory) & extra light in the morning. However, it will also get dark earlier (for you after-work exercisers). It can also cause some people to feel tired, sad, or achy.
- Greatist's How Daylight Saving Time Actually Affects You
- Weather.com's 5 Health Impacts of Daylight Saving Time's End

If you plan to continue being active outdoors after dark, please be careful. Here are safety tips from SparkPeople.

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Is Halloween candy lurking at your home or workplace? If you do choose to indulge,:

- Pay attention to portion size & quantity. Calories quickly add up.
- Keep candy out of sight or, at least, out of reach.
- Eat only the candies you truly enjoy.
- To compensate, reduce other calories (by eating less or making healthier substitutions). For example, eat an open faced sandwich to save 100 calories or skip the cheese for about 70 less calories. You can also add in extra physical activity.

For more insight, check out:
* Greatist's 20 Healthier Halloween Candy Choices
* Momtastic's Exactly How Much Exercise is Required to Burn Off Halloween Candy? (based on 150lb person)
* Men's Fitness' Exercise Equivalents of Halloween Candy (based on 180lb man)

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The 10th Annual Eat Smart, Move More Maintain, Don't Gain Holiday Challenge starts in mid-November. Sign up for free today to help avoid holiday weight gain with daily tips & weekly newsletters e-mailed to you.

Fight Cancer

Last week, we talked about all the brilliant colors of fall. October is also awash in another color, too. Pink is now everywhere to raise awareness of breast cancer.

Cancer is:
- prevalent. American Cancer Society's Lifetime Risk of Developing or Dying From Cancer estimates that we have roughly a 40% chance of developing cancer in our lifetime (men 43%, or a 1 in 2 chance; women 38%, or a 1 in 3 chance).
* NC ranks 23rd & our rate is slightly higher than the US (470.8 vs. 462.0 per 100,000) according to Centers for Disease Control data (2008-2012).
* Learn about local impact with our Community Assessments. There's a brief overview in the 2014 SOTCH. The 2011 Community Health Assessment offers much more detail (Morbidity & Mortality sections).

- complex. It can begin anywhere in the body. There are actually dozens of different types. In all types of cancer, the body’s cells divide & grow out of control. Cancerous cells can influence other cells, spread into surrounding tissues, & hide from or even manipulate the body's defenses. The National Cancer Institute's What is Cancer? explains more. Or, find out about Cancer Symptoms or Screenings at WebMD.

- influenced by healthy behaviors. The World Health Organization suggests that over 33% of cancers are preventable. The Mayo Clinic shares 7 Tips to Reduce Your Risk including being active, eating healthy, not using tobacco products, sun protection, etc. Finding cancer early also helps increase your survival & options.

Cancer will likely impact us or someone we care about. Here are some resources:
- National Cancer Institute's Coping With Cancer for Friends & Family
- Care.com's 10 Ways to Help a Friend With Cancer
- Mayo Clinic's Cancer Diagnosis: 11 Tips for Coping.