Apr 16

Snacking Dangers

We have already busted the myth that “snacking” is not good for you with the fact that we encourage 5-6 smaller meals throughout the day. Your mid-morning and mid-afternoon snacks are important to your weight loss success and overall wellness. However, because our society is based around 3 square meals and those in between snacks, we know that snacking even when you are not hungry or don’t realize you are eating, can be tempting; especially with high-fat, sodium-packed, non-nutritional, boredom-based foods like chips, candy, cookies, and highly processed “treats”.

1) Don’t be afraid to try the healthy options – There are a lot of portion controlled, reduced-fat, low-calorie versions of your favorite guilty pleasures that actually may taste just as good and won’t leave you with a sick tummy or a guilty conscience.

2) Avoid trans fat at all costs – Partially hydrogenated oils are lurking in the majority of snack foods (things like crackers, snack cakes and pies, frozen fried microwave snacks, and cookies), so this is where you not only should read the label, but the ingredients as well. This is because the FDA allows food companies to claim Trans Fat content as 0g if there are .5g or less per serving.

3) Be a label critic – We don’t care if it takes you 15 extra minutes at the grocery store…you MUST read the labels. Know what you are putting in your body and pay attention to the serving size!

4) Beware of energy foods – Energy could mean high in carbohydrates, fat, and sugar, so just be sure you are choosing one with at least 3 grams of fiber (preferably 5 grams), at least 5 grams of protein (preferably 10 grams), lower amounts of fat with no saturated fat, and fewer than 20 grams of sugar.

5) Don’t snack if you’re not really hungry – We’d encourage you to eat 5-6 smaller meals a day, but if you are not hungry for one of these snacks, then don’t force yourself. And pay attention to why you aren’t hungry.

6) Don’t believe everything you see – Foods advertised as “Nutritious” or foods that are seemingly healthy are not always. Words to be aware of are “reduced-fat”, “multi grain”, “low carb”, “less sodium”, “diet”, and any other fad-diet sounding buzz words. Not to say that these are always going to be a bad choice, but they are usually parading as something they are not.

Apr 09

April’s Healthy Heroes, Assessment, Curriculum, and Instruction Department


Your department’s commitment to fitness is inspiring.  What does your departments fitness routines look like?  

Most of our staff members work out on a consistent basis ~ CrossFit and Gold’s Gym are two popular places.  Others have incorporated walking into their daily routine.


What are some things your department does to prioritize healthy living?

Department meetings now include a more balanced offering of fruit and vegetables.  We used to be the department to come to for “treats”.  We still have treats, just the healthy kind.

We talk about exercise and eating healthy quite often and encourage each other.

Get up and walk

Standing work stations

What are your favorite healthy foods?  

Possibilities are endless, salad every day, avocados, healthy soups, brussel sprouts (raw and cooked), green juice, homemade pesto replaces salad dressing, protein smoothies, dark chocolate, layering veggies on salads ~ being creative.  Lots of lean protein to make sure your body is recovering from workouts.


What would you like to see in our schools to promote healthy living for SVVSD


The Healthy Foods Lunch & Learn that is offered at the ESC should be expanded to schools.  It is a wonderful and fun way to get tips, tricks, and recipes.

What would be your Personal Healthy Tip?  

Just start ~ it is easy after that.  Find a workout routine you can do 5-6 times per week (in the beginning 3 times per week) and make sure it includes a variety of exercises.  No matter what you choose, it needs to be fun and doable consistently.  Make working out and eating healthy a priority.  Start small so you don’t get discouraged or too sore.  Weight training is super important as you get older.


Planning each week for healthy meals is imperative.  Planning will ensure success!

Apr 09

11 Setback Recovery Tips

Did you indulge a little too much over the weekend? That’s OK — stay positive and don’t be hard on yourself. It’s normal to slip into old bad habits from time to time, or hit a weight-loss plateau despite your best efforts. Simply be curious about your choices, and use your experiences as learning opportunities for the future. Don’t give up — use these tips to get back on track.

Recommit to your goals with these strategies »

Apr 06

What’s in Season in April?

Apr 02

Interested in Continuing with Weight Watchers?

Weight Watchers has put together an offer for SVVSD members to transfer to the Longmont Center for a meeting that is open to SVVSD ONLY!

We will offer a SVVSD Series on Mondays beginning April 30 in Longmont from 4:45 pm – 5:30 pm.

All members who choose to continue their momentum will receive the special Deal Days pricing of $132.60 as long as they pay by April 13.


Download (PDF, 267KB)

Mar 22

What is the Single Best Thing we can do for our Health?

Thirty minutes a day. That’s the magic number. Thirty minutes a day of moderate physical activity is not only the surgeon general’s recommendation, it’s also been shown to be one of the most effective remedies for a number of chronic conditions, including joint pain, depression and diabetes.

Have a look at this video by Dr. Mike Evans, founder of the Health Design Lab at the Li Ka Shing Knowledge Institute, to learn more about his research on 30 minutes of daily physical activity and the healing effects it has on the mind and body.

Mar 12

Want to run a 5K? Try this training guide!

Looking for a new fitness challenge? With spring right around the corner, it’s the perfect time to sign up for a 5K race! Running 3.1 miles may seem daunting if you’re a rookie, but it doesn’t need to be. This beginner’s training guide takes you step by step to help build mileage and endurance the smart way. Follow this schedule and you’ll be ready for race day in just two months. Start slowly and get motivated to move!


Check out this 5K plan »

Feb 27

Keep America Active!

What if you could go coast to coast without boarding a plane, hopping on a bus, or gassing up the car? Well, now you can in Keep America Active.

Starting April 1st, this virtual country-wide tour will take you from state to state, stopping at amazing hot spots with postcard-perfect images and bet-you-didn’t-know descriptions. Each day you’ll visit a new attraction, earning points and stars as you record exercise minutes or steps, plus 7-9 hours of sleep and 5+ serving of fruits/vegetables.

To make it even easier, you can use a tracking device to record your daily steps. Just put the wireless activity tracker on in the morning, sync it with your computer or app, and your steps will automatically load to your Keep America Active account. Get ready to move toward a healthier you… Keep America Active is coming soon!

Registration begins on March, 19th! Register by March 22nd at 10:00am to be entered into a FitBit Prize Drawing! 

Register Here>> 

Download (PDF, 466KB)

Feb 27

What’s in Season in March?

Feb 27

Exercising in the Cold