Holistic Nutrition for Busy People | achs.edu

According to the American College of Sports Medicine’s Health & Fitness Journal, getting healthy could be as easy as seven minutes a day! Curious how? Keep reading to learn more…

Here at ACHS, we look for ways we can easily integrate health and wellness into our daily lives because, let’s face it, we’re all too busy!!

It sounds cliché, but you really can improve your physical and mental health with just a few tweaks to your daily routine. I’ve adopted these four easy strategies over the last few weeks and am feeling healthier than ever! Try them out for yourself and let us know what you think!

Fitness: Not a morning person? Don’t have an hour to go to the gym? As featured in the May 12 issue of the New York Times Magazine, The American College of Sports Medicine’s Health & Fitness Journal has developed a 7-minute workout designed to give your whole body a great workout. My husband and I have been doing this together in the evenings, and I can attest to the fact that if you really work it for those 7 minutes, you’ll be “feeling the burn” when you’re done! Check it out online here. [1]

Water: If you’re like me, you wake up in the morning and have coffee first thing…then one cup turns into three cups, and before you know it, it’s 2 o’clock and not only have you not had any breakfast, but the only water you’ve had is laced with caffeine, cream, and sugar 🙂 Try starting your day with at least 8 oz of water before you have your coffee. You’ll start hydrating early and will be surprised at how much more water you’ll drink throughout the day.

That leads me to breakfast: It’s another cliché, but it really makes all the difference in your daily nutrition. Your body needs fuel to perform at its optimal level, and you’ll feel better if you get in the habit of eating breakfast. Try a granola bar, nonfat Greek yogurt and banana (sprinkled with chia seeds if you really want to bump it up on the health meter), or oatmeal.

Portion control: For a lot of us, it’s not necessarily what we eat that’s the problem, it’s how much of it we eat. Our Assistant Registrar Brooke Pillsbury had a great idea…try serving your food in smaller dishes like a baking ramekin or small bowl. Your bowl will be overflowing and gives you the perception that you’re having a large serving. Besides, using a ramekin is a lot more fun than just using a smaller plate. 🙂

Overcome the afternoon cravings: We’re a group of foodies at ACHS, and there’s always goodies to be had in our kitchen! Making the right choices can sometimes be tough, but your body will thank you when you pick the hummus and carrots over the donut holes! Try to replace your sugar fix with a piece of fruit or a great-tasting smoothie!

Try these easy tips for a few days and post your comments with your results! Have more tips? We can’t wait to hear them 🙂

[1] Health & Fitness Journal. (2013) American College of Sports Medicine. Retrieved from http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/

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Tracey Abell, ACHS President

Tracey grew up in Portland, Oregon, where her grandmother, a nurse, professor, and organizational management expert with a background in holistic healing, introduced her to holistic health at a young age. Inspired by her grandmother’s dedication to healthcare and education, Tracey began her own education journey in the field of massage by attending the East West College of Healing Arts, where she developed a deep appreciation for the interconnectedness of body systems and how wellness can have an impact on quality of life. This experience reinforced her interest in pursuing a career where she could help others. In 2002, Tracey joined the American College of Healthcare Sciences (ACHS), where she gained expertise in admissions, academic operations, accreditation, compliance, and strategic growth. As an adult learner herself, earning her BS in Business Management from Western Governors University and an MS in Education with a specialization in Leadership in Higher Education from Capella University, Tracey understands firsthand the needs of post-traditional students. She is committed to ensuring ACHS meets students where they are, providing flexible, high-quality education that helps them achieve their goals. As President and CEO of ACHS, Tracey leads with a focus on academic excellence, innovation, and student success. She works with teams to expand opportunities for students and graduates, ensuring that ACHS remains a leader in accredited integrative health education. Her expertise spans higher education accreditation and compliance, program development, and strategic institutional leadership. She also has extensive experience navigating multi-state finance, HR, and academic regulations. Tracey is active in the distance education community, engaging in advocacy to enhance the recognition and value of online learning. Since 2014, she has served as a Business Standards and Title IV evaluator for the Distance Education Accrediting Commission (DEAC) and currently serves as a DEAC Commissioner and member of the DEAC Board of Directors. “I am inspired by our students and graduates and the work they are doing to transform healthcare and promote wellness in their community using the ACHS integrative health and wellness education. I'm also proud of our staff and faculty who live our mission through their dedication and passion for making a difference in the world and helping students make their dreams a reality. Education is about so much more than gaining knowledge. At ACHS, education is about community, innovation, and empowering others to embrace wellness as a lifestyle. It is an honor to lead an institution with a mission to make the world a more sustainable and healthier place for all.”