Tips on How to Fight the Food Frenzy • Be mindful of liquid calories from sodas, alcohol and sugary drinks. • Avoid items with empty calories like whipped cream. • Do not overindulge. That second helping might not be worth it. • Try using smaller plates to control portions. • Choose healthier options at parties like veggie trays. • Socialize away from the food table. • Eat “real meals” instead snacking all day at holiday parties. • Ask family members or coworkers to join the challenge and hold you accountable. • As always, be sure to keep exercising. • Take a walk to look at holiday decorations. • Do some jumping jacks, crunches or pushups. • Find time to hit the gym. For NHBP Tribal Members, Spouses & NHBP Employees 18 years of age and older CHALLENGE DATES: Starts: November 24, 2014 Ends: January 9, 2015 Holiday Calories Chart Holiday Treat Exercise to Burn Calories Calorie Count 1 cup eggnog 343 Run for 27 minutes 1 martini 274 Bike for 39 minutes 8 oz. of buttered rum 220 Yoga for 75 minutes 3 oz. of cocktail peanuts 510 Run for 54 minutes 2 halved deviled eggs 145 Bike for 21 minutes 4 mini crab cakes 70 Swim for 27 minutes 1/2 lb. prime rib 675 Run for 72 minutes 1/2 cup green bean casserole 225 Swim for 36 minutes HOLD IT for the HOLIDAYS! For more information on this program, please contact Lysandra Vander Hart at 616.514.3636 email: [email protected] We love the holidays in part for the food and treats. Unfortunately, Americans gain an average of 1 to 2 pounds during the holiday season and never lose those pounds. Do not let that happen to you! Join the NHBP Hold it for the Holidays challenge. You will find help and motivation to avoid adding those extra pounds and have a chance to win prizes! CHALLENGE START DATE: NOV. 24 - 26, 2014 Pre-Thanksgiving Weigh-In Record Name: ______________________________________________________ Date of Birth: _________________________________________ Who is Eligible? NHBP Members, Spouses and NHBP Employees. All participants must be 18 years or older. How Do I Participate? 1. Weigh-in with Lysandra Vander Hart at one of the NHBP locations during the designated times prior to Thanksgiving. If you cannot make it to one of the weigh-in locations/times please contact Lysandra: [email protected] • Pine Creek: • Monday, November 24, 9 a.m. to 3 p.m., at the NHBP Health Center • Wednesday, November 26, before and after the Lunch & Learn at the NHBP Health Center • Grand Rapids: • Tuesday, November 25, 9 a.m. to 3 p.m., at the NHBP Fitness Center 2. Maintain your weight between Thanksgiving and the start of the New Year. Those who maintain their weight within one pound during the designated time frame will earn a gift card for post-holiday shopping! Participants who lose greater than 2 pounds will be entered in a drawing to win one of two $50 gift cards! 3. Weigh-in again after the New Year beginning January 5, 2015. If you cannot make it to one of the designated weigh-in locations/times, please make other arrangements with Lysandra before January 9, 2015. • Pine Creek: Monday, January 5, 9 a.m. to 3 p.m., at the NHBP Health Center • Grand Rapids: Friday, January 9, 9 a.m. to 3 p.m., at the NHBP Fitness Center Participant (circle one): NHBP Member NHBP Employee NHBP Spouse Email Address: _______________________________________ Weigh-In Location (circle one): Grand Rapids Pine Creek ____Yes! I plan to participate in the NHBP 2014 Hold it for the Holidays Challenge. Date: __________________________________ Current Weight: ____________ pounds CHALLENGE END DATE: JAN. 5 - 9, 2015 Post-Holiday Weigh-In Record Date: _____________________________________________ Current Weight: _________________________ pounds Weigh-In Location (circle one): Grand Rapids Pine Creek _____ Yes! I was successful at maintaining my weight within one pound of my Pre-Thanksgiving weight. I lost weight, too: __________________ pounds. _____ No, I went over and gained weight during the holidays. Date: __________________________________ Current Weight:____________ pounds