Tag Archives: healthy holidays

Staying Healthy at Work

Week 2: Staying Healthy At Work

We spend a large portion of our waking hours at work, so it’s important to engage in healthy behaviors when you’re in the office. It can be difficult when every time you walk into the break room there is a tray of cookies or donuts are being served at your morning meeting. Make it a point this year to be healthy at work and lead by example. If you’re being healthy, others may follow suit.

Avoid the Break Room

If the break room is where the treats are – avoid it! You’ll be less tempted by a treat you’re not making eye contact with.

Stock up on Healthy Snacks

Keep healthy snacks like nuts, fruit or yogurt around. If you’re full on healthy items, you won’t reach for that cookie as a hunger impulse. Don’t forget to drink lots of water, too. Oftentimes hunger is confused with thirst.

Counteract the Calories

It takes willpower to say no every time. If you want to enjoy that piece of cake – go for it! But add in a little extra activity to make up for those additional calories. Take the stairs, walk the long way to the restroom or go for a quick walk.

7 Tips for a Healthier Holiday Season

Thanksgiving, Hanukkah, Christmas, New Year’s – it’s a season for celebrating with friends and family. Unfortunately for many, it’s also a season for over-indulging and weight gain. On average, Americans gain one to two pounds every holiday season – which they never lose. Over time, those pounds add up! By following these seven simple tips, you can enjoy the holidays with balance and maintain your weight this holiday season.

1 –  Healthier Holiday Traditions

Every family has traditions; whether that is a specific dish or a special activity you do every year. This year, start some new healthy traditions such as a Black Friday hike, running a seasonal 5k with friends or a Post-Thanksgiving family walk.

2 – Managing Portions

Between large meals with family, get-togethers with co-workers or parties with friends, it can be difficult to maintain healthy eating habits when you’re constantly surrounded by unhealthy temptations. At gatherings, try to maintain a balance by filling your plate with the healthy options first. Keep an eye on your portions and something as simple as using a smaller plate can help too!

3 – Stay Active

Make time for physical activity. If you can’t stick with your regular workout routine, add in small moments of activity throughout your day. Park further away in the parking lot while shopping, take the stairs over the elevator, or do a 15 body weight workout or yoga session in the morning. Have a house full of guests? Schedule a family outing ice skating, building a snowman or hiking.

4 – Manage Stress

The holidays can be stressful. We are overscheduled, frazzled preparing for guests or worried about the cost of buying presents or hosting guests. Take care of yourself this year and manage your stress. Focus on being mindful, present and thankful for your family, friends, health and well-being. It’s okay to say no! Only say yes to invites that mean the most to you.

5 – Staying Health at Work

We spend a large portion of our waking hours at work, so engage in healthy behaviors when you’re in the office. If the break room is where treats collect, avoid it! Stock up on healthy snacks like fresh fruit and nuts. It takes will-power to say no every time. If that cookie is tempting you, enjoy it but counteract those calories with a little exercise – such as a quick walk.

6 – Healthy Hydration

With parties and commitments, it can be difficult to not overdo it with beverages. People often overestimate the effects that too much alcohol, caffeine and sugary drinks can have on their mind and body. Moreover, beverages, alcoholic and non-alcoholic can add empty, unnecessary calories to your day.  Stay hydrated with plenty of water and be aware of the calories (and effect) of too many beverages.

7 – Stay Accountable with the Weigh and Win Healthy Holidays Challenge

Join the free Weigh and Win Healthy Holidays Challenge and stay accountable to maintaining your weight this holiday season. Weigh-in the week before Thanksgiving and the week after New Year’s. Everyone who maintains their weight is entered into a prize drawing with over $1,200 worth of prizes!  Join online here: www.WeighandWin.com/HealthyHolidays.

Weigh and Win is a free program in Colorado that encourages you to eat better and move more – and will reward you for doing so! Sign-up to receive daily, personalized health coaching by email or text messages, track your progress with quarterly weigh-ins and earn cash rewards for weight improvement. Find out more at WeighandWin.com.



Join the Weigh and Win Healthy Holiday Challenge Nov. 16-23, 2016


Join the Weigh and Win Healthy Holiday Challenge Nov. 16-23, 2016

Participate for Free and Win Prizes for Holiday Weight Maintenance

DENVER, Nov. 8, 2016 – Colorado wellness program Weigh and Win, is launching its third annual Healthy Holiday Challenge, promoting weight maintenance throughout the 2016 holiday season. All participants who lose or stay within one pound of initially recorded weight will be entered into a drawing to win one of 20 Amazon gift cards (10 valued at $25, 10 valued at $125). Contestants are required to complete an initial weigh-in November 16-23 at any Weigh and Win kiosk location. A final weigh-in must be completed January 1-8 to qualify for the Healthy Holiday Challenge prize drawing.

The holidays are full of frequent celebrations and quality time spent with friends and family. As exciting as it can be, these next two months require extraordinary willpower while navigating the constant temptation of favorite holiday recipes. Weigh and Win created the Healthy Holiday Challenge to help Coloradans maintain their long-term health goals, through the never-ending dessert trays and over-booked social calendars.

“Weigh and Win’s Healthy Holiday Challenge kept me accountable,” said Sarah, a Denver Weigh and Win participant. “I felt empowered to say no to that third cookie and only indulge in treats I truly enjoy. The weekly tips kept my goals front-of-mind and gave me consistent motivation. I typically gain 10 pounds during the holiday season. This year, I only gained one.”

Over 5,000 Coloradans have participated in the Challenge. Of the participants who performed the two required weigh-ins, 81 percent maintained their weight.

“The holidays represent a time to treat ourselves to hearty food, flavorful drinks, and decadent sweets. But overindulgence can lead to a host of health problems including obesity, diabetes, and cardiovascular disease,” says Amy Bayer, Kaiser Permanente Colorado registered dietitian and senior manager of prevention and chronic care solutions. “While being mindful about what we consume can help tremendously, participating in a program like Weigh and Win can take you the extra mile to keep you accountable for achieving and maintaining a healthy lifestyle—especially during the busy holiday season. Kaiser Permanente is proud to support this wonderful program as it continues to encourage Coloradans to achieve a healthy weight and thrive.”

Weigh and Win is a free community program available to all Colorado residents (18 years and older) that teaches healthy habits and pays cash rewards for weight improvement and maintenance.


  1. Sign-up for Weigh and Win: visit www.WeighandWin.com to sign-up for a free account.
  2. Join the Challenge: visit www.WeighandWin.com/HealthyHolidays and click the ‘Join the Challenge’ button, which will redirect to your account login page. After logging in, you will see your Healthy Holidays Challenge Dashboard and you will officially be a part of the challenge. Not sure if you joined? Give us a call at (800) 694-0352.
  3. Receive weekly tips for overcoming holiday temptations and engaging in healthy behaviors.
  4. Complete a pre-holiday weigh-in any time between Nov. 16-23, 2016, and a post-holiday weigh-in anytime between Jan. 1-8, 2017. Participants to maintain weight within one pound are eligible for the prize drawing.
  5. Win Prizes: Everyone who maintains their weight is entered into a drawing. Prizes include 10 Grand Prizes of a $125 Amazon Gift Card and 10 Runner-Up prizes of a $25 Amazon Gift Card.

Weigh and Win is supported by Kaiser Permanente and additional community partners, in an effort to encourage healthy eating and active living throughout Colorado.

Sign up for the program for free by visiting www.weighandwin.com or stopping by your local kiosk. See here for a list of the 95 existing locations.


MEDIA & INTERVIEWS: Kaytee Long | Weigh and Win | 30­­3-619-8571 | klong@weighandwin.com

Not JUST Another Tool to Help You Achieve Your New Year’s Resolution


MEDIA CONTACT: Kaytee Long | Health Promotion Manager| O: 303-694-8012 |C: 303-619-8571 | klong@weighandwin.com


Free Resources Help Coloradans Stick to (and Achieve) a New Year’s Resolution

DENVER, Dec. 28, 2015 – Every holiday season, millions of Americans ring in the New Year with a common goal: weight loss. Whether motivation stems from wanting to fit into last year’s jeans or simply wishing to be healthier, data shows “staying fit and healthy” as the top New Year’s resolution of 2015 for Americans, followed closely by “lose weight.” According to a study done at the University of Scranton, of the 45 percent of Americans who usually make New Year’s resolutions, 64 percent maintain them past one month and 46 percent past six months. Only 8 percent of people are actually successful in achieving New Year’s resolution goals.

Living a healthy lifestyle is attainable if a person has access to the correct educational tools and support. In the United States, $40 billion is unnecessarily spent on weight loss every year, a number that could decrease exponentially by utilizing free community resources such as the Weigh and Win program (primarily funded by Kaiser Permanente). Not only would obesity rates decrease, but the amount spent on medications for obesity related ailments such as type 2 diabetes, high cholesterol and heart related issues, would follow suit.

“To compliment my healthy living New Year’s resolution, I joined Weigh and Win in January of 2014. My father passed away at 73 and my mother at 78; I had just turned 70,” said Weigh and Win success story Suzanna Spears.  “Weigh and Win was not only a free resource but a daily reminder of the commitment I had made to myself. I have lost weight and built muscle and stamina. People even comment on how I look better.”

Spears has since competed as a walker in 10 5k’s, 9 of which she has taken first place.

“The greatest benefit is knowing that, as I approach my 72nd birthday next month, I am a different person and have improved my quality of life. I still check-in with Weigh and Win daily,” said Spears.

Weigh and Win has helped thousands of Coloradans reach their goals. To date, the program is made up of 70,000 participants. The average weight loss for a successful participant after one year in the program is 17.7 pounds.

“My husband Ron and I were looking at our weight as a barrier for us enjoying life including traveling, going anywhere seats may be too small or where we may have to walk too far,” said Weigh and Win participant Julie Brown. “Since our successes with Weigh and Win, Ron has been taken off full-time oxygen and diabetes medication and is working full-time for the first time in a decade. Weigh and Win made us accountable to our goals while receiving daily, positive reminders, tips and money to boot!”

Weigh and Win is available for free to all Coloradans 18 and over. Sign up for an account today at www.weighandwin.com.


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Healthy Holidays Tip 6: Drinking Responsibly

With all the parties and commitments, it can be difficult not to over-imbibe or over-caffeinate. People often underestimate the effects that too much alcohol, caffeine and sugary drinks can have on your mind and body. Too much caffeine can make you jittery, irritable, and restless and can cause an upset stomach. Excess drinking promotes a wide variety of health risks like liver problems, hypertension and complications from diabetes.  Moreover, beverages, alcoholic and non-alcoholic, can add empty, unnecessary calories to your day.

Need an energy boost? Here are three non-caffeinated ways you can boost your energy without brewing another cup of coffee.


  1. Pop a piece of mint gum. Chewing increases your heart rate and blood flow to the brain. Mint also stimulates the trigeminal nerve, which in turn stimulates the brain, making you more alert and energetic.
  2. Play your favorite energizing song. Not only will it give you energy, studies have found it can also increase productivity and focus.
  3. Go for a quick walk or take the stairs to get your blood flowing.

Check out your Healthy Holiday Calendar for more tips on healthy hydration and treating yourself to beverages in moderation.

Healthy Holidays Tip 5: Managing Stress and Being Mindful


The holidays can be stressful. We are overscheduled, frazzled preparing for a house full of guests or worried about the cost of buying presents or hosting guests. Take care of yourself this year and manage your stress. Focus on being mindful, present and thankful for your family, friends, health and well-being.

Feeling stressed or anxious? Try meditation. You can do it anywhere, the bus, at work or at home. Here are two mediation techniques to try out.


1. Mindful Breathing

Sit with both feet planted on the floor and your hands in your lap. Clear your mind and focus all your attention on your breathing. Focus on how the air travels in through your nose and into your lungs as you breathe in and how your stomach and diaphragm relax as you exhale. Try this exercise for five minutes.

2. Mantra Meditation

Repeating words or a phrase over and over can help calm and focus your energy. Select a phrase or mantra that has meaning to you. You can use the classic “Aum” or a modern Gandhi quote like “Be the change you wish to see in the world.” You could select something more personal like the names of loved ones. Try this exercise for five to ten minutes.

Check out our Healthy Holiday Calendar for more ways to manage stress this holiday season.

Healthy Holidays Tip 4: Staying Healthy at Work


A large portion of our waking hours are spent at work, so it’s important to engage in healthy behaviors when you’re in the office. It can be difficult when every time you walk into the break room there is a tray of cookies or donuts are being served at your morning meeting. Make it a point this year to be healthy at work and lead by example. If you’re being healthy in the office, others may follow suit. You can create a healthy culture by bringing a healthy food option to a work gathering or suggesting a walk with a co-worker over lunch.

Week-4-IconWhat healthy habits do you have at work? Check out your Healthy Holiday Calendar for more ways to engage in healthy behaviors at work.

Healthy Holidays Tip 3: Incorporating Activity Into Your Day


With work, house guests, holiday get-togethers and all the work that comes along with hosting or traveling, it can be difficult to stick with your regular exercise routine. Staying active over the holidays is especially important because you will most likely be consuming more calories than normal. Just because you can’t make time for your regular workout in the gym, doesn’t mean you can’t work activity into your day.

Traveling? Here are a few ways to stay active. And running to the gate to catch your flight does count!


Check out the Healthy Holiday Calendar for more tips on sticking with healthy eating habits and managing your portions at parties.

Craig Daily Press Reports Simple, Healthy Choices from Weigh and Win that Can Make for Healthier Holidays

This holiday season, try getting the whole family involved in healthy activities such as going for walks and runs, participating in fun, family-friendly events like Saturday's Turkey Trot 5k and one-mile Fun Run in Hayden, and choosing healthy treats over the usual holiday indulgences.

Simple, healthy choices can make for healthier holidays

— Endless holiday parties, decadent foods and busy schedules can make the holidays into a health fiasco, but with a little bit of intention and a few good strategies, you can enjoy the season without throwing your health out the window.

Diet and exercise are both important to feeling your best throughout all the merriment, however if staying trim is your main objective, it all starts with what you eat.

“Exercising daily is going to decrease your risk for heart issues and other issues… but it’s equally important to focus on what you’re putting into your body,” said Weigh and Win Health Promotion Manager Kaytee Long, “If you’re working out like a crazy person and eating poorly, you’re not going to achieve your goals.”

Weigh and Win, which has a kiosk located in the Northwest Colorado Visiting Nurse Association in Craig, is a free program supported by Kaiser Permanente that incentivizes weight loss and offers participants daily tips for maintaining a healthy lifestyle. The Weigh and Win Holiday Challenge kicked off before Thanksgiving and encourages people to maintain their weight within one pound through the holidays.

“On average, a person will gain one to two pounds during each holiday season. This excess weight is typically never lost which, over time, can add up to a significant weight gain,” according to a Weigh and Win press release.

When it comes to navigating holiday parties and workplace treats, Weigh and Win offers these tips to participants:

• Grab a small plate instead of a big one, even if you’re hungry.

“We found that those with small plates consumed 16 percent less than those with large plates,” Long said.

• Fill at least half your plate with fruits and vegetables before moving onto the more indulgent treats, like meats, cheeses, fried foods or desserts.

• Opt for sparkling water and lemon sometimes instead of rich, alcoholic drinks.

“I think a lot of people are not aware of the calories that are in holiday drinks,” Long said. “A lot of them are cream-based (or sugary) drinks and they can have upwards of 300 to 400 calories per glass, which can put a huge dent in your calorie intake.”

Local runner, teacher and Craig Middle School track and cross-country coach Sara Linsacum tries to stay the course through the holiday seasons by cooking up healthier versions of holiday dishes, setting limits on sweets and getting the family involved.

She and husband Travis Linsacum have made a family tradition of writing their own special workouts for the holidays, and inviting siblings, cousins and kids to join in.

“Include your family. Make it a tradition that you have workouts or a time everyone can go on walks,” Sara Linsacum said. “Growing up, the aunts and uncles would always go for a long walk and I would go out running. I think it’s about fitting it in, but also making it something you can do as a family.”

The annual Turkey Trot is one great way to get the family outside and exercising together over the Thanksgiving weekend. This year’s Turkey Trot 5K and one-mile Fun Run/Walk event, organized by Hayden School District, takes place at 10 a.m. Saturday at Dry Creek Park in Hayden.

Other tips for staying active include getting up from your desk at work at least once per hour to stand or walk around, or park further away when running errands.

“Incorporating small changes into your day and over a consistent amount of time does make a difference,” Long said.

For more information or to sign up, visit www.weighandwin.com.

Contact Lauren Blair at 970-875-1794 or lblair@CraigDailyPress.com or follow her on Twitter @LaurenBNews.

View full article here.