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Healthy Holiday Challenge

 

December 4, 2023 to January 12, 2024 

Most Americans gain an average of about 1 pound during the holidays. While this might not seem like a lot, they usually don’t lose it. And over time, it adds up. 

To help you beat the odds this year, we’ve teamed up with Kaiser Permanente to bring you Healthy Holiday Challenge. This 6-week program can help you stay focused on eating healthy and fitting in exercise - a great way to keep off the extra pounds!

All participants will receive: 

  • Weekly emails for 6 weeks with healthy tips, recipes, and resources for adopting and maintaining healthy behaviors of physical activity and healthy eating. 
  • A tracker to keep tabs on goals through confidential "self" weigh ins.
  • A chance to win a Fitbit in an end of challenge raffle. 

How to Participate:

Step 1: Join the challenge! Sign up here. The first 200 participants will receive a registration gift.

Step 2: Print the weekly personal tracking sheet (this document will be emailed out to all participants).

Step 3: Weigh-in and record to track your goals, activity and success on the weekly personal tracking each week.

Step 4: Look out for the weekly email and incorporate healthy practices into your life.

Step 5: Complete your tracker and send in by January 15, 2024 to benefits@ucmerced.edu to be entered in the drawing to win a Fitbit! 

Don't wait for the New Year to start your healthy resolutions. Set personal goals and practice habits that support a healthy lifestyle throughout the holiday season with your colleagues.

If you have any questions, please feel free to contact benefits@ucmerced.edu.             

2023 Healthy Holiday Challenges

Week 1: Build up your health

When you manage your weight it can brighten your mood and boost your energy. It can also help prevent or lessen your chances of getting weight-related illnesses or long-term conditions. If you start managing your weight now, you’ll feel happier and healthier.

Here are some quick tips that can serve as building blocks. Use these to help you create a successful weight management program.

  •  Keep on moving. Aim to get at least 30 minutes of physical activity every day to reduce your risk of weight gain. Set a reminder to stick with your plan.
  •  Add lots of color. Eating lots of colorful fruits and veggies has been proven to help with weight management. They’re full of vitamins, minerals, and fiber – which helps you feel full.
  •  Celebrate your victories. Start with a small health step, then add another one. Each time you do well, congratulate yourself. Soon, it will get easier to succeed, and you’ll have gained a lot of healthy habits!

Learning About Changing a Habit by Setting Goals

CLICK HERE FOR MORE HEALTHY TIPS

 

Week 2: Add “healthy” to every holiday helping

It’s that time of year when you and your family are inspired to cook your favorite comfort foods or sweet treats. But these high-calorie dishes can add up to holiday love handles. Thankfully, there are few simple tricks to turn any traditional recipe into a lower-calorie health food that’s still delicious.

Here are some easy ways to give your homemade dishes a healthy makeover. Try these out to help you manage your weight – all season long.

  • Go low. Swap low- or nonfat Greek yogurt for sour cream in dips, appetizers, and casseroles. Also, instead of full-fat cheeses, choose low-fat cheese.
  • Bring backup. Be sure to bring your favorite healthy dish to the party. That way, if you don’t see anything healthy to eat, you’ve got your dish to help you stay on track.
  • Brighten up. Replace one heavy starch dish with a fresh fruit, bright vegetable dish – such as mixed greens or roasted asparagus.

CLICK HERE FOR MORE HEALTHY TIPS

 

Week 3: Simple ways to sneak in fitness 

The holiday season is one the busiest times of the year. Between parties, traveling, baking, and shopping, there’s not much time for exercise. And this is the season when you need it the most. Exercise can help you beat stress, boost energy, and burn off all those homemade cookies.

In this week’s email, you’ll learn a few smart ways to fit in fitness. Every step counts on your mission to manage your weight!

  • Move more. Use the stairs. Take a stroll at lunch. When you run errands, walk as much as you can. Basically, anytime there’s a change to move, do it.
  • Make it social. Start a walking group at work. Keep your dog happy with a quick run. Catch up with an old friend or family member while you boost the health of your heart.
  • Break it up. If you don’t have time to exercise for 30 minutes, split it up into two 15-minute workouts or three 10-minute walks. You will get the same health benefits.

CLICK HERE FOR MORE HEALTHY TIPS

 

Week 4: Stay on Track - wherever your travels take you 

The holidays and travel go together like mashed potatoes and gravy. Whether you’re visiting your grandmother in Pittsburgh or sailing away on an island cruise, travel can trip you up if you are watching your weight. But there are always ways to stay healthy and motivated – even when you are surrounded by tempting, high-fat foods.

Here are some tips to help you stick with a healthy food and fitness plan during your holiday travel. Remember: every bit counts!

  • Snack smart. If you are driving to your destination, be sure to pack healthy snacks with you, such as raw carrots and celery, hard-boiled eggs, or almonds.
  • Put healthy in the mix. If you’re helping out with a big family dinner, bring a vegetable side dish or salad to the table.
  • Know when to stop. Still hungry? Remember, it takes 20 minutes for your stomach to signal your brain that you’re full. So if you think you want second helpings, take a break for 20 minutes, then ask yourself if you really want more.

Making Healthy Choices When You Eat Out

CLICK HERE FOR MORE HEALTHY TIPS

 

Week 5: Celebrate the season with ease 

You may enjoy hosting gatherings or entertaining out of town guests. But sometimes, stress can crash your party and ruin your weight management plan. That's when you need to take time out to give yourself some breathing room. With a little planning and awareness, you can stay on track.

Here are some simple ways to help you get back your balance – and handle whatever the holidays throw at you.

  • Unplug. Take a break from checking your phone and email. Instead, enjoy a long bath. Or go for a nature walk (Exercise is a great stress reliever!) Just be present and happy in the moment.

  • Bust a move. Turn on your favorite jams and show off your best moves! Music has been shown to lower depression, anxiety, even pain. Dancing releases endorphins (happy hormones) into your body. 

  • Laugh it off. Laughing relaxes your body and clears your mind. Feeling anxious? Watch a comedy or spend time with a funny friend. A good belly laugh will wash your tension away.

     

Laugh your way to better health

CLICK HERE FOR MORE HEALTHY TIPS - Managing Stress

 

Week 6: A healthy lifestyle for all seasons 

As the holidays wind down, there may be fewer temptations of treats and fatty foods. However, weight management is a practice that is part of a healthy lifestyle in all seasons. A healthy weight is a weight in which you feel good about yourself and have energy for work and play. It also lowers your risk for health problems. 

Here are some specific ways to help your set intentions for the rest of the year - and practice a life of healthy, balanced choices.

  • Be intentional and aware of your food choices. Eat a variety of whole grains, vegetables, fruits, dairy products, and lean meats. All foods, if eaten in moderation, can be a part of healthy eating. Pay attention to how hungry or full you feel.

  • Get off the couch. When you are active, you burn calories. Try to be active for at least 1 hour every day.

  • Change your thinking. Don't compare yourself to others. Healthy bodies come in all shapes and sizes! Focus on improving your health instead of dieting! 

Intuitive Eating Tips