NIFS Healthy Living Blog

I’m sure you’ve heard the saying, “Consistency is Key,” but why? Individuals engaged in fitness pursue their goals by progressing some level of their training. What often gets overlooked is the foundation that makes progress possible: consistency. 

The Way to Long-Term Fitness 

Achieving any fitness goal takes time and steady effort. To reach your dreams, you must stack “wins.” No one transforms overnight, and accepting this truth helps you embrace the value of consistency. Completing a killer workout is great, but it means little without regular effort to keep challenging your body. 

While intense workouts can be beneficial, they’re not always necessary. Long-term fitness is about sustainability. If your routine makes you miserable or leaves you dreading the gym, your ability to stay consistent will suffer. Instead, create a plan that fits your life and brings you joy. When fitness feels rewarding, consistency follows. 

A Key to Mental Health 

Exercise has been shown to boost mental health through various physiological processes. But even beyond that, the structure and routine of exercise itself can be a game-changer. By building workouts into your schedule, you’re more likely to follow through, creating a cycle of consistency that supports both your mind and body. 

Tips for Consistency 

Tip #1: Set realistic goals. 

To stay consistent, start with a plan that’s manageable. Overestimating how often you can work out can lead to burnout. If you’re new to fitness, start with just two sessions per week—enough to create momentum without overwhelming yourself. On low-energy days, tell yourself, “I’ll go for 10 minutes and see how I feel.” Often, showing up is the hardest part. 

Tip #2: Mix things up to avoid plateaus. 

Everyone hits plateaus, but how you respond makes the difference. Switching up your exercises every 3-5 weeks can re-energize your routine and re-sensitize your body to progress. For example, swap regular squats for goblet squats or Bulgarian split squats. Variation keeps things fresh and challenges your muscles in new ways. 

Tip #3: Tap into your purpose, not just motivation. 

Motivation can be powerful, but it’s fleeting. Instead of relying on motivation alone, focus on your purpose—your ‘why.’ Ask yourself what drives you: improved health, confidence, or setting an example for loved ones. Purpose provides a deeper, more lasting source of commitment that keeps you consistent even on tough days. 

Personal Experience 

Playing football for 10 years taught me the value of consistent effort. My coach’s mantra, “Win Right Now, Win the Next,” emphasized focusing on the moment rather than the whole game. Over time, those small wins added up to big results. 

Fitness is similar—it’s not linear. You’ll have highs and lows, but consistency creates an upward trend over time. Believe in your process, celebrate your wins, and keep building momentum. 

Consistency is the secret to achieving your goals. Start with small, manageable steps, stay intentional, and trust the process. Celebrate each win, learn from challenges, and keep showing up. Every step forward is progress toward the life you want to create. 

Running places significant demands on the lower body—from muscles propelling you forward to joints absorbing impact. To maintain performance and prevent injuries, a structured mobility routine is essential. Below are key pre-run activation exercises and post-run stretches to keep you moving efficiently.

Pre-Run Routine

A proper warm-up prepares your body for movement and helps prevent imbalances. Since running primarily involves forward motion, incorporating side-to-side and rotational movements improves mobility and stability.

Pendulum Leg Swings

This dynamic exercise loosens up the hips and knees while enhancing mobility.

How to do it:

• Stand tall and hold onto a sturdy surface (e.g., a chair or dowel rod) for support.
• Shift your weight onto one leg, lifting the opposite foot slightly off the ground.
• Swing the elevated leg side to side in a controlled motion.
• Perform 10-12 reps per leg for 3 sets.

Cossack Squats

Engaging muscles not typically used in straight-line running, this lateral squat improves hip mobility and balance.

How to do it:

• Stand with your feet wider than shoulder-width apart.
• Shift your weight to one side, bending the knee and keeping the other leg extended.
• Keep your torso upright and core engaged as you lower.
• Return to standing and switch sides.
• Perform 10 reps per side for 2 sets.

Post-Run Routine

After running, focus on static stretches to release tension and promote recovery.

Forward Fold IT Band Stretch

The IT band often tightens due to repetitive motion, leading to discomfort.

How to do it:

• Stand with one leg crossed over the other.
• Slowly fold forward, reaching toward the ground while maintaining balance.
• Hold for 15-20 seconds, then switch sides.
• Repeat 2-3 times per side.

Seated Hamstring Stretch

Running shortens the hamstrings, leading to tightness. This stretch helps restore flexibility.

How to do it:

• Sit on the ground with one leg extended at a slight angle (about 45 degrees).
• Bend the other leg, placing the foot near your inner thigh.
• Gently reach toward the extended leg, keeping your back straight.
• Hold for 15-20 seconds, then switch sides.
• Repeat 2-3 times per leg.

Incorporating these mobility exercises into your routine prepares your body for movement and aids recovery post-run. Prioritizing mobility reduces injury risk, improves efficiency, and keeps you running strong. Aim to complete this routine before and after every run for the best results!

Enhance flexibility and mobility with a personalized full-body stretch designed to target major muscle groups and specific areas of discomfort. These sessions can help improve range of motion, support injury recovery, and go beyond what self-stretching can achieve. Check out Individual Stretching with NIFS Health Fitness Specialist, Shelby Graves (sgraves@nifs.org) today!

St. Patrick’s Day is just around the corner! While many associate the holiday with green beer and festive celebrations, let’s shift the focus to something else that should be green—your plate! Whether you’re hitting the gym for strength training, cardio, or Olympic lifting, what you eat plays a major role in your performance and recovery. This March, take a lucky approach to fueling your workouts with nutrient-dense foods that keep you strong and energized.

Go for the Greens

Leafy greens like spinach, kale, and Swiss chard are not only a festive addition to your plate but also packed with vitamins and minerals that support muscle function and endurance. Magnesium, found in abundance in greens, helps with muscle contraction and energy production. Add a handful of spinach to your pre-workout smoothie or toss some kale into your post-workout meal for an extra boost.

Potatoes: A Performance Powerhouse

Potatoes—whether white, gold, or sweet potatoes—are an excellent carbohydrate source to fuel your training. Carbs replenish glycogen stores, which is crucial for endurance and strength athletes alike. Pair roasted potatoes with a lean protein source like chicken or tofu for a well-rounded post-workout meal.

Lean into the Luck of Protein

Corned beef might be a holiday staple, but for daily muscle recovery, opt for leaner protein choices like turkey, chicken, eggs, or plant-based options like lentils and chickpeas. Protein helps repair muscle tissue and supports overall strength gains. Try making an Irish-inspired meal with salmon and roasted vegetables for a protein-packed, omega-3-rich post-workout dinner.

Hydration: More Than Just a Pint

Let’s not forget hydration. With workouts, sweat loss, and the potential for St. Patrick’s Day festivities, staying hydrated is key to performance and recovery. Water should always be your go-to, but if you need extra electrolytes, consider adding coconut water or a pinch of sea salt to your water bottle to maintain fluid balance.

A Post-Workout Shamrock Shake (The Healthy Way!)

Skip the drive-thru and make your own protein-packed Shamrock Shake:

Ingredients:

• 1 cup unsweetened almond milk
• 1 frozen banana
• 1 scoop vanilla protein powder
• ½ avocado (for creaminess)
• A handful of spinach (for that natural green color!)
• ½ teaspoon peppermint extract
• Ice cubes as needed

Directions:
Blend until smooth, and enjoy a refreshing, nutrient-dense recovery shake!

Whether you're training for strength, endurance, or general fitness, nutrition is your pot of gold at the end of the workout rainbow. By focusing on whole foods, proper hydration, and smart recovery choices, you’ll keep your energy levels up and your performance on point.

This St. Patrick’s Day, fuel your body wisely—because the real luck comes from good habits and consistency in your training and nutrition! 

Looking to stay on track all year long? Schedule an appointment with a Nutrition Coach today—they’re here to help you reach your goals every step of the way!

Everyone knows that routine exercise benefits your heart and overall health in the long term, but what do those benefits look like? When we start exercising, we can experience benefits almost immediately, and even after months of training, our body continues to adapt. The key is to find a routine that best fits you and stick with it—because if we stop exercising, our body can lose the adaptations it made.

Understanding Your Heart Health Risks

Many people are unaware of their cardiovascular risks until symptoms arise, making prevention even more important. The American College of Sports Medicine (ACSM) outlines several risk factors that contribute to cardiovascular disease:

1. Age: Men over the age of 45; women over the age of 55.*

2. Family history: A male family member who had a heart attack or open-heart surgery before age 55, or a female family member before age 65.*

3. Smoking: Current smoking or having quit within the past 6 months.

4. Physical inactivity: Not meeting the minimum of 150-300 minutes per week of moderate-intensity exercise or 75-150 minutes per week of vigorous-intensity exercise.

5. BMI: A BMI greater than 30.

6. Blood pressure: Resting blood pressure higher than 130/80.

7. Cholesterol: LDL >130 mg/dL, HDL <40 mg/dL, or total cholesterol >200 mg/dL.

8. Blood sugar: Fasting blood sugar >100 mg/dL or A1C >5.7%.
   Factors marked with an asterisk () cannot be changed.*

These measurements require additional testing done by a medical professional, such as your primary care physician (PCP).

How Exercise Benefits Heart Health

Now that you know what to look out for, let’s go through each of the changeable risk factors and see how exercise can benefit our heart health.

1. Smoking: It is well known that smoking harms your health. While exercise cannot undo the damage, it can help curb cravings, making it easier to quit. For additional help, talk to your doctor about other options.

2. Physical inactivity: Being inactive can lead to other risk factors worsening. It’s important to incorporate regular exercise and minimize long periods of sitting. The more we move, the better our overall health!

3. BMI: The fitness world often overcomplicates weight loss, but it ultimately comes down to calories in versus calories out. If you start exercising while maintaining your current caloric intake, you will likely experience weight loss over time, helping lower BMI. If you're curious about how many calories are right for you, talk to a health fitness specialist about our Resting Metabolic Rate test.

4. Blood pressure: Ideally, resting blood pressure should be under 120/70. When we exercise, our heart works harder, increasing blood pressure temporarily. After exercise, the heart rate lowers, and arteries expand, leading to an overall decrease in blood pressure over time.

5. Cholesterol: Regular exercise helps lower bad cholesterol (LDL), which can cause blockages, and increases good cholesterol (HDL), which clears LDL from the arteries. Exercise encourages your body to use cholesterol for energy rather than storing it. However, diet plays a significant role as well—meet with our registered dietitians if you have questions.

6. Blood sugar: Our body breaks down food into sugar, which is stored in muscles and the bloodstream. Exercise helps the body use excess blood sugar for energy, improving overall blood sugar levels. Like cholesterol, diet also plays a crucial role, so consulting with a registered dietitian can be beneficial.

Ready to Take the Next Step?

Research shows that engaging in at least 150-300 minutes per week of moderate-intensity exercise or 75-150 minutes per week of vigorous-intensity exercise significantly lowers cardiovascular risk factors and benefits heart health. However, exercise intensity varies from person to person depending on training status.

To ensure you’re working at the right intensity and getting the most out of your workouts, schedule a free strategy session with a health fitness specialist at the Track Desk today! Even small changes can lead to big improvements in your heart health.

Please note that exercise is NOT a replacement for prescribed medication. Always consult with your medical provider before beginning a new exercise routine.

As the days grow longer and temperatures rise, it's the perfect time to transition from indoor workouts to outdoor training. After months of winter hibernation, you might be wondering if you still remember how to run outside without tripping over your own feet. But don’t worry—with a little planning, you can gradually ramp up your training intensity, stay motivated, and avoid seasonal injuries.

Gradually Increase Training Intensity

Warmer weather brings new training challenges. If you've been in winter hibernation mode, jumping into high-intensity outdoor workouts too quickly can lead to exhaustion or injury. Instead, ease into it with these steps:

• Start Slowly: Transition to outdoor workouts with lower-intensity sessions, gradually increasing effort over a few weeks. Instead of immediately tackling a 10-mile run, start with a short jog and build from there.
• Incorporate Intervals: Instead of jumping straight into long-distance training, try interval workouts—short bursts of high intensity followed by recovery periods. This approach helps build stamina without overwhelming your body.
• Time Your Workouts Wisely: Spring sunshine is exciting, but midday heat can be tough. Opt for early morning or evening workouts when temperatures are cooler.

Take Advantage of Outdoor Training

The warming weather and longer daylight hours make outdoor workouts more appealing. Here are some great ways to mix up your routine:

• Running, Walking, and Hiking: Start with lighter jogs or walks, increasing intensity as your body adapts. For an added challenge, consider using a weighted vest or ankle weights.
• Cycling: Dust off your bike and enjoy the fresh air. Just be prepared for wobbly legs if you haven’t ridden in a while!
• Strength Training in the Park: Bodyweight exercises like push-ups, squats, and planks are great outdoor options. Find a quiet spot to avoid distractions.
• Yoga or Stretching: Take your stretching routine outside to soak up some vitamin D while loosening up tight winter muscles.

Prevent Seasonal Injuries

Spring training can be refreshing, but your body may need time to adjust. Follow these tips to stay injury-free:

• Stay Hydrated: Warmer temperatures mean increased sweat loss, so drink water and replenish electrolytes before, during, and after workouts.
• Wear Proper Footwear: Your indoor sneakers may not be suited for outdoor terrain. Invest in shoes designed for your activity to prevent blisters and shin splints.
• Warm Up and Cool Down: Dynamic stretching before workouts and static stretching afterward can help prevent stiffness and injury.
• Listen to Your Body: Don’t overdo it just because the weather is nice. Give your body time to adjust and take rest days when needed.

Staying Motivated

Motivation tends to wane in colder months, but spring is the perfect time to reignite your fitness enthusiasm. Here’s how to keep going:

• Set New Goals: Refresh your fitness goals—whether it's running a 5K, increasing strength, or simply getting outside more often.
• Establish a Routine: Consistency is key. Build a workout schedule that keeps you engaged and accountable.
• Join a Group or Community: Training with others can make workouts more enjoyable and keep you committed.
• Track Your Progress: Whether through a fitness app or a journal, tracking progress can boost motivation and highlight achievements.
• Enjoy the Journey: Fitness isn’t just about pushing limits—it’s about enjoying the process. Celebrate small victories along the way.

As the weather warms up, transitioning to outdoor training can be both exciting and challenging. By gradually increasing your training intensity, preventing injuries, and staying motivated, you’ll set yourself up for a successful and enjoyable fitness season.  

Click to find the perfect NIFS Group Fitness class for you! As the weather warms up, more classes will be held outdoors!

We often focus on heart health strategies during waking hours—exercising regularly, staying physically active, and eating nutritious meals. For instance, aerobic exercise strengthens the cardiovascular system by enhancing the heart's efficiency. With consistent training, the heart pumps blood more effectively, leading to benefits like increased left ventricle size, stronger contractions, and greater stroke volume. Similarly, limiting foods high in calories, saturated fats, and refined sugars helps reduce harmful byproducts like cholesterol, triglycerides, and excess sugar. But what about the hours we spend sleeping? Could your sleep habits be influencing your long-term heart health?

The Role of Sleep in Recovery:

Sleep plays a critical role in the recovery of muscles, tissues, and the central nervous system (CNS). During sleep, our brain cycles through non-rapid eye movement (NREM) and rapid eye movement (REM) stages, which are essential for overall recovery. A healthy sleep pattern also supports the body’s circadian rhythm—a natural, 24-hour cycle that regulates hormones, energy levels, and metabolic functions. For example, cortisol helps us wake up feeling energized, while melatonin prepares us for sleep as night approaches. Historically, circadian rhythms aligns with daylight, but modern lifestyles often disrupt these natural cycles.

Modern Sleep Challenges:

Today, many people work irregular schedules, leading to disrupted sleep patterns. In fact, about one in three adults struggles to get the recommended 7+ hours of quality, uninterrupted sleep each night. Without completing full sleep cycles, the CNS cannot fully recover, leaving the body in a heightened state of stress. This dysregulation affects hormones critical for the "rest and digest" functions, impairing recovery.

Consequences of Poor Sleep:

Chronic poor sleep impacts both mental and physical health. It diminishes cognitive function, causes fatigue, and can even lead to metabolic dysfunction. Sleep deprivation often results in less nutritious food choices, contributing to weight gain and a higher risk of obesity. Additionally, poor sleep disrupts metabolism, further compounding weight-related challenges.

Sleep and Heart Health:

Short sleep (<7 hours) has been linked to inefficient metabolism, reduced cognition, and low energy levels. It also keeps the body under prolonged stress, raising heart rate and blood pressure. Over time, these effects can harm cardiovascular health, increasing the risk of heart disease and cardiometabolic dysfunction. Combined with poor diet and low physical activity, chronic sleep issues heighten the likelihood of heart disease, diabetes, and vascular problems.

Tips for Better Sleep:

Improving your sleep environment and habits can significantly boost your sleep quality and heart health. Here are some actionable steps:

• Create a Sleep-Friendly Environment: Avoid screens emitting blue light before bed, reduce background noise, and keep your bedroom dark and cool.
• Time Your Activities: Avoid heavy exercise or large meals within three hours of bedtime.
• Stick to a Schedule: Consistent sleep and wake times help regulate your circadian rhythm.
• Exercise Regularly: Physical activity promotes better sleep quality.
• Optimize Your Diet: Eat nutritious meals and limit caffeine intake to 5–7 hours before bedtime.
  
  

If you’re struggling to establish healthy sleep habits, consider consulting a doctor or health coach for personalized guidance.

Shin splints, those nagging pains along the front or inner part of your lower leg, are a common issue for runners, especially when ramping up mileage. Whether you're training for a race or simply increasing your weekly distance, ignoring the early warning signs can lead to prolonged discomfort or even more serious injuries. The good news? With the right approach, you can prevent shin splints or recover quickly if they do arise.

Here’s what you need to know about managing and avoiding shin splints while increasing your mileage.

Choose the Right Running Shoes

Wearing the wrong shoes is one of the biggest contributors to shin splints. Running in worn-out shoes or those that don’t match your foot mechanics can place excessive stress on your lower legs. Here’s how to make sure your shoes are working for you, not against you:

• Get fitted at a running store. A proper gait analysis can help determine if you need neutral, stability, or motion-control shoes. Athletic Annex is a great choice!
• Replace shoes regularly. Most running shoes last between 300 and 500 miles. Running in shoes past their prime can reduce shock absorption and increase strain on your shins.
• Consider orthotics if needed. If you have flat feet or excessive pronation, custom or over-the-counter orthotics can provide extra support.

Prioritize Rest & Recovery

Increasing mileage too quickly is a recipe for shin splints. Your body needs time to adapt to the added stress.

• Follow the 10 percent rule. Increase your weekly mileage by no more than 10 percent to give your muscles, bones, and connective tissues time to adjust.
• Incorporate rest days. Running every day without recovery can overload your shins. Make sure to schedule rest or cross-training days to reduce impact.
• Listen to your body. If you start feeling shin pain, don’t push through it. Cutting back mileage and allowing time for recovery can prevent a minor issue from becoming a serious injury.

Stretch & Roll to Improve Mobility

Tight calves, stiff ankles, and poor mobility can all contribute to shin splints. Keeping your lower legs flexible and strong can help distribute stress more evenly and prevent excessive strain.

Essential Stretches & Mobility Drills:

• Calf Stretch. Stand facing a wall, place one foot behind you, and press your heel into the ground to stretch the calf. Hold for 30 seconds per side.
• Toe Raises. Strengthen the muscles around your shins by lifting your toes while keeping your heels on the ground. Do two to three sets of 15 reps.
• Ankle Circles. Rotate your ankles in both directions to improve mobility. Perform 10 circles each way.
• Foam Rolling. Use a foam roller or massage stick on your calves and shins to reduce tightness and improve blood flow.

Shin splints can be frustrating, but they don’t have to derail your training. By wearing the right shoes, managing your mileage wisely, and prioritizing recovery, stretching, and mobility work, you can keep your shins healthy as you build endurance. If shin pain persists despite these efforts, it may be time to consult a physical therapist to address any underlying imbalances or biomechanical issues.

Train smart, listen to your body, and keep running strong!

If you’ve ever had a bad run because your shoes were killing your feet, you’re not alone. When you're training for something as big as the Indy Mini, the last thing you want is to be sidelined by blisters, shin splints, or worse—injuries that could have been prevented by the right pair of shoes. That’s where a visit to Athletic Annex can change the game.

 I know what you’re thinking: "It’s just shoes." But trust me, having the right shoes makes a world of difference. It’s not just about looking cool (although that’s a nice bonus). It’s about support, comfort, and making sure your body can handle the mileage you’re about to take on. Athletic Annex uses 3D foot scanning technology to customize the whole experience—and it’s actually pretty awesome.

 What’s This 3D Foot Scan All About?

You step onto this device that takes a full 3D image of your feet. It measures your arch height, foot length, and even pinpoints where you put the most pressure when you walk or run. It’s like finding out your feet’s life story! Once they have all that info, their staff (who actually know what they’re talking about) matches you with shoes designed to fit your unique foot shape and needs.

 Why Bother with a Custom Fit?

A lot of us just buy shoes based on size and whatever’s on sale. But here's the deal:

• Comfort is king – The right fit keeps you comfortable during those long training runs. No weird rubbing, no pinching, no “my feet feel dead” moments.
• Injury prevention – Shoes that don't fit right can cause all sorts of problems—blisters, plantar fasciitis, and other annoying injuries that’ll mess with your training plan.
• Improved performance – When your shoes fit perfectly, your form is better, and your stride feels more natural. You’ll be surprised at how much easier running feels with the right gear.

 How Athletic Annex Can Help Your Training.

Whether you’re a first-timer in the Indy Mini program or a seasoned runner, Athletic Annex can help take the guesswork out of finding the right shoes. With their 3D scanning system, you’ll know that you’re getting a shoe that supports your foot in all the right places. No more hoping you "break them in." These shoes will feel like they were made for you from day one.

 As someone who's been around runners for a while, I've seen what a good pair of shoes can do for confidence and performance. When you’re not worried about your feet, you can focus on hitting your next goal, whether that’s a faster pace or just surviving that long run!

 So, if you’re serious about your Indy Mini training (or just tired of foot pain), head over to Athletic Annex. Your feet will thank you.

Ok, let’s be real. When temperatures drop, the last thing we want to do is chug water and electrolytes. I, too, would rather snuggle under a blanket, sipping hot cocoa. BUT staying hydrated in the winter is just as important as it is in the summer. You might not be sweating nearly as much, but moisture continues to evaporate from your skin whether you feel it or not. Winter hydration is a key factor in helping your body perform and recover during these cold months.

Easy Ways to Stay Hydrated During the Colder Months

Hydration doesn’t have to be cold. There are plenty of warm hydration beverages to try. Instead of reaching for an ice-cold glass of water, warm it up and add lemon and salt. Many types of tea contain minerals that aid in hydration.

Eat your hydration. Food is hydration in disguise. Many fruits, such as oranges, lemons, kiwi, and pomegranates, contain water and are packed with vitamins. Pickles and other salty snacks can also provide the sodium needed to replenish what was lost in perspiration.

Keep your water bottle close. Make your water bottle your best friend this winter. Bring it with you everywhere you go. Seeing it throughout the day is a great reminder to keep sipping.

Don’t overlook electrolytes. If you plan to participate in winter activities like sledding, skiing, or even hitting the gym, you’ll lose electrolytes. Replenish them with an electrolyte drink.

Winter Signs of Dehydration

Signs of dehydration are less obvious in the winter, but here’s what to watch for:

Dry lips. If you’re constantly licking your lips or reapplying lip balm, you may be dehydrated.

Fatigue and tiredness. If you feel tired, foggy, or overly fatigued for no reason, hydration could be the issue.

Urine color check. This might be too much information, but urine is a clear indicator of hydration. Dark yellow urine is a sign that you need to drink more water.

Flaky skin. If your skin is cracking or peeling for no apparent reason, evaluate your hydration levels.

Stay Hydrated and Stay Strong

Optimize your performance and recovery this winter by staying hydrated. Drinking enough water and electrolytes keeps your body energized, optimized, and ready for your workouts.

As the Super Bowl approaches, it’s time to gear up for one of the most exciting nights of the year. Did you know that Americans consume over 1.4 billion chicken wings on Super Bowl Sunday? It’s the ultimate food celebration, but it doesn’t have to derail your nutrition goals. Whether you’re hosting a watch party or attending one, food is a central part of the celebration. While it’s tempting to dive headfirst into endless chips, wings, and nachos, you don’t have to sideline your nutrition goals to enjoy the game. You can savor your favorite snacks without feeling guilty—just a few smart swaps and mindful habits can make a big difference!

Build a Balanced Lineup

Your Super Bowl plate is your playbook for success. Aim to fill it with a balance of protein, healthy fats, and carbohydrates. Here’s how to create a winning lineup:

• Protein: Grill up chicken skewers, turkey meatballs, or lean beef sliders.
• Healthy Fats: Pair hummus with colorful veggie sticks, or serve guacamole with whole-grain crackers.
• Carbs: Add a pop of color with a fruit platter or a vibrant quinoa salad.

Small adjustments, big wins!

Lighten Up the Classics

Super Bowl staples don’t have to be calorie bombs. Consider baking wings at 400°F for 40 minutes, tossing them in olive oil, garlic powder, and paprika for a flavorful crunch without the fry. Swap sour cream for Greek yogurt in dips for a high-protein, creamy alternative. Making nachos? Load them up with black beans, diced tomatoes, and shredded lettuce for extra fiber and nutrients. These small tweaks can keep your favorite dishes flavorful and balanced.

Stay Hydrated

Between the excitement of the game and all the salty snacks, it’s easy to forget to hydrate. Keep water readily available, adding slices of lemon, lime, or cucumber for a refreshing twist. If you’re drinking alcohol, try alternating each drink with a glass of water to stay balanced and alert. Sipping slowly and setting a drink limit can also help you stay in control.

Control Your Portions, Control the Game

With so many tempting options, it’s easy to overeat. Start by filling a small plate with your favorite choices, focusing on variety and balance. Try using smaller plates to trick your brain into thinking you’re eating more, or sit away from the snack table to avoid mindless grazing. Eating slowly and savoring each bite can help you feel satisfied without going overboard.

Final Play

Enjoying the Super Bowl is about more than just the food. Focus on the camaraderie, the game, and the commercials. With these tips, you can have a winning night without compromising your health goals. Let’s cheer for your team and your wellness—a true victory on and off the field!