Tag Archives: healthy eating

Join the Weigh and Win Healthy Holiday Challenge Nov. 16-23, 2016


Join the Weigh and Win Healthy Holiday Challenge Nov. 16-23, 2016

Participate for Free and Win Prizes for Holiday Weight Maintenance

DENVER, Nov. 8, 2016 – Colorado wellness program Weigh and Win, is launching its third annual Healthy Holiday Challenge, promoting weight maintenance throughout the 2016 holiday season. All participants who lose or stay within one pound of initially recorded weight will be entered into a drawing to win one of 20 Amazon gift cards (10 valued at $25, 10 valued at $125). Contestants are required to complete an initial weigh-in November 16-23 at any Weigh and Win kiosk location. A final weigh-in must be completed January 1-8 to qualify for the Healthy Holiday Challenge prize drawing.

The holidays are full of frequent celebrations and quality time spent with friends and family. As exciting as it can be, these next two months require extraordinary willpower while navigating the constant temptation of favorite holiday recipes. Weigh and Win created the Healthy Holiday Challenge to help Coloradans maintain their long-term health goals, through the never-ending dessert trays and over-booked social calendars.

“Weigh and Win’s Healthy Holiday Challenge kept me accountable,” said Sarah, a Denver Weigh and Win participant. “I felt empowered to say no to that third cookie and only indulge in treats I truly enjoy. The weekly tips kept my goals front-of-mind and gave me consistent motivation. I typically gain 10 pounds during the holiday season. This year, I only gained one.”

Over 5,000 Coloradans have participated in the Challenge. Of the participants who performed the two required weigh-ins, 81 percent maintained their weight.

“The holidays represent a time to treat ourselves to hearty food, flavorful drinks, and decadent sweets. But overindulgence can lead to a host of health problems including obesity, diabetes, and cardiovascular disease,” says Amy Bayer, Kaiser Permanente Colorado registered dietitian and senior manager of prevention and chronic care solutions. “While being mindful about what we consume can help tremendously, participating in a program like Weigh and Win can take you the extra mile to keep you accountable for achieving and maintaining a healthy lifestyle—especially during the busy holiday season. Kaiser Permanente is proud to support this wonderful program as it continues to encourage Coloradans to achieve a healthy weight and thrive.”

Weigh and Win is a free community program available to all Colorado residents (18 years and older) that teaches healthy habits and pays cash rewards for weight improvement and maintenance.


  1. Sign-up for Weigh and Win: visit www.WeighandWin.com to sign-up for a free account.
  2. Join the Challenge: visit www.WeighandWin.com/HealthyHolidays and click the ‘Join the Challenge’ button, which will redirect to your account login page. After logging in, you will see your Healthy Holidays Challenge Dashboard and you will officially be a part of the challenge. Not sure if you joined? Give us a call at (800) 694-0352.
  3. Receive weekly tips for overcoming holiday temptations and engaging in healthy behaviors.
  4. Complete a pre-holiday weigh-in any time between Nov. 16-23, 2016, and a post-holiday weigh-in anytime between Jan. 1-8, 2017. Participants to maintain weight within one pound are eligible for the prize drawing.
  5. Win Prizes: Everyone who maintains their weight is entered into a drawing. Prizes include 10 Grand Prizes of a $125 Amazon Gift Card and 10 Runner-Up prizes of a $25 Amazon Gift Card.

Weigh and Win is supported by Kaiser Permanente and additional community partners, in an effort to encourage healthy eating and active living throughout Colorado.

Sign up for the program for free by visiting www.weighandwin.com or stopping by your local kiosk. See here for a list of the 95 existing locations.


MEDIA & INTERVIEWS: Kaytee Long | Weigh and Win | 30­­3-619-8571 | klong@weighandwin.com

Cancer Fighting Foods

It has been estimated by the National Cancer Institute that approximately one-third of all cancer deaths may be diet related. Although no single food item can cure cancer itself, filling your diet with the right nutrients can help prevent cancer, and in some cases aid in cancer survival.

“The easiest, least-expensive way to reduce your risk for cancer is just by eating a healthy diet,” says Rachael Stolzenberg-Solomon, PhD, MPH, RD, a researcher at the National Cancer Institute. By eating a healthy diet you are decreasing your risk of obesity which can lead to many forms of cancer. When it comes to a diet rich in cancer-fighting substances, most experts agree that your plate should consist of at least two-thirds plant-based foods (fruits, vegetables, whole grains, beans, legumes) and minimal animal fats. “If you have two-thirds of plant food on your plate, that seems to be enough to avoid excessive amounts of food high in saturated fat,” says Karen Collins, RD, nutritional advisor for the American Institute for Cancer Research. That being said, complete elimination of animal foods is not necessary, however, be sure to keep your intake under control and chose leaner options.



Look for foods rich in folate, vitamin D and antioxidants. Berries (blueberries, cranberries, raspberries, blackberries), citrus fruits (grapefruit, oranges, lemons), dark leafy green vegetables (spinach, kale, arugula), cruciferous vegetables (cabbage, cauliflower, broccoli, Brussels sprouts), legumes (beans, peas, lentils) and whole grains are all known for having cancer fighting agents. Tea contains flavonoids, known for their antioxidant effects. Ginger, garlic, tomatoes, red or purple grapes, turmeric and soy are also known as cancer fighting foods.


Avoid refined sugars and processed foods all together and keep alcohol consumption to a minimum. As for animal fats, make sure they do not fill more than one-third of your plate and chose lean meats like naturally raised chicken, turkey, and fish while opting for skim milk and low-fat cheeses.


American Institute for Cancer Research http://www.aicr.org/foods-that-fight-cancer/

WebMD http://www.webmd.com/cancer/features/top-cancer-fighting-foods

Not JUST Another Tool to Help You Achieve Your New Year’s Resolution


MEDIA CONTACT: Kaytee Long | Health Promotion Manager| O: 303-694-8012 |C: 303-619-8571 | klong@weighandwin.com


Free Resources Help Coloradans Stick to (and Achieve) a New Year’s Resolution

DENVER, Dec. 28, 2015 – Every holiday season, millions of Americans ring in the New Year with a common goal: weight loss. Whether motivation stems from wanting to fit into last year’s jeans or simply wishing to be healthier, data shows “staying fit and healthy” as the top New Year’s resolution of 2015 for Americans, followed closely by “lose weight.” According to a study done at the University of Scranton, of the 45 percent of Americans who usually make New Year’s resolutions, 64 percent maintain them past one month and 46 percent past six months. Only 8 percent of people are actually successful in achieving New Year’s resolution goals.

Living a healthy lifestyle is attainable if a person has access to the correct educational tools and support. In the United States, $40 billion is unnecessarily spent on weight loss every year, a number that could decrease exponentially by utilizing free community resources such as the Weigh and Win program (primarily funded by Kaiser Permanente). Not only would obesity rates decrease, but the amount spent on medications for obesity related ailments such as type 2 diabetes, high cholesterol and heart related issues, would follow suit.

“To compliment my healthy living New Year’s resolution, I joined Weigh and Win in January of 2014. My father passed away at 73 and my mother at 78; I had just turned 70,” said Weigh and Win success story Suzanna Spears.  “Weigh and Win was not only a free resource but a daily reminder of the commitment I had made to myself. I have lost weight and built muscle and stamina. People even comment on how I look better.”

Spears has since competed as a walker in 10 5k’s, 9 of which she has taken first place.

“The greatest benefit is knowing that, as I approach my 72nd birthday next month, I am a different person and have improved my quality of life. I still check-in with Weigh and Win daily,” said Spears.

Weigh and Win has helped thousands of Coloradans reach their goals. To date, the program is made up of 70,000 participants. The average weight loss for a successful participant after one year in the program is 17.7 pounds.

“My husband Ron and I were looking at our weight as a barrier for us enjoying life including traveling, going anywhere seats may be too small or where we may have to walk too far,” said Weigh and Win participant Julie Brown. “Since our successes with Weigh and Win, Ron has been taken off full-time oxygen and diabetes medication and is working full-time for the first time in a decade. Weigh and Win made us accountable to our goals while receiving daily, positive reminders, tips and money to boot!”

Weigh and Win is available for free to all Coloradans 18 and over. Sign up for an account today at www.weighandwin.com.


Advertisement - 2016 New Year-01

Craig Daily Press Reports Simple, Healthy Choices from Weigh and Win that Can Make for Healthier Holidays

This holiday season, try getting the whole family involved in healthy activities such as going for walks and runs, participating in fun, family-friendly events like Saturday's Turkey Trot 5k and one-mile Fun Run in Hayden, and choosing healthy treats over the usual holiday indulgences.

Simple, healthy choices can make for healthier holidays

— Endless holiday parties, decadent foods and busy schedules can make the holidays into a health fiasco, but with a little bit of intention and a few good strategies, you can enjoy the season without throwing your health out the window.

Diet and exercise are both important to feeling your best throughout all the merriment, however if staying trim is your main objective, it all starts with what you eat.

“Exercising daily is going to decrease your risk for heart issues and other issues… but it’s equally important to focus on what you’re putting into your body,” said Weigh and Win Health Promotion Manager Kaytee Long, “If you’re working out like a crazy person and eating poorly, you’re not going to achieve your goals.”

Weigh and Win, which has a kiosk located in the Northwest Colorado Visiting Nurse Association in Craig, is a free program supported by Kaiser Permanente that incentivizes weight loss and offers participants daily tips for maintaining a healthy lifestyle. The Weigh and Win Holiday Challenge kicked off before Thanksgiving and encourages people to maintain their weight within one pound through the holidays.

“On average, a person will gain one to two pounds during each holiday season. This excess weight is typically never lost which, over time, can add up to a significant weight gain,” according to a Weigh and Win press release.

When it comes to navigating holiday parties and workplace treats, Weigh and Win offers these tips to participants:

• Grab a small plate instead of a big one, even if you’re hungry.

“We found that those with small plates consumed 16 percent less than those with large plates,” Long said.

• Fill at least half your plate with fruits and vegetables before moving onto the more indulgent treats, like meats, cheeses, fried foods or desserts.

• Opt for sparkling water and lemon sometimes instead of rich, alcoholic drinks.

“I think a lot of people are not aware of the calories that are in holiday drinks,” Long said. “A lot of them are cream-based (or sugary) drinks and they can have upwards of 300 to 400 calories per glass, which can put a huge dent in your calorie intake.”

Local runner, teacher and Craig Middle School track and cross-country coach Sara Linsacum tries to stay the course through the holiday seasons by cooking up healthier versions of holiday dishes, setting limits on sweets and getting the family involved.

She and husband Travis Linsacum have made a family tradition of writing their own special workouts for the holidays, and inviting siblings, cousins and kids to join in.

“Include your family. Make it a tradition that you have workouts or a time everyone can go on walks,” Sara Linsacum said. “Growing up, the aunts and uncles would always go for a long walk and I would go out running. I think it’s about fitting it in, but also making it something you can do as a family.”

The annual Turkey Trot is one great way to get the family outside and exercising together over the Thanksgiving weekend. This year’s Turkey Trot 5K and one-mile Fun Run/Walk event, organized by Hayden School District, takes place at 10 a.m. Saturday at Dry Creek Park in Hayden.

Other tips for staying active include getting up from your desk at work at least once per hour to stand or walk around, or park further away when running errands.

“Incorporating small changes into your day and over a consistent amount of time does make a difference,” Long said.

For more information or to sign up, visit www.weighandwin.com.

Contact Lauren Blair at 970-875-1794 or lblair@CraigDailyPress.com or follow her on Twitter @LaurenBNews.

View full article here.

Healthy Eating on a Budget

I know what everyone is thinking. Not only is healthy eating difficult, but healthy eating on a budget is even harder! The thing is though, it doesn’t have to be. There are many simple ways to stick to your healthy eating meal plans while also keeping your hard earned money in your pocket.


Frozen is Just as Good as Fresh

Fruits and vegetables are frozen at their peak freshness when they are the most nutrient-dense. Fresh fruits and vegetables, although delicious and convenient, can spoil quicker and lead to more waste. Frozen produce is cheaper and easier to buy in bulk when there is a sale.

If You Do Buy Fresh, Buy What’s in Season

Fresh produce can add up, but when items are in season the prices are lower. If your favorites are in season, stock up on them and try freezing! Freezing allows you to buy in bulk and not let so much go to waste. Not sure how to freeze fruits and vegetables? Check out the following link for some helpful tips!

Don’t Shop on an Empty Stomach

The first rule of thumb for any healthy eating plan is don’t shop on an empty stomach. It also helps with maintaining a good budget. When you are hungry, you are more likely to grab unplanned items that aren’t necessary and can up your shopping bill. Plan your meals ahead of time and prepare a grocery list. Make sure to have a small snack before hitting the store to stop those cravings.

Repurpose Those Leftovers

Oftentimes recipes can call for only a portion of a fruit or vegetable. For example, you might only need half a pepper or a portion of a bag of spinach. Be creative in repurposing those remaining vegetables into other meals. Soups, chili and casseroles are a great way of throwing leftovers together and using up partial items in your pantry. Leftover chicken is great to use the next day in salads or even a breakfast burrito. The possibilities are endless!

If you need more assistance with sticking to your healthy eating goals, contact the health coaches at personal.trainer@weighandwin.com.



Instilling Healthy Habits at Home

In the past few decades, obesity has soared in the United States and the age group that has seen the greatest increase is children. More than 23 million children and teenagers in the United States are obese or overweight. This puts nearly one third of America’s children at early risk for diseases like type 2 diabetes, high blood pressure, heart disease and stroke. September is Childhood Obesity Awareness Month so let’s take this opportunity to discuss how you can set a healthy example for your family.

Instilling Healthy Eating Habits in Your Kids

The more you expose your kids to healthy choices, the more likely they are to make better decisions when you are not around. Encourage healthier options of interchangeable food items from the start like skim milk over 2%, whole wheat bread over white bread and Greek yogurt over regular yogurt. If you only have these options in the house, your kids will develop a taste for these foods and continue prefer these healthier selections in the future.

Don’t give up the first time you try something with your kids. It may even take ten or more tries before they start to like something. Take broccoli for example. If they don’t like it the first time, continue placing just a few small pieces on their plate in later meals and if they don’t choose to eat it, that’s ok.  The thought is that if they are not forced to eat it they will eventually choose to try it again on their own.


Have your kids come to the store with you and pick out one fruit or vegetable they want to try the next week. They may even be interested in looking up a healthy recipe to prepare with their chosen fruit or vegetable.

Include your children when preparing a meal for the family. Designate specific tasks for them like grating the cheese or cracking the eggs. This will result in a sense of pride in their work. Fruit and spinach popsicles are a fun snack idea! You can also have them help prepare their lunch for school the night before. Have them pick out their favorite lunch meat, fruit, etc. Also, always have some easy grab and go healthy shacks on hand that your kids enjoy and store them at your child’s eye level so they will reach for these when they want a snack.

Try making fun dipping sauces for fruits and vegetables such as Greek yogurt ranch dressing, hummus, or try combining peanut butter, Greek yogurt and honey for a tasty fruit dip.

Grate or finely chop up vegetables (onions, tomatoes, carrots, peppers, and zucchini) and include them in sauces, meatloaf, burgers and more. You can also add spinach to fruit smoothies and although the color may vary a bit you won’t be able to taste a difference!

Building a Healthy Plate – Vegetables

When building a healthy plate at meal time, you want it to be filled with one half non-starchy vegetables, one quarter lean protein and one quarter quality carbohydrate. Read on for part three on vegetables, in our three week series on building a healthy plate. Perfect-Plate


Vegetables are natural, nutrient rich foods that provide the vitamins and minerals vital for health and maintenance of your body such as potassium, fiber, folate and vitamins A, E and C. Vegetables are low in calories and have practically nonexistent fat and cholesterol content. Eating a diet rich in vegetables may reduce your risk for stroke, cancer, heart diseases, high blood pressure, type-2 diabetes and many other chronic diseases. So, how many vegetables should you be consuming each day? For each meal you should aim to fill half of your plate with vegetables. This will equate to approximately 1 cup of most raw or cooked vegetables or 2 cups of raw leafy greens per meal, but don’t hold back! J Your vegetables may be consumed in any form: raw, cooked, frozen, canned, or dried. If you are one of the many individuals who find vegetables to be bland, try experimenting with different seasonings. On the other side, covering your vegetables with high fat sauces and dressings will contradict their health benefits mentioned above. Below are some vegetable ideas to fill your plate:



Building a Healthy Plate – Lean Protein

When building a healthy plate at meal time, you want it to be filled with one half non-starchy vegetables, one quarter lean protein and one quarter quality carbohydrate. Read on for part one on lean protein, in our three week series on building a healthy plate.



Eating a natural amount of protein—about one gram of protein per pound of body weight per day (not exceeding 200 grams regardless of weight)—is important in getting our biological functions back to normal to maintain a healthy weight and lower body fat. An easier way to portion out your protein source is to use the palm of your hand as a guide at each of your meals.  Protein keeps us satisfied and fuller for longer so we aren’t reaching for low quality foods a few hours after lunch. It also helps our metabolism to burn body fat instead of lean muscle tissue, so we look strong and healthy!  D.K. Layman from the University of Illinois says, “Use of higher protein diets reduces lean tissue loss to less than 15% and when combined with exercise can halt loss of lean tissue during weight loss.”

Researchers are continuing to uncover numerous health benefits resulting from a more balanced intake of protein. My favorite comes from Loren Cordain here at Colorado State University,  “There is now a large body of experimental evidence increasingly demonstrating that a higher intake of lean animal protein reduces the risk for cardiovascular disease, hypertension, dyslipidemia, obesity, insulin resistance, and osteoporosis while not impairing kidney function.”

If you want to dial down your hunger during the day, burn more body fat and maintain the lean muscle tissue from your workouts then swap the sweets, unnecessary starches and processed foods with a few of the best lean protein sources below. Yum!


Coloradans are 200,000 Pounds Lighter Thanks to incentaHEALTH and Kaiser Permanente’s Weigh and Win

DENVER, July 14, 2015 ­­– Colorado is getting healthier by the day with help from incentaHEALTH’s scientifically designed and technology-based weight loss program, Weigh and Win. As an incentivized and free resource, Weigh and Win has coached residents across the state to shed 200,000 pounds since 2011. In addition to the program’s push-based Healthy Eating and Active Living (HEAL) coaching, participants of Weigh and Win have been paid $340,000 in cash rewards for their health improvements. The program is primarily funded by Kaiser Permanente.

“Weigh and Win provides a great program for community members and employers who are looking for fun and innovative ways to achieve and maintain a healthy weight,” said Colorado Department of Public Health and Environment Worksite Wellness Manager, Dan McKenna, MA. “Weigh and Win has been very well received here at CDPHE. Our community enjoys the easy access to kiosks, supportive and high quality coaching, tips and reminders.  This is an important program for Colorado as we strive to be the healthiest state in the nation.”

Achieving a healthy weight is a long-term challenge for millions of people. However, it can be the first step in preventing many life threatening ailments. Recent research suggests that a weight loss of 3-5 percent can reduce a person’s risk of heart disease, high blood pressure, type 2 diabetes, certain cancers and the need for cholesterol and heart medications. To date, 47 percent of participants have achieved a 5 percent or more weight improvement and 60 percent of participants have achieved a 3 percent improvement. The average weight improvement for a successful Weigh and Win participant after one year in the program is 17.7 pounds or an 8 percent weight loss. The program has more than 63,000 participants.

Weigh and Win is offered for free to all Colorado residents 18 and older and provides tailored health coaching via text message and email. Participants receive fitness and nutrition plans, a weekly grocery list and unlimited access to health coaches over the phone or email. Cash incentives are provided for those with a body mass index (BMI) of 25 or greater, as well as other prizes for those who begin the program with a healthy BMI.

Progress is tracked through quarterly weigh-ins at community kiosks. The kiosk measures weight, BMI and takes a full-length photograph – providing a visual progress report of participant weight improvement. See here for a full list of kiosk locations.

The ‘Let’s Get Healthy Colorado’ Fall Team Challenge will begin Aug. 1, 2015. Participants must sign up for a free Weigh and Win account prior to joining the challenge. Create or join a team beginning August 1 by visiting http://www.weighandwin.com/MyCoach/TeamChallengeInfo.aspx.

New participants can enroll online at http://weighandwin.com/ or at any of the 68 kiosks located throughout Colorado.


200k Pounds Is-01

Healthy Lunch Do’s and Don’ts

Do'sRemember to measure out proper portions ahead of time. A well-balanced plate includes:

  • Quality Carbohydrate (the size of your fist) i.e. whole grain breads, rice, quinoa, etc.
  • Lean Protein (the side of your palm) i.e. turkey, chicken, seafood, lean beef, tofu, etc.
  • Fruits and Vegetables – fill up the rest of your plate with your favorite fruits and veggies!
More Tips:
  • Pack your lunches ahead of time or plan to make enough at dinner for healthy leftovers the next day.
  • Use condiments like hummus, mustard, balsamic dressings, pesto, and salsa to flavor your dishes.
  • Purchase some compartmentalized Tupperware containers for easy lunch storage.
  • Pack additional small snacks to eat throughout the day i.e. nuts, fruit, veggies, protein bar, cheese stick, Greek yogurt etc.
  • Put some thought into packing your lunch. If you throw something together as you are running out the door in the morning chances are you may not be too excited about it when lunch time comes around and you may be tempted to make a trip to your cafeteria instead.
  • Take a break to eat your lunch. Remove yourself from your desk and invite a co-worker to join you for lunch outside or in another common area to remove yourself from your work for a few minutes and to allow your brain time to recharge.
  • Make sure you are properly storing and heating your lunches brought from home.
  • Always have back-up staples on hand so on the days when you wake up and realize you don’t have a lunch planned you will always have something easy to fall back on. i.e. a bag of spinach and cooked chicken for a salad.
  • If your schedule allows, go on a walk after lunch!


  • Avoid using excess creamy sauces and condiments – i.e. cheese sauces, creamy dressings, mayonnaise, etc.
  • Avoid including sugary sweets/desserts in your lunch.
  • Try to avoid purchasing your lunch every day since you cannot be 100% positive of what is going into your meal if it is made by someone else. You will save money too!
  • Don’t make it a habit to eat your lunch at your desk every day. This can lead to mindless eating.


  • Turkey sandwich on whole wheat bread with hummus and veggies
  • Tuna and whole wheat crackers with a side of fruit
  • Spinach salad topped with chicken, craisins, feta cheese and balsamic dressing
  • Whole wheat crackers, sliced turkey, cheese and a side of your favorite fruit or veggie
  • Combine turkey bacon, lettuce and tomato in a whole wheat tortilla to make a BLT wrap
  • Rice bowl with brown rice, chicken and chopped peppers and onions

Check out the Nutrition section of your daily coaching emails for more healthy lunch ideas!