90 Day Challenge Update #5

Horsham District Council sent this bulletin at 16-02-2021 01:16 PM GMT

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90 Day Health Challenge #5

Welcome to Week 5

You have all made it to week 5, keep it up everyone! It's going to be a journey, not a sprint to get into shape.

Congratulations to PSF who are the new leaders this week jumping ahead of the Seagulls. It's still all to play for, let's see who can take the lead next week!

This week's useful resources and tips will be all things drinking, from hydration to alcohol support. Water is often considered the forgotten nutrient, how can you make sure you are staying well hydrated?

Are you hydrated enough?

Hydration for the body (in the form of water-based beverages and foods containing a high-water content) is vital.

The human body is made up of around 63% water, 22% protein, 13% fat and 2% vitamins.
Water makes up 75% of your brain, 83% of your blood and 75% of your muscles.

Our guide to staying hydrated explains what water does for the body, the types of beverages you should drink and also ones to avoid.

Staying Hydrated

Alcohol Guidelines

It is recommended that men and women should not drink more than 14 units of alcohol per week. If you do drink 14 units per week try to spread the drinking over 3 days or more.

Units Guide

Alcohol itself is relatively high in calories with 7 calories per gram, meaning a standard drink consisting of only 10 grams of alcohol would be 70 calories! This is why it's important to consider how much you drink if you are trying to lose weight.

There are plenty of websites that provide some useful information, tips and resources about alcohol, including how to work out if you are drinking too much and the steps you can take to change your behaviour:

Drink Aware

Alcohol Advice Service

If you feel you need some extra support to cut down the amount you are drinking we have a dedicated Alcohol Advisor who can offer a series of one to one sessions to support and encourage people to make positive changes.

It is a confidential, non-judgmental service with no group work involved and people are not expected to stop drinking completely unless they want to.

Take a look at our Alcohol Advice Service Video in which Sam, our Alcohol Advisor, tells you a little bit more about the sessions she offers.

We are here to make it easier for you to start taking control of your drinking.

Watch Now

Don't miss out on your free exercise!

If you missed this week's online outdoor fitness session, you can access it here and give it a go in your own time.

Let's strive for progress, not perfection!

Session Four

Spotlight on Healthy Breakfasts

Benefits of eating a healthy breakfast include:

Improved energy levels
Better ability to concentrate in the short term
Can help with better weight management
Reduced risk of type 2 diabetes and heart disease in the long term

Here are our top 5 breakfast ideas that you could try out!

Useful Resources

Pancake Day 16th February 2021

It's Pancake Day, also know as Shrove Tuesday, today! If you're going to be whipping up some delicious pancakes why not opt for whole-grain pancakes with fresh fruit and limit the sugary toppings.

Make a nutritious dish in a flash with BBC Good Food's simple healthy pancake recipes. Try a fluffy American-style breakfast stack or a savoury pancake supper.

Healthy Pancakes

Q+A Session 2

Got a question? Submit it to us beforehand by emailing us or posting in the private FB group. You can also ask a question live in the session if you wish.

Join the Q+A session tomorrow at 6pm to get all the answers. Let's break down those barriers to achieving a healthy lifestyle!

These sessions are an opportunity for you to ask any questions you may have around healthy eating, weight loss, physical activity or general health and wellbeing.

Join the Session

Remember if you attend any of the Q+A sessions you'll be in with a chance of winning an exclusive personal training session!

Keeping Active

We've upped the activity this week with nine exercises and the cardio section is now for 45 seconds followed by a 30 second rest. You can do this!

Regular physical activity can improve bone and functional health whilst helping to maintain a healthy body weight.

Workout Session 5

Don't forget to read the exercise disclaimer before undertaking any exercise.

Reminders

Support is on hand if you are struggling with your weight loss, get in touch to book an appointment with an advisor.

Visit the dedicated webpage to keep up to date with all the 90 Day Challenge News

To support you on your challenge, email us to request any of these free resources:

Weight Off Workshop exercise and recipe booklet
Resistance band
Eatwell Guide
Alcohol measuring cup and scratch card

Get Free Resources

Wellbeing Package Programme

Explore how your emotions impact on your relationship with food with our Wellbeing package.

During these challenging times you may find yourself in a cycle of emotional eating to cope. We understand that food is comforting, but it can often lead to unhealthy eating habits. Making small and simple changes to your eating patterns could help you develop a positive relationship with food. The Package offers 3 sessions advising on emotional health, healthy eating and physical activity.