NIFS Healthy Living Blog

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.

***

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.

It’s no secret that our emotions impact what we eat, when we eat, and how much we eat. In fact, sometimes it seems that the strongest cravings hit when our emotional and mental well-being is at its weakest. Emotional eating is a way to, in the short term, relieve or suppress negative feelings, such as sadness, stress, anger/frustration, or boredom. However, emotional eating can also lead people to make poor choices, such as skipping or forgetting meals, consuming fast food frequently, or consuming alcohol or caffeine in excess, all of which may have health consequences, including unintentional weight gain.

To help prevent emotional eating, focus on the following steps.

Identify the difference between emotional hunger and physiological hunger.

Emotional hunger typically comes on suddenly with an urge to resolve the “hunger” quickly, often involves a desire for a specific type of food or food group, and usually results in overeating. In contrast, physiological hunger tends to be more gradual, allows us to stop eating when we are full, and doesn’t typically cause guilt that is experienced with emotional hunger.

Establish a healthy eating routine.

Aim to eat two to three well-rounded meals each day. Meals don’t have to be complicated: the easier and quicker, the better. Try pairing a protein source (chicken, salmon, ground turkey or lean beef, and so on) with various grilled, roasted, or steamed vegetables and seasonings and sauces of your choice for a quick, inexpensive, and easy meal.

Ensure you’re consuming enough of the right foods. Consume plenty of fruits, vegetables, whole grains, lean proteins and low-fat dairy products while limiting your intake of highly processed foods, added sugars, salt/sodium, and alcohol. Talk with a registered dietitian to develop a healthy eating routine that meets your individualized needs while helping manage causes and symptoms of emotional eating.

Manage your overall stress.

There is evidence to suggest that increased cortisol, the hormone released during stress, may result in an increased appetite, leading to overeating and potential weight gain. Rather than turning to food for comfort, be sure to control stress by journaling, exercise, practicing mindfulness/meditation, and/or social support.

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

Thousands of sports nutrition supplements are touted to improve strength, endurance, and a variety of other athletic factors. But do they work and are they necessary? Below are some of the most common supplements advertised for athletes, as well as what they do, how well they work, and how much is safe to supplement. It’s important to note that you should always consult your physician or a registered dietitian specializing in sports medicine before starting any new supplement.

Beta-alanine

During intense exercise, your muscles produce lactic acid, which can reduce muscular force and cause fatigue. Beta-alanine, an amino acid, produces carnosine, a molecule that can help reduce the buildup of lactic acid, which has shown to produce small performance improvements in sports that require high-intensity, intermittent effort over short periods, such as swimming, hockey, and football in some studies; however, its efficacy for endurance activities such as cycling and running isn’t clear.

In healthy adults, beta-alanine supplementation is generally safe. The most common side effect reported is paresthesia, a tingling or burning sensation in the upper body, typically lasting 60–90 minutes after consumption. If you’re interested in supplementing with beta-alanine supplements, the International Society of Sports Nutrition recommends taking 4 to 6 grams each day (1 to 2 grams at meals) for at least 4 weeks.

BCAAs

Leucine, isoleucine, and valine make up the branched-chain amino acids (BCAAs), which are used to provide energy to the body during exercise and might also stimulate protein synthesis in exercised muscle. Short-term studies have shown that BCAA supplementation might enhance overall muscle mass and strength during training, but it is unclear if BCAAs are more effective than any other high-quality protein supplement. While supplementation of up to 20 grams/day in divided doses is generally safe according to the NIH, it is not always necessary because most individuals can take in adequate amounts by consuming plenty of complete proteins that provide all of the essential amino acids together, like meat, poultry, fish, eggs, and dairy products.

Carnitine

Carnitine is a compound thought to help preserve muscle glycogen and spare the use of amino acids during exercise so that they are available for new protein synthesis. The research available to support the effectiveness of supplementation is limited, however, and available evidence is mixed. Additionally, healthy individuals do not need to consume carnitine from food or supplements because it is synthesized sufficiently by the body itself.

Creatine

Creatine is a compound produced naturally in the body (about 1 gram/day), and obtained nutritionally by consuming animal-based foods or supplements, that is stored in the muscles and used for energy. Most sports experts agree that supplementing with creatine is generally safe and can improve certain types of performance, specifically those that involve repeated short bursts of intense intermittent activity (like sprinting or weightlifting), but tend to have little value for endurance exercises, such as cycling, swimming, or long-distance running. For optimal results, experts recommend taking in at least 20 grams of creatine per day (4 doses of 5 grams) for between 5–7 days, before decreasing to a maintenance level of around 3 to 5 grams total daily. Creatine monohydrate is the form most commonly used, recommended, and studied.

The Bottom Line

The supplements discussed above are generally safe when used in the recommended amounts. Many of them are unnecessary for healthy people who consume the correct nutrients. Again, always consult your physician or a dietitian specializing in sports medicine before starting any new supplement.

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

You’ve probably heard the saying that “not all carbohydrates are bad,” but how do you differentiate between good and not-so-good for you? When it comes to carbohydrates, in order to identify which type is best, it’s important to first understand the three different types of carbohydrates: sugar, fiber, and starch.

Sugar

Sugar is one of the most well-known types of carbohydrates, and more often than not, it gets a bad rap. But did you know that not all sugars are unhealthy? There are two main types of sugars: naturally occurring sugars and added sugars. Naturally occurring sugars are those found in milk or fruit, whereas added sugars are sugars and sweeteners added during processing to enhance the flavor or quality of the food. These sugars typically offer no nutritional benefit (vitamins, minerals, etc.), but they do provide calories, which is why most health professionals suggest consuming them in moderation.

The Dietary Guidelines for Americans recommend no more than 10% of your daily calories come from added sugars. For perspective, if you consume around 2,000 calories per day, you should shoot for less than 50 grams of added sugars each day. Unlike added sugars, there is no set recommendation for how many grams of naturally occurring sugars one should consume.

You can find out the number of total and added grams of sugar by looking at the Nutrition Facts label on the product. As an example, if a food has 10 grams of total sugars and 1 gram of added sugars, you can assume that 9 of those grams of sugars are naturally occurring.

Fiber

Fiber is an indigestible carbohydrate that moves through the gastrointestinal tract mostly intact, speeding up gastrointestinal transit and providing bulk to the stool. Not only does fiber keep you regular, but it also makes you feel satisfied for longer after eating and is known to aid in healthy cholesterol levels. Fiber is found in fruits and vegetables, especially those with skins and seeds; beans and legumes; nuts and seeds; and whole grains, like whole-wheat pasta, whole-grain bread, and whole-grain cereal. It is estimated that more than 90% of women and 97% of men do not meet their recommended daily fiber intake, which is around 14 grams for every 1,000 calories consumed each day (for example, 28 grams for a 2,000-calorie/day diet).

Eating too much or too little of fiber can have unwanted side effects, primarily related to the gastrointestinal tract, such as constipation, gas and/or bloating. When increasing your fiber intake, it is important to do so slowly and to drink plenty of fluids to avoid gastrointestinal discomfort.

Starch

Starches are complex carbohydrates that, like sugars, are broken down and turned into glucose, the body’s primary source of energy. Starches are present in most carbohydrate-containing foods, but foods with an especially high starch content include wheat, corn, beans, peas, and potatoes. When looking at a Nutrition Facts label, you may notice that the number of grams of carbohydrates and fiber don’t add up to the number of total carbohydrates listed. For example, a food item may contain 30 grams of carbohydrates, but only 2 grams of fiber and 5 grams of sugar. This means that 23 grams of carbohydrates come from starches. Similar to added sugars, there is currently no specific recommendation for how many grams of starch to eat each day, rather, how many grams of total carbohydrates you should aim for daily.

Final Notes

Overall, it is important to obtain a healthy balance of each type of carbohydrate, while focusing on limiting highly processed starches, like white breads and pastas, and added sugars. The most recent Dietary Guidelines for Americans suggest obtaining 45% to 65% of your daily calories from all carbohydrates. One gram of carbohydrate contains 4 calories, so if you follow a 2,000-calorie/day diet, you should aim for anywhere between 225 to 325 grams of carbohydrates daily, with less than 50 grams of added sugars and at least 28 grams of fiber. However, a 2,000-calorie diet is not for everyone, so speak with a Registered Dietitian nutritionist to obtain your individualized recommendations.

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

Did you know studies have shown that the average adult gains 0.88 to 1.98 pounds during the holiday season, starting the last week of November and through the first or second week of January? For many, this doesn’t come as a surprise, especially as we tend to become more sedentary due to the weather changes and often experience an increase in temptation due to frequent holiday gatherings that focus on food, limited edition “holiday” menu items, and more. This holiday season, set yourself up for success by following these dieting “dos” and “donts” during the month of December.

DON’T: Expect your diet to be perfect during the holidays.
DO: Plan and prepare for temptation and offsets.

Let’s be realistic. There are very few, if any, people who have a perfect diet, let alone during the holidays. The holidays are a time of celebration, with food and alcohol often taking center stage at these events. It’s important to expect and prepare for temptation and to have a plan of action for practicing moderation throughout the month. Check out these 10 Simple Ways to Stay Healthy While Celebrating the Holidays for guidance on doing so.

DON’T: Skip meals to make room for your holiday meal (or alcohol).
DO: Eat a balanced diet, no matter the day, and practice portion control.

Many people attempt to skip meals to “save up” calories for heavier meals, desserts, and alcohol; however, this approach often leads to binge eating. Instead of cutting out certain foods or practically starving yourself to make up for a big meal, stick to your normal healthy eating habits or regimen and practice moderation and portion control when consuming foods rich in calories, saturated fat, sodium and sugar.

DON’T: Overdo it with the high-calorie, high-sugar “seasonal” beverages.
DO: Opt for a smaller size or customize your drink to make it healthier for you.

Did you know a grande (16 oz) Peppermint Mocha from Starbucks® contains 440 calories, 54 grams of sugar, and 16 grams of fat? Practice moderation by ordering a tall (8 oz) with only 240 calories, 28 grams of sugar, and 10 grams of fat. Or, try customizing your drink to make it healthier by asking that your drink be made with nonfat or plant-based milk, fewer pumps of sweetener/syrup, or without toppings (such as whipped cream or chocolate shavings), all of which can save up to hundreds of extra calories!

DON’T: Skip out on exercise because it’s cold or snowy.
DO: Opt for indoor exercise!

Don’t have a gym membership? Try a free online exercise video (there are TONS on YouTube) or head to a large indoor space that allows for 10 to 15 minutes of walking, such as a mall or large department store.

DON’T: Give up after one bad day.
DO: Wake up the next day, forgive yourself, and start over.

One bad day doesn’t undo all of the progress you’ve made and won’t prevent you from having success in the future. After a poor day (or two) of eating, don’t give up or put off your goals until the next week. Instead, wake up the next day, show yourself some forgiveness, and make a plan for getting back on track.

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

As the weather turns colder and we spend more time indoors, viruses will become more active among the population. Healthy eating can help you boost your immunity. Here are five of the top choices for fighting colds and flu with food.

Citrus Fruits

Oranges, clementines, lemons, and grapefruits are all excellent sources of vitamin C, an antioxidant that helps protect immune cells from oxidative stress during the early stages of an immune response. Research has shown that a deficiency of vitamin C can result in impaired immunity and a greater susceptibility to infection.

Fatty Fish

Fatty fish, such as sockeye salmon and rainbow trout, are often great sources of Vitamin D, a nutrient that plays a role in innate and adaptive immune responses. One study found that vitamin D supplementation resulted in a 42% decrease in the incidence of influenza infection, while another study revealed individuals with lower serum vitamin D levels were more likely to self-report recent upper respiratory tract infections when compared to individuals with sufficient vitamin D levels.

Nuts, Seeds, and Plant-based Oils

Nuts, seeds, and plant-based oils are high in vitamin E, an antioxidant that has been shown to enhance immune response and confer protection against several infectious diseases. These foods are also high in omega-3 fatty acids, which may help strengthen your immune cells, although more research is still needed to fully support these claims.

Sweet Potatoes

Sweet potatoes and other red or orange fruits and vegetables are typically high in vitamin A, which plays a crucial role in the maintenance of the human immune system. Vitamin A supplementation has been shown to have a therapeutic effect on diseases transmitted through the respiratory tract, such as pneumonia. For reference, one sweet potato contains 156% of your daily vitamin A requirements.

Oysters

Three ounces of raw oysters provides 291% of your daily zinc needs. Zinc helps the immune system function properly and also has wound-healing properties. Studies have shown that a zinc deficiency is associated with severe immune dysfunction.

***

Eating the preceding types of foods can help you strengthen your immune system against the annual winter onslaught of colds and flu. If you’d like more help planning a healthy diet, schedule a NIFS nutrition coaching session.

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

With inflation at a 40-year high and grocery costs up close to 11% compared to 2021, saving money at the store has become a priority for many. However, when trying to save money at the store, many individuals cut back on the pricier yet healthier items, such as fruits, vegetables, and lean protein sources. But you don’t have to do that! Here are some tips and tricks for maintaining a healthy diet while shopping smart and saving money at the store.

• Have a grocery store game plan. Make a list of the meals and snacks you plan to eat throughout the week and the foods you will need to make them. Sticking to this list will help prevent you from buying things you do not need, which often results in wasted food and money.
• Join your store's loyalty or rewards program. Often these programs are free and automatically apply savings at checkout, requiring minimal effort from you.
• Buy “in-season” and “local” fruits and vegetables when possible. Fruits and vegetables that are local or in season are typically cheaper to produce and ship, resulting in a lower price for the consumer compared to hard-to-find or out-of-season produce. See what produce is currently in season at the USDA website.
• Buy frozen. If you have freezer space available, purchase frozen fruits and vegetables without added salt or sauces. Typically frozen fruits and vegetables are just as healthy as fresh and are a fraction of the cost.
• Buy canned fruits and vegetables. When purchasing fruits, try to buy those that are packaged in 100% fruit juice. When purchasing vegetables, look for those that have “no salt added” listed on the label, or simply rinse prior to preparing/cooking to help wash off some of the salt added for preservation.
• Grow your own! Grow your own fruits, vegetables, and herbs to cut back on packaging costs.
• Buy fresh. Check the “sell by” or “best by” date to ensure you are buying the freshest items.
• Compare your options. Compare and contrast different sizes and brands to find the most cost-effective option. Looking at the “price per unit” can help you find the best deal.
• Buy in bulk. When you know a certain food or drink will get used, buy in bulk or purchase value- or family-sized items. For produce and meat, anything that isn’t used can be frozen for later use.

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

Vacation is supposed to be fun, enjoyable, and relaxing. When it comes to weight loss attempts or making healthy choices in general, however, traveling can be a challenge. Here are some of our RD’s best tips for healthy eating when traveling or on vacation.

• Pack your own snacks. If you’re road-tripping, instead of stopping at gas stations, convenience stores, or fast-food restaurants, pack a cooler with healthier alternatives, such as fresh fruit, washed and ready-to-eat veggies (carrots, cucumbers, celery, etc.), homemade sandwiches, protein and/or high-fiber granola bars, or single-serving yogurt cups or cheese sticks.
• Eat at home. If your vacation home or hotel has kitchen access, be sure to make use of it! Instead of eating out for each meal, which is not only expensive but also typically provides more calories, fat, and sodium, try preparing something for yourself at home.
• Move more. If possible, incorporate physical activity into your trip. No, this doesn’t mean you have to get a weeklong gym membership for your vacation; rather, spend time walking along the beach, riding bikes, or participating in another physical activity. If you’ll be on the road, be sure to walk around or stretch when you stop to rest.
• Stay hydrated. Bring a refillable water bottle with you on your trip to save money and stay hydrated, especially if you’re traveling somewhere with a lot of sun or high temperatures.
• Be mindful. Vacation shouldn’t be an excuse to overdo it, however; you should still enjoy yourself! Instead of indulging at each opportunity, perhaps limit yourself to indulging in a special or sweet treat just once a day.
  
  

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

We all know it’s essential to stay hydrated in the summer, and that the best way to do so is by drinking plenty of water. But is there a certain type of water, such as “alkaline” water, that offers better hydration? Here’s what our Registered Dietitian has to say.

Alkaline vs. Acid

Alkaline water is typically fortified with small amounts of “alkalizing” minerals such as calcium, magnesium, potassium, and/or sodium in order to increase its pH, making it less acidic. The pH scale is used to specify the acidity or basicity (alkalinity) of a water-based solution. The pH scale ranges from 0, highly acidic, to 14, highly basic. For perspective, some everyday liquids and their respective pHs include

• battery acid (pH = 0)
• tomato juice (pH = 4)
• baking soda (pH = 9)
• bleach (pH = 13)

Pure water has a pH of 7, alkaline water typically has a pH of 8 or 9.

The Hypothesis

Some individuals hypothesize that drinking water with a higher pH than that of the body’s blood (between 7.35 and 7.45 for healthy individuals) can help decrease acidity in the body by raising its overall pH. However, the pH of the body is tightly regulated by our kidneys and lungs, and excessive acid buildup is unlikely, unless an underlying health condition is present, such as kidney or respiratory failure, severe infection, uncontrolled diabetes, or physical muscle trauma. Even in cases such as these, a lot more would need to be done than drinking water with a slightly higher pH than that of the body. With a pH of closer to 2–3, stomach acid likely neutralizes the water immediately, regardless of how high its pH is. And even if the extra “alkaline” in alkaline water was able to make it into our bloodstream, it would quickly be filtered by our kidneys and removed from the body by way of our urine.

Is It Safe?

Overall, alkaline water is still water; therefore, it is generally safe for consumption and serves its main purpose: to hydrate you. However, any out-of-the-ordinary health benefits boasted on the label are likely just a marketing tactic. Nevertheless, alkaline water is a great choice for hydration, especially when compared to sugary, high-calorie beverages such as soda, sugary sports drinks, and/or juice. Be sure to stay hydrated this summer by drinking plenty of water—alkaline or not!

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

Did you know it is estimated that food loss and food waste account for more than 8 percent of total human-made greenhouse gas emissions, a leading driver of climate change? According to the US Department of Agriculture (USDA), it is estimated that 30–40 percent of the food supply (130 billion pounds of food) goes to waste each year. Additionally, the United Nations has claimed that if global food waste were able to represent its own country, it would be the third largest greenhouse gas emitter, following China and the US. Fortunately, you can help cut back on your personal food waste by reducing, reusing, and recycling your leftovers. Here’s how.

Reduce

Reduce your meat consumption. Animal agriculture is a leading cause of deforestation. Additionally, in the US, livestock and their waste are the largest contributor of methane, a greenhouse gas that has a significantly larger impact on our planet than carbon dioxide.

You can also reduce your consumption of “exotic” or hard-to-find fruits and vegetables and choose those that are locally grown or in season. Check out what fruits and vegetables are currently in season in the USDA Seasonal Produce Guide.

• You can also do things to reduce your food and food packaging waste.
• Plan a list for the grocery store to avoid purchasing more food than you need.
• Choose paper or cardboard packaging rather than plastic.
• Opt for items available in bulk and limit single-use containers and packaging.
• Purchase reusable sandwich or snack bags rather than single-use plastic bags.
• Learn how to properly freeze foods, rather than throwing away leftovers or unused foods.

Reuse

Reuse leftover food. You can find some tips and tricks for reusing leftovers at the Move for Hunger website.

Use plastic water bottles more than just once. Or purchase an aluminum reusable water bottle to eliminate your plastic waste while keeping your drink cool.

Reuse shopping bags as trash can liners, animal waste bags, or fillers for shoes/purses to help them maintain their shape. Or you can purchase reusable shopping bags for your grocery trips to significantly cut back on your plastic waste.

Recycle

Recycle your food waste by composting. Turn your leftover fruits, vegetables, coffee grounds, nutshells, newspaper, and more into soil for growing plants, perhaps even those that you can eat. Visit the US Environmental Protection Agency’s guide to Composting at Home.

Recycle paper and plastic products, when and where possible. If you’re not able to add something to the recycling bin, consider other ways you can utilize it.

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