Healthy Hydration Over the Holidays

Week 6: Healthy Hydration

This time of year, it’s common for many to overdo it with beverages. People often underestimate 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
The dry winter weather makes us more susceptible to dehydration so stay hydrated. A good rule of thumb is to drink eight, eight ounce glasses of water a day, although your hydration needs may vary depending on your size and activity. If you’re consuming alcohol, it’s especially important to stay hydrated. Alternate a glass of water in-between drinks.

Hidden Calories
Be aware of the calories in the drinks you’re choosing. Beverages mixed with cream and sugary mixers can have upwards of 400+ calories. For example, eggnog can have 300-400 calories per glass! The calories in juices and punches can add up, not to mention the high sugar content.

Cut Back on Caffeine
Too much caffeine can make you jittery, irritable and cause sleep issues. If you feel like you need an afternoon energy boost, skip the caffeine and try chewing a piece of mint gum, playing an energizing song or going for a quick walk.

Finding ways to stay active over the holidays

How to Stay Active

Between work, traveling, holiday get-togethers, gift buying, preparing for guests and everything else on your to-do list, it can be hard to find time 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, doesn’t mean you can’t add activity into your day.

Add it to Your Calendar

If possible, stick to your regular workout routine as much as possible. Block off 30-60 minutes on your calendar a few days per week and break a sweat!

Get Active Together

Just because you have a house full of guests, does not mean you have to sit around and eat all day. Consider planning healthy activities like ice skating, walking around the neighborhood to look at holiday decorations, hiking, building a snowman  – the options are endless!

Little Things Add Up

If it’s an extra busy week, add in little opportunities for additional activity throughout your day. Take the stairs instead of the elevator. Park at the very end of the parking lot when at the grocery store, and if you carry out your groceries instead of using a cart it’s an added arm workout! Try completing a few desk exercises while at work.

Dealing with Stress Over the Holidays

Stress Less + Be Mindful

The holidays can be a happy yet stressful time. Our calendars are overscheduled, we’re frazzled preparing for guests and parties or worried about the cost of buying gifts and hosting friends and family. 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.

Simplify Your Commitments

It’s okay to say no! It’s important to not overcommit yourself. Only schedule the happy hours and parties that mean the most to you. Your waistline (and your wallet) will thank you. DO schedule time for yourself. Put a date on the calendar where you relax and take care of yourself: whether that’s a long bubble bath, quality time with family or alone-time doing a favorite hobby.

Be Mindful and Disconnect

The holidays call for celebration and quality time spent with loved ones. Stay present with friends and family and remember what matters most during this special season. While technology makes life easier, it can also make prevent us from being truly present. Stop checking Facebook, put away your phone and be present this holiday season.

Pay it Forward

Be kind. The point of the holiday season is to be thankful and gracious for what we have. Take a moment every day to reflect on what you’re truly grateful for and pay it forward. Small acts of kindness, such as shoveling your neighbor’s driveway, being courteous to employees at stores, inviting an elderly neighbor over for dinner and smiling and complimenting a stranger can spread joy throughout your community.

3 Tips for Eating Healthy Over the Holidays

Week 3: Healthy Holiday Eating

Let’s be honest, eating healthy over the holidays can be hard. The key word this holiday season is going to be balance. Whether you are traveling, hosting a meal, or attending holiday parties, we got you covered with healthy eating tips.

When You’re on the Go

If you’re traveling over the holidays, eat a healthy, well-balanced meal at home before you leave for your trip. Also, make a healthy snack pack filled with portable foods like nuts, apples, hummus and vegetables, and low-sugar granola or protein bars. If you need to eat out, head to a local grocery store instead of a fast food location for healthier, whole food options.

Portions at Parties

You’re at a party and there are trays of cheese, mini appetizers and cookies. They’re small so they can’t have too many calories, right? Wrong. Try to keep a count of how many bite-size appetizers you’re eating. One easy way to manage portions is to use a smaller plate. Also, make sure you’re filling up at least half your plate with healthy options to maintain a balance.

Navigating Holiday Feasts

Skip the pre-dinner breads and strategically placed dishes of nut mixes and candies. This will save hundreds of calories and you now have room to indulge in the decadent, once-a-year dishes you truly enjoy. Savor in moderate proportions and avoid second helpings.

How to Win Prizes This Month

Congratulations to the November HEALTHpoints winners of Nutribullet Blenders.

  • Brian – Denver
  • Becky – Arvada
  • Angel – Commerce City
  • Becky – Denver

Want to win a prize this month? Earn 300 or more HEALTHpoints in December and you will automatically be entered into the monthly prize drawing for (3) $100 REI Gift Cards. 

Good Luck!

Staying Healthy at Work Over the Holidays

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 will be less tempted by a treat you don’t see!

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.

Creating Healthier Holiday Traditions

Week 1: Healthier Holiday Traditions

Thanksgiving – a holiday that the term ‘food coma’ probably originated from – can make sticking to your health goals difficult. Rest assured – it is possible to enjoy Thanksgiving without stuffing yourself (leave that to the turkey). Let’s kick off the holiday season with a healthy start.

Manage Your Portions

With a little planning, you can enjoy your Thanksgiving favorites and avoid going to bed ten pounds heavier. Depending on what time of the day you sit down for your big meal, eat a healthy breakfast and avoid snacking throughout the day. At meal time, survey the options. Skip the items you don’t enjoy as much, while leaving room to indulge (moderately) in your favorites.

Cook Healthier Alternatives

If you’re hosting, try cooking healthier options of your less healthy family favorites. For example, try roasting vegetables in oil instead of baking them in butter or swap half the potatoes for cauliflower in your mashed potatoes – no one will notice the difference! Check out our Pinterest page for more healthy Thanksgiving meal ideas.

Create Active Holiday Traditions

Create a new Thanksgiving tradition of doing something active. Sign-up for a Turkey Trot with friends or family, try our Planksgiving workout, play a game of touch football before the big meal (work up an appetite) or go for a post-meal (pre-dessert) walk around your neighborhood.

Congratulations Fall Team Challenge Winners

Congratulations to everyone who participated in the Fall 2018 Weigh & Win Team Challenge. We had 137 teams participate across Colorado.

Weight Improvement Team Challenge Winners

  • 1st Place – Big Losers, 11.56% avg. weight improvement
  • 2nd Place – New Dimensions, 9.26% avg. weight improvement
  • 3rd Place – Date Night Moms, 8.95% avg. weight improvement

HEALTHpoints Team Challenge Winners

  • 1st Place – Winner Winner Chicken Dinner,
    9,461.75 avg. Team HEALTHpoints
  • 2nd Place – Achilles Pikes Peak,
    8,412.25 avg. Team HEALTHpoints
  • 3rd Place – The Fit-astic Four,
    7,425.5 avg. Team HEALTHpoints

The winning teams earned great prizes like Visa Gift Cards, Smart Scales, Bluetooth Headphones, and more. Plus, the winning teams each selected a local Colorado charity to receive $1,000 donation.