The second weight check for the Operation Move To Win program is about finished, and we are seeing many exciting diet and exercise changes.
For those of you not familiar with Operation Move To Win, it is a weight-loss initiative designed to promote positive diet and exercise changes that are sustainable long term. KSB Wellness Coordinator Christine Scheffler and I travel every month to 16 companies to educate, support, and conduct weight checks on a total of 426 participants. We look forward to our monthly visits to hear about the participants’ progress.
One month into the program, I am sharing a few of the weight-loss strategies mentioned by our participants who are moving toward a healthier lifestyle.
Ditch the sugary beverages
It is amazing how much weight can be lost by getting rid of calories from excess sugar. One participant lost 18 pounds so far by eliminating the 15 cans of soda she was drinking each day. By doing so, she reduced her caloric intake by 2,250 calories and 615 grams of sugar a day and is saving approximately $90 to $105 a week by not buying soda. Take a look at your own sugar intake. Substitute the sugary beverages for water and see how much better you will feel.
It is incredible what a 10-minute walk or a 20-minute bike ride can accomplish. This is what occurs:
Small amount of exercise = daily habit of exercise, feeling better, eating better, getting healthier.
Eat smaller meals
Our program participants are reducing their weight by reducing their food portions. One participant said she often measures foods, especially cereal, pasta and rice, which are easy to go overboard on. Smaller meals mean fewer calories consumed. Never skip meals, but closely watch food portions.
Reduce fast food
Several participants have started preparing more meals at home instead of eating out. Eating out becomes a habit that easily turns into a daily dinner-by-drive-through. Give your kitchen a workout.
As you can see, the strategies listed are nothing new, but are realistic and attainable. For many Operation Move To Win participants, these strategies are helping them achieve a healthier lifestyle. Stay tuned for further updates on their progress. The recipe included is one of the meal ideas we shared with our participants for a quick and healthy at home lunch or dinner.
By Hungry Girl
3 cups fat-free chicken broth
1 ¼ cups finely chopped celery
½ cup diced sweet yellow onion
3 cups green enchilada sauce
One 15-ounce can pure pumpkin
10 ounces cooked boneless, skinless chicken breast, chopped or shredded
1 cup frozen white or yellow corn
Optional toppings: shredded fat-free cheddar cheese, crushed baked tortilla chips
In a large pot, bring broth to a low boil on the stove. Add celery and onion, and simmer for about 5 minutes, until slightly tender. Stir in enchilada sauce and pumpkin. Once soup returns to a low boil, add chicken and corn, and mix well. Cook for an additional 3 to 5 minutes, until soup is heated throughout. Top with shredded cheese and/or crushed chips if desired.
Per 1 cup serving: 105 calories, 1.75 g fat, 641 mg sodium, 12.5 g carbohydrate, 2 g fiber, 4 g sugars, 11 grams protein, Points Plus value 3.