Dec 06

Handling Holiday Stress

Thanks to our EAP Compsych for providing us with some tips for handling holiday stress this year:


Handling Holiday Stress
Sadly, the holidays can often be a source of stress rather than what they’re meant to be: a chance to share the festive season with family and friends. Here are some tips for coping with stress and getting more cheer out of your holidays.

Don’t be perfect; be you. Set realistic expectations for yourself. Keep your plans and activities simple.
Pace yourself. Thanksgiving, Hanukkah, Christmas and New Year’s can all be busy times. Remember, the season lasts for weeks. Get organized and break your preparations into small steps.

Budget wisely. It is easy to buy on credit and ignore the bills until after the holidays. Set your limit ahead of time.

Get into the spirit. Deck the halls. Build a snowman. Too often adults miss out on the simple pleasures of celebrating the holidays.

Take time out for yourself. Unwind and pamper yourself with a break from the action. Try relaxation techniques, meditation and deep-breathing exercises.

Embrace family. Look forward to reuniting with relatives this holiday. Cherish the time you spend with your loved ones, and make an effort to be as relaxed, positive and cheerful as you can.

Celebrate safely. Give your body a gift this year by treating it with respect. Try not to overindulge in sweets and goodies. Know your limits when it comes to alcohol.

Make New Year’s resolutions. Setting goals challenges us to aim for higher fulfillment and self-improvement.

For more tips on keeping the holidays healthy and happy at work and at home, consult the Holiday Resource Guide on
TDD: 800.697.0353
App: GuidanceResources® Now

Nov 30

Making Thanksgiving Leftovers Healthy

If you happen to snag a post-Thanksgiving deal on turkey at your grocery store, we wanted to share this fantastically flavorful lean protein dish that is simply and easy to prepare.

If you’re not already a fan of sriracha, it is an addictively tasty hot sauce made from several varieties of sun-ripened chiles, garlic, vinegar and salt. While it has a kick, sriracha is milder than a jalapeño pepper. When you combine sriracha’s fruity heat with mayonnaise’s smooth richness, the result is a creamy, spicy sauce that makes this simple roast turkey sing.


Sriracha Mayo Roasted Turkey Breast>>

Nov 21

Working Off Thanksgiving!

It happens each year: The dishes you’ve been craving all season long are finally passed around the table, and before you know it your plate is piled up to your head with turkey, stuffing, green bean casserole, mashed potatoes — all smothered with a heaping portion of gravy. It’s a masterpiece, yes. But it’s also a single meal that can total anywhere from 2,500 to 4,500 calories (nearly twice the calories recommended daily). While there’s no need to skip your favorite feast in the name of fitness, we recommend taking a peek at this infographic, which puts those cals into perspective. It’s not all bad news, though. That Thanksgiving Day Turkey Trot will earn you a delicious slice of Mom’s apple pie. But you just might think twice about the gravy: A quarter-cup will cost you 50 burpees! Find out how much you have to work for each Turkey Day dish here.

Nov 10

How to Read a Nutrition Label

  1. Title: When you see the title “Nutrition Facts,” you know this is the current information label approved by the Food and Drug Administration.
  2. Serving Size: Is your serving the same size as the one on the label? If you eat double the serving size listed, you need to double the nutrient and calorie values. If you eat one-half the serving size shown here, cut the nutrient and calorie values in half.
  3. Calories: Are you overweight? Cut back a little on calories! Look here to see how a serving of the food adds to your daily total. A 5’4″, 138-lb. active woman needs about 2,200 calories each day. A 5’10”, 174-lb. active man needs about 2,900. How about you?
  4. Daily Value: Feel like you’re drowning in numbers? Let the Daily Value be your guide. Daily Values are listed for people who eat 2,000 or 2,500 calories a day. If you eat more, your personal daily value may be higher than what’s listed on the label. If you eat less, your personal daily value may be lower. For fat, saturated fat, cholesterol and sodium, choose foods with a low % Daily Value. For total carbohydrate, dietary fiber, vitamins and minerals, your daily value goal is to reach 100% of each.
  5. Total Fat: Aim low: Most people need to cut back on fat! Too much fat may contribute to heart disease and cancer. Try to limit your calories from fat. For a healthy heart, choose foods with a big difference between the total number of calories and the number of calories from fat.
  6. Saturated Fat: A new kind of fat? No–saturated fat is part of the total fat in food. It is listed separately because it’s the key player in raising blood cholesterol and your risk of heart disease. Eat less!
  7. Cholesterol: Too much cholesterol — a second cousin to fat — can lead to heart disease. Challenge yourself to eat less than 300 mg each day.
  8. Sodium: You call it “salt,”the label calls it “sodium.” Either way, it may add up to high blood pressure in some people. So, keep your sodium intake low — 2,400 to 3,000 mg or less each day.*
  9. Total Carbohydrate: Carbohydrates are in foods like bread, potatoes, and fruits. Choose these often, but be sure that you’re combining them with protein as well! They give you nutrients and energy to complete your daily exercise.
  10. Fiber: Your daily goal is to reach 100%. Fiber keeps your digestive track clear and helps with colon health.
  11. Protein: Proteins are foods like lean meat, fish, cottage cheese, and chicken. You should aim for at least 50grams of protein each day and combine that protein with a quality carbohydrate and vegetable.
  12. Calcium: Milk, yogurt and cheese are the maincontributors of calcium for thebody. Calcium intakes differ based on age, but you should reach for 2-3 servings of dairy per day.

Nov 08

Winter Series Weight Watchers

We are proud to announce that we will be partnering with Weight Watchers during the new year to offer a 12 week weight management program. The program will run January 22, 2018 – April 28, 2018. Below is a list of the dates and times of the meetings, please RSVP to the one you would like to attend by clicking here

Download (DOCX, 44KB)



Nov 07

Men’s Health Movember

Grow out your stache or snap on your Groucho Marx glasses and send a picture to to be entered for a chance to win on of our weekly drawings!

Download (PDF, 655KB)

Nov 07

Weight Watchers: Check Out A Meeting For Free and go Beyond The Scale

Deal Days!

During weeks 8 and 9 of the current weight watchers series at St. Vrain Valley School District, all employees are invited to attend a free weight watchers session! If you choose to register for the upcoming weight watchers series (January – April) there will be a 15% discount for enrollment!

The District has decided to split the discount with the employee, so you will only pay $38.30! 

Below is a list of locations that you can stop in to a free meeting and enroll for the next series at the discounted rate!


Meeting Time

Deal Days


4:45pm – 5:45pm 11/06 & 11/13

Erie Middle School

4:00pm – 5:00pm

11/07 & 11/14

Timberline PK-8

3:45pm – 4:45pm

11/08 & 11/15

Longmont 1631 Pace Street 10:00am – 11:00am

11/11 & 11/18



Nov 07

To Succeed in Life, You Need Three Things: a Wishbone, a Backbone, and a Funny Bone

Did You Know?

You may think of your bones as a growing organism, but bone tissues are broken down and rebuilt all the time. As we age, however, this regrowth process begins to decline and many of us begin to lose more bone than we build. For some people this can lead to osteoporosis, a condition that causes bones to gradually thin and weaken, leaving them susceptible to fractures. Over 10 million people nationwide are estimated to have osteoporosis.

There’s a lot you can do to keep your bones strong and healthy and lower your risk of osteoporosis. Here are some simple strategies:

Be Well-Inspired

Eat calcium-rich foods like milk, yogurt and low-fat cheese throughout the day.This mineral is essential for bone development and strength, but your body can only absorb about 500 mg of calcium at a time. So try to eat calcium-rich foods at every meal.

Mix in some leafy greens. They’re high in vitamin K, and low levels of vitamin K have been linked with low bone density. One or more servings per day of greens like broccoli, Brussels sprouts, dark green lettuce, collard greens, or kale should be enough to meet your daily requirement.

Spend some time outdoors. As little as five to 30 minutes in the sun a couple of times a week can be enough to help your skin make vitamin D. Your body needs vitamin D to absorb calcium and build healthy bones. Always use sunscreen.

Move every day. A sedentary lifestyle is considered a risk factor for osteoporosis. If you sit all day, try to get up and move a little every hour, and try to get as much physical activity as you can. Running, stair climbing, dancing, tennis, basketball and resistance training are especially ideal for building bone strength.

The good news is, even if you already have osteoporosis, it’s not too late to start taking care of your bones. Since your bones are rebuilding themselves all the time, you can help push the balance toward more bone growth by giving them exercise, calcium, and vitamin D.

Nov 07

Healthy Holidays Challenge

The holidays are hectic and oftentimes healthy habits are shoved to the wayside. On average, Americans gain one to four pounds every holiday season that they never lose. Over time, those pounds add up! So, let’s head into 2018 a little bit healthier. Join the Weigh and Win Healthy Holiday Challenge and enjoy the holidays with balance and maintain your weight this holiday season!


  • SIGN-UP FOR WEIGH AND WIN – If you don’t already have an account, click the “Join Now, It’s Free” button in the top right corner and sign up!

  • JOIN THE CHALLENGE – Click on the ‘Join the Challenge’ button above. You will be re-directed to your account log-in 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.

  • WEEKLY TIPS – Receive weekly tips for maintaining balance and engaging in healthy behaviors.

  • MAINTAIN YOUR WEIGHT – Complete a pre-holiday weigh-in, between November 15-22, 2017, and a post-holiday weigh-in, between January 1-8, 2018. If you maintain your weight within one pound you are eligible for the prize drawing!

  • WIN PRIZES – Everyone who maintains their weight is entered into a drawing. We will be giving away (10) Grand Prizes of a $125 Amazon Gift Card and (10) Runner-Up prizes of a $25 Amazon Gift Card.


Nov 06

What’s in Season in November?