Navigate through your wellness journey in search of better health during the February Wellness Fairs.
The annual wellness fairs will look a little different this year. Join N Good Health on the Nsite for the entire month of February to learn more about the 4 steps, fitness memberships, discounted programs, partnering vendors and more!
You can win!
Each day that there is a new article, will be an opportunity to get entered into the weekly drawing! Winners will be announced the following week on the News & Updates and Health & Wellness tab.
Remember N Good Health is available for all employees to participate and use the wellness resources. Take advantage of wellness at your fingertips!
February is American Heart Month and it is no secret that nutrition plays a very large role in reducing your risk for cardiovascular disease. There are nutrients found in the Mediterranean diet such as flavanols, healthy fats, fiber, and antioxidants that can be very helpful (and tasty!) when it comes to eating heart-healthy. After finishing the series Bobby and Giada in Italy on the new Discovery+ app last weekend, it became clear to me that Italians really enjoy eating simply and healthfully with foods found fresh in local markets. You may wonder how exactly you can do that at home when you don’t live near the Mediterranean coast but I’m here to assure you that you can!
A main theme from the show is that pasta is actually not the main course. In Italy, large meals can be up to 11 meal courses but most commonly, there are 5 smaller courses: antipasti, primo, secondo, contorno, and dolce. At home, try choosing 3 out of the 5 traditional Italian courses, with a focus on fruits and vegetables, whole grains, and plant-based protein plus a dose of healthy fat. Pasta falls into the primo course, which is the first course of the meal that includes hot food. If you enjoy eating pasta at home, pair a lightly sauced whole grain pasta with your contorno course, or vegetable side dish like roasted squash and zucchini and topped with a serving of Tuscan White Beans as your protein. If you would like to include the secondo course of a serving of meat, chicken, or fish then go for the omega-3 and make this easy Salmon Baked in Foil by chef Giada De Laurentiis. Want to live la dolce vita? Living the “sweet” life means you can add a fruit-based dessert like these delicate Mascarpone with Raspberry and Pineapple cups as an after dinner treat.
As you can see, you don’t have to compromise taste when looking for heart-healthy recipes. Feel free to keep these ideas in mind when making Valentine’s day plans- what a great way to celebrate at home with your loved one!
N Good Health is designed to help you improve or maintain a healthy and happy lifestyle. Over the past several years, employees from all over the organization have used the program to help make their health a priority. These individuals come from various backgrounds and stages in their wellness journeys, but the N Good Health team is always in awe of the dedication they show. Recently, we received an email with an awesome story and we are so excited to share with you today.
I went to Florida in October of 2020. While I was down there I realized I was in the worst shape of my life, mentally and physically. As soon as I got home I went to Norton’s Sports Performance and signed up for their employee program. I started going to the gym every morning at 5:30. At first it was a huge struggle, but eventually it just became routine. Through the employee program they have coached me on changing my life for the better and figuring out smalls steps to help do so. I began changing my eating habits small steps at a time. I changed my way of thinking small steps at time. I have changed my overall health small steps at a time. So far, within the past 3 months I have lost 5 inches in my waist and have lost 10 lbs., but am building muscle while losing inches. I have never felt better. I used to dread bending over to pick things up, but now have no problem doing so. I feel like I am on track to become a parent and a better person overall.
Do YOU have a story to share? Please send your wellness success stories to N Good Health by reaching out to Lacey Nelson at [email protected] with the subject line “Success Story”. You never know who may hear your story and get inspired to make their health a priority!
** N Good Health reimburses Weight Watchers (WW) at a 75% subsidy & offers discounts on other health program options. For more info, please Click Here to Submit a Self-Service Ticket.
Winter arrives every year and with it comes colder temperatures and changes in the daylight schedule. You don’t have to bring your outdoor workouts inside in the colder months, you just have to take some things into consideration. Here are some tips to keep you moving outside through the colder months:
Plan ahead – look at the weather report and remember the wind chill is a serious factor. A sunny winter day can be deceiving if the wind brings the cold temperatures to a dangerous level.
Dress appropriately – layer, layer, layer! Consider 3 layers when exercising in the cold. A base layer should be a moisture wicking material to keep you dry. A mid-layer provides insulation to keep you warm and the outer layer should block wind and repel any water. A zipper is ideal so you can let some cool air in if you begin to feel hot. Be sure to cover your head and hands with appropriate weight hat and gloves/mittens. If conditions are slick, consider putting traction cleats like Yak Tracks on your shoes for added stability.
Stay hydrated – it’s easy to forget to drink water when you’re not sweating in the heat but it’s easier to dehydrate in the winter as your body has to work harder to humidify the drier winter air.
Pack a phone – putting your phone in a jacket pocket or a waistband pack provides security in case you need to call for help. If you must listen to something while exercising, consider leaving one earbud out so you can hear and be aware of your surroundings.
Light yourself up – there’s less sunlight this time of year so if you are trekking out in the dark before sunrise or after sunset, be sure to wear reflective gear and lights. Runners and road cyclists should wear light-colored clothing plus a lighted and/or reflective vest and headlamp to be seen by traffic. A headlamp helps you see potential hazards in your path as well. If cycling, a bike should be outfitted with at least two lights, a headlight and a flashing tail light. Always ride with the flow of traffic and run against the flow of traffic if a sidewalk is not available.
Warm up – include dynamic warmup exercises before heading out to make sure your muscles are ready for the work. These low intensity pre-workout exercises like leg swings, bodyweight squats, lunges, knee hugs, arm and hip circles get the blood flowing and help prevent injury any time of the year but most especially when it’s cold.
Don’t forget to wear an activity tracker or use your phone to track your steps and link to your N Good Health account. For each day you reach 7500 or more steps, you earn 1 point towards completing step 4 of the wellness program. Learn more at www.ngoodhealth.com.
When it comes to taking care of ourselves, we sometimes don’t focus on our inner well-being. We are busy in the day to day and need to set time aside to stop and focus on ourselves.
Here is the beginning of your new journey – to get energized and take time for yourself! Sign up for N Good Health’s new Spiritual Wellness workshop, “Energize Your Inner Well Being: A Spiritual Wellness Journey”. Learn the importance of spiritual wellness and how to apply all aspects in your daily life.
This workshop can be done right from your phone or computer! Take this step for you, and sign up on NGoodHealth.com today!
The 4-week program is free for participants. Each weekly session should take approximately 15 minutes to complete, but the lessons learned should be applied all week long!
Week 1: What is Spiritual Wellness and why does it matter for my well-being
Week 2: Applying Meaning and Purpose to my daily life
Week 3: Focus on connectedness to experiences and relationships
Week 4: Examine our connectedness to nature, the significant or sacred
Completion of the spiritual wellness workshop will give you 30 points towards your 4 steps as a healthy action.
Employees and spouses have the opportunity to participate in a free wellness program that begins Monday,January 18th. The program is designed for those who are ready to incorporate an exercise routine into their lives. All employees are eligible for the free program but spouses must be on NHC medical insurance to participate.
The first 100 to register must commit to a minimum of three weekly sessions held at Norton Sports Performance, located at 12101 Sycamore Station Place in Louisville. This one-of-a-kind facility has a 10,000-square-foot turf area and offers sport-specific training for student athletes and fitness programs for adults.
The ‘Basic Life Ready’ program combines various movements and strength exercises that allow participants to advance at their own pace and fitness level. It is designed to improve performance in activities of daily living, motivate you to invest in yourself and empower you to set and achieve wellness goals.
Register for ‘Basic Life Ready’ program by calling (502) 409-8888.
In addition, Norton Sports Performance is accepting new members for their adult and youth athlete programs. Click here for information about membership discounts for adults, spouses and dependent children.
Employees and spouses have the opportunity to participate in a free wellness program that begins Monday,January 18th. The program is designed for those who are ready to incorporate an exercise routine into their lives. All employees are eligible for the free program but spouses must be on NHC medical insurance to participate.
The first 100 to register must commit to a minimum of three weekly sessions held at Norton Sports Performance, located at 12101 Sycamore Station Place in Louisville. This one-of-a-kind facility has a 10,000-square-foot turf area and offers sport-specific training for student athletes and fitness programs for adults.
The ‘Basic Life Ready’ program combines various movements and strength exercises that allow participants to advance at their own pace and fitness level. It is designed to improve performance in activities of daily living, motivate you to invest in yourself and empower you to set and achieve wellness goals.
Register for ‘Basic Life Ready’ program by calling (502) 409-8888.
In addition, Norton Sports Performance is accepting new members for their adult and youth athlete programs. Click here for information about membership discounts for adults, spouses and dependent children.
N Good Health is designed to help you improve or maintain a healthy and happy lifestyle. Over the past several years, employees from all over the organization have used the program to help make their health a priority. These individuals come from various backgrounds and stages in their wellness journeys, but the N Good Health team is always in awe of the dedication they show. Recently, we received an email with an awesome story and we are so excited to share with you today.
In Jan 2019, I finally scheduled my first haircut in years. When I sat in the chair, I was confronted with a full-length mirror. The image was not flattering (at all); belly-rolls after belly-rolls were visible through my three T-shirts. The haircut was fab, but my almost happy state of fat denial was over. I sulked around for about a week trying to figure out how I gained so much weight; 23 pounds over 4 years. The following Sunday, I joined Weight Watchers** with zero expectations/ I figured I would NEVER lose the weight. By 1 June 2019, I reached my goal weight.
Then I started drinking beer and eating bread and cheese again. Moving into fall, I regained about 7 lbs.
In December 2019, I said enough. I didn’t vow to lose the weight, just to be more mindful. Though March 2020, I managed to stay steady; then COVID hit. I was asked to run the COVID Results Team, staffed by AMAZING RNs. The crew was (and still is) incredible. As weeks rolled into months, team members regularly noted significant weight gain and the pts we were calling were reporting strange complications from COVID-19, I figured it was really time for me to start exercising again. My back, hips, and knees hurt all the time. I didn’t sleep well and didn’t feel tip-top emotionally.
I pulled my trusty NordicTrack ski machine out from under the stairwell (pic below). Set it up . . . and didn’t last 5 minutes. The next day, I told one of the RNs. We both laughed then she said stick with it. I told myself – fine, by the time COVID-19 is over maybe I’ll be in slightly better shape. I committed to 5 out of 7 days even if it’s horrible. (Most days were slightly better than horrible but some were definitely horrible).
Ten months on, I still aim for 5 out of 7 days. In early December, workouts finally transitioned into joy (most of the time). I’m very close to my goal weight; 99.9% of my pain has resolved, and I feel centered.
Three cheers for the beast and encouragement of great colleagues.
Rocket and the Beast; Nov 27, 2020
Do YOU have a story to share? Please send your wellness success stories to N Good Health by reaching out to Lacey Nelson at [email protected] with the subject line “Success Story”. You never know who may hear your story and get inspired to make their health a priority!
** N Good Health reimburses Weight Watchers (WW) at a 75% subsidy & offers discounts on other health program options. For more info, please Click Here to Submit a Self-Service Ticket.
Considering how health has been at the forefront of 2020 for most people, 2021 will likely be no different. Everyone will be ready to start fresh in the New Year and with that comes New Year’s resolutions. Goal setting often revolves around nutrition, exercise, or other lifestyle changes. Maybe your goal is to ‘be healthier’ but what does healthy mean to you?
According to Merriam-Webster, health is the condition of being sound in body, mind, or spirit and it appears to be at the top of many people’s to-do list during this time of year. Having more time at home has forced people to reevaluate their current diets and has given them more opportunities to make positive nutrition changes. As a registered dietitian, I often recommend using the SMART method when setting goals. SMART goal statements sets a framework that can help you plan and execute clear and actionable objectives. SMART stands for specific, measurable, achievable, realistic, and timed.
Before creating your plan for the New Year, think about the behaviors that will help you reach those goals. Keeping it SMART means focus should be placed on these health behaviors rather than just the end results like weight loss or improved diet. If you find yourself saying “I want to eat healthier”, switch gears and think about the health behaviors required to make that happen: “I want to eat more fruits and vegetables”. This not only helps in making the goal more specific but also allows you to focus on making lasting, long-term behavior changes. Adding a numerical value to the statement allows this goal to be measured and trackable: “I want to eat 3 servings of fruit and vegetables each day”. Make sure this number is both achievable and realistic for you so you can not only meet the goal but also maintain progress. Just like homework, your goal should include a deadline for completion. By putting the goal in a time frame, this can give you motivation and help you prioritize.
Effective health-related goals can be challenging but by using the SMART method, you can set yourself up for success in 2021.
N Good Health is so excited to bring back Choose to Lose, our annual weight loss challenge. This five-week challenge is a chance to start fresh and set new health goals. Accountability and support are so important when it comes to weight loss success and this year, we have a new twist on the challenge to give you that accountability you need; this is a couples edition! The Challenge encourages a team of two to team up for better health results and to motivate each other throughout the five-week challenge.
How do I sign up and create and/or join a team?
To create or join a team, log in to NGoodHealth.com and select the green “Sign Up” button in the challenges sections. Then choose “Create a team” or “Select a team.” Remember this is a couple’s challenge, so two per team.
The goal for each team is to lose an average of 4% total weight loss. One employee may lose 20 pounds while the other may lose 0 pounds, but the goal for the total team loss is 4%.
When asked your starting weight, your official first weigh-in will be your starting weight. You can have 2 members per team and weekly weigh on the same scale is recommended.
How can I win prizes?
Weekly prize drawings: Five participants who log their weight during that week will be entered into a raffle and have a chance to randomly win $25.
Grand prize drawings:
Five couples who both log their weight every week throughout the challenge will be will be entered into a weekly raffle and have a chance to randomly win $100 to share.
Three couples with an average total weight loss of four percent will be entered into a raffle and have a chance to win $200 to share. (Before and after photos may be required)
Questions? Call (502) 629-2162 or submit a service request by selecting N Good Health under Departments on Nsite and clicking on Contact Us.
