Why In-Body?


You may be wondering, “why is it important to have regular body compositions?” Lets take a moment and go over three reasons why. The first, is to identify and measure increased risk for serious disease related to being overweight or obese.  At the new well we use the InBody570 body composition machine. The InBody gives a break down of your hydration level,skeletal muscle mass, body fat mass,percent body fat, segmental lean analysis, intracellular/extracellular water and dry lean mass.

Second, to determine your body composition measurements. Here at the new well, monthly body comps and measurements are included in your individualized program. They will be completed by your Certified Wellness Consultant. That way we can monitor your progress and success.

Third, to better assess your overall health. Weight alone can be deceiving, as someone can be slim and actually be at high risk because of other factors. By monitoring several different variables, you will be able to get a better assessment of your overall health.

Schedule your complimentary tour and body comp today! Your tomorrow will thank you for the healthy step you are taking today!

How do you relieve stress?

Stress freeGreetings from the new well! It is a beautiful fall day here at the new well and the topics of conversation among our clients today seem to be centering around high stress levels.
As the holidays approach rapidly, ’tis the season for increasing stress. Wouldn’t it be nice to have some techniques to cope with stress and enjoy the holidays to their fullest extent? YES! Below are some basic ways to de-stress daily, and in the moment. We encourage you to try some of them and see which techniques work the  best for you! What have you got to lose? Your stress and excess weight!

FUN FACT: Stress levels increase the likelihood that your body will hold on to belly fat. Yes you heard me right! Lowering your stress levels can aid in and INCREASED LOSS of belly fat, therefore aiding in weight loss.

How to de-stress:

  • Daily meditation
  • Concentrated breathing exercises
  • Take 15 minutes just for you to relax daily
  • Practice regular exercise and proper nutrition
  • Find an activity that helps you connect with your inner child and LAUGH
  • Call a friend or hug a loved one
  • Journal daily

There are many ways that you can lower your stress levels. What do you do for you each day?

Happy Relaxing!

the new well team


How to Break a Bad Habit

Bad habits interrupt your life and prevent you from accomplishing your goals. They can jeopardize your health — both mentally and physically and they waste your time and energy.

So why do we still do them? And most importantly, is there anything you can do about it?  How can you delete your bad behaviors and stick to good ones instead?

What causes bad habits?

Most of your bad habits are caused by two things… stress and boredom.

Bad habits are, most of the time, simply a way of dealing with stress and boredom. Everything from biting your nails to overspending on a shopping spree to drinking every weekend to wasting time on the internet can be a simple response to stress and boredom.

But it doesn’t have to be that way. You can teach yourself new and healthy ways to deal with stress and boredom, which you can then substitute in place of your bad habits.

Of course, sometimes the stress or boredom that is on the surface is actually caused by deeper issues. These issues can be tough to think about, but if you’re serious about making changes then you have to be honest with yourself.

Are there certain beliefs or reasons that are behind the bad habit? Is there something deeper — a fear, an event, or a limiting belief — that is causing you to hold on to something that is bad for you?

Recognizing the causes of your bad habits is crucial to overcoming them.

Don’t try to eliminate a bad habit without replacing it.

All of the habits that you have right now — good or bad — are in your life for a reason. In some way, these behaviors provide a benefit to you, even if they are bad for you in other ways.

Sometimes the benefit is biological like it is with smoking or drugs. Sometimes it’s emotional like when you stay in a relationship that is bad for you. And in many cases, your bad habit is a simple way to cope with stress. For example, biting your nails, pulling your hair, tapping your foot, or clenching your jaw.

These “benefits” or reasons extend to smaller bad habits as well.

For example, opening your email inbox as soon as you turn on your computer might make you feel connected, but at the same time looking at all of those emails destroys your productivity, divides your attention, and overwhelms you with stress; but, it prevents you from feeling like you’re “missing out” … and so you do it again.

Because bad habits provide some type of benefit in your life, it’s very difficult to simply eliminate them. (This is why simplistic advice like “just stop doing it” rarely works.  Instead, you need to replace a bad habit with a new habit that provides a similar benefit.

For example, if you smoke when you get stressed, then it’s not a great plan to “just stop smoking” when that happens. Instead, come up with a different way to deal with stress and insert that new behavior instead of having a cigarette.

In other words, bad habits address certain needs in your life. And for that reason, it’s better to replace your bad habits with a healthier behavior that addresses that same need. If you expect yourself to simply cut out bad habits without replacing them, then you’ll have certain needs that will be unmet and it’s going to be hard to stick to a routine of “just don’t do it” for very long.

How to break a bad habit

Here are some additional ideas for breaking your bad habits and thinking about the process in a new way.

Choose a substitute for your bad habit. You need to have a plan ahead of time for how you will respond when you face the stress or boredom that prompts your bad habit. What are you going to do when you get the urge to smoke? (Example: Go for a short walk instead.) What are you going to do when Facebook is calling to you to procrastinate? (Example: Write in a journal, make a menu for the week or read a good book.) Whatever it is and whatever you’re dealing with, you need to have a plan for what you will do instead of your bad habit.

Cut out as many triggers as possible. If you smoke when you drink, then don’t go to the bar. If you eat cookies when they are in the house, then throw them all away. If the first thing you do when you sit on the couch is pick up the TV remote, then hide the remote in a closet in a different room. Make it easier on yourself to break bad habits by avoiding the things that cause them.  Right now, your environment makes your bad habit easier and good habits harder. Change your environment and you can change the outcome.

Join forces with somebody. How often do you try to diet in private? Or maybe you “quit smoking” … but you kept it to yourself? (That way no one will see you fail, right?)

Instead, pair up with someone and quit together. The two of you can hold each other accountable and celebrate your victories together. Knowing that someone else expects you to be better is a powerful motivator.

Surround yourself with people who live the way you want to live. You don’t need to ditch your old friends, but don’t underestimate the power of finding some new ones. If you don’t know where to start, joining a gym or wellness center (such as the new well) can provide many like-minded people for you to choose from.

Visualize yourself succeeding. See yourself throwing away the cigarettes or buying healthy food or waking up early. Whatever the bad habit is that you are looking to break, visualize yourself crushing it, smiling, and enjoying your success. See yourself building a new identity. Create a vision journal, cut out pictures of what you see as success, write a mission statement and continue adding to it as your journey changes or you reach milestones.

Get back on track.  We all slip up every now and then, when you veer off track, skip a workout, eat foods that are bad for you or sleep in, it doesn’t make you a bad person. It makes you human!  What separates top performers from everyone else is that they get back on track very quickly.  This is not about being all or nothing, it is about steadily reaching your goal, two steps forward and one step back is still one step forward!

Breaking bad habits takes time and effort, but mostly it takes perseverance. Most people who end up breaking their bad habits try and fail multiple times before they make it work. You might not have success right away, but that doesn’t mean you won’t get it!

~You haven’t failed until you stop trying~

Chicken Tortilla Soup




  • 6 oz chicken breasts, cooked and chopped
  • 2 T olive oil
  • 2 corn tortillas (6”), roughly chopped
  • ½ C chopped red onion
  • 2 cloves garlic, minced
  • 12 ounces low-sodium chicken broth
  • ½ C chopped cilantro
  • 1 jalapeno pepper (seeds removed), finely diced
  • 2 C tomatoes finely diced
  • ½ C low-sodium black beans, rinsed and drained
  • 1 C bell pepper, finely chopped
  • 1 t ground cumin
  • 4oz skim milk
  • 2oz light cheese


  1. Heat oil in large pot over medium-high heat; add tortillas, onion, and garlic. Cook 5 minutes, or until onion and garlic are tender.
  2. Add broth, scraping bottom of pan to loosen any browned bits. Add beans,
  3. tomatoes, bell pepper, jalapeno, cilantro and cumin. Bring to a boil. Reduce heat to medium and simmer 25 to 30 minutes, or until flavors blend.
  4. Add chicken to pot and stir. Cook 5 minutes, or until chicken is heated. Remove pot from heat and stir in skim milk. Serve each portion topped with 1oz cheese.

Makes 2 servings, each serving counts as:
½ protein, 1 once daily starch, 1 fat, 2 condiments, 1 ½ dairy, 1 ½ vegetable

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

Garlic-Rosemary Marinade

Whether you’re planning a BBQ or attending one, these tips can help make sure it’s fun, delicious, and healthy. Try it today!

  • ½ cup water
  • 2 cloves garlic, finely minced
  • 3 fresh basil leaves, finely chopped
  • 2 tbsp chopped fresh rosemary
  • 1 finely diced green onion
  • 1 tsp. fresh-group black pepper
  • 1 tsp. fresh lemon juice
  • 1 tbsp olive oil

Combine all ingredients in a shallow pan. Toss the protein OR veggies in the marinade to coat and place in refrigerator for at least 30 minutes before grilling. Counts as one condiment.

5 Keys to a well BBQ

Barbecuing is a great way to relax, enjoy the outdoors, and spend time with family and friends. And it can be a great-tasting, healthy option for preparing food. But BBQs can also bring with them temptations and risks. Here are some tips to make your BBQ a healthy one:

1. Consider the protein
Many meats traditionally served at barbecues are loaded with fat and sodium and invite extra fats and condiments. Rather than sticking to the common hamburger and hot dogs, try choosing proteins such as skinless chicken, turkey breasts, and fish. These options are lower in fat and are great without cheese and bun.

2. Spice it up!
BBQ sauce is often a staple condiment at the grill. But it is typically loaded with refined oils and unnecessary sugars or other sweeteners. A great way to make your BBQ healthier is to hold the BBQ sauce, and instead marinate your protein and veggies (see recipe), or add a dash of seasoning to maximize flavor.

3. Eat your veggies
The grill isn’t just for meats. Vegetables add a variety of colors and textures to the BBQ menu, and grilling is a great way to add flavor to your veggies. Try onions, zucchini, tomatoes, bell peppers, eggplant, mushrooms, and corn on the cob. Choose fresh veggies in season to enjoy the most flavors. To prepare, lightly oil the grill to keep food from sticking. Chop but don’t peel veggies and leave corn on the cob whole and in the husk. The peels provide more nutrients and a smokier flavor.

4. Enjoy some sides
Side dishes such as pasta and potato salads often include unwanted fat and calories. Instead, make healthful, delicious sides that allow you to have some great flavors and variety without the unnecessary ingredients, such as the Cucumber Dill Salad (see recipe).

5. How sweet it is!
To add some sweetness to the BBQ menu, try throwing some fruit on the grill! Here are a few sweet ideas:

Try grilled watermelon, pineapple, peaches or bananas. Grilling caramelizes fruit and brings out its natural sweetness.
Pair grilled watermelon with arugula and balsamic dressing for a juicy fruit salad.
Brighten up your plate with colorful fruit skewers made with strawberries, cantaloupe, pineapple, kiwi and blueberries.
For extra flavor, sprinkle cinnamon and/or lemon juice on the fruit.

Cucumber Dill Salad*

Light and refreshing, this cucumber dill salad can be made in little time, and is ready when you are for the next BBQ!

• English cucumber
• ½ cup sliced red onion
• Dash of sea salt
• 1 tablespoon white wine vinegar
• 1 tablespoon fresh dill chopped
• juice of quarter a lemon

1. Slice the cucumber lengthwise and remove the seeds with a spoon or melon ball scooper.
2. Slice thin.
3. Should be about 2 ½ cups of cucumbers.
4. Place onion and cucumbers in a bowl and toss with salt.
5. Place into a colander and allow to drain for 20 minutes.
6. Press out liquid, rinse well with cold water.
7. Place white wine vinegar in a serving bowl.
8. Add cucumbers and onions and toss to combine well.

*Counts as 1 free vegetable and 1 condiment.


Asparagus with Red Pepper Sauce


  • 1 C asparagus stalks
  • 1 C red peppers
  • 1 t olive oi
  • 1 t balsamic vinegar
  • 1/4 t fresh thyme leaves
  • Sea salt & pepper


  1. Peel asparagus if necessary. Cook stalks in steamer for 4 to 8 minutes, until fork tender. Rinse under cold water and set aside.
  2. Broil peppers on all sides until lightly scorched. Place the cooked peppers in a bag for 10 minutes.
  3. Remove peppers and peel the skin. Cut open the peppers and remove the stem, seeds and the white flesh. Puree peppers in food processor.
  4. Mix in oil, vinegar and thyme. Add more pepper if desired.
  5. Place asparagus on top of the pepper puree

Counts as: 1 Vegetable 1/3 Fat