This month’s Thriving Campus feature is Nicole Fetterly, Manager of Nutrition & Wellness in Student Housing and Hospitality Services.
Thriving Campus features, testimonials, contributions and personal experiences linked to health and wellbeing from UBC staff.
How do you thrive at Work?
As a busy working mom, it’s hard to prioritize myself and my health. My number one strategy is to start the day on the right foot. I have a hard time eating breakfast in the morning (as do about 50% of the clients I’ve presented to or counseled) with all I have to do to get out the door with the kids. So instead of going without eating, grabbing ‘just a banana’ or stopping at Starbucks, I make a green smoothie every morning.
Here’s my simple green smoothie recipe for 2 people:
- 1 avocado
- 2 cups spinach or kale
- 1 cup cucumber
- ¼ cup fresh mint or parsley
- 2 tablespoons spirulina
- 1 pear or 1 cup mango (or other light coloured fruit—I love berries, but they turn it brown)
- 1.5 cups plain kefir or yogurt
- ¼ cup hemp hearts
- 1 cup water or OJ (if just using water, one tablespoon of maple syrup is sometimes needed to taste)
- 1 cup ice (if you like it cold)
This hearty beverage gets me through until lunch and meets half my veggie and fruit servings for the day, plus almost half of my calcium needs.
I’m fortunate to work for UBC Food Services. Not only does this help me to get out and see/taste the business but also to ensure I get my veggies every day. Before working here, I would prioritize the leftovers and veggies for the rest of my family but often run out the door with a box of crackers or whatever was in the fridge for myself. Veggies were rare!
The other thing that keeps me thriving at work is the amount of walking I get to do. I park 10 minutes away from my office, which gets me to almost 5,000 steps just to the office and back to the car. Then all I need is one other meeting across campus and I can reach 10,000 steps a day, easily. If I don’t happen to have a meeting across campus, I try to find someone to have a walking meeting with or just a fun walk. I’m looking forward to the Wreck Beach stairs this summer…
How do you thrive at Home?
Lucky for me, my profession and my life’s passion intersect in the kitchen, which is truly the centre of our home. We prioritize family dinner every night and encourage the kids to get involved in cooking whenever possible or at least the discussion about our food choices. I find cooking to be very relaxing—especially if I have the opportunity to multitask and catch up on my Netflix or a Facetime call. But it takes work—every weekend we make our meal plan for the week and get the ingredients.
Being away from the kids at work all day makes it challenging to get formal exercise. My hot yoga class takes a solid two hours to go to and that is hard to find time for. Instead, I try and build activity in as a family, whether a fun dance party, yoga or stretching, a walk around the block in the evening or a weekend day on the ski hill.
But my number one way I take care of myself at home is a hot bath! I love to add essential oils like eucalyptus or citrus. Warm water is so soothing and the bathroom is usually the quietest room in the house. I’m saving up for a hot tub so I can enjoy this same luxury in the fresh air, surrounded by trees, under the stars…
Nicole Fetterly, a Registered Dietitian, is the Nutrition & Wellness Manager in Student Housing and Hospitality Services. Nicole is passionate about helping people make the best food choices they can for themselves and for a sustainable food system.
After graduating from UBC’s integrated dietetic program in the Faculty of Land and Food Systems, she worked for Vancouver Coastal Health in clinical dietetics. She was the Nutrition Operations Manager at Choices Markets, an independent chain of 10 natural and organic food stores in British Columbia. She was named Star Woman in Grocery for 2015 by Canadian Grocer magazine.
Nicole has extensive experience writing and contributes to newsletters, blogs and other social media, as well as features on television and radio. She has an ongoing private practice and provides support for the food industry on product design and nutrition labeling.
Her role at UBC is brand new! Since October, 2015, Nicole has been providing one-on-one counseling and educational outreach to students in residence, supporting Employee Wellness initiatives, consulting for the UBC Food Services culinary team to increase the healthy offerings and improve the labeling of foods served on campus and writing articles and recipes for her blog www.food.ubc.ca/nutrition