Tag Archives: holiday weight gain

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.

 

 

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

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

FOR IMMEDIATE RELEASE:

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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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.