Surviving the Holidays — Fit and Fabulous

With holiday parties, work parties and family get-togethers, this could be the hardest time of year for people to stay on their diet or exercise routines.

Many tend to gain weight during this time, starting with Halloween candy, the Thanksgiving food coma, Christmas cookies, and New Year’s celebrations and cocktails.

Here are a few tips and resources for keeping it off and maybe even improving your health!

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While there are benefits to being a Kaiser Member, they have much to offer to the community as well. Some programs are offered online, including podcasts and videos. There are also in-person programs - some may require a small fee, but many are free of charge.

There are some great online resources to help you with your commitment to yourself.

Kaiser Permanente has a great site with a section called “Find your motivation.” According to Kaiser’s page, “two-thirds of us wrestle with our weight.” Through these web pages you can find healthy recipes from A-list chefs (8,000+), healthy lifestyle programs with online coaching, and physician-reviewed health information.

Kaiser also hosts and sponsors events that the whole family can enjoy, including the Park Regional Trails Program with the East Bay Parks District at www.ebparks.org. That program is one at which you can register at no cost, get maps of local parks and trails and enjoy nature while you walk at your own pace.

Kaiser also powers the Everybody Walk Program, www.everybodywalk.org. There are free apps available for your mobile phones that enable you to create your own walking plan, connect with walking communities and learn about new fitness trends and more. You can join a meetup or walking group if you don’t like going alone.

Are you looking to get fit in 2012? Do you need a goal? On Feb. 5, 2012 there will be the 29th Annual Kaiser Permanente San Francisco Half Marathon & 5k Fun Run in Golden Gate Park.

When you register you get free music downloads, and there are also free training and health resources. Click here to read more. This is open to all walkers and runners, whether you are a competitive runner or you plan to enjoy walking with your young ones in a stroller.

There are also many classes available at your local Kaiser such as Qi gong - introduction, Yoga - beginning, Breath of yoga, Qi gong: level 1 and level 2, Yoga - prenatal, Healthy weight program, Managing your weight, and the Healthy lifestyle and weight management program. These are all offered at the Kaiser Permanente Fremont Medical Center and offices.

In Kaiser’s “Maintain, don't gain” article, you can get tips to help you keep off the extra pounds this holiday season:

• Swap your sweets: Have them occasionally, stock up on fruits (still in moderation)
• Remake your plate: Eat more veggies and salad greens. Use a smaller plate:1/2 veggies, 1/4 lean protein (fish, chicken or tofu) and 1/4 whole grains.
• Smart snacking: Snack on fresh fruits and veggies and drink water before meals.
• Get up, get out, get moving: Walk 30 minutes a day for at least five days of the week. You can join the 10,000 Steps Program or visit Every Body Walk! for support and motivation.
• Plan ahead for healthy celebrations: Snack on healthy foods, don’t skip meals, fill up on water or calorie-free drinks, and alternate your alcoholic beverages so that if you have one, the next one is a non-alcoholic calorie-free drink. Limit alcohol to no more than one serving (women) or two servings (men).
• Slim the trimmings: Trade unhealthy for healthy items in your recipes. You can swap butter and other dairy products for extra virgin olive oil or nonfat/low fat yogurt, or uses less. Bring a healthy dish to the party.
• The gift of less stress: Manage stress as it can cause overeating. Exercise to relieve your stress. Get enough sleep.
• New year, new attitude: Write down one healthy goal for the New Year. Make it one that is attainable and share it with others.

Coach Nic's Tips:

• Small portions: Anything can be done in moderation. Having one piece of See’s candy won’t throw you over the edge, but eating the whole box will definitely set you back a pound or two!
• Choose your dining wisely: If you know the restaurant you are going to, you can check the menu online ahead of time to decide what you will order. It is much easier to stick to your guns when you go in with a plan. Many restaurants have healthy choice options on their menu. They may call it something different but usually there is a section or symbol to designate it. If all else fails, any decent restaurant can make grilled chicken and veggies (or salmon, sole, tilapia, etc).
• Plan your day to account for a larger meal: If you know you are going to a dinner party and you want to eat so as not to offend the host/hostess, plan ahead and eat cleaner during the rest of the day.
• Burn off those calories: Increase your workouts. It’s definitely tough during the holidays, but an extra hour of cardio or circuit training each week, (ONE class!) can help.
• Bring healthy options: If you are going to a potluck style party, bring a healthy option, something that you can eat and enjoy even if you can’t eat anything else.

Some more quick and easy tips: (Reviewed by: Robert Sallis, MD, January 2011)

• You don't have to sweat it: Try "exercise lite." Research shows that getting at least 2 hours and 30 minutes (150 minutes) a week of moderate-intensity activity can make a significant difference in your health. You can get the same benefits by working a little harder for a shorter time.
• Find the right fit: The key to getting regular exercise is to choose activities that you enjoy and feel comfortable doing.
• Three's company: Aerobic exercise, strength training, and flexibility are key components of total fitness.
• Mix it up: Are you already active and looking for a new routine? Or maybe you want to optimize your health and fitness level? Consider cross-training to help you reach your goal.

So with all this wealth of information on how to stay fit and trim, go have some fun (in moderation)! Happy training and Happy 2012!

Thank you to Juliette Carney, Senior Health Educator and Jessie R. Mangaliman, Media Relations of Kaiser Permanente.