NIFS Healthy Living Blog

As we head into late summer, balancing a busy schedule with healthy eating can be difficult. Here are three quick and easy dinner recipes you can make in less than 30 minutes, giving you more time for fun summer activities! 

Shrimp Sushi Bowl

Servings: 4

5 TB light mayonnaise
2 tsp red curry paste
10 ounces (2 standard packages) frozen riced cauliflower
3 TB sesame oil 
1½ lbs uncooked shrimp, peeled and deveined 
2 garlic cloves, minced
1 tsp salt 
1 medium ripe avocado, seeded, peeled, and sliced 
1 medium cucumber, sliced
½ cup julienned carrots 
2 green onions, thinly sliced
1 lime, sliced into wedges 

1. In a small bowl, mix mayonnaise and red curry paste.
2. Prepare riced cauliflower according to package directions.
3. In a large skillet, heat oil over medium heat. Add shrimp and cook until pink, or about 5–7 minutes. Add garlic and salt and cook for 1 additional minute. Remove from heat. 
4. Divide cauliflower among 4 bowls. Top each bowl with shrimp, avocado, cucumber, carrot, and green onion. Drizzle each bowl with curry mayonnaise mixture and garnish with lime.

Nutrition Facts: 377 calories, 22g total fat (3.5g saturated fat), 14g carbohydrate (5g fiber, 4g sugar) and 32g protein.

Grilled Zucchini Hummus Wrap (Vegan)

Servings: 2

1 zucchini, sliced 
Salt and pepper, to taste 
1 TB olive oil 
1 medium tomato, sliced (or 1 handful cherry tomatoes)
⅛ cup sliced red onion
1 cup kale
2 slices white cheddar cheese 
2 large tortillas 
4 tablespoons hummus (any flavor)

1. Heat a skillet over medium heat. 
2. Toss zucchini in olive oil and sprinkle with salt and pepper. Add to skillet and cook for 3 minutes before flipping and cooking for an additional 2 minutes. 
3. Remove zucchini from skillet and reduce heat to low. Heat tortillas one at a time in skillet for 1 minute each. 
4. Remove tortillas from skillet and assemble wraps with sliced zucchini, tomato, onion, kale, 1 slice of cheese, and 2 TB hummus. Wrap tightly and serve. 

Nutrition Facts: 366 calories, 20g total fat (6g saturated fat), 660mg sodium, 38g carbohydrates (7.5g fiber, 6g sugar), and 13.5g protein. 

Chicken and Cucumber Lettuce Wraps with a Simple Peanut Sauce 

Servings: 4 (2 lettuce wraps per serving) 

¼ cup creamy peanut butter 
2 TB low-sodium soy sauce 
2 TB honey 
2 TB water 
2 tsp toasted sesame oil 
2 tsp olive oil 
3 scallions, sliced (separate whites and greens) 
1 Serrano pepper, seeded and minced 
1 TB minced fresh ginger 
2 tsp minced fresh garlic 
16 ounces ground chicken breast 
1 cup diced jicama 
16 Bibb lettuce leaves 
1 cup cooked brown rice 
½ medium English cucumber, thinly sliced 
½ cup fresh cilantro 
lime wedges, for serving

1. Whisk peanut butter, soy sauce, honey, water, and sesame oil in a small bowl. 
2. In a large nonstick skillet, heat olive oil over medium heat. Add scallion whites, Serrano pepper, ginger, and garlic and cook until slightly soft, or about 2 minutes. Add chicken and cook until cooked through, about 3–4 minutes. 
3. Add the peanut sauce to the chicken mixture and cook until sauce has thickened, about 3 minutes. Remove from heat and stir in jicama and scallion greens. 
4. Prepare lettuce wraps by dividing rice, chicken mixture, cucumber, and cilantro among the each lettuce leaves. Serve with lime wedge garnish. 
5. Nutrition Facts (per 2 lettuce wraps with sauce): 495 calories, 19g fat (4g saturated fat), 400mg sodium, 39g carbohydrates (6.5g fiber, 14g total sugar, 8.5g added sugar), 44g protein. 

This blog was written by Lindsey Recker, MS, Registered Dietitian. To learn more about the NIFS bloggers, click here.

In my last blog post, I wrote a little bit about the benefits of taking ice baths and cold plunges. Very similar in benefits, but on the opposite end of the spectrum, is the scorching room that is a sauna. And like the ice baths, I think there is a case to be made for incorporating saunas into your everyday routine.

What Are Saunas?

To start off, let’s talk a little bit about what exactly saunas are. Saunas are simply heated and enclosed wood-lined rooms that offer many different therapeutic benefits. Mainly they can be quite relaxing in the heat and help with sore and aching muscles as well as releasing perspiration as a way to cleanse the body of impurities.

The history and use of saunas as a therapeutic modality can be traced back to Finland. Starting in the 12th century, saunas began to appear as a log building in which rocks were heated with a fire, and the smoke was released through a small opening in the building. After the smoke cleared, one would enter the sauna and it would remain hot for about 3–4 hours. These saunas were revered by the Finnish people, and are still a big part of their culture to this day.

The Benefits of Saunas

Since saunas have been around for so long, their benefits have been studied time and time again. They have been found to relieve stress thanks in part to the release of endorphins that occurs in the heat. The heat can also help with blood flow and muscle relaxation as the blood vessels expand in the heat. Anecdotally, many have reported that saunas are instrumental in their daily routines and mental health: a place of solitude and a place to truly, deeply relax.

The Risks of Saunas

You should, however, consider the risks of sauna use. Mainly when you’re in the heat, there is a risk for blood pressure to drop. Saunas also carry a risk of dehydration due to the sweating they cause. Due to the intense heat that is present inside a sauna, limit sauna use to 10–15 minutes and drink plenty of fluids before and after.

In conclusion, there are many benefits to the use of saunas and getting in the high heat. There are many different techniques you can use and there is no right way to use a sauna—just do what you feel most comfortable with and are able to tolerate. It’s a great tool to utilize and get your sweat on!

This blog was written by Ricky Rocha, Health Fitness Specialist. To learn more about the NIFS bloggers, click here.

Sometimes you might think you’re doing the right things (or at least not really wrong things) when it comes to healthy eating. But those habitual behaviors might actually cause you to consume more food and calories.

Not-So-Healthy Habit #1: Eating Too Quickly

You might have heard that it takes approximately 20 minutes for your body to send a signal to your brain that it is full. While the exact amount of time likely varies from person to person and the amount of food consumed, it is typically true that satiety doesn’t occur immediately after consuming something. Therefore, if you’re still hungry right after after eating something, you should allow yourself a few minutes to see whether satiety kicks in, or if you truly are still hungry. Additionally, eating too quickly can cause you to swallow air, which may result in GI discomfort such as gas or bloating, and also poses a risk for choking.

THE FIX: To help slow down the rate at which you eat, try taking smaller bites, chewing more slowly and thoroughly, putting your utensil down between bites, including sips of water between bites, and making conversation throughout the meal if eating with others.

Not-So-Healthy Habit #2: Skipping Meals

Overeating can also result from skipping meals or following irregular eating patterns. For example, some individuals may use compensatory thinking after skipping meals, such as, “I didn’t eat anything all day, so it is okay for me to eat whatever I want tonight.” Similarly, skipping meals may lower your inhibitions, making it more likely for you to choose unhealthier food options. Skipping meals can disrupt your metabolism, blood-sugar levels, and mental and physical performance.

THE FIX: To prevent skipping meals, it’s important to establish a regular eating schedule. There is no “one-size-fits-all” perfect eating regimen: three meals a day may suffice for some, while others prefer five or six “mini meals” or snacks. If an irregular appetite is the issue causing you to skip meals, try eating smaller, more frequent meals throughout the day. If you find that time is the problem, plan your meals and snacks in advance (for example, the night before) and keep plenty of portable snacks on hand (such as granola bars, apples, oranges, and trail mix).

Not-So-Healthy Habit #3: Eating While Distracted

Similar to when an individual eats too quickly, eating while distracted may interfere with the body’s ability to signal satiety to the brain, thus increasing the odds of overeating. If you aren’t focusing on what you are eating and how you feel while you are eating, you might not recognize when you’ve had enough.

THE FIX: The next time you’re eating a snack or meal, be sure to sit down in a quiet, comfortable setting and unplug from all distractions such as your cell phone, computer, or TV.

Not-So-Healthy Habit #4: Over-restricting Intake

Over-restricting your intake can also lead to overeating. For many people, the idea of not being able to have something only makes them want it more. The same is true with food. Restricting certain food groups can also restrict certain nutrients that your body needs to function properly. For example, when an individual aims to restrict all carbohydrates, they are also restricting the good components of carbohydrates, such as fiber, vitamins, and minerals.

THE FIX: Instead of banishing the foods you love and depriving yourself of them, try allowing yourself to have them more frequently—just in moderation. For example, if you’re someone who finds yourself swearing to never eat ice cream again at the top of every week, only to find yourself indulging in an entire pint by Friday, try allowing yourself a small bowl or serving of ice cream several times each week to satisfy your cravings.

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If you’re working on practicing healthy eating, try to be mindful about your eating habits, plan ahead, and give yourself some grace.

This blog was written by Lindsey Recker, MS, Registered Dietitian. To learn more about the NIFS bloggers, click here.