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NIFS Healthy Living Blog

Thanksgiving Food and Healthy Eating Myths Busted

We all know that a lot of holidays involve food: cookouts on the 4th of July, cookies for Santa at Christmas, and candy treats for Halloween. But one holiday completely revolves around food—when you think of it, you automatically think about food. Thanksgiving is all about the meal of turkey, sides, and desserts. Several food myths surround this holiday, however, and not all of them are true. Keep reading for myth busters to share at your table.

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  • Turkey makes you sleepy. Always have a nap after your Thanksgiving meal? Have you been blaming the turkey because you heard it was high in tryptophan, an amino acid that is converted to serotonin and then melatonin and causes you to sleep? The truth is that a lot of other foods on the dinner table have much higher levels of tryptophan, and the real reason for the nap is more likely because of the amount of carbs that you consumed (and possibly the number of glasses of wine you drank!).
  • Sweet potatoes are always better than white potatoes. It’s true that if you look at the nutritional components of a regular sweet potato compared to those of a white potato, hands down it wins for its higher levels of vitamin A and C and fiber. The typical sweet potato dish is loaded with sugar and fat, however, and not nearly as healthy as a plain baked white potato.
  • Dark meat is unhealthy. Yes, it is true that white meat is very lean and an excellent source of protein. Dark meat is not so terrible, though, that you should intentionally avoid putting it on your Thanksgiving plate. A serving of 4 oz of white meat is 158 calories vs. 183 for dark meat, and 0.5 gram of saturated fat vs. 1.6 grams of saturated fat. Dark meat is also higher in zinc and iron.
  • Canned pumpkin isn’t as healthy as fresh. I am sure you have heard multiple times how much healthier fresh fruits and vegetables are versus canned. This is typically due to processing them and then storing them in a high-sodium or high-sugar liquid. However, when it comes to canned pumpkin, that rule doesn’t apply. It’s more concentrated than a fresh pumpkin, which means more vitamin A and fiber. But be careful when grabbing a can of pumpkin and don’t accidentally grab pumpkin pie filling, which is loaded with sugar and salt.
  • Stuffing and dressing are the same thing. They are very similar, but not the same. Stuffing is typically stuffed inside the bird, whereas dressing is prepared in a casserole dish. A note about food safety: Be cautious when eating traditional stuffing that is cooked inside the bird. It adds mass to the turkey, which slows the cooking. This not only dries out the meat, but can create salmonella bacteria. Always be sure your turkey is cooked to 165 degrees.

Show up at the Thanksgiving holiday this year with these healthy eating myth busters to share with your family and friends (and also check out these additional Thanksgiving hacks). Then grab a plate, load it up with lots white and dark meat, and enjoy the once-a-year food fest!

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This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

Topics: healthy eating holidays sleep Thanksgiving carbs food safety fruits and vegetables turkey myth busters

Get into the Exercise and Healthy Eating Mindset Before the Holidays

fit-it-in.jpgIt’s coming…the holiday season! Many people tend to give up or have the “I’ll start fresh next year” mindset when it comes to exercise around the holidays. Don’t let that be you this year! Halloween is over and before we know it Thanksgiving and Christmas will be here. Parties will start, normal schedules will be crazy, and more food will be added to your life.

Three Tips for Staying on Track with Workouts and Food

This season, let’s go into the holidays with a different mindset. We know what’s coming—it happens every year! Here are three tips to keep you on track.

  • Schedule time for your workouts. If you know you have a party or family gathering, plan ahead. Write your exercise time on your calendar each week just like you would anything else. Scheduling time for fitness should be a priority.
  • Something is better than nothing. Gym time cut short? Don’t just blow it off! Just get into the gym and move. Getting 30 minutes of exercise is better than getting 0 minutes. Don’t let your busy holiday gatherings keep you from your exercise routine. Even if you have to do bodyweight exercises at home or portable exercises on the road, don’t just skip your workout.
  • Do a little bit better next time. You overate, you missed your workout, you have another party today. It’s okay; you didn’t lose the battle of fitness. You don’t need to overeat at the next party. Just do a little better than you did at the last. Healthy eating and exercise don’t have to be all or nothing. Just do better every day. Move a little more, and eat one less holiday treat than the day before.

Change Your Mindset—and Ask or Help!

The holidays don’t have to be a time to let it go and start over during the New Year. This year, make it different! These three tips will help you change your mindset as we enter the season of craziness and delicious goodies!

If you need help on a quick workout idea, stop by the track desk and ask a NIFS HFS to help you out!

Remember 30-minute workouts are proven to be just as beneficial as longer workouts. If your short on time or just feel 60-minutes is too long, our Small Group Training Express classes are offered on Tuesday's and Thursday's from noon-12:30p with Kaci! Try your first session free!

Try a 30-min session!

Happy Holidays!

This blog was written by Kaci Lierman, NIFS Personal Trainer. To find out more about the NIFS bloggers, click here.

Topics: NIFS exercise healthy eating holidays Thanksgiving bodyweight mindset christmas new year scheduling halloween

Nutrition and Fitness Accountability to Get You Through the Holiday Season

ThinkstockPhotos-524163310.jpgIt’s the time of year that no one wants to talk about. But let’s face it: Christmas decorations have been out in stores for over a month, and the holidays are just around the corner. And for many across the nation, the holidays are one of the most dreaded times for unhealthy eating and putting on unwanted excess weight. But it doesn’t have to be like that. Don’t let this time of year scare you. Instead, view it as an opportunity to meet the weight management challenge for a better you!

Tips for Finding Balance at Thanksgiving, Christmas, and Beyond

The holidays are hard, and I would never deny that. Travel bogs you down with fast food on the road and in the airport; visitors come to the house to stay for a week at a time and you have to do all the cooking of holiday meals; and those delicious goodies that seem to appear only once a year are ever-present on the counter yelling, “EAT ME!” So with all this, how do you stay on track? Allow me to share a few ideas that come to mind for having a successful holiday season with your eating and exercise.

  • Find a nutrition balance. While I am not encouraging you to go out and have five of your favorite cookies every day, I am going to say it’s okay to have one. The key to being successful and not overdoing it with what you put into your mouth is balance. There are times through the holidays that the red velvet cake is staring you in the face, and if you do decide you are going to eat it, then create a balance. What are you going to say no to instead? A few tips: don’t eat the entire piece; leave some on the plate. Eat slowly and allow yourself to feel full rather than killing it in two bites. Drink water with it or milk that has some nutritional value. The more water you drink, the more you will feel full, allowing you to scale back on the cake intake.
  • Find a workout balance. You also need to find balance in the gym. You know those people who head to the gym for a three-hour workout on Thanksgiving morning? You don’t have to be that person. If you have a good balance of both exercising on a regular basis through the holidays and eating appropriately, you won’t need that 3,000-calorie burn before the big feast.
  • Have a plan. Making sure that you have a plan is essential to your holiday success. I have found when there is no plan in place ahead of time, it becomes a free-for-all, which leads to overeating. Make a plan before the holidays start and create goals that are both realistic and attainable for yourself. If you know you have travel coming up or you know that you are hosting for a week, come up with a plan that makes sense for how often and how long you will be able to work out each day, as well as what you will be eating and potentially cooking for guests.
  • Stick to the plan. Having a plan can be the easy part, but sticking to that plan is the challenge. Make sure that you commit to your goal: if you said you were going to work out three to four times a week, do it! If something comes up and you can’t get to the gym, do something at home. The biggest thing is to not allow yourself to make an excuse. You may have to get up a little bit early before the guests arise for your homemade waffles, or make sure the hotel that you are staying at has a gym. Whatever you need to do to stay on track, make it happen.
  • Have some accountability. Figure out what type of accountability works for you. Maybe it’s coming up with that plan with a friend or family member. Or maybe it’s tracking it through a fitness tracker, signing up for a personal trainer, or joining a program the gym is putting on. Whatever it may be, find what works for you and commit to doing it.

NIFS Game of Inches Can Help!

If you are looking for some accountability through the holiday season, we have just the thing for you! Whether your goal right now is to put on muscle mass or to shed some inches, this program will suit your desires! NIFS is introducing a new program called Game of Inches.Game-of-inches-logo-final.jpg

The Game of Inches will help to keep you on track as you compete in one of two challenges:

  • Challenge #1—Gain Challenge: Work to at muscle building to put on mass through the holidays.
  • Challenge #2—Loss Challenge: Work to lose inches through the holidays.

For both challenges, measurements will be taken with the Fit3D scanner and an accumulation of specific measurements will determine a winner. To accompany the scans, each program participant will receive weekly newsletters containing videos to keep you focused and working hard! Each week videos will be sent containing workouts, nutrition tips, an exercise of the week, and a warrior challenge to finish it off.

NIFS members can sign up at the NIFS track desk located in the fitness center. All signups and scan-ins must be completed between November 6–12, and a subsequent scan out will take place between January 1–7. For this program we are asking that members “pay” by donating canned food items for Paw’s Pantry. Nonmembers can also join! For a fee of only $95, nonmembers will receive the scan-in/scan-out and all videos accompanying the program. In addition to this, the fee includes full access to NIFS and everything NIFS offers during the 7 weeks of the program between the start and end dates. Nonmembers interested in signing up can stop by the NIFS service desk to register.

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Questions? Please contact Amanda Bireline ([email protected] or 317.274.3432, ext. 219).

This blog was written by Amanda Bireline, Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Topics: NIFS fitness nutrition fitness center holidays accountability challenge weight management workout Thanksgiving muscle building christmas

5 Thanksgiving Day Hacks

5 Thanksgiving Day Hacks [Infographic]

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This blog was written by Tony Maloney, Health Fitness Specialist and Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Topics: exercise calories holidays weight management workout goals Thanksgiving