January, 2017 
Dear Valued Member, 
Happy New Year and thank you for continuing to learn during your healthy lifestyle journey. In this issue, you can read about indoor and outdoor exercise ideas to help keep you fit during the winter months. Try something from the list below and make it happen!  Also, learn about setting SMART health goals and find out about lucky foods for the new year.
If you are actively trying to prevent diabetes, it is important to have your A1C (blood sugar) lab test rechecked 6 months after starting any weight loss or exercise efforts.
Health & Happiness in 2017!

Your Registered Dietitian Team
Kaiser Permanente

"In every day, there are 1,440 minutes. That means we have 1,440 daily opportunities to make a positive impact."  ~Les Brown

Cool Exercise Ideas for Winter Time
Cassie Greene, RD, CDE, CNSC
Registered Dietitian, Kaiser Permanente

Baby it's Cold Outside....

Are the icy winter months putting a FREEZE on your exercise regimen?  Don't let the cold slow you down! 
Here are some tips to stay active.

Take advantage of the powder
  • Hit the slopes!  Skiing and snowboarding are so much fun you won't even feel like you're exercising.  Don't know how?  Take a lesson!
  • Try snowshoeing.  Take in the breathtaking views of our very own Colorado while getting in some calorie torching activity.  Go here to learn about some of Colorado's best snowshoe trails.
  • Cross country skiing can launch you into thickets of snow-laden trees, silent white meadows and tracks right next to frozen creeks.  To discover Colorado's 20 Nordic centers and uncover the state's winter wonderland, go here.
  • Sledding is NOT just for kids.  Adults can have fun too!  Grab your sled and get out there.
  • Don't just send your kids out to play - join them!  Build a fort, build a snow man, build a snow woman, build a snow dog.  You get the idea.
  • Do you like your neighbor?  Shovel their driveway.
  • Have a snow ball fight!  Play nice.....
Stay cozy indoors
  • Need to catch up on your favorite TV show?  Earn it.  Watch your show while walking on the treadmill.  No treadmill?  No sweat.  Get out of the recliner and march in place while watching TV.  "Watch" your steps rack up on a fitness tracker!  What's a "fitness tracker" you ask?  Go here for more information.
  • Want to try Zumba, but don't like classes?  Rent exercise DVDs from the library and test them out.  It's fun to try new exercises, especially when no one is watching!
  • Head to the nearest mall or big box store and walk the perimeter to add some movement to your day. 
  • Sign up for a dance lesson with your significant other or friend or turn on some music and have a dance party in your kitchen!
  • A little bit of competition can get the heart pumping!  Join an indoor sports league such as volley ball, tennis, basketball or pickleball.  Wait....Did someone just say "pickleball"?  YES! Go here to learn more.
  • Indoor pools are great for keeping the summer nostalgia flowing.  Swim, water walk or take a water aerobics class for some aqua fun.
  • Joint issues? Seated exercise may work.  Try the PBS TV show, Sit and Be Fit.  Not able to catch it during its air time?  Record it!
Get active, stay active and have some fun while you're at it.   Remember to be safe, dress appropriately and consider taking a lesson from an expert before trying a new activity.
Setting SMART Healthy Eating Goals

For many, the New Year means good intentions to improve eating habits. Setting SMART healthy eating goals can put these ideas into action.  To learn more, check out the following link:   Setting Healthy Eating Goals
Weight Management Programs

Based on successful strategies, this 1-year program provides the tools needed for weight loss and diabetes prevention. Classes are offered throughout the Colorado region. To register for a class, call 303-614-1070.

Get paid to achieve a healthy weight when you visit a Weigh and Win kiosk at least once every 90 days to track your weight.
Resources, Recipes, and Cooking Tips
Nutrition Services| Kaiser Permanente | Phone | Email |