October 18th, 2017


20 Healthy Ways to Use Pumpkin This Fall

Enjoy the season’s best flavor with these simple at-home tricks, courtesy of top nutritionists.

Pumpkin seeds contain a great mix of protein, fat and fiber, which work together to help you stay fuller longer. (Getty Images)

Some call it fall and others call it autumn, but one thing we can all agree on is: It’s pumpkin season. From pumpkin-flavored coffee and smoothies to pumpkin-inspired cookies and granola bars, pretty much every food brand has capitalized on the pumpkin obsession.

[See: Unusual Uses for Pumpkin.]

But you don’t have to purchase these products – many of which are sky-high in sugar and calories – to enjoy the trend. After all, pumpkin itself is incredibly healthy. For one, it’s full of vitamin C – 2 cups packs more than 100 percent of your daily recommended value of the immune-supporting compound, says registered dietitian Jim White, founder of Jim White Fitness and Nutrition Studios in Virginia. What’s more, pumpkin is rich in vitamin A, potassium and the powerful antioxidant beta-carotene, White adds. Plus, all orange stuff aside, pumpkin seeds contain a great mix of protein, fat and fiber, which work together to help you stay fuller longer.

So, to help you get the most out of the quintessential fall flavor – and actually make your diet healthier in the process – we asked some of the country’s most creative nutritionists for their ideas. Here, registered dietitians Wesley Delbridge, a spokesperson for the Academy of Nutrition and Dietetics; Mandy Enright, creator of the nutrition blog Nutrition Nuptials; Albert Matheny, co-owner of SoHo Strength Lab in New York City; Kelly Pritchett, assistant professor of clinical nutrition at Central Washington University; Tori Schmitt, founder of YES! Nutrition services in Ohio; and Jessica Swift, a chef based in the District of Columbia, weigh in:

  1. Replace some of the cheese in any macaroni and cheese recipe with pumpkin puree to cut down on fat while adding flavor.
  2. Substitute cooked pumpkin squash for potatoes as a lower-calorie side dish.
  3. Mix pumpkin seeds and your favorite nuts for a healthy, filling snack.

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Systematic Approach

October 11th, 2017


Have you ever thought:
“How can I Reach Out to Businesses in the Area?”


Join NIHCA for the following webinar:

“Building Relationships with the Systematic Approach”

When: October 12, 2017 Time: 10:30am CST


If you have questions or need help registering please call (320) 722-0084 or email: coord@nihca.org



October 5th, 2017


NIHCA is happy to announce that we have moved into our new office space!  We have more room and more time to serve YOU, our customer.  Thank you for your patience while we transitioned to the new offices.

Please note our new address for your records:  

135 8th Avenue

Granite Falls, MN  56241

NIHCA Conference Attendees!

September 28th, 2017

The NIHCA Fall Conference had a GREAT line-up of professional speakers that were available to help fitness facility Owners and Managers with new ideas to take back.

Our awesome NIHCA Preferred Vendors were available to give you great discounts on products and services – Thank you so much for your time, we appreciate YOU!




2017 NIHCA FALL Conference & Exhibit Show

September 13th, 2017


Meet Don’t miss

Greg Lappin & Dan Zeman

for the last session of the day!



2:30 – 3:30 pm “The Athletic Club Industry: Past, Present & Future”
Greg Lappin and Dan Zeman were two of the influential men that created one of the first large fitness facilities in the state of MN, that is still extremely successful today.  Greg and Dan will share evolution of what worked and what doesn’t work today so that we can learn and mold to this ever changing wellness industry that’s upon us.  Sit back and enjoy their candid nature of explaining the best and worst of the past, present and future of running a fitness facility.