NIFS Healthy Living Blog

As the seasons shift and fall settles in, it’s the perfect time to take advantage of the bountiful seasonal produce that boosts your nutrition and supports an active lifestyle. The cooler weather and fresh produce available at this time of year provide not only a delicious variety but also essential nutrients that help you stay energized, strong, and healthy. Whether you’re training for a race, hitting the gym, or simply maintaining your fitness routine, embracing fall produce can give your body the fuel it needs.

Power Your Workouts with Root Vegetables

Fall brings with it an abundance of root vegetables like sweet potatoes, carrots, and beets, which are excellent sources of complex carbohydrates. These carbs provide slow-releasing energy, perfect for fueling your workouts and helping you power through longer sessions without the dreaded energy crash. Sweet potatoes, for instance, are packed with vitamin A, fiber, and potassium—ideal for supporting muscle function and recovery.

Roasted root vegetables can be a simple yet satisfying addition to any meal, offering both nutrition and comfort as the weather cools. Try incorporating them into your pre-workout meals to ensure you have the energy reserves needed for optimal performance.

Fiber-Rich Apples and Pears to Keep You on Track

Apples and pears are at their peak in the fall and are not only tasty but also rich in fiber. Fiber is crucial for keeping your digestive system running smoothly, especially as you increase your nutrient intake to fuel an active lifestyle. The natural sugars in apples and pears can provide a quick energy boost, making them great snack options before or after a workout.

For an easy, on-the-go snack, pair sliced apples or pears with a source of protein like nut butter. This combination will help you stay full longer while giving you the fuel you need to support muscle repair.

Pumpkin for Immune-Boosting Benefits

Pumpkin is a quintessential fall vegetable that offers more than flavor for your lattes. It’s packed with beta-carotene, which your body converts to vitamin A, supporting immune health, vision, and skin integrity. As cold and flu season approaches, adding pumpkin to your diet can give your immune system the extra support it needs. Additionally, pumpkin is rich in vitamin C, another key nutrient that boosts immunity and helps reduce inflammation after intense physical activity.

Add pumpkin puree to soups, stews, or even smoothies to easily increase your intake of this seasonal powerhouse.

By embracing fall’s rich selection of fruits and vegetables, you can not only enjoy the flavors of the season but also fuel your body with the nutrients it needs to maintain an active lifestyle. Whether it’s the sustained energy from root vegetables, the digestive support from apples and pears, or the immune boost from pumpkin, fall produce offers an array of benefits to keep you healthy, strong, and ready for anything.

Looking to optimize your nutrition this season? Connect with a nutritionist at the National Institute for Fitness and Sport (NIFS) to develop a personalized fall meal plan that fuels your fitness goals. Our experts can help you maximize the benefits of seasonal produce while ensuring you get the right nutrients for your active lifestyle. Schedule your consultation today and start fueling your body for success!

What is DEKA?

From the creators of the Spartan Race, DEKA is the ultimate test of strength, endurance, and grit. Known as the "Decathlon of Functional Fitness," DEKA is quickly gaining popularity in the fitness community.

The word "DEKA" comes from the Greek term meaning "ten," representing the ten zones of the competition. It’s inspired by the ancient Greek decathlon, which tested overall athleticism. However, what sets DEKA apart from other functional fitness competitions is its accessibility for every skill level. Before fitness became synonymous with bodybuilding, protein shakes, and Pilates classes, it was simply a means of "survival." People engaged in fundamental movements like lifting, carrying, pushing, pulling, jumping, climbing, as well as rowing, skiing, and cycling. DEKA integrates these primal movements into its design, making it a great option if you’re looking for a new competition to train for.

DEKA Format and Zone Sequence

The DEKA competition consists of 10 zones, which progressively increase in difficulty, focusing on full-body movements towards the end.

• ZONE 1: 30 RAM Alt Reverse Lunges
• ZONE 2: 500M Row
• ZONE 3: 20 Box Jumps/Step Overs
• ZONE 4: 25 Med Ball Sit-Up Throws
• ZONE 5: 500M Ski Erg
• ZONE 6: 100M Farmer’s Carry
• ZONE 7: 25C Air Bike
• ZONE 8: 20 Dead Ball Wall Overs
• ZONE 9: 100M Tank Push/Pull
• ZONE 10: 20 RAM Burpees

These zones are based on fundamental functional movements, making them easy to learn without requiring extensive instruction. Whether you’re looking to improve endurance, learn new movements, test your athleticism, or simply get moving, our DEKA classes at NIFS are the perfect fit for you!

As university life picks up speed, maintaining a balanced diet can often fall by the wayside. Between classes, study sessions, and social activities, it’s easy to grab whatever is convenient. However, good nutrition is essential not only for keeping your energy levels up but also for enhancing your academic performance, supporting mental focus, and maintaining overall health. Here are some practical tips on stocking your dorm or apartment with nutritious, affordable, and convenient foods.

Power Up with Protein

Protein is key for staying full and supporting muscle recovery, especially if you’re hitting the gym. Here are a few budget-friendly, protein-rich foods that are easy to store and prepare:

1. Greek Yogurt: A versatile, protein-rich option, Greek yogurt is great for breakfast or a post-workout snack. Choose plain varieties to avoid added sugars, and mix in fresh fruit or granola for added flavor and nutrients.

2. Canned Tuna or Salmon: These are affordable, shelf-stable sources of protein. Mix with light mayo, mustard, and veggies for a quick meal, or stuff into a whole-grain pita.

3. Eggs: Eggs are a cost-effective protein source. Hard boil a batch at the start of the week for easy grab-and-go snacks, or cook up an omelet loaded with veggies for a nutritious meal.

Color Your Plate

Including a variety of colorful fruits and vegetables in your diet ensures you’re getting a range of vitamins, minerals, and antioxidants. Here are some options that are easy to keep on hand:

1. Baby Carrots and Hummus: A crunchy, satisfying snack that pairs well with hummus, which also provides a bit of protein and fiber.

2. Frozen Berries: Just as nutritious as fresh, frozen berries are perfect for smoothies, yogurt toppings, or thawing for a quick snack.

3. Spinach and Mixed Greens: Pre-washed greens are a convenient base for salads or can be added to sandwiches, wraps, or smoothies for an extra nutrient boost.

Quick and Easy Meal Ideas

When time is tight, having simple meal options can help you avoid less healthy choices:

1. Overnight Oats: Combine rolled oats with Greek yogurt or milk and add your favorite toppings like nuts and berries. Prepare it the night before for a quick, ready-to-eat breakfast.

2. Protein Smoothies: Blend protein powder, spinach, frozen berries, and a banana with milk for a quick, nutritious meal.

3. Whole-Grain Wraps: Keep whole-grain tortillas on hand for easy wraps. Fill with lean protein like turkey, mixed greens, and veggies, and add a spread of hummus or avocado for healthy fats.

Budget-Friendly Tips

Eating well on a budget is possible with a few smart strategies:

1. Buy in Bulk: Bulk items like oats, rice, and nuts are often cheaper and can be stored for long periods.

2. Shop Seasonal Produce: Seasonal fruits and vegetables tend to be less expensive and more flavorful. Check out local markets or the produce section for deals.

3. Frozen Options: Frozen fruits and vegetables are often more affordable than fresh and retain their nutritional value. They’re perfect for quick, healthy meals.

By keeping your dorm or apartment stocked with these nutritious, budget-friendly options, you’ll be better prepared to fuel your body and mind for the demands of university life. Remember, healthy eating doesn’t have to be complicated or expensive—a little planning can go a long way.

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