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Get Off to a Healthy Start



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Get Off to a Healthy Start

Everyone knows that breakfast is the most important meal of the day, right? The reasons why vary and the choices of what you eat for breakfast makes all the differences. If sugary cereals or frosted pastries are your go-to morning starters, you could argue the validity of that being the smartest way to start your day.

A walk down your grocery‘s store grocery store's cereal aisle can be confusing and overwhelming. The marketing messaging on the front of cereal boxes is one of the best examples of the power of persuasion in our culture. Package design of cereal boxes is a key reason that cereals still take up a full aisle. Companies constantly redesign packages and add phrases such as "high fiber", “gluten-free” or “low sugar” hoping we will add their products to our carts.

Be certain to make choices based on information found of the nutrition facts on the label versus the marketing ploys on the front of the box. This is where you find how truly healthy a product is. Dr. John Harvey Kellogg, who ran the Battle Creek Sanitarium, is credited for inventing breakfast cereal. Kellogg was an avid vegetarian and wanted to develop a ready-to-eat meal based on cereal grains to replace the heavy meat breakfast of the late 1800s. He also wanted something to help provide better digestive health to his wellness customers.

Once cereal became popular, companies competing for sales. In effort to improve flavor, they began to refine the grains and add sugar. Over time, cereal has become a prime source of added sugar in our diets.

Cereal can be a healthy choice for breakfast or a snack if you choose one that is 100 percent whole-grain, high in fiber and low in sugar. Choose cereals that have less than 7 grams of sugar and at least 5 grams of fiber. Stick to the portion size listed. For many cereals, that's only one-half cup. Look for the whole-grain symbol on the package or "bran" in the list of ingredients.

In the 1990s, cereal sales peaked. With the increased popularity of low-carb diets, sales of breakfast items like yogurt and breakfast bars have increased throughout the years. Cereal companies have worked overtime to make cereal more appealing to consumers by using whole grains, less sugar and creating healthier breakfast options.

Healthy cereal also provides nutrients that many of are often deficient in. These include magnesium, zinc and selenium. Your body runs better when fueled with adequate amounts of these nutrients. They are found in whole-grain products such as whole wheat, oats, brown rice and others. You should get at least 48 grams of whole grains each day.

Use breakfast to start meeting your day’s goal of protein and fruit. A breakfast that includes cereal will be more filling and more healthful if it also includes a little protein and some fruit. Adding milk provides some protein, but Greek yogurt adds more. Considering using it in your cereal instead of milk. Fresh, dried or frozen fruit can easily be added to your cereal to meet the requirement of consuming two or more cups of fruit a day.

Doctor, Dietitian or Nutritionist?

If you are someone who is in need of learning how to use food to live a healthier life, your doctor may not be the only stop you need to make. Several worldwide studies have shown medical students are starved of nutrition and obesity education. For example, a study published in Academic Medicine found that in 2008-2009 only 27% of 105 medical schools met the minimum 25 required hours of nutrition education set by the National Academy of Sciences, which was actually down from 38% in 2004 (40 out of 104 schools based on another study published in the American Journal of Clinical Nutrition). This number went down while the obesity epidemic went up. On average, new medical school graduates could answer only 52% of the nutritional questions.

Packed medical school curriculum, medical education can feel like drinking from a fire hose on maximum flow. Medical students need free time to do things like sleep and bathe. The argument is that medical students can’t learn everything, so some things get less attention. However, not teaching about the nutrients patients put in their mouths everyday and one of the biggest health problems in the world makes little sense. Many argue that obesity and nutrition education should replace much of the minutiae taught in medical school.

Many doctors assume that nutritionists and dietitians will be available to help, that insurance companies will cover their assistance and that patients will follow-up with that extra step. The current obesity epidemic, in addition to uptick of diseases that could be reversed by healthy eating simply proves that this scenario is predominately not the case. Perhaps nutritionists or dietitians are available in some hospitals and clinics, but not all. Plus, unless a doctor and a dietitian decide to partner together, there will be many times that a doctor must make nutrition-related decisions without a dietitian.

Nutritionists and dietitians aim to assist in a person's journey to reaching optimal health through food and nutrition. Moreover, increased familiarity with nutrition will facilitate conversations with nutritionists and dietitians. In fact, many doctors strive to become nutrition and diet experts. Medical schools should help the next generation of doctors reach this position. Finally, obesity goes well beyond nutrition. Diet affects obesity, but so does physical activity and other things such as the environment, economics and metabolism. Together, doctors, nutritionists and dietitians can help patients take control of their health with sensible eating habits and diet choices.

We are in the midst of a global obesity epidemic. Obesity can also lead to so many different diseases, ranging from diabetes to cardiovascular disease to cancer to many mental health issues. Changing your diet could help prevent as well as treat many different diseases. Ask your doctor for information or seek information from a nutritionist or dietitian today. Healthy eating isn’t about being “skinny”; it is about giving your body the nutrients it needs to stay healthy and strong.

Club News



Upcoming Events at PLF

From Our Pilates Department:

Come join us Friday, March 24th for our “Spring Into Pilates Open House”!! Bring your family and friends! Join us in the Lobby to learn more about Pilates, meet our Instructors and try out our special equipment; the Allegro 2 Reformers, the Exo Chairs, the Orbits, Rings and more!! This is for ALL current, past and future Pilates students! You can drop your name in our fish bowl for a drawing and chance to win 2 FREE Hour Classes! Enjoy wine, cheese, and crackers! Open House will run from 5:00 PM – 7:00 PM.

Can’t make the 24th? Join Deena Wednesday, March 8th from 4:00-5:00 PM or 5:00-6:00 PM or Chelsea and Justin in the Fitness Center on Thursday, March 9th from 10:00-11:00 AM or Dusty for a demo on Monday, March 20th at 1:00 PM. Watch for other demo opportunities in the months to come. Contact Anne at or call Anne and 402-483-2322 with any questions or to schedule a demo.

From Our Aquatics Department:

Group Swim Lessons:
Next Session, March 27th-May 20th
Mondays, Tuesdays, Wednesdays, Thursdays Evenings 4:30, 5:00 & 5:30pm
Saturday Mornings 10:00, 10:35, & 11:05am
Levels 1-6 and Aqua Tots Available
Registration begins March 5th at 12:01am! Contact Tyler Zoubek, Aquatics Director with any questions at or call Tyler at 402-483-2322.

Swim Camp:
2-Week Session
March 6th-16th
Monday-Thursday Evenings 4:30, 5:00, & 5:30pm
Registration opens February 1st $40 per swimmer
Contact Tyler Zoubek, Aquatics Director with any questions at or call Tyler at 402-483-2322.

Friday Night Float’N Flick:
Need a date night? Bring your kids on March 17th from 6-9pm for a special St. Patty’s Day Float’N Flick! We will be watching a movie while you float along and relax. We will provide pizza for the kids. Enjoy a date night out while your kids hang out with us! Register online now! $20 for the first child, $15 for the second and $13 for the third! Contact Tyler Zoubek, Aquatics Director with any questions at or call Tyler at 402-483-2322.

New Private Swim Lesson Bundle:
The Aquatics Department is now offering brand new packages for Private Swim Lessons! Pick which one will help your child become a better swimmer!
Beginner Package*: 4 for $80
Intermediate Package: 6 for $150
Advance Package: 12 for $276

Each Lesson is 30 minutes One-on-One with an Instructor of your choice! Contact Tyler to setup your lessons today! Email at or Call at 402-483-2322

*Beginner packages are for first time purchase only

From Our Youth Activities Department:

Playful Penguins Kid's Club
Playful Penguins Kid's Club meets every Wednesday. We will focus on different activities to get the kiddos moving either in the gym, swimming pool, or in our gymnastics room. A snack will be provided. The cost for this is $15 for the first child, $12 for the second, and $10 for the third. Ages range is 1-5 years old. If you have any questions feel free to contact Leyna Saville, Youth Activities Director, at

Kid's Night In
Our March Kid's Night In will be Friday, March 10th from 5:30pm-9:00pm. Our theme is Luck of the Irish. Kids, please come dressed in green to help catch the leprechaun and find your reward at the end of the rainbow. We will be eating green colored pancakes and colorful fruit from the rainbow. Also, don't forget your swimming suit. The cost of this event is $20 for the first child, $10 for the second, and $5 for each additional. If you have any questions, feel free to contact Leyna Saville, Youth Activities Director, at **Registration deadline is always the Thursday before the event. If you register late on Friday, the late registration fee is $5.00, this will ensure that we have the appropriate amount of staff and food available.** **Cancellation Policy: Those who cancel for whatever reason 24 hours prior to the event will NOT be charged. However if cancelling less than 24 hours before the event there will be a cancellation fee of half the amount due. If you do not cancel at all you will be charged the full amount due.**

“A Little Taste of Summer" Spring Break Day Camp
Do you want to find out more about the themes of Summer Day Camp 2017? During the week of spring break, each day camp will preview one of our weekly themes which will take place during the summer. The different themes will be listed below. Day camp runs 8-5pm, Monday, March 13th-Friday, March 17th. Each day costs $35 for members, guests will pay an additional $6 per day guest fee. If you sign up for all five days, the cost is $140, guests will pay $170 to (include the $6 per day guest fee). The cafe is available for lunch a little under $5, or one can be brought from home. Don't forget your swimming suit. Questions, contact Leyna Saville, Youth Activities Director at

Day Camp Themes for Spring Break 2017
Junior Chefs
Wacky Olympics
Sweet Science
Scientists and Engineers
Passport to Fun

PLF Café corner:

As our new café director continues to update & re-energize our cafe options we will roll out some new and exciting products.

Some new products include:
The Complete Cookie and the Muscle Brownie from Lenny & Larry’s product line
Otis Spunkmeyer Muffins
A wider variety of “Grab n go” Pepsi products

We will have some menu/price changes as we change our food distributer.

These will include:
New Chicken Caesar Wrap on a Spinach & Herb tortilla
New salad line ups with more veggies
Healthier side options
Healthier smoothie recipes

Any questions or comments, contact Jessica at or call Jessica at 402-483-2322.

Seminar of the Month: Digestion 101
Too many of us deal with troublesome digestive symptoms on a regular basis - it almost becomes our "normal!" However, digestive symptoms (trouble digesting food, bloating, heart burn, etc) do not have to be a regular occurrence in your life! Join Olivia Borer, Holistic Health Coach, for the March Wellness Seminar Digestion 101. In the seminar, Olivia will cover what proper digestion looks like, what can go wrong and why, and how to fix it starting today! This is a must-attend seminar for anyone who has ever struggled with digestive problems at any point in their lives.

Cost: $10
Saturday, March 18th - 11am (Personal Training Studio)
Sunday, March 26th - 1pm (Studio B)

Contact Olivia at or call her at 402-483-2322 with any questions.




Member Spotlight: Carol Greene


Carol Greene moved to Lincoln from Kerrville, Texas in mid-February 2016. She has been a gym member wherever she has lived since she was twenty years old and she is now 78. She joined Prairie Life Fitness on April 14, 2016.

Carol joined PLF because she believes exercise and diet determine our quality of life, regardless of age. That being said, she had major surgery for a large hiatal hernia that involved repositioning her stomach. This caused severe digestive complications, fatigue and inability to digest food. Her daughter, who is also a member of PLF, made her aware of Olivia Borer’s Paleo and gluten free diet and consultation. She took advantage of her services and is making an unbelievable recovery. Carol states, “Olivia worked closely with me in planning my meals to include protein, healthy fat and healthy carbs. She also educated me on food selection and label reading. I will gladly remain on this healthy way of eating for the remainder of my life. Within two weeks from the day I began eating this deliciously healthy food I could see a marked difference in my digestion. Olivia also had me start taking refrigerated Probiotics and Digestive Enzymes which I will never again eat without first taking them.

I am now working out in the gym three days every week doing weight training, and a day or two each week doing cardio. I feel like I might be 60 years old, maybe.”

Carol goes on to say, “My goal is to practice having a healthy diet and regular physical exercise in the gym as long as I live. I am very pleased with my weight and am working on strength and toning. I love preparing my plate for each meal because I make it beautiful and healthy using fresh vegetables, fruit, garnishes and protein. Delicious!”

When Carol was asked what she likes best about PLF, she stated, “A new lease on life, thanks to Olivia Borer.” When Carol was asked if she would recommend PLF to her family and friends, she stated, “Prairie Life Fitness is the key to living a happy, long, strong, healthy life. My daughter, who has multiple sclerosis, is a very active member as well as my son-in-law. We work out together three days a week doing weight training, plus other days doing cardio. The key is persistence and patience. I am happy to tell everyone that I know that PLF is the key to a long healthy life.”

Thank you, Carol, for your testimony and congratulations to you and your family. You are all an inspiration to many others who may be struggling with their health and fitness. Keep up the Great work!

Manager's Corner

This is How I Refuel

Healthy eating habits aren’t about dieting. It isn’t about being skinny or eating all fruits and vegetables. Healthy eating is a lifestyle, which gives your body the nutrients it needs to help prevent disease and obesity. Diet can also reverse adverse effects from disease and help your body heal. Learn more about the importance of a healthy diet and where to turn when you decide to incorporate food into your health plan in this month’s newsletter.

March into a season of fitness madness at the club this month. From shooting hoops to fitness classes, yoga, Pilates, working with personal trainers, setting new goals and more; the club is ready to meet your fitness needs. Spring is near and we are prepared to help you get bikini and speedo ready!

Pinch-proof yourself this March by coming to see us often this month. We are lucky to have you members of our leprechaun crew. The gold in the pot at the end of out rainbow is you.

Erin Go Bragh,

Luke Shepherd, General Manager

PS. Remember to take your workout on the go with the PerFit App! Download it today on the APP Store or on Google Play.

Perfit exercise of the month

March into a season of fitness madness!

Click above to see a video of our exercise of the month and click below to download PerFit, available on both iPhone and Android!



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