Kenko Challenge – Week 3

Kenko News – Week 3 Welcome to the Kenko Challenge weekly Kenko-a-gram. Be sure to log in to your Kenko Account to see this week’s challenges.
Go to Kenko Challenge.
EXCLUSIVE OFFERS TO KENKO PARTICIPANTS
This week’s exclusive Kenko Participants Offers spotlights are:

  • CULLIGAN
    Culligan has lots of ways to bring fresh water to your home or office.
    Businesses: sign up for bottled water during Kenko & receive 1ST 20 gal FREE!
    317-392-2641
    www.culligan.com
  • LAP THE COMPETITION
    Lap Swim is offered through the Shelbyville Parks Department on Monday and Wednesday evenings from 6:00pm-7:00pm and again on Tuesday and Thursday evenings from 7:15pm-8:15pm at the Shelbyville Middle School. The cost for this activity is $16.00 per month for 2 days and $30.00 per month for all 4 days. Register by the 1st of every month at the Parks Department, 945 S. Tompkins Street.

Click here to see other offers available to Kenko Challenge Participants that are too good to pass up.

CHALLENGE SPOTLIGHT – FUN IN THE SUN. SUN SAFETY TUTORIAL

No matter what time of the year it is sun overexposure can have detrimental affects to your health. This week’s Fun in the Sun challenge offers a short online tutorial to gather a better understanding of steps you can take to decrease your risks to overexposure. You’ll receive 100 points for viewing this short tutorial. Take the tutorial now!
WELLNESS TIP OF THE WEEK – KEEPING A FOOD JOURNAL
Fact: Studies show that simply keeping a food journal can double your weight loss!
Many nutritional experts agree that keeping a food diary is critical to weight loss success. A food diary creates a conscious awareness of food intake and eating patterns.
After keeping a diary many people are often surprised at how that “occasional” big dessert turns out to be a regular occurrence. While some factors such as age or genetics are outside of our control – we can make choices about what foods we eat.

Why keep a food journal?

  1. Account for all those ‘little extras’
    Many people eat healthily at mealtimes, but snack poorly in between. If you’re aiming to lose a pound a week, just a few extras (eg. a can of coke, a cookie and a packet of crisps) during the day prevents you from seeing results on the scales.
    Writing down everything you eat demonstrates the cost of those ‘occasional’ nibbles.
  2. Know when you can afford to treat yourself
    Conversely, keeping track of your food intake over the course of a day or a week gives you the freedom to enjoy a treat once in a while – guilt-free. If you know you’ve got calories to spare for the day, and no chocolate has passed your lips for six days, you can indulge yourself!
  3. Be aware of when you’re eating
    Keeping a food diary highlights patterns, showing if you overeat at particular times. Perhaps you binge late at night, because you’ve been eating too little all day? Or perhaps you graze constantly? If you don’t keep a food diary because you have no hope of remembering everything you eat … you may need to change your habits.
  4. Fight ‘portion creep’
    Those of us who’ve been dieting or maintaining for a long time often get used to “eyeballing” portions rather than weighing everything out. But if your weight loss has plateaued, or if those pounds are edging back on, keeping a diary means you need to weigh your foods. That “medium” portion of pasta or rice might be bigger than you think
  5. See your habits changing
    It can be motivational to look back on a food diary from a few months or even years ago and see how your nutritional choices have changed. Perhaps you’ve curbed your chocolate habit, or maybe you now eat proper meals instead of junk-food snacks. And if you’re having a bad day, flicking back to a “perfect” week in your diary is encouraging: if you did it once, you can do it again!
  6. Boost your self-control
    Knowing you have to write down everything you eat makes you think twice about that donut, or that second plateful at a buffet. Even if you’re the only person who’ll see your diary, recording your food intake is a very easy way to improve your self-control.

Get started:
Find out everything you need to know about starting a food journal. Get started now .

Check these out these popular websites to help you track:

TASTY RECIPES – CHICKEN PICCATA WITH ORZO
Low in calories and fat, this quick weeknight dinner uses chicken breast cutlets for speedy cooking. The entire meal takes less than 20 minutes to make and is sure to become a family favorite. Serve the chicken and sauce over orzo or wild rice with a side salad. Click here to view the recipe.
JUST FOR FUN!

IMPORTANT REMINDER
Don’t forget to log in each week and select the challenges you have completed by Monday at 11:00pm. If points are not logged by this time they will NOT be able to be added to your account.

THE SHELBY COUNTY KENKO CHALLENGE IS BROUGHT TO YOU BY:

© 2012 Kenko Challenge

Shelby County Kenko Partners

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