90 Day Challenge Update #9

Horsham District Council sent this bulletin at 16-03-2021 02:55 PM GMT

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90 Day Health Challenge #9

Welcome to Week 9

Keep up the great work everyone and remember just because you may not be making progress as fast as you think you should, it does not mean you aren't making progress. A little each day adds up to big results! Look out for your personalised email this week regarding your progress.

Seagulls have made it FOUR weeks in a row at the top, who can up their game and knock them off their perch?!

The sheer volume of misinformation regarding weight loss and dieting can make this subject difficult to navigate. It can be hard to separate fact from fiction, so this week we have addressed some common healthy eating myths and frequently asked questions.

Healthy eating myths debunked

Nutrition myths are like fast food restaurants – they are everywhere, they’re hard to avoid, and they can derail your best intentions to follow a healthy, balanced diet.

We have all heard a “fact” about food that we gullibly believed to be the truth only to learn later that it was false. When it comes to food and nutrition, there are myths and misconceptions that have circulated throughout time.

So, how do we tell fact from fiction with food-related science myths?

Find out more

What are pulses?

Even if you’re not sure what pulses are, there’s a good chance you have eaten them – think of the humble baked bean.

All tinned or dried beans, peas and lentils are pulses. They’re great to add to your diet, because they are high in protein and fibre, low in fat and cheap to buy. That means they can save you money, help you manage your weight and lower your risk of bowel cancer. They are also good for the environment too. They don’t need much water or fertiliser, and they even improve the soil for other crops.

Replacing some of the meat you eat with pulses is a great way to cut down on the saturated fat content, manage your weight and keep your digestive system healthy.

Check out the top tips below on how you can incorporate pulses into your meals.

Easy ways to eat pulses

Are nuts good for you?

You might think of nuts as unhealthy because of their fat content, but that’s not the whole picture. Nuts are a nutrient-rich food providing us with fibre, protein, vitamins, minerals and other micronutrients that could help reduce our risk of heart and circulatory diseases.

Although nuts are high in fat, it’s mainly healthier unsaturated fat. They contain protein, B vitamins, vitamin E and minerals, including iron, potassium, selenium, magnesium, zinc and copper. Because of their fat content, nuts are high in calories, so it’s best to limit your portion size to a small handful (30g). This amount of nuts generally contains 180 to 225kcal (depending on the type of nuts).

Find out more

Why meal plan?

Meal planning is one of the MOST important things you can do to help you lose weight. Unfortunately it’s one of the first things people neglect to do when life gets busy.

How can meal planning help you?

∙ It encourages you to eat three healthy meals a day

∙ It makes your shopping experience quicker and easier

∙ It can help you avoid last minute stress with cooking

∙ It can guide you to knowing what to eat while you're away from home, such as at work or in a social setting

Template meal planner

Spotlight on healthy dinners

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 easy and healthy dinner ideas by BBC Good Food, Tasty & Jamie Oliver.

BBC Good Food

Tasty

Jamie Oliver

Online fitness session

We hope that you are enjoying the online fitness sessions with instructor Liam. Just in case you missed it or you want to do it again the session has been recorded:

Session Eight

Recap Session Seven

Keeping Active

Make every work out count. Wake up every day and tell yourself 'I can do this!''

Positive outcomes of physical activity include:

Improved sleep
Reduced stress
Boosted mental wellbeing

Workout Session 9

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

Reminders

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

Don't forget to send us in your favourite fakeaway recipes for your chance to win a £25 Holland & Barret gift voucher!

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

Spotlight on smoking cessation

Did you know you're 4 times more likely to quit for good with specialist support?

We offer one to one appointments with a trained wellbeing advisor to help empower you to quit smoking. If you would like free and confidential support to help you quit get in touch.

Contact us

You will receive information and advice on both Nicotine Replacement Therapy (which we can provide free of charge) and Champix. An advisor will give support and advice on the best option for you.