Kaiser Permanente health plans around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232

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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 healthy 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!

[subject]Ready to build? Here’s your plan.

CLICK HERE for more healthy tips

MAINTAIN DON’T GAIN

Kaiser Permanente health plans around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232

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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 a 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, bright vegetable dish — such as a mixed greens or roasted asparagus.

MAINTAIN DON’T GAIN

[subject]Celebrate with healthier plates!

CLICK HERE for more healthy tips

Kaiser Permanente health plans around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232

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Week 3: Simple ways to sneak in fitness

The holiday season is one of 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. It can help you beat stress, boost energy, and burn off all of 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 your errands, walk as much as you can. Basically, anytime there’s a chance 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 still get the same health benefits.

MAINTAIN DON’T GAIN

[subject]No time? No excuses!

CLICK HERE for more healthy tips

Kaiser Permanente health plans around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232

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CLICK HERE for more healthy tips

MAINTAIN DON’T GAIN

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’re 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.

Kaiser Permanente health plans around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232

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Week 5: Celebrate the season with ease

You may enjoy hosting holiday 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 or 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, and 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.

MAINTAIN DON’T GAIN

[subject]Delight. And de-stress.

CLICK HERE for more healthy tips

Kaiser Permanente health plans around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232

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Week 6: Arm yourself with smarter snacks

Have you ever noticed that when you wait too long to eat something you end up pigging out? Nutritionists agree that one of the best ways to maintain your weight is by eating small meals throughout the day, with healthy snacks in between. This helps keep your metabolism up and running, and lowers your risk for overeating at mealtime.

There are lots of things you can do to keep your meals and snacks lean and packed with nutrition. Try these easy tips to help you stay on track.

• Visit your supermarket. There are plenty of healthy snack options at your neighborhood grocery store — just look around. Try low-fat cookies, edamame (soy beans), or air-popped popcorn.

• Stock up on fruits. Fresh, seasonal picks are solid snack choices. Even canned or frozen fruits are healthy as long as they don’t contain added sweetener.

• Tune in to your hunger. Snack when you’re genuinely hungry, and not because you’re stressed or bored. Also, try not to snack when you’re watching TV. It’s too easy to lose track of how much you’re eating.

MAINTAIN DON’T GAIN

[subject]Small and healthy wins!

CLICK HERE for more healthy tips

Kaiser Permanente health plans around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232

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Week 7: Bring your party game plan

Holiday parties are the mecca of delicious, high-calorie foods — from cocktails and wine to cookies, chips, cheese, and more. With so many temptations, how can you possibly stay on track? You’ve got to learn some survival skills or you’ll ruin all of your hard work. With the right game plan, you can stay strong when you stand up to the usual holiday suspects.

Here are some easy tips to guide you — so you can hit the party and still stick with your health goals.

• Don’t arrive hungry. Eat a small, protein-packed snack before you head to the party. That way, you won’t be starving when you get there.

• Pick and choose. Fill up your party plate carefully. Reach for healthy, high-fiber foods, like fresh fruit, sliced veggies, roasted turkey, whole-grain crackers, and hummus.

• Lose the booze. Think twice before you enjoy that glass of wine or festive cocktail. Alcohol is empty calories, plus it fuels your appetite. If you’re going to drink, alternate with water to help cut the amount of alcohol you drink.

MAINTAIN DON’T GAIN

CLICK HERE for more healthy tips

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Kaiser Permanente health plans around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232

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Week 8: Here’s to the new, healthy you!

Congratulations! You’ve made it to the last part of Maintain Don’t Gain. Over the past few weeks, you’ve learned to work in workouts, snack healthier, stay calm and balanced, and be social without breaking your diet. So why not keep these healthy habits going? With a little daily effort, you can maintain, not gain — plus work toward new goals — for the new year.

Here are some ways you can keep up the healthy work and keep off the extra weight.

• Rise and shine. Eating breakfast is a simple way to maintain your weight. Be sure to include protein in your meal so it sticks with you. Try peanut butter and whole grain toast, oatmeal with nuts, or plain yogurt with fruit.

• Go for 30. Aim to get at least 30 minutes of exercise every day. Try walking with a friend to stay motivated.

• Stay outside. Shop the outer aisles of the grocery store. It’s where you’ll find most of the minimally–processed whole foods — like fruits and vegetables, fish, chicken, and low-fat dairy products.

MAINTAIN DON’T GAIN

[subject]Why stop now? You’re on a roll!

CLICK HERE to take the survey

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