NIFS Healthy Living Blog

Note: Please consult with your physician and/or a nutritionist before incorporating any major dietary changes or restrictions.

How Exercise Affects Your Body

Your entire body is put under stress during a workout. Each body system fires in its own unique way in unison to keep pushing. Quite simply put, you might think of exercise as a controlled practice of breaking your body down to rebuild stronger.

With each repetition, your muscle tissues are breaking down, releasing byproducts that stimulate your energy systems for sustained effort. We need this to keep moving, once we’ve used up our initial ATP Phosphocreatine and glycogen.

In recovery phases, these byproducts of lactate contribute to growth responses at the cellular level. Through the process of rebuilding, in recovery, our body utilizes nutrition, sleep, and hydration to “fortify” itself. It is amazing the adaptations the human body can make to a stimulus it is exposed to.

We also see with weight training or impact loading in aerobic exercises, that our bones have little cells called osteocytes that calcify and contribute to denser bone structures. All processes in your entire body are affected by physical activity, but the adaptations I mentioned are only optimal when we fuel our bodies correctly.

Why You Might Not Be Making “Gains”

Let me ask you this… How much do you eat every day? How much are you sleeping every night?

If you answered conservatively or with a low estimate of calories per day, that is your first issue. To gain muscle mass, or any mass, a surplus of daily calories is ideal. That isn’t eating the maintenance level of calories per day; that is eating above that range.

Prioritizing healthy and nutrient-dense food options may be an obvious thing for some. Assuming you do not have special dietary considerations, you might look at a macromodel of nutrition.

Understanding the Macromodel of Nutrition

The macromodel of nutrition is a generalized diet practice incorporating an emphasis on the content of major macromolecules in our foods. Carbs, Proteins, and Fats are the Macromolecules that our body utilizes.

Daily Caloric Split (Macromodel Example):

• Carbohydrates: 45–65%

• Proteins: 10–35%

• Fats: 10–25%

Carbohydrates: Fuel Your Activities

Carbohydrates consist of an average of 45-65% of our total caloric intake per day. These molecules can be simple and complex. Simple carbs are found in sugar, bread, fruits, and quickly digested foods. Complex carbs consist of starches, vegetables, legumes, and fibrous options. Complex carbs take longer to digest, but keep the body fueled for sustained effort due to a generally higher caloric content.

The positive aspect of simple carbohydrates is that they offer quick energy with less time to digest and offer availability in our tissues for rapid use. The drawback of simple carbs is that they hike up our blood sugar, which puts a higher glycemic load on the body. In a healthy individual, that is fine and could offer recovery benefits if training (paired with protein), because they have a healthy insulin response to this sudden sugar spike. The sugar gets to our muscles and “where it needs to go” with insulin release from our liver. In an older individual or an individual with compromised energy systems, such as diabetes and metabolic conditions, it may be better to favor more complex carbs that slow digestion and the release of sugar due to the fiber content.

For the general person, the main consideration for training days would be windows of digestion and bioavailability. Typically, 2-3 hours would be a good timeframe before training to prioritize your simpler sugars. Beyond that, 3-5 hours before exercise would emphasize complex carbohydrates. For example, when you train legs at 4 pm, you might look at a 12 pm lunch with a fibrous salad and lean protein. At 3 pm, you may eat an apple for a quick pick-me-up before your squats. You allow that digestion time for fibrous foods in advance and rely on the quick, simple carbs before your higher activity level. 

Fats (Lipids): Essential and Beneficial

Many people are misinformed by thinking that limiting fats in their diet is “healthy” is good, but this is a nuanced subject. Fats (Lipids) support our health more related to sustained low-intensity activities, cellular function, and hormonal responses. We need an essential level of fat stored on our bodies to allow for healthy bodily functions. Our body can convert excess energy into body fat from other macromolecules like carbs and proteins, when eating those in surplus as well.

Don’t shy away or eliminate fat in your diet, because it is necessary for your health and functioning. In a macromodel meal plan, you might prioritize 10-25% of your diet to involve a balance of saturated animal fats and unsaturated fats such as nuts, olive oil, avocados, and chia seeds.

Saturated fats can be moderately consumed by healthy individuals with well-regulated metabolism and regular physical activity. However, when eaten in excess amounts regularly in our diet, it may be connected to endothelial dysfunction and, in the long term, may contribute to atherosclerosis. This happens when the endothelial layer (inside walls of our blood vessels and capillaries are unable to release Nitric oxide as effectively to dilate. The reduced endothelial function leads to the formation of superoxide and oxidative stressors, which, over time, can lead to heart disease. Continued moderate to high intensity aerobic activity is one way to protect against the oxidative stress caused by excess fats in our diet.

One consideration before exercise would be to avoid high-fat content in your food choices before exercise, because it may negatively affect nitric oxide bioavailability when going into exercise.

Proteins: Your Body’s Building Blocks

Proteins are less involved in our daily energy levels during activities or at rest, and are more involved in the recovery processes across your entire body. As members of a gym, we think in terms of muscle tissue, but realistically, protein and amino profiles from our diet are involved in building all cells from our own DNA structures. We need proteins to utilize our “genetic scaffolding” and, from that, adapt and build new tissues after they break.

Maintaining a consistent protein intake of around 0.8-1.1g per kilogram per day is a minimal maintenance guideline. That need could be higher based on the individual, their regular physical activity, and other lifestyle factors.

One consideration after exercise would be to consume protein and carbohydrates within a 45-minute window after exercise. For strength training, that would look like a 3:1 ratio of grams of protein to carbohydrates. This would aid in replenishment of glycogen (“sugar” in our muscles) after exercise and may mitigate loss of muscle mass after exercise.

How NIFS Can Help

If you’d like to learn more about your caloric needs at rest or with activity, please contact our fitness center. We offer RMR (resting metabolic rate) testing, as well as Vo2 Max testing. Both assessments may help you dial your diet to reach your goals.

We made it to 2026! NIFS has your back this year, and we want to see you reach your big goals and be the healthiest version of yourself. So, where do we start this year?

The hardest part of adopting healthier habits is envisioning where we truly want to be long term. It is hard to start if we don’t know the finish line. If there is a disconnection between our intrinsic motivation and our current behaviors, then that is a good place to explore first.

Check-In / Let’s Stop for a Moment…

Take a moment to think about what fitness and wellness goals you might have for yourself. If you don’t have a clear one, you might explore areas of your life you’d like to improve upon.

In health coaching, we often use a wellness wheel activity or a self-rating scale (1-10) to gauge how you feel about your performance in different areas of life. There are eight dimensions of wellness: physical, emotional, social, financial, occupational, environmental, intellectual, and spiritual.

Think about how you might grade yourself in these areas. You may be an A+ student in physical wellness while giving yourself a D- in finances. That is okay! We are in a constant state of growth every day and taking on new opportunities.

How Can Your Strengths Help You Grow?

Lean into your strengths—they are your north star. For example, maybe you’re a student and very disciplined with your time management. You could approach a new fitness goal in terms of time management. Instead of jumping straight into a new routine, build momentum into your day-to-day schedule.

Perhaps set a calendar reminder for ten minutes of walking and some bodyweight exercises. You don’t have to reach the end goal immediately; start by using your strengths as resources. Excelling in one area can eventually help you grow in others.

Start SMART

Setting a goal with SMART formatting is a perfect way to tackle the areas of wellness you want to improve. SMART stands for Specific, Measurable, Attainable, Realistic, and Timely.

The specificity of a goal is important because lasting habits are often tied to our values. Start with an “I” statement, such as “I will be going to the gym more often” or “I will eat more whole foods.”

Measurable goals clarify how you will know you’ve made progress. For example, “Going to the gym more often… after work on at least three days every week” gives you a tangible habit and a way to track success.

Set goals that are attainable within a realistic timeline. In health coaching, we usually start with three months to adopt new behaviors, though it can take nine months or more to make them habits. A three-month goal challenges you to grow but is short enough to fit your current schedule. Be realistic about your abilities to avoid discouragement.

Let’s Put It All Together and Tackle 2026!

Remember, set yourself a goal that sounds possible to yourself in a foreseeable timeline. It may take effort, but by clearly articulating WHAT you want or WHERE you’d like to be it removes some of the challenges around the unknown. Focus on the behaviors you want to improve and hold yourself accountable to how you are measuring your progress.

Setting a weekly action plan can help with accountability. This can be something simple like 3 small actions to perform that can assist the great goal.

If your goal is to get to the gym more, then maybe you might be setting these weekly action steps, for example:

1. I’ll pack my water bottle, and gym shorts the night before.

2. I’ll turn off my email at 5pm to get to the gym.

3. I’ll look at my fit watch to make sure I hit my goal.

Keep things simple and clear for yourself. You can easily spot when you may be falling off a bit and put yourself back into gear. You will have periods of a lack of motivation or perhaps many distractions in life…

Going back to your plan and focusing on small action steps will keep you moving forward foot by foot… day by day… and year by year. If you need help in setting a SMART goal, please reach out to me at acarpenter@nifs.org. I’m a health coach (NBC-HWC) here at NIFS and would enjoy the opportunity to help you reach your long-term goals.

You’ve got this!

The wait is over! Welcome to our improved Fitness Center!

NIFS is thrilled to share that our new Fitness Center redesign has officially been completed as of 12/19. We have reopened with some noticeable changes for our newer and long-time members. The Fitness Center is now divided into 11 distinct zones, each with unique equipment and spacing options for different needs.

How does the new layout benefit our members?

The fitness center re-design offers our members improved accessibility, well-organized and clearly designated areas for equipment options, and improved membership experience. This layout was constructed using staff and member feedback and partnering with a company to ensure NIFS complies with industry standards.

Improved Organization

Having equipment be accessible, regardless of capability or time available, was important for us to improve for all members. We listened to membership feedback and now offer zones that can be reserved to ensure there is space for everyone.

The Zone-based structure also assists our members by keeping equipment for similar purposes in the designated areas. You no longer must search for where the equipment is located. We wanted you to have less time walking to and from the next part of your workout, and more time chasing your goals!

Professionally Designed: Flow That Just Makes Sense

NIFS partnered with Exercise and Fitness Solutions, a professional company, during the layout design. They specialize in designing gyms so you can anticipate the flow of your workout being more comfortable and orderly.

For example, you may notice the warm-up and cardio equipment is now housed next to the sectorize and free weights zones. Now, you will be able to go straight from your warmup to your resistance training.

Plyometrics and power options (kettlebells, sleds, boxes, etc.) are also housed together towards the south end of the facility. This improves the experience for those members seeking strength gains by creating a space for them to build their community while seeking that new PR.

The Zones

Zone 1 – Cardio
Treadmills, ellipticals, Stairmasters, and more to boost heart health, endurance, and calorie burn.

Zone 2 – Selectorized
Pin-selected strength machines for guided adjustable resistance and easy progression.

Zone 3 – Plate Loaded
Plate-loaded machines and barbells built for strength training with flexible loading options.

Zone 4 – Free weights
Dumbbells and EZ curl-bars for classic strength work and functional muscle building.

Zone 5 – Power
Olympic lifting platforms designed for safe, explosive training and performance lifts.

Zone 6 – Strength
Full squat racks and barbells for foundational strength training at any level.

Zone 7 – Performance
Specialty equipment like glute-ham, med balls, TRX, and more for dynamic, functional training.

Zone 8 – Sprint Lanes
Great for speed drills, agility, and sport-style performance training.

Zone 9 – Auxiliary Court
Rowers, competition kettlebells, and open space for training, challenges, and collaboration.

Zone 10 – Basketball Court
The historic Pacers’ Market Square Arena court—train where the game made history.

Zone 11 – Track
A full-length indoor track for walking, jogging, conditioning, and interval training.

Introducing the “Zone Up Challenge”

To help members get comfortable with the new layout and make the most of the redesigned Fitness Center, NIFS is excited to introduce the Zone Up Challenge, starting January 1.

The idea is simple: when you work out, choose the one zone you used the most that day and submit it online. You can submit one zone per day, and each day gives you the opportunity to try a different area of the gym. Over time, you can explore all 11 zones at your own pace.

If you’re looking for a little guidance, our Health Fitness Specialists have created workouts for nine zones to help you learn the equipment and feel confident using the space. If you already have a routine you love, feel free to stick with it! You can still submit the zone you used the most.

Each daily submission earns you an entry, so the more days you participate, the more chances you’ll have to win. All participants will be entered for a chance to win two free entries to the DEKA Competition in March.

You can submit your daily zone and find the zone workouts at: https://www.nifs.org/zone-up

If you have questions or want help planning your workouts, stop by the Fitness Center and talk with a NIFS Health Fitness Specialist!

With winter coming we find ourselves indoors, and experiencing increased stressors related to the holiday season. Less sunlight in our days can contribute to some seasonal mood fluctuations and some of us may be traveling, hosting, or somewhere in between amidst social engagements. Stress is a valid emotional response to life’s problems, and it is okay, you may be experiencing it. Causes of stress like experiencing financial, physical, or emotional burdens with last minute deadlines for 2025 or planning can accumulate. So what do you do to combat this?

Is Stress Effecting Your Breathing?

Common sense would tell us that stress isn’t beneficial to our long-term health. Stress hormones like cortisol have a purpose in day-to-day to stimulate our “Fight-or-Flight” responses. However, sustained high levels of stress can lead to long term adverse health risks. My first bit of advice would be to take a moment for personal wellness when you are stressed. Take a moment to breathe or walk! Focus in and ask yourself, is my breathing shallow? Is my breathing deep from the diaphragm?

Your energy and responses to life are largely impacted on your breathing pattern. In yoga this is referred to as the “prana”, or first unit. Deep breathing patterns help regulate the parasympathetic (“Rest and Recover”) responses in our body.

You might explore box breathing. Box / Corner breathing consists of:

“4-4-4-4” Count Breathing while envisioning an equal sided box.

• Breathing in as you go up on side of the box for 4 counts
• Holding at the top of the box for 4 counts
• Breathing Out going down the side of the box for 4 counts
• Holding Empty Breath for 4 Counts

Setting a Plan that Prioritizes Wellbeing

After some time to reset and breathe (3-5+ Minutes), feel free to take some time to self-inventory your life and write out a two-column list. Honesty is key!

This list could include everything that is a challenge on one side. The other side could include a list of various supports you have available. Supports can include resources, relationships, community, tools, etc. Supports may be something small like utilizing the recovery area at NIFS for ten minutes.

Now that you have a list of the Challenges and Resources, sit with this for a moment.

Plan how you might utilize existing support systems the next time you are challenged. For example, if budgeting is a challenge, you can lean into a friend who knows finances. Recognizing that we have an inherent need of relatedness, and integrating support systems into our day-to-day challenges removes a lot of the pressures of individualized performance and may lead to better outcomes by involving more perspective and outside assistance.

Challenges in your life may or may not be solvable right now, and that is okay. What you do have control over is your small habits. You might think about a SMART goal related to sleep, hydrating, recovery, and mental wellbeing. Your goals should be meaningful to you and offer a measurable timeline you’d like to achieve things. Keeping your goal realistic to your current responsibilities and capability. Planning actionable weekly steps, you can track can be a start when setting 3-Month Goals.

Fortify and Plan for Setbacks

As you integrate wellness habits into your life, remember that setbacks will always be unavoidable. Life is simply unpredictable. The best approach to bouncing back from setbacks is proactive planning.

As a Health Coach (NBC-HWC), I’ve been fortunate enough to be part of the process of goal setting and action planning with many clients. When people are actively making changes to behavior, there is a phenomenon where people start to fall off with new routines around 3 weeks in. As part of the coaching process, we gameplan that setbacks will happen. You can do this for yourself right now!

After writing your goal out, then write out everything you can think of that could go wrong. Think about your job demands, family needs, school exams, car troubles, financial struggles that may be upcoming. Try to write out at least one specific plan to respond to each setback.

When life gets busy and overwhelming, remember your action steps and goals. You know your strengths, you know your challenges, and you know the steps to get back on top. You got this! NIFS has many coaching staff available, if you ever need assistance in setting your own wellness goals. You could start by taking advantage of a free complimentary meeting with a trainer included with your membership!

When juggling all that life throws at us, squeezing in an hour at the gym isn’t always as easy as it sounds. Luckily, after reading this, you won’t need an hour—or even equipment—to get a workout. Using these quick circuits, you can boost your energy, build strength, and stay consistent with your fitness goals in less than 30 minutes. Whether you're at home, traveling, or sneaking in a quick movement break during a busy day, these bodyweight circuits, resistance-band routines, and mini cardio sessions may be for you.

Body Weight Circuits

These workouts are structured to target the bodies major muscle groups and get your heart rate up fast. Do each of these exercises for 40 seconds with a 20 second rest. Complete 3 rounds of each circuit.

Resistance Band Circuits

A single resistance band can turn any room into an at-home gym if you know what to do with it. These workouts should be quick and effective. Complete 15–20 reps per exercise for 3 rounds.

Cardio Circuits

If you’re looking for some quick cardio, a 10–20-minute interval training session could be what you’re looking for. Ten minutes has been proven to be the minimum amount of time needed to see the benefits of cardiovascular training.

Maximum Power Output and Anaerobic Conditioning

• Work-to-Rest Ratio: 1:2 or 1:3
• Example: 20 seconds all-out / 40–60 seconds rest

This style allows you to sprint at 90–100% effort each rep while preventing breakdown of form and overtraining. This helps protect your body from injury while still pushing it to the max. This style of training is ideal for sprints, hill runs, or intervals on your favorite cardio equipment.

Aerobic Conditioning

• Work-to-Rest Ratio: 1:1
• Example: 1 minute fast / 1 minute easy

This style of training keeps heart rate elevated without excessive fatigue, making it ideal for beginners or those returning to training after an extended break. These slightly longer intervals help build a strong aerobic base and allow your body time to adapt.

Improving VO₂ Max

• Work-to-Rest Ratio: 2:1
• Example: 40 seconds hard / 20 seconds rest

This style of training is common in HIIT formats and pushes your cardiovascular system to adapt. It helps build endurance and is effective for athletes of all levels.

Staying active doesn’t always have to be a struggle. The key is finding time each day to get your body moving. Even on days when motivation is low, a short routine is better than no routine and can help clear your mind, lift your mood, and keep you progressing toward your goals. Remember, consistency is key. Over time, these small, consistent efforts add up—building not only strength and endurance but also habits to help you maintain a healthy lifestyle.

As we ring in the New Year, many are thinking about what they want out of 2026 and are forming new goals and resolutions. According to Forbes, a whopping 48% of those goals are fitness related, with another 34% making weight loss resolutions and 32% making dietary resolutions. Looking at the stats, it’s clear that people have a vested interest in their health and are conscious of needed improvements. On average, 80% of New Year’s resolutions are abandoned by February and only 9-20% achieve their goal by the end of the year. This is such a prevalent issue that the second Friday in January is called “Quitter’s Day”. To overcome this, let’s be smart this year. Instead of making vague and unrealistic goals, I’m going to tell you how to make SMART goals!

SMART Goals Explained

SMART is an acronym used to guide your goal setting, and it stands for the following:

Specific – be as detailed as possible. If you don’t set up a goal post, how will you ever know if you reached your goal? For example, instead of saying “I want to eat healthier this year” you could say “I want to eat healthier this year by eating 3-5 servings of fruits and vegetables a day.” That way you’re setting parameters that you’re aware of and know what direction to go with your healthy eating

Measured – make it trackable. You should be able to track your progress on your way to your goal, so you know how close you are to completing it. A good way to make your goal easy to measure is by making it quantifiable. That way you just have a number to work towards, letting you know where you are on your journey. A good example would be “I want to add 20lbs to my bench max” instead of “I want to get stronger.”

Achievable – set a realistic goal. There’s nothing wrong with being confident when setting your goals, as long as you’re REASONABLY confident! For example, if you were to set a goal like “I want to lose 50lbs by the end of this week!!!” you would be setting yourself up for failure or disappointment. Sometimes setting smaller goals leading to your main goal can help! “I want to lose 3lbs this month” this can help you reach that larger weight loss goal by the end of the year.

Relevant – as in salient. The work you’re doing should contribute towards whatever goal you set for yourself. While that may seem obvious, it’s easy to find yourself having pushed hard in the wrong direction if you don’t do the necessary research. For example, if you set a goal of

making advancements in your fitness career, and you start studying for the Bar Exam, you will not have made any progress.

Time-Bound – set a deadline. While deadlines usually induce stress, by giving yourself a time limit you’ll be more urgent in chasing your goals! It's easy to fall victim to procrastination when you have no clear time to start, but by setting a time limit and lighting a fire you’ll be much more likely to start sooner rather than later!

Now that you’re SMARTer…

Be sure to use these tips this new year when setting your goals. Let this year be the year that you carry out everything you set out to. And of course, if you have any questions or need any help setting SMART goals, come schedule an Exercise Prescription for free at the Fitness Center Desk! Have a wonderful 2026!

The holidays always bring a lot of fun, joy, and memories but they can also bring a lot of sugar crashes, mindless eating, and possible setbacks to our health and fitness goals. There are many reasons why trying to be mindful of what we’re eating around the holidays is important. One being energy management – you feel more energized when you take the time to include nutrient dense food alongside your favorite holiday dishes and treats. Second, you’re helping support your health and wellness goals – while enjoying yourself over the holidays is fine, making time to include foods that push us towards our goals and being more mindful of the things that could derail them is very important. Lastly, making sure to include foods with fiber and staying well hydrated will also aid in digestion and blood sugar regulation which are key components of our overall health.

Energy Maintenance

This time of year often includes work holiday parties, family gatherings, and many other events that make our schedule busy. Maintaining energy through what you eat can be a big help in not getting slowed down by all the holiday fun. There are a few ways to help make sure you feel great and enjoy yourself. One way to stay energized is to prioritize protein and fiber! Including things like fruit, veggies, nuts, and Greek yogurt or even making the switch to whole grain crackers are great ways to snack and enjoy with your health and fitness goals in mind by providing micronutrients and helping you stay fuller longer. Another way is to have emergency snacks with you – things like protein bars, dried fruit, or string cheese are a great way to prioritize your goals while being busy during the holiday season.

Staying On Track

Mindful, smart snacking is important in not deterring your health and fitness goals. While the actual holidays are typically only one to two days, we all know that the treats and festivities trickle all throughout December. One way to make sure that office holiday party doesn’t create a setback is slow, intentional eating. This allows you to be mindful about not only what you’re consuming but also helps you to take the time to listen to hunger cues that your body gives you. Another tip is to make healthy options seasonal and fun. Holiday fruits like oranges, pomegranates, and apples with cinnamon help make things festive but keep you right on track through New Years.

Overall, Health and Longevity

Your hydration and digestion are a huge component of not only succeeding in your health and fitness goals but in your overall longevity. Prioritizing water/herbal tea at your holiday events is going to keep you feeling well overall but also helps you be more mindful and make better choices once the sweets come out. Practicing portion awareness and fiber will help keep your digestive system regulated and help prevent bloating/inflammation as well. Placing snacks on a napkin or a small plate will help keep you from grazing and feeling sluggish/bloated later and consuming snacks like whole grain crackers, veggies, fruits, and nuts will also help regulate your blood sugar as well.

We all love a treat here and there through the holidays but by prioritizing good options, hydration, and setting ourselves up to have success in the chaos of the season is what will help us to wake up still feeling healthy, energized and moving towards our goals this season

We live in a world full of chaos, endless information, and never-ending to-do lists. It’s easy for our minds and bodies to become overwhelmed and fall into unhealthy coping habits. This is where mindfulness becomes so important. Mindfulness isn’t just quiet reflection—it’s the practice of staying present in the moment and taking time to reflect, reset, and recharge.

Less Stress, More Balance

Mindfulness helps your brain slow down and process the flood of information you take in every day. By pausing and focusing on your breath, you ground yourself and give your mind space to respond rather than react.

When you’re in “fight or flight,” it’s easy to rush to a solution without considering all your options. Staying present can lower tension, improve emotional balance, and give you greater mental clarity. Over time, this helps preserve your energy instead of draining it through constant stress responses.

Better Sleep

Do you struggle to unwind at night or replay everything you wish you had done differently? Mindfulness can calm racing thoughts and relax your body, making it easier to fall—and stay—asleep.

This leads to more energy, improved productivity, and greater presence throughout your day. Even a few minutes of mindful breathing before bed can help reset your nervous system and quiet those loud thoughts so you can rest fully.

Healthier Eating Habits

Mindfulness can also reshape your eating patterns. When you slow down and eat with intention, you’re less likely to overeat or grab less-nutritious choices out of habit. Paying attention to hunger cues helps you stop when you’re satisfied and choose foods that truly nourish your body.

How Can You Be More Mindful?

Mindfulness doesn’t have to look like the movie version of sitting cross-legged on the floor. It can be as simple as slowing down, grounding yourself with a few deep breaths, and giving yourself an extra moment before reacting.

Humans naturally react quickly, but that split second of pause helps break the cycle of stress-driven decisions. If you’re unsure where to start, try joining a yoga class here at NIFS. It provides dedicated time each week to reset your mindset, build awareness, and get back on track.

Mindfulness is a simple yet powerful tool that can reduce stress, improve sleep, and support healthier habits. With a few intentional pauses throughout your day, you can create more balance, clarity, and calm in your life.

Colder, drier air, less sunlight, more time spent indoors, increased holiday travel, and more mixing and mingling all contribute to rising rates of illness in the winter months. While no single food or supplement can prevent or treat illness, a balanced diet with the right combination of key nutrients can support a healthy immune system—making it easier for your body to fight off illness and infection.

A food-first approach is recommended when it comes to obtaining these nutrients. This means focusing on whole foods as your primary source rather than relying heavily on supplements. Below are several key nutrients for maintaining a healthy immune system this winter and the foods in which they can be found.

Vitamin C

Vitamin C is a well-established immune-supporting nutrient. It serves as an antioxidant, helping fight off cellular damage that can make cells more susceptible to illness and infection. It also supports the function of phagocytes, the cells that “eat” pathogens.

Most fruits and vegetables contain vitamin C, but seasonal quality can vary this time of year. It can be helpful to choose those that are in season, such as citrus fruits (oranges, clementines, grapefruits) and their juices, pomegranates, kiwis, bell peppers, and leafy greens like kale, Brussels sprouts, broccoli, and cabbage. Frozen fruits are also a great option, as they are typically picked at peak ripeness and remain just as nutritious as fresh varieties.

Vitamin D

Vitamin D helps activate white blood cells that detect and destroy pathogens. Without adequate vitamin D, these cells are not as effective. Sunlight exposure contributes significantly to vitamin D production, but during the winter months, sunlight and time spent outdoors decrease—leading to lower natural production. Vitamin D is also found naturally in very few foods, so unless you’re intentional about including these foods regularly, you may fall short.

Vitamin D is primarily found in fortified dairy products and dairy alternatives (almond, soy, coconut), fatty fish (salmon, mackerel, sardines, anchovies), egg yolks, and mushrooms exposed to sunlight. If you don’t consume several servings of these foods on a regular basis, your physician can order a blood test to determine whether your levels are adequate and if a supplement is indicated.

Zinc

Zinc plays an important role in the normal development and function of immune cells. It may also help inhibit the replication of certain viruses and bacteria, potentially shortening the length of infection. Zinc is best absorbed through animal sources such as beef, pork, turkey, seafood (oysters, crab, shrimp, sardines), eggs, and dairy products. It can also be found in plant sources, including seeds (pumpkin, hemp, chia), nuts (cashews, almonds, peanuts), beans, lentils, and whole grains.

No one supplement or food can prevent or treat illness, and diet is only one part of the equation. To further reduce your chances of getting sick this winter, remember to wash your hands regularly, sanitize frequently touched surfaces, cover your coughs, and stay well hydrated and well rested.

By focusing on nutrient-dense foods and simple daily habits, you’ll give your immune system the support it needs all season long.

Protein is one of the essential macronutrients the body needs. Because the body cannot produce it on its own, we must acquire protein through our diet. It plays a critical role in muscle repair, immunity, and satiety—making it an important part of daily nutrition.

Muscle Repair

Exercise breaks down muscle tissue, creating microscopic tears. Amino acids from the protein you consume help repair and rebuild this tissue, leading to stronger muscles over time. Without adequate protein intake, the repair process becomes inefficient and may limit muscle growth.

Immunity

Your immune system depends heavily on protein. Immune cells—such as white blood cells and antibodies—are built using amino acids. Without enough protein, your body produces fewer of these protective cells, increasing your susceptibility to illness.

Satiation

Protein also helps regulate appetite. When you’re hungry, your body releases the hormone ghrelin, signaling the need to eat. Eating protein reduces ghrelin levels and increases hormones like GLP-1 and peptide YY, which promote fullness.

Protein also has a higher thermic effect than carbohydrates or fats, meaning your body burns more calories digesting it. This can help reduce cravings and prevent overeating.

Snack Ideas

Getting enough protein isn’t always easy—especially with fast-paced schedules. Here are some convenient, protein-rich snack and meal ideas to help you meet your goals.

• Greek yogurt parfait: Combine Greek yogurt, berries, and granola for a quick, portable option that supports your nutrition needs.
• Tuna options: A tuna wrap or tuna with whole-grain crackers provides a lean, high-quality protein source that fuels a busy day.

Vegetarian Options

For those following a vegetarian diet, a quinoa bowl is an excellent base. Quinoa is a complete protein, offering all essential amino acids. Lentil soup or lentil salad are also great plant-based sources of protein and fiber.

Athletes

Athletes engaged in intense training need consistent protein intake for proper recovery. A classic chicken-and-rice meal offers lean protein and complex carbohydrates for sustained energy. When time is limited, a high-quality protein shake can be a convenient way to meet daily needs. Visit a local nutrition store to find a mix that aligns with your goals.

While meeting nutrition needs can be challenging, ensuring your body gets enough protein is essential for performance, recovery, and overall wellbeing. Incorporating protein-rich foods into your daily routine can support muscle repair, strengthen your immune system, and help maintain a balanced, satisfying diet.