Welcome to WEEK THREE of the Healthy Lifestyle Challenge!
It’s about building healthy lifestyle habits that will last a lifetime.
Email your tracking sheet by to: Here’s my tracking sheet
(Don’t forget to attach your tracking sheet) Our top score each week earns 3 free raffle tickets, our 2nd through 10th winners earn 2 tickets and all participants with 200 or more points for the week receive 1 ticket.
Tracking the foods you eat can play an important role in ensuring that your diet is keeping you on track for leading a healthy lifestyle. Tracking can be done by hand in a food journal, or through on-line tools. Visit the Q&A section of our website for a list of several free food tracking tools available on the web.
If you read this communication, visit one or more of the links and learn something new, credit yourself with the 5 wellness education points. You will need to dig a little deeper to answer this week’s 5 point bonus question.
THIS WEEKS BONUS QUESTION: Making food choices for a healthy lifestyle can be as simple as using the 10 tips provided by MyPlate.gov, which you will find by clicking on:
10 nutrition tips from MyPlate.gov For the 5 bonus points, provide us with the #5 tip. Type the answer on your tracking sheet before you email it to us at the end of week 3. It’s also worth reading 10 tips to help you eat more vegetables
Earn Your Bonus Points:
Time to get moving! Join us this Saturday and every Saturday morning for the free Circuit Training In The Park. Guaranteed to keep you moving and smiling! The weather should be great for an outside workout; just wear a sweatshirt and bring your water bottle. 7:45am to 9:00am: Centennial Park (108 South entrance) - To find us, just follow the Get Active Howard County signs once you enter the park. This Saturday we will likely be on the lower plateau. The weather should be great this Saturday but wear a sweatshirt. (we are working on an indoor opportunity to continue this free opportunity right through the winter) Hope to see you Saturday morning! questions: email brian@wepromotehealth.org
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Put Healthy Happy Hour on your calendar:
Join your fellow Healthy Lifestyle Challenge participants at the first Healthy Happy Hour! Earn your BONUS activity points on Monday, November 21st from 5:30pm to 7:30pm at Historic Oakland in Columbia, Maryland. Don’t miss the inaugural first Healthy Happy Hour! More details to come.
(Note this is a new date: Monday, November 21st)
Congratulations for taking the challenge!
Eat healthy and stay active,
Brian Jolles, President
We Promote Health
www.WePromoteHealth.org
It's not too late to join us in the Healthy Lifestyle Challenge! (Registration is open through week 5)
This service is not meant to replace the advice of a physician. You should not rely on any information or suggestions here to replace consultations with qualified health professionals and fitness professionals regarding your own specific situation.
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Something Extra:
The USDA Dietary Guidelines for Americans changed in 2011 to MyPlate. www.MyPlate.gov My Plate was developed to promote healthy eating to consumers. Here are other pyramids you might find interesting: Asian, Latin American, Mediterranean, Vegetarian diet and the Mayo Clinic Healthy Weight Pyramid.
Although many variations of the food pyramid exist, most emphasize the following:
• Eat more plant foods, including fruit, vegetables and whole grains.
• Reduce intake of animal foods, which are also the natural source for cholesterol.
• Substitute healthy plant fats in place of saturated and trans fats.
• Limit sweets and salts.
• Drink alcoholic beverages in moderation, if at all.
• Control portion sizes and the total number of calories you consume.
• Include physical activity in your daily routine.
One simple way to use a food pyramid to make changes in your diet is to record what you eat for a week. If your eating patterns are out of sync with the pyramid, work on bringing them in line with gradual changes, such as eating more vegetables, fruits and whole grains, and limiting fats and sweets.