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The Holiday Challenge Begins Today – It’s Not Too Late to Join!

by Madi Johnson

holiday challenge

The 2017 Eat Smart, Move More, Maintain, don’t gain! Holiday Challenge Has Begun!

Join more than 23,000 people from across the US and around the world in the 11th annual Holiday Challenge. Rather than focusing on trying to lose weight, this FREE seven-week challenge provides you with tips, tricks, and ideas to help maintain your weight throughout the holiday season. Registration does not close, click the link below to register.

The 2017 Holiday Challenge will run through December 31st.

You should receive a confirmation email immediately after registering, please email holidaychallenge@esmmweighless.com for any questions.

NEW this year: Virtual race through Paris! 

Holiday Challenge Paris

Registration is now open for the free virtual race through Paris. Log your physical activity, see Google Street views of iconic Paris sites, and motivate each other on the message board. Click here to learn more and to Register for the Paris race.

Additional Participant Resources

Join the private Holiday Challenge Facebook group to share progress, experience, and encouragement with fellow participants.

Save and share healthy recipes on our Pinterest page. Choose from a Holiday Challenge Board, a Tried and True Board, a Vegetarian Board, and more.

Instead of or in addition to Facebook, join the private MyFitnessPal group to support and converse with fellow participants.

The Holiday Challenge is provided by Eat Smart, Move More, Weigh Less, a 15-week online weight management program held in real-time with a live Registered Dietitian, and Eat Smart, Move More, Prevent Diabetes, a 12-month online diabetes prevention program recognized by the CDC.

Free Virtual Race Through Paris – Registration Now Open!

by Madi Johnson

Holiday challenge Paris

As a part of the 2017 Holiday Challenge, we are excited to announce a FREE virtual race through Paris! Walk or run past iconic landmarks and quaint cafes all the way to the finish line at the Eiffel Tower (a 26.2 mile route – a full marathon!). Bring your motivation to maintain your weight this holiday season to a whole new level.

The race will run from November 20 – January 2 but you can join at any time, registration does not close.

How it works: 

  • Click the “Register Now” button below. The race will begin on November 20th.
  • Log your intentional walking or jogging miles (not general steps from a Fitbit, see below to learn more).
  • Catch a Google Street view of your virtual locale in Paris, then cheer on your fellow racers through the group message board.
  • Optional: Join a group (ex. your worksite) by going to your bio, click “edit my bio”, and add or join a group.
  • New this year – Looping! If you finish the 26.2 mile route (a full marathon), you can become an ultramarathoner. That means you can loop the route as many times as you’d like before the close of the race. How many marathons can you get this year?

The race will be held between November 20th – January 2nd. See how many loops you can get in!

For any questions or technical issues regarding the race through Paris, please email team@racery.com.

A few key points: 

  • You have to manually enter your miles, as it only counts intentional walking or running miles. This does not include general step counting throughout your day from a FitBit, Jawbone, etc. Intentional miles means that you go out on a walk for 1.5 miles, not that you had 3,000 steps from your regular daily activity. This keeps everyone on a level playing field.
    • If you do wear a step counter while you are intentionally going for a walk, 2,000 steps equal a mile.
  • We rely on the honor system, you do not have to use a device to prove your miles – a good map suffices. To track your miles with GPS or on your phone, apples such as Google Maps, MapMyWalk, and Nike+ are all great options.
  • Racery serves as a great (and judgement-free) daily reminder to be active. Feel encouraged to watch your progress on the map, especially as you pass other racers. Use this as motivation to move more!
  • The website is very interactive. You can “like” and comment on other racer’s activity. You can motivate each other and create friendly banter and competition.
  • Please attribute your mileage to the appropriate day – don’t combine mileage from multiple days.
  • If you finish the route early, keep submitting your miles to become an Ultramarathoner! A new leaderboard will appear and you can continue to race against other Ultramarathoners.
  • If you want to race as a part of a company or organization, add it to your race name so you and your coworkers can cheer each other on.
  • Get some bling! Show off your accomplishments with a race bib or postcard available through Racery.
  • HAVE FUN!

The 2017 Holiday Challenge Taste Test

by Madi Johnson

The Holiday Challenge Taste Test is an annual event in which we determine which recipes will be included in the Holiday Challenge. Each team member chooses a healthy recipe, brings the dish to the event, and we all taste and rate each dish. Only the highest rated dishes make it into the Holiday Challenge.

Everyone who participated in the Taste Test filled out a ratings sheet and rated each dish on a scale of 0-3, with 3 being the highest. Dishes this year ranged from overnight pumpkin pie oats to chewy molasses cookies (YUM)!

We are so excited for you all to take part in this year’s Holiday Challenge. It is sure to be a fun seven weeks. For those of you who have not signed up, you still can- and it’s FREE! The Holiday Challenge promotes weight maintenance during the holidays by providing daily tips, tweets, and newsletters with healthy recipes every week. Mark your calendars for November 13th!

Learn More and Register for the 2017 Holiday Challenge

How to Have a Healthy Halloween with Non-Candy Treat Ideas

by Heidi Schoeppner, RD, LDN

Halloween is just around the corner! And for most of us, this means small pirates, princesses and ghosts lining our doorstep looking for a treat. Trick-or-treat is a great time to get some exercise with your family. If you’ll be out “(s)troll-ing” the streets this Halloween, dress appropriately for the weather (sweatshirt, raincoat, etc) and make yourself visible to all passers-by, wear light colored clothing or reflectors if your costume is dark in color, and carry a flashlight!

Treats come in all shapes and sizes, don’t limit yourself to passing out sugary confections next week. Some ideas for non-candy treats include:

  • Stickers
  • Glow sticks/necklaces
  • Pencil toppers or erasers
  • Bubbles
  • Play dough
  • Finger paints
  • Halloween themed costume jewelry, hats
  • Temporary tattoos
  • Crayons or colored pencils
  • Silly straw
  • Mini lip balm
  • Keychain
  • Bouncy balls
  • Slinky
  • Sidewalk chalk
  • Glow-in-the-dark stars

For additional healthy Halloween ideas, check out our Pinterest Board: Healthy Halloween.

Some neighborhood parents and dentists alike will thank you for thinking outside the box! What are some of your non-food related Halloween traditions? What will you be handing out to the ghouls and goblins you see?!

Manners Matter Even at the Gym

by Cathy Thomas

I enjoy going to a very affordable gym in my neighborhood. The equipment is new and well-maintained, the staff are very pleasant, media opportunities are available to combat boredom on the treadmill, and it is very clean.gym etiquette

Most people move about the gym focused on their workout with a quick nod to those they know or recognize as a gym compadre.

All of that makes for a good workout – with one big exception – those that don’t follow basic rules of good manners at the gym. While you will not see these rules posted in any gym, trust me from someone who has worked out in a gym for a lifetime – they matter.

Proper Gym Etiquette:

  1. Don’t place your water bottle, coat, or workout notes on benches or equipment you are not using. Manage your items without taking up valuable workout space for another member.
  2. Don’t sit on the equipment and text. If you need to text move to another location in the gym.
  3. Don’t sit on equipment or bench in between sets. GET UP. Someone else can use the equipment or bench as you take your minute or so break in between sets.
  4. Share the equipment.  Don’t place multiple sets of dumbbells in your area like they belong to you. They belong to everyone. Use the dumbbell set you need for your current set and replace it.

 

Everyone at the gym has one common goal to be healthier. Consider this list as you move through your workout.  Manners matter everywhere.

 

 

Dear Holderness Family- Here are a few ways to make healthy food taste delicious!

by Sarah Myer

I love the Holderness Family videos and parodies! Their newest one “My Wife is on a Healthy Diet / Men at Work Parody” had me laughing so hard. At the same time, I was reaching for the phone to send them some cauliflower rice recipes that are actually good. A healthy diet can look, smell, and taste delicious.

So, if you are interested in some ways to spice up a “Healthy Diet” for you and your family here are a few ideas:healthy diet

Breakfast for a Lazy Sunday or a Busy Monday Morning

Don’t Want to Try Kambucha? 

How to Make Roasted Brussels Sprouts Taste Good

Brown Rice and Whole Grains

Kale, Swiss Chard, and Beets

Why is this Cauliflower lying about being rice? 

 

Interested in going Vegan, non-gluten, Juicing, Paleo, or other fad diets? Here is the evidence (or lack thereof) behind today’s popular diets: Diets:  Fad or Fact

And if you want more tips and ideas you can always join an Eat Smart, Move More, Weigh Less class. We promise we won’t make you eat grass!

 

Don’t miss another great blog: Subscribe Now

Less Than a MONTH Until the 2017 Holiday Challenge – Register Now!

by Madi Johnson

holiday challenge

The 2017 Eat Smart, Move More, Maintain, don’t gain! Holiday Challenge

This holiday season, the only thing that should be “stuffed” is the turkey.  Many Americans gain between 1 and 5 pounds each holiday season. While it may not sound like much, most people never manage to lose these extra pounds. You are invited to join the 11th annual Holiday Challenge. Rather than focusing on trying to lose weight, this FREE seven-week challenge provides you with tips, tricks, and ideas to help maintain your weight throughout the holiday season.

Last year’s Holiday Challenge was the biggest and best ever. We had over 15,500 participants from all 50 states, all 100 NC counties, and 13 additional countries. Now it’s time for the 2017 Eat Smart, Move More, Maintain, don’t gain! Holiday Challenge!

The Holiday Challenge will begin November 13th and run through December 31st.

Register for the 2017 Holiday Challenge

You should receive a confirmation email immediately after registering, please email holidaychallenge@esmmweighless.com for any questions.

Weekly Newsletters, Daily Tips, and Weekly Challenges with strategies to:

Survive a holiday party

Manage holiday stress

Fit physical activity into your day

Cook quick and healthy meals

Plus healthy holiday recipes!

Join us for additional support on Facebook (NEW private page for 2017), Pinterest, Instagram, and Twitter.

Share your progress using #HolidayChallenge.

Last year’s Holiday Challenge:

In 2016, more than 15,500 people from all 50 states and 13 other countries took part in the Holiday Challenge. How did your state rank last year? Which states will come in the Top 5 this year?

The Holiday Challenge is provided by Eat Smart, Move More, Weigh Less, a 15-week online weight management program held in real-time with a live Registered Dietitian, and Eat Smart, Move More, Prevent Diabetes, a 12-month online diabetes prevention program recognized by the CDC.

For questions or additional information, please email holidaychallenge@esmmweighless.com or call 919-707-5398.

Quick Breakfast: Healthy Muffin Pan Quiche

by Madi Johnson

For the past few years, I have been making numerous variations of muffin pan quiches. It originated from Eating Well’s Mini Mushroom and Sausage Quiche recipe (which was featured in the Holiday Challenge), but I found that I started throwing in my own vegetable combinations and more often than not opted for a vegetarian option (trying to avoid processed meats as much as possible). It even got to the point of no longer following a recipe, just throwing together a combo of egg whites and whole eggs, a little milk, and then any and all vegetables I had on hand until the muffin cups were full. muffin pan quicheWhen friends or family would ask for the recipe, the only one I had written down was the mushroom and sausage version. SO, I decided to jot down my favorite combo and share it with you all!

These mini muffin pan quiches could not be easier. Make a large batch on Sunday and use for the week. They are also easy to freeze and save for later – just wrap each up in saran wrap, place in a freezer bag, and call it a day. When you’re ready to enjoy, just unwrap and microwave until warmed through. This is my go-to breakfast when company comes to town or when someone has a baby (or illness, or death in the family) and needs a healthy and easy breakfast. Play around with the recipe and make it your own!

Muffin Pan Vegetable Quiche         

  • 5 eggs
  • 3 egg whites
  • 8 ounces mushrooms, sliced
  • 1 cup fresh spinach
  • 1 cup 1% or skim milk
  • ¼ cup shredded cheese
  • ¼ cup sliced scallions (optional)

Directions

  • Position a rack in the center of the oven; preheat to 325 degrees. Coat a nonstick muffin tin generously with cooking spray or line with foil baking cups.
  • Whisk eggs, egg whites, and milk in a medium bowl. Divide egg mixture evenly among the prepared muffin cups. Sprinkle the vegetables and cheese into each cup.
  • Bake until the tops are just beginning to brown, 25 minutes. Let cool for 5 minutes. Flip the quiches out of pan and let cool completely.

Tip: Can use any preferred vegetable combination. Try red peppers, broccoli, or tomatoes.

Less Sitting, More Moving

by Megan Haubenreiser

Incorporating a few minutes of activity into your workday is a great way to get an energy boost, to decompress and refocus, or to simply stretch out your joints if you begin to feel stiff. Sitting for prolonged periods of can lead to the development of several chronic diseases, so it is important to incorporate as much movement throughout your day as possible.activity at work

Listed below are 8 simple ways to move more at work. These small changes can make a big difference for your activity level and for your overall health.

  1. Walk over to your colleague’s desk to talk in person rather than sending an email.
  2. Swap a desk chair for an exercise ball at your desk to allow for more movement while sitting and relieve back pain.
  3. Take the stairs to and from your floor and avoid the elevator. If your floor is too high to walk to, take as many flights as you can before catching the elevator (and the same going down at the end of the day).
  4. Set reminders on your calendar for every 30 minutes to stop and stretch.
  5. Turn waiting time into moving time. Do small exercises, such as calf raises, while waiting on the copy machine or for the meeting room to open.
  6. Drink more water. This will not only keep you hydrated, but will also require you to walk to the bathroom more often (a good way to get you up and moving!).
  7. Park farther away from your building entrance.
  8. If you are having trouble finding the motivation to be more active at work, remind yourself why you want to be active by writing down 1 different reason each month. Put a sticky note on your computer screen that says “I move more because I want to be around for my grandchildren”.

Pumpkin Yogurt: The only seasonal pumpkin-flavored product I love

by Surabhi Aggarwal, RD, LDN

It is that time of the year – Fall is around the corner and pumpkin flavors are slowly beginning to show up all around us. Personally, Fall is my favorite time of the year but pumpkin not so much.

While shopping for my Greek yogurt this weekend, I noticed that Chobani has put its Pumpkin Spice Blended Greek Yogurt on the grocery store shelves – being seasonal, it is a ‘limited batch’ product. Maybe it was the limited batch label that prompted me or maybe I was encouraged by my daughter who is always looking for new flavors that I put this yogurt in my cart.

pumpkin yogurt

I am writing this blog to share that to my surprise I found this flavor to be delicious! Not being a pumpkin fan, I wasn’t expecting much from this yogurt but it can be a good dessert choice if you are looking for pumpkin flavor. It gives you 12 grams of protein for 120 calories vs. a cup of pumpkin ice cream that can range from 300 – 400 calories.

The amount of added sugars is usually a concern for flavored yogurts. The nutrition label for Chobani products does not list ‘added sugars’ yet. Since yogurt has some natural sugars, I did this calculation by comparing the label to a Plain Chobani yogurt…it looks like there are 8 grams of added sugars in this particular flavor which is pretty decent for a flavored yogurt. Plain Greek yogurt with your own fresh cut fruits is always the best choice to keep the amount of added sugar under control. However, if that doesn’t satisfy your palate and you are craving pumpkin this Fall season then give Chobani Pumpkin Spice Blended yogurt a try!