logo

MyChart Patient Portal Login

Print    Email
Decrease (-) Restore Default Increase (+)

Methodist Mansfield Medical Center



Challenges

Methodist Mansfield Medical Center Principals' Fitness Challenge — Challenges

The winner of our sixth challenge is principal Elizabeth Hostin and her staff from Martha Reid Elementary. Congratulations!

Challenge 6:  Portion distortion — Seek out quality over quantity. Taste and savor every bite!

  1. When eating out, box up half of your meal before you begin eating
  2. When eating at home, read your labels to see what a single portion should be and eat only that amount
  3. When eating at home, use a salad plate instead of a dinner plate
  • Scoring:
    • Give yourself 3 points if you eat using the above guidelines for 14 days
    • Give yourself 2 points if you eat using the above guidelines for 12 days
    • Give yourself 1 point if you eat using the above guidelines for 10 days

Methodist Mansfield Medical Center Principals' Challenge 6 - Portion Distortion. SEek out quality over quanity and savor every bite. Restaurant portions are nearly twice the size they were a few decades ago. Some restaurants provide enough food for at least two meals at once. This is a problem because research suggests that people will eat more when more food is in front of them. Large portions have been blamed for the increase in obesity in the United States. The key to reaching or maintaining a healthy weight is portion control.

  • Don't supersize; it's not worth the extra calories and fat.
  • Enjoy nonfat or low fat frozen yogurt or fruit sorbets for dessert.
  • Have gravy, sauces, and dressings served on the side, so you can manage the amount you eat or skip them completely.
  • Share your meal with a friend or take home half your meal in a to-go box. Ask for the container ahead of time and put half in it immediately.
  • Eat slowly so your body has a chance to tell you when it's full.
  • Fried, au gratin, crispy, scalloped, pan-fried, sautéed, or stuffed foods are high in fat and calories. Instead, look for steamed, broiled, baked, grilled, poached, or roasted foods.
  • Order the kids size meal. We're all children at heart!
  • Put all leftovers away as you serve meals so you won't go back for seconds.
  • Enjoy fruits and vegetables often; they're low-calorie and filling.
  • Drink a glass of water before eating. This will curb your appetite.
  • Serve food on smaller plates.


Connect with Methodist Health System via your favorite social media outlet - Facebook, Twitter, and YouTube

 

 

 Follow us on Twitter and Facebook for health tips and challenge updates.   

Sign up for the Methodist enewsletter for tips on healthy living, medical news, community health events and more.

 

 

 


Challenge 5:  Fitness on the go. Try these outdoors activities to complement the indoor activities you added earlier in the challenge

The winner of our fifth challenge is Cora Spencer Elementary Principal Dr. Tammy Rountree. Congratulations!

  1. Park in the furthest parking spot from your school (or from a business on the weekends)
  2. Grab a partner and take a full lap around the outside of your school  (or an equivalent distance on the weekend)
  3. Park in the furthest parking spot from any business you go to (may substitute an extra lap around your school if you don't plan on running any errands after work)
  • Scoring:
    • Give yourself 3 points if you do all the activities for 14 days
    • Give yourself 2 points if you do all the activities for 12 days
    • Give yourself 1 point if you do all the activities for 10 days

Methodist Mansfield Medical Center Principals' Challenge 5 - Fitness on the go!Your day is filled with opportunities to get moving. Make every minute count. Every bit of physical activity makes a difference, even if it's just a matter of walking a little further while running an errand. When you need to talk to a co-worker, walk to their office or desk rather than e-mailing or calling them. Stand, don't sit! Standing up burns more calories than sitting. When walking to and from work – or at any time in your day – walk briskly. Use a balance ball in place of a desk chair. Instead of a coffee break, take a fitness break and walk or do stretches or easy muscle-building exercises with equipment you can store in your desk, such as resistance bands or small hand weights

  • Walk around, stretch or life hand weights while talking on the phone.
  • Stretch or jog in place while watching television. Jump rope during commercials.
  • After dinner, bypass the television and go for a walk.
  • As you are standing in line, rise up on your toes to do calf raises.
  • It all adds up to a more fit you. Learn how to add activity by multitasking and by making simple changes in the ways you go about your daily tasks.
  • Get moving during one-on-one meetings. Have your discussion while going for a stroll.
  • Walk up and down the field while watching your child play soccer or baseball.
  • Take the stairs instead of an elevator.
  • Get up a half-hour earlier each day and go for a walk or do some other physical activity that you enjoy. It's a great way to jump-start your day!
  • By walking 30 to 60 minutes a day at a brisk pace, you're on your way to better health. Regular physical activity can boost your spirits and lower feelings of anxiety and depression.

Challenge 4:  Eating smart for busy people. Small changes can add up to long term weight loss.  Do all three activities each day to earn your points

The winner of our fourth challenge is principal Chuck Roe and his staff from Janet Brockett Elementary. Congratulations!  

  1. Start everyday with a healthy breakfast — whole grains, fruit or protein — within 2 hours of waking up 
  2. Eat a mid-morning and mid-afternoon snack of fruit and/or protein
  3. No fried food
  • Scoring:
    • Give yourself 3 points if you do all the activities for 14 days
    • Give yourself 2 points if you do all the activities for 12 days
    • Give yourself 1 point if you do all the activities for 10 days

Methodist Mansfield Medical Center Principals' Fitness Challenge 4 -- Eating Smart for Busy People. Make the most of your snacks. If carefully chosen, snacks can fill in nutritional gaps and boost energy without causing weight gain worries. To make the most of your snacks follow the ten rules for snacking below:

  • Reach for a glass of water first to help curb your appetite.
  • Don't skip meals. You increase your risk for weight gain because your metabolism slows down when you don't eat for a long time.
  • Plan your snacks ahead of time so you don't just grab anything.
  • Choose snacks low in calories, fat, cholesterol and sodium.
  • Watch the kinds of carbohydrates you eat. Carbohydrates from sugars and sweets provide a quick burst of energy, followed by an energy crash. Instead, get carbohydrates from foods high in fiber, such as whole grains, starchy vegetables, beans and fruit. An apple, banana, carrot stick, celery stick, granola bar, unsweetened iced tea, unsweetened cereal flakes, tomatoes, strawberries, and salad greens are good choices.
  • For a sustained energy boost, combine high-fiber carbohydrates with protein-rich foods such as low-fat dairy products, nuts, seeds, and beans.
  • Be conscious of portion sizes. Measure out your snack food and put away the rest for later.
  • Avoid using snacks to comfort yourself when stressed or upset.
  • Do not snack in front of the television or computer, where it's easy to overeat.
  • Avoid all-day nibbling. Schedule three meals per day with only a mid-morning and mid-afternoon snack. Eat something every 3-4 hours to help maintain your energy level. Examples include: strawberries, blueberries, plums, nectarines, and grapes. Low fat cheese also goes well with apples!
  • If you've just got to have some chips, cookies, dip and spreads, choose low-fat, low-sodium varieties — and eat them according to the serving size on the package.

Challenge 3:  Move a little, lose a lot. Do all three activities below on a daily basis

The winner of our third challenge is principal Christie Alfred and her staff from Worley Middle School. Congratulations!

Keeping your body moving throughout the day keeps your metabolism working more consistently. Your body is like your computer — if you're not tapping on the keys it goes to sleep!

  1. Take a brisk 10 min walk each day
  2. Take 5 flights of stairs (or walk another 10 min if no stairs available) 
  3. Do chair exercises at least 2 min every hour.  Below are some examples:
  • Leg lifts
    • Sitting up straight, extend your legs out in front of you with feet flexed.
    • Hold this position as you contract the muscles of your thighs.
    • Slowly lower your legs to the starting position.
    • Repeat 10-12 times.
  • Methodist Mansfield Medical Center Principals' Fitness Challenge Week 3 -- Move a little, lose a lot! Abdominal tightening
    • Tighten and relax your abdominal muscles.
    • Pick a trigger signal i.e. class bell ringing, red stop light, cellular telephone ringing – then at that signal, contract and squeeze in your abdominal stomach muscles.
    • Repeat 10 times. 
  • Arm exercises
    • Sitting up straight, extend arms out in front, palms down.
    • Pull arms into chest (like rowing a boat), squeezing shoulder blades together.
    • Return to starting position.
    • Repeat 10 times.
    • With left arm extended towards floor, make a fist.
    • Slowly bring it up to left shoulder, squeezing muscles of your upper arm.
    • Slowly lower it straight down.
    • Repeat 10 times.
    • Sit up straight.
    • Raise both arms above your head, clasp your hands and stretch from the shoulders and back.
    • Repeat 10 times.
  • Ball or hand grip squeezes
    • Keep a rubber ball or hand gripper at your desk, or by your favorite chair.
    • Squeeze it while watching television, or after class ends and before the next class begins.
    • Repeat 10 times.

 

  • Scoring:
    • Give yourself 3 points if you do all the activities for 14 days
    • Give yourself 2 points if you do all the activities for 12 days
    • Give yourself 1 point if you do all the activities for 10 days

Make physical activity a regular part of your day. Choose activities that you enjoy and can do regularly. Fitting activity into your daily routine can be easy – such as:

  • Taking a brisk 10 minute walk to and from the parking lot, or bus stop.
  • Join an exercise class.
  • Plant a garden or take the dog for a walk.
  • To reach a 30-minute goal for the day, walk the dog for 10 minutes before or after work and add a 10 minute walk at lunchtime. 
  • Or swim 3 times a week and take a yoga class on the other days.
  •  Make sure to do at least 10 minutes of the activity at a time, shorter bursts of activity will not have the same health benefits.

Challenge 2:  Rethink your drink . . .Reduce your soda intake

The winner of our second challenge is principal Elizabeth Hostin and her staff from Martha Reid Elementary. Congratulations!

Regular soda adds empty calories. Some research also indicates that drinks with artificial sweeteners (i.e. diet soda) may increase cravings and lead to higher daily calorie intake. The Methodist Mansfield Principals' Fitness Challenge challenges you to reduce your soda intake. Regular soda adds empty calories. Some research also indicates that drinks with artificial sweeteners (i.e. diet soda) may increase cravings and lead to higher daily calorie intake.

  • Scoring:
    • Give yourself 3 points if you go all 14 days without drinking soda
    • Give yourself 2 points if you go 12 days without drinking soda
    • Give yourself 1 point if you go 10 days without drinking soda

The average person eats nearly 175 pounds of sugar a year — about half a pound a day. The single biggest source is sugary drinks. Soda is the number one source of sugar in the American diet. The extra calories from sugar can lead to weight gain that can put people at risk for lifelong health problems such as diabetes and heart disease.

Instead of sugary drinks and diet soda, try water every day and add a slice of lemon or lime, or even fresh mint to your water for a boost of flavor. One glass of water will shut down midnight hunger and could significantly ease back and joint pain for up to 80 percent of sufferers. Lack of water is the number one trigger of daytime fatigue. Drinking 5 glasses of water daily will hydrate your body. Thirst is sometimes mistaken as hunger!

 


Challenge 1:  Walking for better health . . . Walk 10,000 steps everyday

The winner of our first challenge is principal Scott Shafer from Brooks Wester Middle School. Congratulations to Scott and his staff for walking that extra mile!

Use your new pedometer to track your daily steps.

  • Scoring:
    • Give yourself 3 points if you walk 10,000 steps for 14 days
    • Give yourself 2 points if you walk 10,000 steps for 12 days
    • Give yourself 1 point if you walk 10,000 steps for 10 days

Walking is one of the most popular physical activities to do. Whatever your age, walking is a safe, inexpensive, enjoyable way to get and stay fit and improve your overall health and quality of life. Some of the benefits of walking include

  • Methodist Mansfield Medical Center is donating a pedometer to every staff member of the Mansfield Independent School District as well as sponsor a Principals' Fitness Challenge to promote the importance of health and fitness. Health
  • Weight loss
  • Companionship
  • Lowers your risk for heart disease
  • Reduces stress
  • Increases energy
  • Increases muscle tone
  • Improves sleep
  • Improves eating habits

A good goal to start with is 10,000 steps a day. Add steps to your day by the following activities:

  • Park at the farthest parking space from your school and walk the rest of the way
  • Take the stairs instead of the elevator or escalator when shopping
  • Walk whenever you can rather than drive or ride
  • After dinner, bypass the television and take a walk
  • Walk in place while watching television or during lunch hour
      

About Us

Locations

Connect with Us

Facebook    pinterest_sq_sm.png
Twitter    instagram-icon_sm.png
YouTube    GooglePlusLogo.png

Blog

Contact Us


Mission
To improve and save lives through compassionate quality health care.

Vision
To be the trusted choice for health and wellness.

Values
Methodist SHINES

Methodist Health System Foundation

P.O. Box 655999 Dallas, Texas 75265-5999  |  1-877-637-4297