Monthly Archives: August 2014


Weekly Challenge: Do It Yourself

By | August 25th, 2014|Uncategorized|

Did you know that the average adult gets more than 11% of his or her daily calories from fast food? This week prepare your own meals and favorite foods at home. It’s a good way to control portion sizes and any healthy or unhealthy ingredients you are eating.

Wellness Tip Wednesday: Watch Out For Lyme Disease

By | August 20th, 2014|Uncategorized|

You have probably read information before on tick bites and Lyme disease, but it is good to stay reminded, especially if exposed to a tick bite. Getting  prompt care after a  tick bite is a key way to prevent Lyme disease from becoming  a chronic condition (continuing for a long time and recurring frequently) and being only acute ( condition that gets resolved with medical intervention). In the State of Maine in 2013 it was reported [...]

Weekly Challenge: Make Your Calories Count

By | August 18th, 2014|Uncategorized|

In other words, get more “bang for your buck” with consuming more nutrient dense food this week. Nutrient dense food is food that food provides high levels of nutrients such as protein, complex carbohydrates, vitamins, minerals, etc. and few calories. Those nutrient dense foods tend to be minimally processed (“clean”). Plan your meals and snacks around nutrient dense foods that are “clean” and low in added sugar, fat, or sodium. Nutrient dense foods may help [...]

Wellness Tip Wednesday: Wash Up

By | August 13th, 2014|Wellness Tips|

Some of us may be in denial, but fall is quickly approaching. That means cold and flu season is right around the corner. Get in the habit now of regularly washing your hands throughout the day. To help fend off colds, use plain soap and water and scrub for as long as it takes to sing "Happy Birthday to You" twice. The song trick will ensure you washed your hands for the appropriate amount of [...]

Congratulations RK Mechanical

By | August 12th, 2014|OMC News|

Safety comes first for RK Mechanical’s team Denver's Business Journal ranked RK Mechanical as the 5th healthiest employer in the extra large category in Denver. RK Mechanical puts in tremendous effort and support to make sure their workplace is as safe and healthy as possible. Their company strategy for wellness includes offering of discounted gym memberships, employing a full-time wellness coach, and making small but impact changes in establishing a work culture focused on wellness. RK Mechanical leases [...]

MI in 5 Minutes Or Less: The Art of Rapid Engagement

By | August 12th, 2014|Motivational Interviewing|

By: Erik Gordon Sometimes in the world of health coaching it can be difficult to keep close contact with clients that are attempting to make change. Ideally, a coach might schedule their clients for more frequent visits or touch base by phone, but those options are not always realistic depending on the situation. Despite the challenges of getting together, participants can still benefit from frequent, but brief contact with their health coach especially when they [...]

Weekly Challenge: Say Goodbye to Liquid Calories

By | August 11th, 2014|Weekly Challenges|

Americans on average drink 400 calories a day! This week, cut back on or eliminate liquid calories. People forget to remember that many of the drinks we consume are full of empty calories.  An empty calorie is a food that provides energy via calories but has no other nutritional value such as fiber, antioxidants, vitamins, minerals, etc. Empty calories usually come from foods or drinks high in solid fats and added sugar. Consider quenching your [...]

Wellness Tip Wednesday: Use olive oil for your salad dressing in order to absorb more nutrients

By | August 6th, 2014|Wellness Tips|

Healthy fats are an essential part of every diet. In fact, healthy fats can even help you to absorb more of the nutrients from all of the foods you eat. Researchers found that salads topped with salad dressings made from healthy fats, such as monounsaturated fats like olive oil or canola oil, improve nutrient absorption better than dressings made from saturated or polyunsaturated fats such as soybean and corn oil. Dressings made from unhealthy fats [...]

Weekly Challenge: Exercise to Burn Off Extra Calories

By | August 5th, 2014|Weekly Challenges|

This week, get your heart rate elevated! Try activities that can crank up your metabolism in a short amount of time, such as: swimming, hiking, martial arts, jumping rope, weight training, or Zumba. The results of working out do not stop when your routine ends. Your body continues to burn calories for up to 24 hours after exercise. What exercise are you going to do?  

Fact Friday!

By | August 1st, 2014|Wellness Facts|

Food for Thought: You would have to walk the length of a football field in order to burn the calories eaten from just one M&M! Eat the entire bag and you would have to walk the length of a football field 53 times.