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NIFS Healthy Living Blog

Spring Forward with Quick, Healthy Breakfasts

GettyImages-901234842Daylight Saving Time is coming, and with that we lose an hour of sleep. Studies have shown that the week following springing forward, car accidents increase by 20 percent. Cardiovascular events also increase, with a 24 percent higher incidence of heart attacks the Monday following Daylight Saving Time. In addition to an increase in accidents and heart attacks, people are also suffering from not only losing that one hour of sleep from Saturday into Sunday morning, but for up to a week Americans can lose 40 to 50 minutes of sleep per night due to their sleep/wake cycle being thrown off.

One of the main excuses people give for skipping breakfast is time. Now add in almost an hour of lost sleep, and that week following Daylight Saving could be a week of running late and missing breakfast, or the temptation to stop at the drive-through lane. Instead, here are some quick and easy breakfasts that can be useful for Daylight Saving or anytime throughout the year.

Egg Muffins

Ingredients:

12 eggs
½ tsp seasoned salt
2 to 3 TB diced onion
1 cup cooked diced or crumbled ham, bacon, or sausage
Pepper to taste
¼ tsp garlic powder
¼ cup diced red bell pepper
¼ cup sautéed and diced mushrooms
1 cup shredded sharp cheddar cheese
½ cup shredded baby spinach

Instructions:

  1. Preheat oven to 350 degrees.
  2. Spray a 12-cup muffin pan with nonstick cooking spray.
  3. In a large mixing bowl, beat eggs. Add remaining ingredients and mix together.
  4. Scoop ⅓ cup of mixture into each muffin cup. Bake 20–25 minutes or until the center of the muffin is completely cooked.

Baked Apple Cinnamon Steel-Cut Oats

Ingredients:

1 Tbsp butter 
2 cups steel-cut oats 
4 cups boiling water 
2 tsp cinnamon 
3 apples, peeled and diced 
¼ cup brown sugar 
1 tsp salt 
2½ cups milk 

Brown sugar, maple syrup, fruit, nuts (optional toppings)

Instructions:

  1. Preheat oven to 375 degrees and grease a 9 x 13-inch pan.
  2. Melt butter in skillet and add oats. Stir until lightly toasted.
  3. Put oats in a large mixing bowl and pour boiling water over them. Add apples, cinnamon, brown sugar, and salt and stir until combined. Add milk and stir.
  4. Pour into prepared dish and bake 50–60 minutes or until browned and set.
  5. Stir oatmeal before serving and then add toppings as desired.

Peanut Butter and Banana Smoothie

Ingredients:

2 overripe, frozen large bananas
4–6 TB peanut butter or Pb2 (powdered peanut butter)
1 cup vanilla Greek yogurt
1 cup milk
optional ⅓ cup quick oats or rolled oats

Instructions:

  1. Blend the oats until a fine powder forms, then add all remaining ingredients and blend until smooth.
  2. Drink immediately, or store in a covered container in the refrigerator if you make the smoothie the night before.

Makes 2 servings.

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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 recipes breakfast sleep protein

Update Your Fitness Routine: Add Variety to Enhance Your Health

GettyImages-1026603090How do you define fitness? Whatever your answer is, it will shape the way you work out, influence the goals you set, and impact your long-term health. Although everyone might have different perceptions of what “fitness” means, the American College of Sports Medicine has defined what Health-Related Physical Fitness is and has broken it down into five measurable components.

Whether you know it or not, you use every single component in everyday life, so incorporating all of these factors is vital to maintaining high quality of life. As people age, their ability to carry out certain tasks may become compromised if they don’t regularly challenge their bodies to perform them. So, one key to aging well is to incorporate all of the components of health-related physical fitness.

The 5 Components of Health-Related Physical Fitness

  • Body composition is the comparison between fat mass and fat-free mass, where fat-free mass is everything that isn’t fat, including muscle, organs, bones, and so on. This proportion can be used to assess risk for potential health issues, or used as a baseline measure to be retested after you have started a program to track progress. There are several ways to measure body composition; the most accurate methods are water displacement or the BodPod. (See the complete list of NIFS assessments here.)
  • Muscular strength is the amount of force a muscle can produce in a single maximal effort. Muscular strength is relative to a specific muscle group, so a few different tests may need to be conducted to get an overall picture of your strength. A grip strength test is popular and has been utilized frequently in the fitness world. Another is the Repetition Maximum test that can be conducted by the NIFS Health and Fitness Instructors. It is important to gain or maintain muscular strength as you age for many reasons, but we use our strength every day.
  • Muscular endurance, by definition, is the ability of a muscle group to execute repeated contractions over a period of time sufficient to cause fatigue. Like muscular strength, it varies depending on the muscle group, so multiple tests are required for a proper assessment. A common muscular endurance test is the pushup test (you’re probably familiar with this test from grade school). Another is the plank test, which is relatively new, and is a way to get a baseline value for core endurance and use it as a reference for retesting to measure improvements.
  • Flexibility is having the ability to move a joint through its full range of motion. Having sufficient flexibility can help prevent injuries and ensure that you’re capable of performing movements that you may need in daily life. While having enough flexibility is necessary, too much can be risky.
  • Cardiovascular endurance is the ability of the cardiovascular and respiratory systems to deliver oxygen to the rest of the body during continuous exercise. It’s directly correlated to our ability to perform exercise that involves large muscles, dynamic movements, and moderate- to high-intensity workouts over a period of time. Having adequate cardiovascular endurance is vital to keep up with daily activities.

Start with Things You Like to Do and Then Branch Out

If your main goal is to achieve good health, you’ll want to make sure you distribute your training so you can hit all of the categories. Start by doing things you like to do and then branch out by trying new things. It’s common for people to tailor their training to one particular component for whatever goal they are trying to achieve, but to be lacking in most of the other areas. For example, a marathon runner might excel in cardiovascular endurance but be less than average in muscular strength or flexibility.

On the other hand, someone who only lifts heavy weights may lack cardiovascular endurance. However, the runner may start to notice running is easier after incorporating resistance training into their routine, or their muscles might feel great after adding stretching and mobility work. This doesn’t just apply to marathon runners or heavy lifters; almost everyone can benefit from including all 5 components into their routines.

To sum it up, you should practice different forms of exercise to achieve a holistic fitness regimen. It’s perfectly fine to include running, resistance training, or group fitness such as yoga or BODYPUMP, and that’s just a few examples. There are so many different activities and classes to try to help get you to your goals. When you blend different types of training, you can discover your talents, weak links, and things you just enjoy doing.

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This blog was written by Hannah Peters, BS, CPT, Health Fitness Instructor. To learn more about the NIFS bloggers, click here.

 

Topics: NIFS group fitness endurance flexibility strength exercises BODPOD variety fitness assessment physical fitness

Cycling at NIFS: The Low-Impact, Calorie-burning Group Fitness Workout

Cycle-2Cycling is becoming one of the most popular trends in group fitness. Not only is it a great class to take for the cardio benefits and calorie burn, cycling is a great resistance-based workout that can also increase strength. Many cycling classes are tracked in two ways, by RPM or BPM. RPM stands for “repetitions per minute,” and BPM stands for “beats per Minute.” Each form is usually cued by an instructor to ride to a particular beat. Both are great options; which one to choose just depends on personal preference. If you like music, you might enjoy a beat-driven class more. If you enjoy competition, you might enjoy an RPM-style class more.

Not only can a cycling class burn up to 600 or 700 calories a session, cycling classes are also fun to participate in due to the motivation to push and work hard from the instructor and the fun music played in class. With each person being on their own bike, participants control their own resistance with guided cues from the instructor on approximately how much resistance to add. This makes the class a great option for all levels, since each individual is in control of their own resistance. Resistance is recommended based on the kind of track an instructor is teaching. For example, if the instructor is cuing sprints, they might also cue for lighter resistance so you can move as quickly as possible. If you are simulating a hill, you might be cued to add a lot of resistance to make you have to use more strength and power to “get up the hill.”

Benefits of Group Fitness Cycling Classes

Among the benefits of this group fitness class are the following:

  1. Low-impact cardio option
  2. Stress release
  3. Cardiovascular
  4. Muscular endurance

What to Know Before Your First Class

If you have not been to a cycling class before, have no fear! If you are on your way to a class, try to get there 10–15 minutes early. This gives you time to meet your instructor and learn how to set up your bike appropriately for your height. Usually a studio will have shoe rentals or bike cages to be worn with normal shoes. If you would like to purchase cycling shoes, you can find many different options online.

Cycling at NIFS

Cycling is offered daily at NIFS at a variety of times. Check out the Group Fitness Schedule to find a class that works with your schedule!

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This blog was written by Brittany Ignas, BS in Kinesiology, 200 Hour Yoga Alliance Certified, Stott Pilates Certified, and Fitness Coordinator. To find out more about the NIFS bloggers, click here.

Topics: NIFS cardio group fitness cycling calories endurance indoor cycling low-impact strength workout

Step Class: Step Up to a New Level of Fitness!

Step-new.jpgWhether you are 18 or 80, man or woman, looking to lose weight or simply maintain, step class just might be the perfect addition to your fitness program. Have you ever considered taking a step class? Perhaps you have found yourself thinking, "I'm not coordinated enough," or “that's too intense for me (or not intense enough"). Well, give me two minutes to change your mind.

Does It Burn Calories?

The bottom line is, stepping up and down off of a raised platform burns calories. In fact, it burns a lot of calories. According to Self magazine, stepping up and down off of a raised platform burns more calories than doing jumping jacks, split lunges, power squats, or speed skating for the same length of time. A great exercise for weight loss? YES! Great way to maintain weight? YOU BET!

Am I Coordinated Enough?

Maybe you’re thinking that you lack the required coordination. But the reality of it is, if you can march in place, you can do step. The basic step is just that: basic. Up, up, down, down. Of course that move would get boring pretty quickly, so we add music, rhythm, and variations on that basic move. While it helps to have a little rhythm (can you clap your hands to the beat of a song?), anyone can step. It might take a few classes to really get the hang of it, but it is quite doable, and FUN! Don't be intimidated!

There is a first time for everything. At some point, every single person in the class, including the instructor, attended their very first step class. I’m not gonna lie, you probably won't pick up every single thing in the first class you take, but let's face it: what would be the fun of mastering it in the first hour? Half the fun is seeing yourself improve, seeing your cardiovascular fitness level improve, and becoming more efficient overall (more work with less effort). Step will get you there!

STEP_COM-2018.jpg

Is It Too Intense?

You might be thinking that step would be too hard or too intense for you. While step is designed to be a challenging cardio workout, the intensity level can be adjusted in a number of ways to meet the needs of each participant.

  • The height of the platform is not uniform; with use of individual risers at each end, the platform can be set as low as just a few inches off the floor (or as high as 8–12 inches).
  • Another easy adjustment, which your instructor will show you, is to limit your range of movement with each step. As you become more comfortable with the format, you will be able to add intensity by increasing range of motion with the steps, and by adding arm movements to further increase your heart rate. Because of this, the challenge never ends. There is no plateau.

Is It Not Intense Enough?

On the flip side, maybe you are thinking step is not intense enough. Perhaps you’re thinking that only girls take step, or that you are too fit to benefit from it. Regardless of your fitness level, step can be a very challenging cardiovascular workout. It is a well-known fact that the US military utilizes step aerobics to improve our troops' agility, coordination, and endurance. If it's tough enough for our soldiers, then it's tough enough for me! In addition to step, I also teach Insanity, total-body conditioning, and kickboxing classes. Step meets or exceeds these other formats in intensity level and calories burned per hour.

Step is the perfect group fitness format because it accommodates all fitness levels. (And if you haven't tried group fitness, well that's a whole other conversation.) But in short, try it! The camaraderie and accountability among the participants, the music, and the FUN factor will have you hooked!

So, are you ready to take your fitness regimen to the next STEP? See you in class soon, soon, soon!

Yours in fitness,
Rachel

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This blog was written by Rachel Pfeiffer, ACE and AFAA Certified Group Fitness Instructor, and proud NIFS Step instructor since 1999. To learn more about the NIFS bloggers, click here.

Topics: cardio weight loss group fitness calories aerobic step class

March Is National Nutrition Month! 10 Tips for Healthy Eating

GettyImages-1024069556Every March, the American Academy of Nutrition and Dietetics celebrates National Nutrition Month. This campaign is intended to put the attention on the importance of making informed food choices and developing sound eating and physical activity habits. If you started out 2019 with resolutions or a goal to be healthier but have already fallen back into old habits, take a look at these 10 messages and use National Nutrition Month as an excuse to get back on track.

  1. Discover the benefits of a healthy eating style. Take notes on how you feel when you eat a balanced meal. Do you have more energy and are not as sluggish? Did you enjoy the fresh flavors from foods that aren’t processed or packaged?
  2. Choose foods and drinks that are good for your health. Each week, challenge yourself at the grocery store to try a new-to-you food or drink that is good for you. This will help expand your options when it comes to making healthy meals and snacks.
  3. Include a variety of healthful foods from all of the food groups on a regular basis. Aim for three food groups at every meal and two food groups at snacks. This will help increase the balance and variety of the foods you are eating.
  4. Select healthier options when eating away from home. Plan ahead. Check out the menu and see what you want to order before you arrive. Then try to balance your meal with only one higher-fat item and healthier sides, entrees, and beverages.
  5. Be mindful of portion sizes. Eat and drink the amount that's right for you, as MyPlate encourages us to do. Use your hand to guide your portion sizes! Your fist is the size of a serving of fruits, veggies, and grains. Your palm is the size of a serving of meat. Your thumb is the size of a serving of oil.
  6. Keep it simple. Eating right doesn't have to be complicated. Look at your plate and half of it should be filled with fruits and veggies, one-fourth with whole grains, and one-fourth with lean protein. Sprinkle in some healthy fat and dairy, too!
  7. Make food safety part of your everyday routine. Wash your hands and your produce. Don’t cross-contaminate your raw meat, and cook foods to their proper temperatures to avoid any food safety issues.
  8. Help reduce food waste by considering the foods you have on hand before buying more at the store. Make a meal plan based on what foods you have and then create a shopping list to fill in the holes. This will help reduce waste and save you money on your food bill, too!
  9. Find activities that you enjoy and be physically active most days of the week. What did you like to do as a kid? Ride your bike? Dance? It never felt like exercise then, so find something you enjoy doing and it will be something you will look forward to doing daily.
  10. Consult the nutrition experts. Registered Dietitian nutritionists can provide sound, easy-to-follow, personalized nutrition advice to meet your lifestyle, preferences, and health-related needs. NIFS has Registered Dietitians that are here to help! Check out our website for more information!

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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: NIFS nutrition resolutions healthy eating new year's dietitian food safety fruits and vegetables portion control food waste dining out