90 Day Challenge Update #13

Horsham District Council sent this bulletin at 13-04-2021 05:24 PM BST

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90 Day Health Challenge #13

Welcome to the final week!

Well done to everyone. You have all made it to the final week of the challenge and you should be incredibly proud of yourselves!

Leading the way going in to the final week are the Seagulls. Will there be any changes as we head towards the final weigh-ins?! There’s still time so keep going.

You will all be receiving an email to remind you when your final weigh-in appointment is next week. It is important you attend your final appointment so that we can finalise the league table and crown the winners. Points will be deducted from those who do not attend… you have been warned!

This week's focus is on takeaways and eating out (when allowed!) because it's okay to treat yourself every now and again. Here are some top tips on how you can still enjoy the experience healthily without overdoing it. The most important thing is that you are changing your habits and improving your health in the long run, not just during the challenge!

Final weigh-in appointments

Our Wellbeing Advisors will be contacting you next week for your final weigh-ins. Please make sure you are available during your allocated time and date. We will be asking everyone to submit photo evidence of their weight (photo of the scales) on the day of your appointment as well as verbally to the advisor.

You will also be asked a few questions about your experience of the challenge so that we can improve and make any changes for the next time.

Takeaways and Eating Out Survival Guide

- Reduce the amount of times you eat out or get takeaways

- Check what’s on the menu before going out

- How many courses do you actually need?

- Adapt your dishes, swap chips for new potatoes

- Keep it lean, avoid coatings and batter

- Add a side order of salad or vegetables

- Portion control, try a starter size instead of a main

- Be drink aware, how much are you drinking with your meal?

Healthier Options

It can be very confusing knowing what to choose at the different places to eat. Try following these simple guidelines.

∙ Avoid coatings, batters and deep fried foods

∙ Go for thin crust pizza

∙ Stick to tomato and vegetable sauces on pasta

∙ Avoid creamy sauces when eating Indian food

∙ All you can eat restaurants are best avoided

∙ Avoid cheese – sauces, cheese dishes, added cheese

∙ Keep salad dressings on the side and go for olive oil

Takeaway Top Tips

We all like a take away once in a while; follow these tips to keep it healthier and keep the calories down:

∙ Try pitta bread instead of naan or poppadoms

∙ Always choose a low fat dressing or olive oil

∙ Cook your own rice whilst you’re waiting for a delivery

∙ Go for set menus for the correct amount of people

∙ Don’t over order, instead know what you need for the amount of people

∙ Go for tomato and vegetable based sauces and vegetarian options

∙ Chicken and fish dishes are lower in fat and calories, than beef or lamb

∙ Avoid potato salad, coleslaw and ketchup which are high in sugar and fat

Last exercise session!

We hope that you have enjoyed the exercise sessions hosted by Liam. Last night was the last outdoor session and just in case you were not able to attend, Liam has recorded a session for you to do in your own time.

All the recorded sessions have been put into these weekly updates and you can revisit them on our 90 Day Challenge webpage in your own time.

Final Session!

Spotlight on healthy dinners and your favourite fakeaways

Regular dietary intake is important to ensure the body gets the energy and nutrients needed to function normally. Dinner completes food intake that may be inadequate during the day. Check out these 30 minute easy and healthy dinner ideas by Country Living plus your favourite fakeaway recipes!

30 minute recipes

Fakeaway ideas

Reminders

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

Don't forget final weigh-ins next week! Please make sure you are available during your allocated time and date.

Spotlight On Workplace Health

We offer support to workplaces in the Horsham District to improve the health and wellbeing of employees.

Workplaces can opt for:

∙ Individual staff Wellbeing MOTs with tailored one to one support and advice to encourage staff to make healthier lifestyle choices

∙Healthy eating talks or presentations on any aspect of healthy living

∙Information stands to support wellbeing days and events