Not All Salads Are Created Equal

colorful salad

When comparing a Crispy Chicken and Ranch Salad to a Spinach Grilled Chicken Balsamic Vinaigrette Salad which do you think has the most nutritional value? They both sound very tasty but the Spinach Grilled Chicken Balsamic Vinaigrette is going to have more health benefits than the Crispy Chicken and Ranch. Depending on how you dress your salads, they can be a tasty AND healthy meal. The USDA guidelines suggest eating approximately 4.5 cups of fruits and vegetables each day and what better way to contribute towards this than to make yourself a delicious, nutrition packed salad!

Tips for Dressing Your Salad to the Highest Benefit


1. The Darker, The Better
As a rule of thumb, the darker the green, the more nutritious it is. Pick darker greens for more nutrient value – i.e. spinach over iceberg lettuce.

2. Dressing Properly
Try a vinaigrette dressing on your favorite salad – Balsamic or raspberry vinaigrette dressings are a more health conscious choice when compared to cream based dressings like ranch or blue cheese.

To keep your salad dressing portion under control, try dipping your fork in the dressing before piercing your salad instead of pouring the dressing over the entire salad.

3. Get Colorful
Aim for a rainbow salad! The more COLOR you add – the more nutritional value you will bring to your salad and the combination possibilities are endless! Find your favorite:

Vegetablescarrots, tomatoes, onions, cucumbers, peppers, edamame, mushrooms, olives, beats, sprouts, etc.

Fruitscraisins, raisins, apples, mandarin oranges, pineapples, grapes, avocado, berries, etc.

4. Pack in Some Protein
Don’t forget the protein! Lean meats like chicken and seafood like salmon or shrimp taste great on salads! However, try to steer away from “crispy” or “fried” selections and look for options that are “grilled” or “baked.” Most restaurants will allow you to make substitutions so don’t be afraid to ask for grilled chicken instead of crispy.

Other, non-meat protein options you can add to your salad include boiled eggs, nuts and seeds (almonds, walnuts, sunflower seeds), beans (kidney, black, garbanzo).

Written by: Deanne Emig, Weigh and Win Health Coach

Accepting the Team Challenge: How to be Successful

We all know how hard it is to lose weight, especially when you feel you’re doing it all on your own. That is why the Team Challenge is a great tool to use! Research has found that having more social contacts when trying to lose weight is connected with greater weight loss intentions and success.  Here are five simple ways to make the most of the Team Challenge and how to use it your advantage to be successful.

1. Be Supportive and Utilize the Support

Everyone can feed off each other’s motivation in a team setting. I know there are some days when I just don’t feel like going to the gym, but when my friends invite me I don’t want to let them down.  If you having a rough day, call on one of your teammates to help you out and re-energize you. Make sure to reciprocate if someone else may be struggling. Together you can get through life’s ups and downs and still be successful!

2. Have a Good Attitude 

Negative attitudes tend to be restrictive and make you feel like you’re trapped. Stay positive and your body will follow! The old saying of “I think I can” really can lead to reaching your goals. Remind yourself why you wanted to be healthier in the first place, whether it was for your health, for your family or just to look better in your old jeans. If you remember your goals and stay positive, you can achieve anything your mind wants to.

3. Keep Communicating

Try to touch base with your teammates at least once a week to stay on track with your group goals and expectations. By touching base with everyone weekly, it may remind someone that they really do have a great support system helping them out! If your teammates are close and looking for some fun team bonding, try getting together for a weekly workout or healthy lunch!

4. Be Accountable

Your teammates are all counting on you to help them out as much as you are depending on them! So make sure you’re checking in and motivating everyone as best you can so everyone is doing their part! Also, don’t forget to do your two required weigh-ins to be eligible for the team prizes!

5. Have Fun!

When you’re truly having fun, you sometimes forget how hard you are working. Send each other funny fitness or nutrition pictures, get together to play an active group game or order group t-shirts that you can show off at work or in the gym. Feed off of the excitement of the challenge and enjoy yourself!

The next team challenge starts August 1. For more information on how the team challenge works:


Written by: Rachel Corcoran, Weigh and Win Health Coach



How the Team Challenge Can Help You Succeed

Participants who join the team challenge are more successful in weight loss than participants who do not join. Read this blog post for more interesting statistics on how competition can help you achieve your health goals.

Our next team challenge is starting in just two weeks on August 1. Learn how Weigh and Win and the Team Challenge helped ‘The Freedom Fat Fighters’ take control of their health, losing 117 lbs or a 12.15% weight improvement in the Winter 2014 Team Challenge.

Are you up for the challenge this year?

Weigh and Win in Southern Colorado

Press in Colorado Springs

KOAA Channel 5 in Colorado Springs had a great story on how Weigh and Win can help motivate you to improve your health.

Watch the full story here


Weigh and Win in Cañon City

Weigh and Win recently installed two new kiosks in Cañon City with Fremont Regional Health & Wellness. A permanent kiosk location is available at the Recreation District office and a mobile kiosk unit will be available to check-out and expand access further into the community and local businesses.

Read more about the new kiosks in a great article written in the Cañon City Daily Record.

Have media questions? Contact Jillian Tongate, Marketing Manager, at 303.694.8012 or

Move Indoor Activities Outdoors

We are fortunate to live in Colorado where we are surrounded by National Parks and other exquisite destinations with miles of countless adventures just waiting for us! Are you looking to save on a monthly gym membership by spicing up your daily exercise routine this summer? If so, I challenge you to start thinking about moving your favorite indoor activities to the outdoors this summer. By doing so, you can also incorporate a greater amount of active outdoor family and friend time on the weekends!

Outdoor Benefits

Think about the activities you enjoy doing indoors and think about how you can move the activity outdoors for a greater terrain variety and challenge, less time driving to the gym every day and even a larger increase in endorphin levels from Vitamin D.  Our bodies need the “sunshine vitamin” because we don’t produce it naturally. Did you know that as little as twenty minutes outside is enough exposure for an average adult? When you are Vitamin D deficient then you might suffer from a slight depression. However, when you combine physical movement and a safe exposure to sunlight, then you have an automatic recipe for happiness.

If you enjoy walking then try a few beginner hikes in your local area. If you enjoy being in the water then try paddle boarding, kayaking and rafting. Even if you are a winter sport snowboarder you can keep the same stance and try wakeboarding or go sandboarding at the Great Dunes National Park.

Sandboarding at Great Sand Dunes National Park. image from

Active Social Time with Friends and Family

Outdoor activities are a great way stay active with your family and friends on the weekends.  If you enjoy having your own time to dedicate to your workouts during the busy work week, then I am not saying to give that time up. However, try getting your family and friends on board with you during the weekends. You won’t ever have to hear the phrase “I’m bored” from your kids again. In fact, they might replace any whining with silent napping on the way home. Win for them, win for you!

If you want to get a group of friends or family together for a reunion then why not go camping at a National Park this year? There can be something for all ages and activity levels! Plus, if you have tech-savvy teenagers, this is a great way to encourage them to take a break from technology channels and spend quality time with the family.

Rocky Mountain National Park. image from

Quick Quiz!

Out of the four National Parks within the state of Colorado, how many have you or your family and friends visited? In case you want to brag about visiting all four, below is a list of each park and its location. Some of these locations are not necessarily easy for all Coloradans to visit, so I would urge you to look into some local parks with a variety of activities, as well.

  • Black Canyon of the Gunnison National Park near Montrose (102 Elk Creek, Gunnison, CO 81230)
  • Great Sand Dunes National Park and Preserve near Mosca (11999 Hwy. 150, Mosca, CO 81146)
  • Mesa Verde National Park and UNESCO World Heritage Site near Cortez (Highway 160, Mesa Verde National Park, CO 81330)
  • Rocky Mountain National Park near Estes Park and Grand Lake (1000 Hwy. 36, Estes Park, CO 80517)


Written by: Mallory McCormick – Weigh and Win Health Coach