Holiday Carnival

Join us on Friday December 9th for a night of carnival style fun and games!

Be a judge in our Chili Cook-Off or enter your favorite recipe to win the title of the new well‘s best chili!

Enjoy mini Spa Treatments, experience the bareMinerals 2016 Holiday Collection, win prizes, spa services, and earn special discounts!

Limited Space Available. Membership not required.
Call (541) 772-2224 to reserve your ticket for only $20 and you will receive an exclusive gift bag with over $50 in products!


Make Fresh Produce Last Longer

  1. Keep your fridge clean! I know it’s not fun, but it is a necessary evil if you want food to last longer. Leftover residue or mold spores can increase the spoilage of all your food that is in the fridge.
  2. Don’t store fruits and vegetables near a gas stove. Natural gas has been shown to increase ripening just like Ethylene gas.
  3. Don’t store fruits and vegetables in an area that tends to have smoke and/or heat (this includes the stove/toaster oven and cigarette smoke). The exhaust and heat from these and certain combustion engines can increase the amount of Ethylene gas that gets produced and speeds up the ripening process.
  4. Get an Ethylene gas absorber for your fridge, or there are also special bags that you can buy for storing produce.
  5. Place fresh herbs and leafy greens in a jar or vase of water, just like you would a bouquet of flowers. They’ll last longer and you’ll have a beautifully green arrangement!
  6. Here’s a fun trick for onions: If you want them to last up to 8 months, all you need do is grab that old pair of panty-hose you’ve been allowing to hide in the back of your top dresser drawer, place the onions in the panty-hose, and then tie a knot in between each one to keep them separate. Then hang this from the ceiling.
  7. Dried green onions/chives can be chopped up and stored in a plastic water bottle and kept in the freezer. When you’re ready to use some, just pull this out and sprinkle for a little somethin’ somethin’ to add to your dish.
  8. Store potatoes with apples to keep them from sprouting, and don’t let them anywhere near your panty-hose onions. Onions will make them go bad faster, but apples are a potatoes’ best friend!
  9. When it comes to chopped up salad greens, your worst enemy is moisture. If you can keep the moisture at a minimum, then you’ll keep your greens longer. Keep them in a bowl with a paper towel, and cover with plastic wrap. The paper towel will absorb the excess moisture.
  10. Don’t add tomatoes to your stored salad greens. The tomatoes contain the moisture that will wilt and rot your greens quickly.
  11. Trapped moisture will also make mushrooms go bad. Store them in a brown paper bag in the fridge or a cool, dry place. Don’t use plastic or glass, as this will trap in moisture.
  12. Don’t overstock the fridge. This leads to poor air circulation, and we want to keep our fruits and veggies at optimal temperature!
  13. Clean your berries, fruits, and greens in a mixture of 10 parts water and 1 part white vinegar. Not only will this remove excess dirt and even pesticides, but it will also help them last longer by preventing mold.
  14. To keep cut apples, avocados, or guacamole from turning brown, spritz with a little lemon juice and then cover with plastic.
  15. Remove rotten apples immediately, because one rotten apple WILL spoil the entire bunch.
  16. Keep bananas away from your other produce, as they produce some of the highest amounts of Ethylene gas.
  17. Place plastic wrap around the crown of your banana bunch to keep them lasting longer. Side note: If you want them to ripen super-fast, place them in a closed plastic bag. Since they emit so much Ethylene gas, they’ll ripen quickly when the gas is trapped by the bag.
  18. Tomatoes should stay at room temperature and away from sunlight. If you have your own tomato plant, you should pick tomatoes as soon as you notice that they are ripe. The sun does an excellent job at ripening and spoiling them (especially once they are off the stem). Be sure not to store your tomatoes in plastic, as this will trap moisture and increase the likelihood of spoilage.
  19. If you’d like to make your herbs last even longer, consider drying them. Bunch herbs loosely together with some string, and then hang in your kitchen.
  20. Here’s another fun way to store herbs: Cut them up, place in an ice tray, add olive oil, and then freeze. Then you have oil and herbs for your dishes at a moment’s notice!
  21. If you’re into using roots like ginger or turmeric in either your cooking or juicing, you can store these in the freezer and they’ll still grate quite easily (peel and all!).
  22. Use glassware for fridge storage of fruits and veggies. Many plastics may contain harmful chemicals that can increase spoilage. This is just another reason to have more fun Mason jars! You can even freeze mason jars!
  23. Store your nuts in Mason jar and keep them in the freezer.  The key with nuts is avoiding moisture and air.
  24. Don’t keep your produce in the door of the fridge where temperatures are going to fluctuate. Keep them in the middle or your bottom drawers to keep temps more consistent.

Cauliflower Pizza Crust


  •  1 pound cauliflower florets
  • 2 eggs


  1. Preheat oven to 400°F.
  2. In a food processor, process cauliflower until finely chopped.
  3. In a microwave-safe bowl, cook cauliflower for five minutes or until tender. Place cauliflower in a towel, and squeeze out excess water so it is completely dry.
  4. In a bowl, mix egg and cauliflower until well-combined.
  5. On a parchment-lined baking sheet, spread cauliflower dough out until it resembles a pizza round. Bake for 40 minutes.
  6. Top however you want and bake in a 450°F oven for 7 minutes or until cheese and toppings have baked.

½ of pizza crust counts as: 1 vegetable, ½ protein


Fish Marinade


  • 2 plan servings of any type fish
  • 2 cloves fresh garlic, minced
  • 1 t fresh basil, chopped
  • 1 t fresh parsley, chopped
  • 1 t ground black pepper
  • 1 T Lemon juice
  • 2 T Light olive oil


Mix garlic, herbs, pepper, lemon juice, and olive oil together and pour over fish. Marinate for 1 hour covered in refrigerator. Remove fish from marinade and wrap in foil. Bake at 375 for 30 minutes. (Bake time may vary depending on thickness of fish fillet used)

Makes 2 servings, each serving counts as: 1 protein, 1 condiment

Buffalo Chicken Strips


  • 3 pounds of boneless skinless chicken breasts sliced into 1 inch pieces.
  • 1/2 cup-3/4 cup 99% fat-free chicken broth
  • 1/2 cup-3/4 cup Buffalo wing sauce (such as “Franks”) to taste
  • Celery sticks and Light Bleu Cheese dressing for dipping


  • Spray frying pan with cooking spray and brown chicken until it’s cooked through.
  • Mix together broth and hot sauce, add to chicken.
  • Lower heat and simmer for 15 minutes, stirring occasionally, until sauce has thickened and is coating the chicken.
  • Serve with dressing and celery sticks on the side.

Makes 8 servings

  • Each serving counts as: 1 protein, 2 condiments


buffalo chicken strips

Football Season Boot Camp

For many college and NFL football fans across the US, end of summer/early fall signals the beginning of a decrease in productivity. Monday and Thursday nights, and all day Sunday are reserved for NFL games, while Saturday is when college games will be watched. In contrast, what will most likely increase, are the inches on everyone’s waist as they pound back the brews and wolf down the cheeseburgers and Buffalo wings while they cheer on their favorite teams. In order to save you from yourself this football season, here are a few ways to stay health conscious while still enjoying the game you grew up with:

  1. It may seem to go without saying but serve up the fruits and veggies! Make big plates with beautiful colorful fresh cut produce, it’s always one of the first things to go at a party! Make a low-fat high flavor dip such as yogurt, ranch or hummus to offer as well.*
  2. Serve up a big pot of high fiber chili*. You can offer toppings such as black olives, light sour cream (or low fat plain Greek yogurt), light cheddar cheese and onions.
  3. Stay active, it’s fun to get into the game by playing a game of your own! Make up a physical activity you all do when your team (or the opposing team) scores such as pushups, jumping jacks or burpees!
  4. Don’t serve the food in the same room as you are watching the game in, you may get caught up in mindless snacking.
  5. Hold a glass of water or other calorie friendly drink in your dominant hand whenever possible.

Have fun, and remember, just because football season starts doesn’t mean your healthy eating has to end!!

Stop by the new well for great recipes!football



  • 3 bunches fresh spinach, approx. 5oz
  • 2 C cherry tomatoes, halved
  • 1 1/2 lb fresh salmon, rinsed & at room temperature.
  • 2 lemons, slice one width wise into rounds, cut 2nd one in half
  • 1T fresh dill
  • 1/4 t sea salt
  • 1/4 t pepper


  • Place spinach in the bottom of 11” skillet & place 1 cup tomatoes on top of spinach.
  • Place salmon on top of tomatoes & squeeze lemon juice over salmon. Sprinkle dill, salt, and pepper over food in pan.
  • Top salmon w/lemon rounds & place second cup of tomatoes over salmon.
  • Cover & place on burner on medium heat. Cook for approx. 15 minutes.
  • Reduce heat to low and cook an additional 7 minutes per 1-inch of thickness of the salmon or until center reaches desired level of doneness.
  • Serves 5

1 serving counts as: 1 protein, 1/2 vegetable

Chicken with Spinach and Mushrooms


  •  12 oz chicken breast, cut into 1″ pieces
  • ¼ t sea salt
  • ground black pepper to taste
  • 1 cloves garlic, minced
  • 1 can low sodium diced tomatoes, drained
  • 4 C baby spinach
  • 2 C sliced mushrooms
  • 2oz low fat parmesan cheese, grated
  • Cooking spray

Makes 2 servings. Each serving counts as: 1 protein, 1 dairy, 2 Vegetable


  • Season the chicken with salt and pepper.
  • Coat a large nonstick skillet with cooking spray, and place it over medium heat. When it’s hot, add the chicken and cook for 5 to 10 minutes, or until it’s no longer pink and the juices run clear.
  • Remove the chicken to a plate, covering to keep it warm.
  • Add the garlic to the pan. Cook for 2 to 3 minutes, or until the garlic is fragrant.
  • Add the tomatoes, spinach, and mushrooms. Cook for about 3 minutes, or until the liquid is reduced by half.
  • Put the chicken back in the pan and stir. Adjust the seasoning, if necessary. Sprinkle with the cheese just before serving.



eating local

Local foods are grown or produced locally, within a certain radius such as 50, 100, or 150 miles away…or for that matter, within your own back yard. Local foods can be found at farmer’s markets, community gardens, food co-ops, and through Community Supported Agriculture (CSA).

During the 20th century, we have seen a huge shift in how food is grown and distributed in the US. Family farms have given way to corporate farms where producers and consumers are separated through a chain of processors, shippers and retailers. With an increase in industrial food systems, the quality control is decided increasingly by middlemen and less by farmer and consumer. If you’ve ever had a large, shiny, yet totally tasteless apple, you know what I mean. It may have looked great on the shelf, but taste and nutrition have suffered.

The local foods movement has been steadily growing, bringing awareness to consumers about where and how their food is grown and distributed. This awareness has brought about a collaborative effort to increase locally based, self-reliant food systems. Food grown and produced locally creates a positive effect on the local economy (dollars start and stay in the community), the environment (soil, watershed, sustainable farming practices) and ultimately the health of those who consume it.

Quality and taste are far superior in local foods because the food is fresh, picked at the peak of ripeness (not weeks before to allow for travel) and eaten within hours or days of harvest. The need for chemical preservatives and irradiation to artificially extend shelf life is reduced or eliminated. The true effects of processing, preservatives and irradiation on nutrient and enzyme content are much debated. However, common sense tells us that food closest to the way it’s been consumed by humans for centuries is truly the healthiest and most beneficial.

Help Yourself and Your Community

There are many ways to connect with your community’s local food networks. Websites such as and are a great place to start. Or, try out your own green thumb! It’s easier than you think to have a small garden. In fact, the National Gardening

Association states that 7 million U.S. households will plant a garden this year (up almost 20% from last year). In addition to the health benefits of having your own garden, the financial benefits are a great added perk. For example, a packet of fifty tomato seeds is costs about $3, and it takes about six seeds to grow 100 pounds of tomatoes. If you’re buying tomatoes anywhere else for $2.50 per pound, that’s $3 compared to $250!

Another great way to participate in your community’s local food production is to support a local farmer through a CSA (Community Supported Agriculture). CSAs allow you to buy a share of a farmer’s crops (many times a group of families will split a share) and receive a fresh basket of produce each week.

No matter how you slice it, fresh, local foods make sense for health, nutrition and the economy. Shop a farmer’s market, start your own garden, or join a community garden or CSA today!

By: Julie Kokinakes Anderson, RD, LD

the new well Corporate Dietitian

For a local food option in the Rogue Valley, check out

fresh green bean salad

• 1 c green beans
• ½ T olive oil
• 1 T balsamic vinegar
• 1 clove garlic, chopped
• 1 c cherry or grape tomatoes
• Pinch of sea salt
• Freshly ground black pepper

• Steam beans until al dente and place
in a bowl
• Mix oil, vinegar, garlic, salt and pepper
• Add tomatoes to bowl with beans and
pour vinaigrette over. Refrigerate for at
least 30 minutes.

Serve and enjoy!

Counts as: 1 vegetable and ½ fat