Have a Healthy Fourth of July

When the Fourth of July holiday comes to mind – a backyard grill-out with hamburgers, hot dogs, potato chips and your favorite childhood dessert might be what most people picture. The Fourth of July doesn’t get a very good reputation for being a health conscious holiday but you don’t have to fall into this stigma. Start a new tradition and make this Fourth of July healthier with these tips!

7tipsforhealthyfourth-01

  1. If you love the traditional hamburgers and hot dogs for the holiday, be conscious of what meat you pick. Choose a lean hamburger meat (10% or less fat) and hot dogs or brats with 100% real meat. If you read the ingredient list and are unsure what some of the ingredients are, chances are it is processed. Or, swap out the traditional beef burgers and pork hot dogs for turkey or chicken burgers and dogs, which are naturally leaner meats.
  2. Marinade, marinade, marinade! Marinating gives flavor to lean cuts of meat without adding more fat. Choose healthier marinating options that are low in sodium or experiment making your own with vinegars or fresh citrus juices like lemons, limes and oranges.
  3. Pick whole wheat or multigrain buns. Or, skip the buns all together and make kebabs alternating pieces of onion, peppers and your choice of lean meat on a stick.
  4. Add fruits and vegetables to the grill to get more antioxidants out of your typical barbeque meal. Try grilling zucchini, onions, bell peppers, mushrooms, pears and pineapple to add some unique and healthy flavors to your plain old burgers.
  5. Have healthy side dishes! A fruit salad with strawberries, blueberries and bananas makes for a patriotic dish and swap the chips and dip for veggies and hummus.
  6. A fruit, yogurt and granola parfait or fresh fruit popsicles are festive and healthy desert alternatives.
  7. Last but not least, BE ACTIVE! If you’re hosting a backyard BBQ make sure to have some yard games or fun competitions setup for your guests.

Way to Go, Colorado! Weigh and Win Data Shows: You are Losing Weight, and Keeping it off!

Weigh_and_Win_Logos

MEDIA CONTACT: Kaytee Long | Health Promotion Manager| O: 303-694-8012 |C: 30­­3-619-8571 | klong@weighandwin.com

FOR IMMEDIATE RELEASE:

Coloradans are Losing Weight, and Keeping it off  

Civic Health Program Weigh and Win Begins its 6th Year with 75,000 Enrollments and $480,000 Earned by Participants in Cash Rewards

App and Home Scale Option Set to Launch fall of 2016

DENVER, June 22, 2016 – incentaHEALTH’s Colorado civic health program, Weigh and Win, is entering its sixth year of statewide programming with 75,000 participants. Thanks to a continued partnership with Kaiser Permanente, daily health coaching and cash rewards for weight loss will continue to be offered for free to Colorado residents 18 and over. Through behavioral economics and gamification, the behavior change program has helped Coloradans lose over 240,000 pounds since it was initially offered in 2011.

Successful participants achieve and maintain an average weight loss of 20.4 pounds over a 36 month period. An average enrollee begins their journey at more than 50 pounds overweight. As an outcome-based platform, Weigh and Win proves that it is possible to lose weight, and keep it off.

Weigh and Win 3 year weight loss graph

“Our innovative programming has instilled sustainable behavior change for the masses,” said Lia Schoepke, Weigh and Win Program Manager. “The original goal in the first year was to enroll 3,000 participants, a goal we surpassed four times over. Now that we have reached 75,000 enrollments, more Coloradans than ever are reducing their risks of type 2 diabetes, heart disease, the need for certain medications, and some are even able to work for the first time in years.”

The average weight loss of a successful participant after one year in the civic health program is 8 percent, or about 18 pounds. To date, 49 percent of participants with two or more weigh-ins have achieved a 5 percent or more weight improvement after six months of involvement in Weigh and Win.

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

“When this program first launched, we felt strongly that this would draw a lot of interest but we couldn’t predict the extent of its success. Here we are six years later and we’re pleased to see so many Coloradans who have embraced healthy and active lifestyles thanks to Weigh and Win,” said Jandel Allen-Davis, MD, vice president of government, external relations and research for Kaiser Permanente Colorado.

Last year alone, 15,000 Coloradans enrolled in Weigh and Win and 24 new kiosks were installed across the state. In total, 91 community kiosk locations are hosted statewide. A map of all partners and locations can be found at www.weighandwin.com.

In May 2016, Weigh and Win launched the newest version of its iPad app, offering a Spanish language weigh-in experience.  The app is currently live at multiple locations including Bob L. Burger Recreation Center in Lafayette, Denver Health Medical Center, Denver Human Services, Mountain Family Health Center in Glenwood Springs, North Colorado Medical Center in Greeley, YMCA of Pueblo and the Yuma District Hospital.

Launching fall 2016, incentaHEALTH will offer the HEALTHspot®-@-Home Scale option, allowing participants to weigh-in from the comfort of their living room. The companion app will include a premium coaching option that provides daily nutrition and exercise plans plus cash incentives for weight loss. The HEALTHspot®-@-Home Scale will be available worldwide on Amazon.

“We are excited to see what the future holds,” said Schoepke.

Weigh and Win’s Second Annual Conference, “Driving Civic Health through Innovation and Collaboration” is set for Wednesday, Sept. 21, 2016 at the Cherry Hills Country Club. Tickets will be available late July 2016. Interested in becoming part of the movement, attending the conference or bringing the program to your community? Contact info@incentahealth.com.

Sign up for Weigh and Win at www.weighandwin.com or visit a local kiosk location. Text message health coaching is also available in Spanish by texting ‘únase’ to 303-500-1702. For questions, contact Weigh and Win at personal.trainer@weighandwin.com or 303-694-8007.

###

Weigh and Win Success Story

Bike to Work Day

btwdlogoverticalcolor

June is Colorado Bike Month and Bike to Work Day is Wednesday, June 22 this year. On a daily basis about 10,000 people bike to work in Denver. This year, they are expecting over 30,000 Coloradans to take on the challenge of riding to work. If you are going to be one of the participants taking on this challenge, there are a few tips and tricks to keep in mind

Safety First

In Colorado, bikers have to obey the same rules of the roads as drivers. Biking next to cars can be scary at first but if you’re wearing the proper gear, injuries can be prevented. Statistics show that most bike accident fatalities are caused by bikers not wearing helmets. In fact, wearing a helmet can reduce the severity of a head injury by 88%. Always remember to wear your helmet and use proper signals when turning to let the cars around you know to avoid injury.

bike hand signals

Hydration is Key

Especially in the hot summer months, it’s important to drink as much water as possible. When you’re exercising outdoors, it’s even more important to keep those hydration levels up. Make sure to drink water before, during and after your ride. Keep a water bottle attached to your bike at all times or try a hydration pack for easy access as you ride. There will be plenty of food and water stations out for you to refuel at. You can even get a quick tune up if needed!  Weigh and Win will be at the City of Glendale station at Creekside Park. For a full list of stations and to map out your ride, check out the Bike to Work Day Site.

Be Prepared

Bring a change of clothes and lunch to work the day before to help lessen the load you’ll be carrying on your ride. Especially if you don’t frequently ride into work, you’ll want to make your load as light as possible. Knowing that your meals are ready to go after a hard workout and where the showers are located in your office will take a lot of stress off of you after your ride. If you do have to bring a change of clothes, keep them in zip lock bags to avoid getting any sweat or water on them during your ride.

Check the Weather

In Colorado, we tend to have cooler mornings and warmer afternoons. Make sure to bring a light jacket for your morning ride and breathable sweat wicking clothing on your ride home. If you are new to bike riding, there are compression shorts that have a bit of padding in the glute area to relieve some of the pain from sitting on a bike seat for a longer period of time. Shorts or pants that are tight around the ankle are also recommended so they don’t get caught up in the bike chain. Lastly, the brighter color of clothing, the better. This way, other commuters and motorists can clearly see you to avoid accidents.

Enjoy the Ride

The most important thing is to have fun on this ride. There will be plenty of other riders out and it’s a great time to meet people and meet the local organizations and sponsors in the community. Take in the beautiful scenery that Colorado has to offer and enjoy a day outside of traffic!

Still on the fence about biking to work? Check out our blog article with five reasons why you should bike to work. 

10 Ways to Incorporate More Vegetables into Your Diet

10 ways to incorporate more veg-01

1 | Add a handful of spinach to your morning fruit smoothies – it’s practically tasteless! Beets, pumpkin, avocado, carrots and other dark leafy greens are other vegetables that you can experiment adding to your smoothies as well.

2 | Add shredded or finely chopped onions, peppers, tomatoes, mushrooms, broccoli, and/or carrots to meatloaf or any casseroles.

3| Make more soups and blend vegetables in with your basic chicken or beef broth or add a variety of chopped veggies. Make large batches so you have healthy lunches prepared for the whole week.

4| Add some color to your morning eggs. Try experimenting with broccoli, spinach, peppers, onions, tomatoes mushrooms and more.

5 | Make a stir-fry! Pick your favorite meat and vegetables (broccoli, carrots, snap peas, mushrooms, cauliflower, onion, peppers, etc.) and combine in a pan. Top lightly with sauce or seasonings of choice.

6 |Use cauliflower as a carbohydrate replacement. There are many recipe ideas online for cauliflower pizza crust, cauliflower mashed potatoes and cauliflower rice. You would be surprised with how good they actually are!

7 | Eat more salads. Salads get the reputation of being bland and boring, but if you dress them up they can be quite satisfying! See how colorful you can make your salad by trying different topping combinations of tomatoes, carrots, beets, broccoli, cucumbers, onions, peas, bell peppers, jalapenos, mushrooms, edamame, cauliflower and radishes while using a variety of different leafy greens!

8 | Try a spaghetti squash recipe or experiment with a spiralizer to create zucchini noodles as a replacement for pasta. Add additional finely chopped vegetables to your sauce.

9 | Try using lettuce leaves to hold your sandwiches together. It adds the perfect crunchy texture.

10 | Make your own veggie chips or fries for a healthy snack! Use kale, Brussel sprouts, carrots, zucchini or sweet potatoes. Drizzle lightly with olive oil and season with a small amount of salt and pepper or your choice of seasoning and bake.

Updates to the Nutrition Facts Label and What it Means for You

The Nutrition Facts label has been a go-to-guide for consumers for several decades, providing the information necessary to make conscious health decisions and support healthful dietary choices. The label is in the midst of a much needed makeover. The FDA has approved this updated label design as a way to better inform consumers of what is really in their food. While the new label isn’t expected to be fully enforced until 2018, it is definitely a giant leap in the right direction towards improving nutrition awareness. See the major changes set to take place below.

NFL Side by Side

Redesigned and Enlarged Text

When you read a label, what facts are you looking for? Are you looking for the fat content? Or, perhaps sodium amounts? Are you looking for the number of calories?  No matter what you are referring to on the label, the updated label promises to make it easy to see exactly how many calories and serving sizes are in a food package by using bold and enlarged text. This will make it easier to consciously control portion sizes while eating or drinking.

A Reality Check for Serving Sizes

Ever wonder where they came up with certain serving sizes on the labels? The current label provides a serving size which is based off of recommended portions, while the updated label will align with what people are actually eating. An example of this is where the current serving size for ice cream shows as ½ cup, yet in a realistic sense, most people will eat a 2/3 cup serving. With this change, we recommend being mindful of portion control and to avoid overeating to manage your weight and overall health.

Dual Column Labeling

This update will be required for some packages where the food or beverage can be consumed in either one sitting or multiple settings. For example, a bag of chips can be quite deceiving, especially where packaging is concerned. It may look as though a small bag is equal to one serving, while in fact, there are two total servings. Having the dual labels will show information per serving, along with per container to better inform individuals of what is really inside. In this example, eating only a portion of the bag will have far less calories, sugar, fat and sodium compared to eating the entire bag.

Total and Added Sugars

Where we are accustomed to seeing the amount of sugar in a particular food or beverage, you’ll soon be able to see exactly how many of those sugars are naturally occurring and how many are added. This will allow us to make more conscious decisions based on our health needs, particularly where focusing on unprocessed and whole foods for optimal nutrition is concerned. An example of how this will be useful is in comparing soda and 100% apple juice.  This label will show a more informative breakdown of the soda with 41g of sugar, where 41g are added sugar; where in the 100% apple juice, there is the same amount of total sugar (41g), but zero added sugars. This will support the recommendation for selecting less  sugar-sweetened foods and beverages that are commonly associated with a reduced risk for cardiovascular disease and obesity. The overarching goal for those wanting to minimize excess calories and unnecessary refined sugars is to aim for a product that has minimal or zero added sugars.

Other Updates

-Following the updated 2015-2020 Guidelines, the Daily Values for sodium, fiber, and vitamin D will show a more current amount based on actual need.

Fats: the FDA recognizes that the type of fat in a food is more important than the amount, so “Calories from Fat” will be removed. Total Fat, Saturated Fat, and Trans Fat will remain on the label.

Dietary Fibers: this amount will only measure naturally occurring and added fibers that are shown to provide a recognizable health benefit.

Vitamins and Minerals: Vitamins A & C will be removed and Vitamin D will be added to the label. The need for Vitamin D to support optimal health will now be more highly regarded. Potassium will be added to the new label.

Daily Value: The Daily Value will be updated to read: “*The % Daily Value tell you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.”

 

Sources:

U.S. Food and Drug Administration. (2016) Changes to the Nutrition Facts Label.  Accessed May 20,   2016.  Retrieved from: http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm385663.htm

 

 

Want to win a bike?

Want to win a new bike? Earn 300+ HEALTHpoints and you could be one of the three lucky winners in June. To check-out how many HEALTHpoints you have earned and what activities earn you points, log into your Weigh and Win account. Then click on ‘HEALTHpoints & Prizes’ from the top menu.

HEALTHpoints-image-for-blog.june16png

Congratulations to the May HEALTHpoint winners of $100 Amazon gift cards!

  • Valerie – Fort Morgan
  • Glenn – La Junta
  • Mary – Lafayette