Tag Archives: wellness

5 Easy Ways to Spring Clean Your Health

Winter hibernation is over. Spring is the perfect time for a fresh start. Here are five easy ways you can spring clean your health this year.

  1. Clean Out Cupboards: Purge the pantry and fridge of unhealthy temptations and stock up on healthier whole grains, fresh produce, and good-for-you snacks.
  2. Lighten Up: Say goodbye to winter comfort foods. Lighten up your diet and enjoy in-season produce like asparagus, peas and strawberries.
  3. Get Outside: Enjoy the warmer weather and longer days. Take a lunchtime walk, enjoy a weekend hike or play a sport with your kids! Vitamin D improves mood and supports a healthy immune system.
  4. Watch Your Sugar: Winter = holiday candy overload. Cut back on sweets, drinks and other foods high in added sugar. Fuel your body in a healthier way.
  5. Take Inventory: Be real with yourself. Look at what is and isn’t working with your healthy eating and active living goals. Switch it up and set new goals.

For more information or to join the Weigh and Win program, visit www.WeighandWin.com or call

Healthier Pasta Ways


Healthier “Pasta” Ways

While pasta may be a staple meal in your home, it is important to be mindful of the ingredients included in your favorite dishes.  Here are some ways that let you enjoy comfort food while getting some extra nutrients along the way.

Add More Vegetables

Make a meat sauce with lots of fresh vegetables. Instead of using canned pasta sauce, which tends to be loaded with sugar, make a sauce using sautéed and blended vegetables. Bake, roast or grill carrots, leeks, onions, celery, peppers and tomatoes until thoroughly cooked. Use a hand blender to puree the mixture for a sauce that now has a full serving of vegetables, and no sugar!

Choose Whole Grains

When picking from different types of pasta, choose a whole grain option when possible. When compared to the traditional, bleached pastas, whole grains give you more Vitamin B and tons of added fiber.

Try Pasta Substitutions

Spaghetti Squash: Simply using a fork to scrape out the insides of the cooked squash gives it the same appearance as spaghetti. It has vitamins A and C, and magnesium and can protect against some forms of heart disease.

Zucchini Noodle: Using a peeler, zucchini can make the perfect spaghetti substitute. This option is rich in fiber and can even help lower cholesterol.

Soba Noodles: Made from buckwheat and originally from Japan, Soba noodles are high in protein and could lower blood pressure and cholesterol levels. Find them in the Asian foods aisle of your local grocery store.

Quinoa Pasta: Known as a super grain, quinoa tastes just like regular pasta, but has more potassium, magnesium and calcium for stronger bones and teeth.

Black Bean Spaghetti: Although the dark appearance might be something to get used to, black bean pasta has almost 20.5 grams of protein per serving.

Control Portion Sizes

Determining the correct serving size can be difficult. Keep in mind appropriate portion sizes when eating pasta. Stick to ½ cup or a fist size portion of carbohydrates and pasta.

Meet Your Health Coach: Rachel

Did you know you have unlimited access to a health coach by phone or email? Each health coach has a wide variety of experience in health and wellness. Weigh and Win has three health coaches available to you Monday-Friday from 8 am – 5 pm at personal.trainer@weighandwin.com or at 303-694-8007.

We’d like you to meet Health Coach – Rachel!



Years with Weigh and Win:

Years as a Fitness Trainer/Health Coach:

I graduated from the University of Iowa as a Division 1 gymnast with a Bachelors Degree in Health & Sports Studies, emphasizing in Health Promotion.  GO HAWKS!!

ACE Advanced Health & Fitness Specialist

Camping, hiking, running, yoga, cooking, listening to music, Frisbee, arts and crafts, fitness/boot camp classes

 The Best Advice I Have to Offer:
There is no excuse that is too large to overcome. Whether you’re young or old, have bad knees or too little time, a healthier lifestyle can always be achieved. Some people would consider these things as setbacks but there are always ways of achieving your goals. Even the smallest amount of progress is still progress. My best advice is to keep striving for change and always keep trying to be a better you. Setting little goals along the way will help you to stay focused and motivated on always becoming healthier. Don’t do it for the physical changes, but to become healthier, live longer and not only limit your health conditions, but lower your risk for preventable diseases.

Sync your Fitbit with Weigh and Win!

Did you know you can sync your Fitbit Activity Tracker with your Weigh and Win dashboard? You can track your health progress, weight loss and physical activity in one simple spot!

Here’s how you can sync your Fitbit with Weigh and Win:


Learn more about Fitbit on their website. Want more information on Weigh and Win? Head over to our website!