berry, berry good for you

strawberriesStrawberries are not only juicy, beautiful and delicious, they offer a wide range of health benefits. Here are some great reasons to add strawberries to your diet:

Immunity Booster– Strawberries are a great source of vitamin C. One serving of strawberries contain 51.5 mg. Vitamin C is a well-known immunity booster as well as a powerful, fast working antioxidant.

Promote Eye Health– The antioxidant properties in strawberries may also help to prevent cataracts, which can lead to blindness in older age. The vitamin C also protects eyes from exposure to free radicals caused from the suns UV rays.

Cancer Prevention– Along with vitamin C, strawberries contain the antioxidants, lutein, and zeathancins. These antioxidants are scavengers to free-radicals and neutralize the potentially negative effect they can have on our cells. Keep Wrinkles at Bay– The vitamin C found in strawberries is vital to the production of collagen which helps to improve skins elasticity and resilience.

Fight Heart Disease– Strawberries contain powerful heart health boosters called ellagic acid and flavonoids – or phytochemicals that benefit heart health in various ways including lowering LDL (bad cholesterol) and also providing an anti-inflammatory effect.

Boost fiber– Strawberries contain about 2 grams of fiber per serving, helping to promote colon health.

Aid in Weight Management– Strawberries are low in calories at only around 28 calories per half cup serving.


Chicken & Strawberry Saladchickstrawbsalad

 Dressing Ingredients

  • 1T each, sugar and water
  • 2 T each red wine vinegar & extra virgin olive oil
  • 1/8 t each salt and pepper 

Salad Ingredients

  • 4 C each torn romaine lettuce and arugula
  • 2 C quartered strawberries
  • 1/3 C vertically sliced red onions
  • 12 ounces cooked shredded chicken breast
  • 2 T unsalted cashews
  • 1/2 C (2 oz) low-fat bleu cheese crumbles


  1. To prepare dressing, combine first 5 ingredients in a small bowl.
    Gradually drizzle in oil, stirring constantly with a whisk.
  1. To prepare salad, combine romaine and next 4 ingredients (through
    chicken) in a bowl; toss gently. Place about 2 cups chicken mixture on
    each of 4 plates. Top each serving with 1 1/2 teaspoons cashews and
    1/2 oz cheese. Drizzle about 1 Tablespoon of dressing. Makes 4 servings.

Counts as: 1 vegetable, 1 fruit, 1/2 protein, 1/2 fat, 1/2 dairy 1 condiment

Skinny Strawberry Shortcake
skinny strawberry shortcake


  • Strawberry Wellbar
  • Plan serving Greek Yogurt (Strawberry or Vanilla)
  • 1 Cup Sliced Strawberries
  • 1 Tbsp. Light Whipped Topping


  1. Crumble Strawberry Wellbar into bowl
  2. Mix with Greek Yogurt
  3. Stir in Sliced Strawberries
  4. Top with Light Whipped Cream

Counts as: 1 Wellbar, 1 Fruit, 1 Dairy, 1 Condiment


Camp for Your Health 

Healthy camping – sound too good to be true?

Camping, Lomond Campground Gros Morne National Park Newfoundland and Labrador
Have no fear! Camping for the weekend doesn’t have to mean that you have to throw away weeks of hard work. Actually, getting away from the stress of day to day life can provide you with the relaxation you need to refresh your mind and body!

If you have changed the way you eat, exercise, and live; then visions of being trapped in the woods for a couple nights with potato chips, hot dogs, and s’mores are probably the daunting visions that resonate in your mind whenever “going camping” is mentioned. To keep your camping experience healthy, here are some simple tips:

Make a menu before you go. Concentrate on what you’ll be making for breakfast and dinner (the meals that the family will be most likely be eating together). Try to make the meals fun and involve everyone!
Below are some recipes that you might want to consider!

Stay active. Search for areas with plenty to do like hiking trails and games. If possible, bring your bikes!

Make sure you have plenty of fresh drinking water. If you’ll be staying at a site that doesn’t have full hookups, you may want to consider bringing your own water – and drink plenty of it! Staying hydrated is vital to your health, especially if the weather is hot!

Don’t forget the sunscreen and bug repellent! Even the best of trips can quickly turn into nightmares with the pain of a sunburn or the attack of hungry mosquitoes!

With just a little planning, camping can be a time to reflect on nature, get back to the basics of life and rediscover the things that are really important.
Happy Camping!

Campfire Pockets egg salad Baked Beans


Back to School Boot Camp 2016

boot-camp-logo-201618 WEEK PROGRAM INCLUDES:
  • Weekly nutrition and menu planning classes
  • Personalized eating plan
  • One-on-one counseling
  • Easy and effective exercise circuit
  • Soothing relaxation treatments
  • Synergie massage
  • Weight loss supplement package
  • 10-day Detox system
  • Exercise classes and plans
  • Weekly educational classes
  • Before and after body composition analysis
  • No contract necessary

Every class attendee will be entered to win 1/2 off!

Medford – Thursday, September 8 at 6pm
Limited Space. RSVP 541-772-2224!

Get the flyer here: medford-boot-camp-flyer

New to This Year’s Boot Camp:
Registration in S.O. Goodwill’s Running Dead 5k!


2015 Boot Camp Stories/Experiences

boot camp pic

“Boot Camp has encouraged me to step outside my comfort zone to exercise. I drive by Table Rock twice a day and have now made it to the top. The first hike I had to stop quite often just to breath. My new goal is to make it to the top with no stops. Each trip has been easier. My strength, stamina and breathing has improved markedly. We all started out as strangers and have become friends. The team captains are supportive and encouraging. At 60+ I even went to a P90X class after Hiking Roxy Anne in the snow. Sure beats sitting home watching TV!”
~Nancy C.

“Boot Camp has refocused my weight loss journey. I was least excited about the detox but it turned out to be my FAVORITE thing. I really enjoyed the structure of the 10 days. The biggest thing I learned was that I CAN resist the temptations. I am not where I want to be, but with the support of the Wellness Consultants, I will get there. Thank you for all your support and exposing me to all the different opportunities (mostly the detox!)”
~Kelly W.bootcamp pics
“My experience with the new well has been a wonderful journey. I’m 75 years old and absolutely do not feel like it! I have more energy, I’ve lost weight, I have more self-esteem and I’ve become so strong! It is not just physically, but also mentally. The staff has been encouraging the whole way. I love the staff; they make me feel so welcome. I am able to do things I haven’t been able to do for a long time. Age doesn’t matter, weight doesn’t matter. The staff is there for you.”
~Bev C.

boot camp 3
“Boot Camp was just what I needed to push and challenge me to be able to stick to a lifestyle change which was something I really needed after years of yo-yo dieting. I came within 3 pounds of my goal, only to gain most of it back over the past year. I have lost almost all of what I gained back and feel better mentally and physically than I have in years. While the program can be a bit intimidating at first, the staff and other members are so supportive and help get you through those tough days! I highly recommend Boot Camp to anyone who is struggling with their weight or feels stuck in a rut!”
~Susan E.

“What a wonderful program this is! I am having so much fun. I did this to help myself be a better me. It has boosted my self-confidence by completing hikes and exercises I had never done before. The classes were terrific and I learned a lot. The Detox program had me a little worried, but I realized I didn’t need to be. I learned that I like other foods and by the end of it I felt great! The support is amazing and I would do it again. I’ve lost weight and some inches but what I gained is more important: Confidence, strength and friends! Thank you for the amazing experience!”
~Bonnie P.

Guide to Eating Well in Restaurants

Why is it that we feel that eating out can be one of our greatest pleasures, unless we are trying to eat healthy?

Restaurants are businesses and want customers to be satisfied and come back again and again. As consumers, we want to feel like we are getting our money’s worth so portions are typically very large! Meals are often full of hidden salt as well as calories from fat and sugar.

A recent study of meals from ten restaurant chains found calorie counts averaging eighteen percent higher than the values listed by the restaurants.

Does eating well to lose weight (and feel great) mean that we can’t enjoy a meal out? Certainly not!

Use the following guidelines when choosing where and how you want to eat, when dining out:

1. Choose a restaurant in which you know there will be healthy options! Research the restaurants in your are and seek those offering fresh and well-prepared fare. There are many chefs whom use herbs and spices as well as gourmet cooking techniques to create flavorful dishes instead of relying on high-fat and high-sodium ingredients.

2. Find a place that has reasonable portions. If a restaurant is famous for huge portions, it may be tricky to order anything in a sensible size. Ordering à la carte or having a half portion is a great strategy to creating your best meals option.

3. Ask the server to skip the breadbasket, tortilla chips, or appetizer. These items definitely add to weight gain. If you’re with a group, pass the basket around then ask for it to be taken off the table. Enjoy a glass of freshly – brewed iced tea and focus on having a great conversation with your dining companions!

Here are some more healthy tips – while you’re dining out:

  • Select foods that are cooked healthfully such as proteins and vegetables that are grilled or steamed.
  • Ask your server to substitute the starch for double veggies, a salad, or fruit.
  • Request a to-go box at the beginning of your meal and set aside a portion of your food for a later time.
  • Try not to “save up calories” before going out to eat. Have a light snack beforehand.

 Set yourself up to succeed and enjoy your healthy meal!

Spring Detox Event

ladyDetoxing is an important part of any healthy eating program. We recommend that you do at least two 10 day detox programs a year, one in the spring and one in the fall. In May the new well will be hosting our Spring Detox Event. We will do it again in October.

On May 2nd we will be offering a class on this detox system. We will cover what to expect and how to be the most successful at it. We will also have a special offer to purchase the detox kit.

On May 9th, all of the new well consultants along with many of our clients and past clients will be starting this amazing 10 day detox together!! There is nothing better than a group support when making changes to your eating and lifestyle.

Some wonder what the benefits are of detoxing are and what kind of detox they should do, I would love to answer that question for you. Over time, the buildup of toxins from the environment and lifestyle choices can compromise the way our bodies work, and even affect our health. While many people are familiar with the idea of detoxification, there is a great deal of confusion about how to do it safely. For example, trendy water or juice fasting may cause muscle wasting and an increased feeling of fatigue. In order to detoxify properly, the body needs macro nutrients such as quality protein and carbohydrates, plus specific micro nutrients (e.g., vitamins and minerals) that provide targeted nutritional support. the new well detox system enhances the body’s natural metabolic detoxification process while providing adequate fuel for both cleansing and other daily activities, supporting energy, metabolism and overall well-being.

We welcome both members and no-members alike to join us! Reserve your spot today: 541-471-2224 in Grants Pass or 541-772-2224 in Medford.

Biggest Loser Community Challenge

The new well is proud to announce that we have partnered with Asante, the Chamber of Commerce, KOBI, and Lite 101.9 to bring to Medford the Biggest Loser Community Challenge. This fun, health and wellness challenge will get our community moving, eating better, having fun and losing weight! Compete against family members, friends, coworkers and other companies in our community for exciting prizes! You will earn points by simply drinking your water, eating nutritious foods, and staying active. Bottom line – the more participation the greater your chances of winning prizes! If you want to know more about the Community Challenge the new well will be hosting an information night on Saturday, February 27nd at 5 pm at the new well, You can also visit the Biggest Loser Website or call the new well  at 541-772-2224



BLACK FRIDAY savings on products and services at the new well!






7 am-9 am     25% off*

9 am-12 pm   20% off*

12 pm-3 pm   15% off*

3 pm-6 pm     10% off*

VIP’s get 30% off ALL DAY!


CALL 541.772.2224

If the phone line is busy, leave a message and the discount at time of the message will be honored. Please provide payment information on the message.

These discounts apply to full Weight Loss Programs, individual Weight Loss months, Well Balanced, Live Well, Spa Services and all product purchases!!


*May not be combined with other offers


Pizza Sauce and Crust Recipies

Zucchini Crust for Pizza


  • 3 1/2 C grated zucchini
  • 3 eggs, beaten
  • 1/2 C flour, or 1/3 C gluten free flour
  • 1/2 C low fat mozzarella
  • 1/2 C low fat parmesan
  • 1 T fresh basil, or 1/2 t dry
  • Sea salt and pepper


  1. Add sea salt to grated zucchini and let sit for 15 minutes in colander. Squeeze out excess moisture.
  2. Combine all crust ingredients and spread into an oiled 9X13 pan. Bake 20-25 minutes until surface is dry and firm.
  3. Brush top with oil and broil under moderate heat for 5-10 minutes.
  4. Pile all your favorites pizza toppings and heat in 350 degree oven for 20-25 minutes. Let set for 5-10 minutes.
  5. Cut into 4 squares and enjoy.

1 pizza square counts as 2 dairy, 1/2 vegetable, 1/2 protein, 1/4 starch

Sweet Tomato Pizza Sauce


  • 2 – 6oz can reduced sodium tomato paste
  • 4 cloves garlic, minced
  • 1 t ground pepper
  • 1 1/2 t Italian seasoning
  • 1/2 t dried oregano, or 1 T fresh basil finely chopped
  • 1/4 t sea salt


This sauce is a little thick and a touch sweet, it pairs well with spicy or ultra-savory. Mix ingredients and spread. Enjoy!

Counts as: 1/2 cup counts as 1/2 vegetable