Month 3

December 2015

Inside this issue:

Page 1: Updates Page 2: Avoiding Extra

Holiday Pounds Page 3: Ways to

Strength Train at home Page 4: Healthy

Christmas Dessert

Welcome to month 3 of the Yes We

Can Challenge!

Hopefully everyone had a great Thanksgiving! The start of the holiday season is here and it can be tricky to stay healthy. In this newsletter will be helpful tips to keep the holiday parties, Christmas shopping, cooking, and so forth enjoyable and keep you from gaining extra holiday weight. Monthly Team Challenge: Bonus prizes will be awarded to the team that logs the most steps Christmas shopping this month!

Page 2 Yes We Can Challenge

Avoiding Extra Holiday Pounds

The holidays are a time to be surrounded by family, friends and food which can make it hard to stay healthy. Here are some useful tips to stay healthy during the holidays: Simple ways to avoid extra pounds • Pick a to-die-for outfit for New Years, whether its new or old the outfit should fit the

same before and the day of the New Years. • Make sure to get enough sleep during the Christmas holidays, it will help to keep your

brain alert to how full you are while eating and suppress excess hunger hormones. • Make time for exercise every day, even on Christmas Eve and Day. • Try to drink two glasses of water before going to events, this will keep you feeling full

and help avoid over-eating. • Make some desserts that you don’t like, this can help you to avoid high calorie foods

without having to fight temptation. • Freeze some leftovers right away instead of putting them all in the refrigerator. This

can help you to avoid overeating the day after Christmas. • Keep a food journal and write down everything that you eat. This is an incredibly

powerful tool, especially when you are tempted to overeat.

Christmas Day • Eat breakfast and lunch this will help to

regulate your hunger and keep you from feeling starved before dinner.

• Keep healthy snacks like fruits and vegetables around the house.

• Chew slowly so you can enjoy your food and give your brain time to register that you are full and to avoid over-eating.

• Try to limit how much salt you eat by flavoring foods with spices and herbs before adding salt.

• Set a goal for your plate. Try to have at least half of your plate be filled with vegetables or fruits, save the other half for higher calorie foods like creamy mashed potatoes.

• Resist the temptation to cover vegetables in butter or creamy spreads as this adds extra calories.

• Limit yourself to one plate of food, no second helpings.

Drinks and Dessert • Save a little room after the dinner

to eat a small portion of dessert. • Share leftover desserts with

neighbors and guests to avoid eating too many calories the next day.

• If you drink alcohol, have a glass of water between drinks. This will keep you feeling full and limit how many empty calories you consume from alcohol.

Yes We Can Challenge

Page 3 Ways to Strength Train at Home

Chair Squat

Chair Dip

Canned Curls

Crunches

1. Chair Squats

• Item Needed: Chair • Take the chair and place it as if you are about to sit

down. A squat is a similar motion to sitting down in a chair however challenge yourself to not use the arm rests placing your hands crossed in front of your chest. Start by standing up straight, as you move your hips downward to sit, touch the chair lightly and come back to a standing position. Repeat this 8 times, rest and then do another set of 8.

2. Chair Dip • Item Needed: Chair • Take the chair and place it behind you and stand facing

away from the chair. Place your hands on the edge of the chair seat shoulder width apart. Keep your arms straight then bend your knees as if in a sitting position. Slowly bend your arms lowering your entire body. Hold this positon for 5 seconds (counting 1 Mississippi, 2 Mississippi, etc.). Then slowly straighten your arms again while keeping your knees bent. Repeat the same movement 6 times, rest and then do another set of 6.

3. Canned Curls • Item Needed: Canned foods for both arms that are a

challenging but reasonable weight. If multiple cans, evenly distribute the cans and place them in 2 plastic bags to make it easier to hold.

• Hold the cans or plastic bags in each hand and keep your arms straight and place them by your sides. While standing keeping your wrists and forearm straight bring your hands and the can or plastic bag upward to you shoulder then slowly release and bring the can or plastic bag back down to your side with straightening your arm to the original position. Try doing this 8 times, rest and then repeat for another set of 8.

4. Crunches • Item Needed: None • To start, lie on a smooth, hard surface with your back on

the ground. Keep your legs bent and place your hands on your chest or behind your head. Now imagine you’re pulling your belly button back into your spine, hold this. Raise your shoulder blades during the contraction and keep your neck straight (do not use your hands to pull your neck forward). Hold this position for a few seconds. The slowly release your shoulder back to the floor and repeat this 8 times, rest then repeat this again 8 times.

Yes We Can Challenge

Page 4

Healthy Dessert: Fruit Salad with Toasted Oats

Ingredients 1 Tbsp reduced fat margarine 1 cup quick-cooking oats 1 Tbsp brown sugar ¼ Tsp cinnamon, ground ½ medium ripe banana, sliced ½ medium apple, seeded and cubed ½ medium pear, seeded and cubed ½ medium peach, seeded and cubed ½ cup pineapple chunks, fresh or canned in water or own juice ½ cup mandarin orange sections, fresh or canned in water 1 6-oz carton of fat-free fruit-flavored yogurt

Directions:

1. Melt the margarine in a medium skillet over medium heat. Stir in the oats, sugar, and cinnamon and brown sugar, stirring constantly, for 8-10 minutes. Remove from heat and cool.

2. Mix the fruit and yogurt in a medium bowl. Top with 1 tablespoon toasted oats to serve.

Nutritional Information Yield: 6 servings Serving Size: ½ cup Each serving provides calories: 128 total fat: 2 g sodium: 30 mg saturated fat: 0g total fiber: 3 g protein: 4 g cholesterol: 1 mg carbohydrates: 25 g sugar: 13 g