Days. 12christmas. Each goal is worth one entry. Health and Wellness Challenge

Transcription

1 Days of 12christmas Health and Wellness Challenge December 1 12 Beat the holiday weight gain this year by keeping a 12-day food journal for a chance to win a prize Each goal is worth one entry 12 days of logging 11 days of produce 10 mindful moments 9 exercises 8 cups of water 7 days no sugar/booze 6 screenless hours 5 early bedtimes 4 fitness classes 3 evening strolls 2 acts of kindness 1 healthy festive recipe Packets available online starting November 19 at mccsokinawa.com/healthpromotion.

2 12 days of Christmas Health and Wellness Challenge Regulations An MCCS Okinawa Home for the Holidays Event! Challenge period: 1 December December 2018 Log Sheet download: Available starting 19 November from the mccsokinawa.com/healthpromotion Eligibility o 18+ o SOFA status Instructions o Log all food intake for 1 December through 12 December and be entered into the prize drawing. Expansion of requirements on pg. 2 o To gain additional entries, complete the extra challenges (listed #1-11) throughout the challenge period. Total entries possible per person is 12. (1 for completing the log, 1 additional entry for each challenge successfully completed) o Participants will be provided with a logging sheet, may also use an app of their choosing Log submission: o documents, pictures, and/or screenshots of your logs to healthpromotions@okinawa.usmc-mccs.org or Paulina.singer@okinawa.usmc-mccs.org or Gregory.hammond@okinawa.usmc-mccs.org o Turn them in to Health Promotion staff at the Naval Hospital Gym from Monday through Friday o Submissions due no later than 18 December For further information, please contact Health Promotion at POC: Paulina Singer.

3 NAME I I TEL. I DATE DAYS OF ~. CHRISTMAS ~ ~QUelbte-ss-~~SIWl: FOODWG <' Food/Drink # of Servings Calories ">-~. WATER WG (8 OZ.) MINDFUL MOMENT _ojlo PHYSICAL ACTIVITY ~ Minutes: SCREEN TIME 11) _oj9 _o/6

4 DAYS OF ~. CHRISTMAS EARLY BEDTIME <' Minutes: Before midnight of 5 GROUP FITNESS CLASSES Class: ">-~. Instructor Signature: _o/4 Time Start: EVENING STROll KINDNESS HEALTIIY RECIPE SWAP _o/3 o/2 (2)

5 12 days logging all food and drinks consumed Simply log everything you eat. You can use the log sheet provided by Health Promotions, write it out on a sheet of paper, or use an app of your choosing. Be sure that you ll be able to turn in a photo/screen shot, or print out of the app log. 11 days eating 5 servings of fruits or vegetables For the purpose of this challenge, 1 serving of vegetables = 1 cup of cooked or raw vegetables, and 2 cups raw leafy greens. Make a note on your log sheet that you have reached this goal. 10 days of meditation or creating a mindful moment Try paying attention to only what is around you. Focus on your breath, your movements, the task at hand, etc. When your mind wanders, bring it back without negatively judging yourself. For this, log how long you meditated for, or the mindful moment that you created. If you want, you can write down what you experienced before and after practicing. 9 days of physical activity For the purpose of this challenge, physical activity counts as at least 30 minutes of moderate intensity activity. Moderate-intensity physical activity: Aerobic activity that increases a person s heart rate and breathing to some extent. On a scale relative to a person s capacity, moderate-intensity activity is usually a 5 or 6 on a 0 to 10 scale. Brisk walking, dancing, swimming, or bicycling on a level terrain are examples. 8 days drinking 8oz of water For reference: a standard plastic water bottle contains about 16 oz. Challenge yourself to limit your plastic usage and use only a refillable water bottle or glass. 7 days without consuming added sugar and alcohol You will have to check the nutrition labels on what you re eating to ensure that there is no hidden sugar. Take a look at the attachment for the many names for sugar. 6 days without using screens for one hour Screens include: computers, phones, televisions, tablets, etc. Use this hour to read, spend time with family, go outside, or do anything other than look at your screens! Write down how you spent this hour screen-free. 5 days going to bed before midnight Adults function best with 7-9 hours of sleep, while children need even more. Write down when you went to bed and when you woke up for these challenge days, and try and hit those target amounts. 4 days attending a Group Fitness class at any gym Have the group fitness instructor sign your log sheet for these challenge days. 3 days walking after your evening meal For these challenge days, write down which dates you chose to walk and where you went. 2 days doing something kind for someone else This can be something small big or small, whichever you choose. Write down what you did and who it was for. 1 day making a healthier version of a holiday recipe There are swaps that can be made to transform any of our favorite holiday recipes into something that is more nourishing and just as delicious. Check out the attachment for ideas.

6 Attachment 1: Practicing Mindfulness Meditation to Cope with Stress Mindfulness meditation is a popular form of meditation that can help you cope with psychological concerns. It can be combined with clinical care and aid in keeping a healthy lifestyle and staying mentally fit. Meditation can help you learn to better control your emotions and even memories of traumatic events. It can also help you become more aware and accepting of negative thoughts. You learn not to be judgmental about your thoughts and instead think of those thoughts and feelings as momentary impulses that will pass. What is Mindfulness Meditation? Mindfulness meditation comes from a Buddhist tradition. It increases awareness of the present by focusing on your breathing, body and thoughts. With continual practice, this technique trains the brain to stay in the present moment and can help you accept things for what they are, without judgment. By focusing on the present and not on stressful or anxiety-driven thoughts about the past, present, or the future, mindfulness meditation can help decrease tension and improve coping with psychological health concerns. According to the National Center for Complementary and Integrative Health, this practice has been shown to decrease symptoms of anxiety and depression. In addition, according to a research study, it also has been shown to create self-compassion. Three Ways to Make this Practice a Routine Download a Mindfulness Coach app to learn different types of mindfulness practices. Set a reminder using the calendar on your smart phone each day to make sure you carve out time in your schedule. Choose a time when you are most alert and awake. Create a safe space that is quiet and free of distractions. It is important to pick a place where you feel calm and content for practicing. Try Meditating on Your Own If you are not sure where to begin, try these simple steps at home for 5 to 10 minutes. 1. Sit upright on the floor or a chair, keeping your spine straight. Relax your body, with your eyes open or closed. 2. Focus on your breathing. Pay attention to each inhale and exhale. 3. Notice the different sensations that occur in your body with each breath. 4. If a distracting thought enters your mind, simply notice it and then focus back on your breathing. As you become more comfortable, consider adding more time to your routine. Create a Mindful Moment Take any day to task and pay attention to each movement, the sounds around you, the smells, the feelings etc. By focusing on only the task at hand, rather than letting your mind wander, you can create a grounding and peaceful moment. Try some of these ideas: Showering Brushing teeth Making the bed Going on a walk Cooking Eating a meal Waiting in line Source: Practicing Mindfulness Meditation to Cope with Stress. (n.d.). Realwarriors.net. Retrieved from

7 Attachment 2: What Is Added Sugar? During processing, sugar is added to food to enhance flavor, texture, shelf life or other properties. Added sugar is usually a mixture of simple sugars such as glucose, fructose or sucrose. Other types, such as galactose, lactose and maltose, are less common. Unfortunately, food manufacturers often hide the total amount of sugar by listing it under several different names on ingredients lists. Beet sugar Blackstrap molasses Brown sugar Buttered syrup Cane juice crystals Cane sugar Caramel Carob syrup Castor sugar Coconut sugar Confectioner's sugar (powdered sugar) Barley malt Brown rice syrup Corn syrup Corn syrup solids Dextrin Date sugar Demerara sugar Evaporated cane juice Florida crystals Fruit juice Fruit juice concentrate Golden sugar Golden syrup Grape sugar Honey Icing sugar Invert sugar Dextrose Diastatic malt Ethyl maltol Glucose Glucose solids Maple syrup Molasses Muscovado sugar Panela sugar Raw sugar Refiner's syrup Sorghum syrup Sucanat Treacle sugar Turbinado sugar Yellow sugar Lactose Malt syrup Maltodextrin Maltose Rice syrup Bjarnadottir, A. (n.d.). The 56 Hidden Names of Sugar. Retrieved from different-names-for-sugar.

8 Attachment 3: Healthy Recipe Swaps Instead of these: Try these: Why? Cheese Low-Fat Cheese Less sat fat and calories Cream Half & Half Less sat fat and calories Cream Cheese Fat-free/Low-Fat Less sat fat and calories Evaporated Milk Evaporated Skim Milk Less sat fat and calories Sour Cream Plain, Fat-Free Yogurt Less sat fat and calories Whole Milk 1% or Skim Milk Less sat fat and calories Fruit, Canned in Syrup Fruit, Canned in 100% juice Less sugar and calories Iceberg Lettuce Dark, Leafy Greens More vitamins and minerals Vegetables, Boiled Vegetables, Steamed Better vitamin retention Vegetables, Canned with Salt No-Salt Added Canned Less sodium Vegetables Vegetables in Sauce Fresh Vegetables Less fat and calories All-purpose Flour Replace ½ with Whole More fiber Wheat flour Bread Crumbs Rolled Oats Fewer calories, more fiber Egg Noodles Whole-Grain Pasta Less cholesterol, more fiber Granola Oats or Muesli Less sugar and fat Seasoned Noodle Mixes Plain, Whole-Grain Pasta Less sodium, more fiber Tortilla Chips Baked Tortilla Chips Less fat and calories White Bread Whole-Grain Bread More fiber White Flour Tortilla Whole-Wheat or Corn More fiber Tortilla White Rice Brown Rice More fiber Butter (for baking) Applesauce or Plain, Fat- Less sat fat and cholesterol Free, Greek Yogurt Lard Canola or Olive Oil Less sat fat and cholesterol Mayonnaise Plain, Fat-Free, Greek Less sat fat and calories Yogurt Oil for Baking Applesauce Less sat fat and cholesterol Creamy Dressing Oil-Based Dressing Less sat fat and cholesterol Shortening Trans-Fat Free Shortening Less trans fat 80% Lean Ground Beef Extra-Lean Ground Beef Less sat fat and calories Bacon Canadian Bacon Less sat fat and calories Beef Chuck Roast Beef Round Roast Less sat fat and calories Breaded Fish Un-breaded, Baked Fish Less calories Nuts, Roasted and Salted Unsalted Nuts Less sodium Pork Spareribs Pork Tenderloin Less sat fat and calories Poultry with Skin Skinless Poultry Less sat fat and calories Tuna in Oil Tuna in Water Less sat fat and calories Baking Powder Low-Sodium Baking Less sodium Powder Baking Soda Low-Sodium Baking Soda Less sodium Bouillon Cubes Low-Sodium Bouillon Less sodium Cream Soups Low-Sodium, Broth-based Less sodium and calories Soups Salt ½ amount in the recipe Less sodium Seasoning salts Herbs or spices, no-sodium Less sodium Sugar ¾ the amount in the recipe Less sugar and calories Cream Sauce Marinara Sauce Less fat and calories Dairy Fruit/Veggies Grains Oils/Dressings Proteins Misc.