NIFS Healthy Living Blog

“What should I have to eat?” It’s a question most of us ask ourselves multiple times a day, and answering it so often can lead to decision fatigue, followed by impulsive and often poor or expensive food choices. But what if you only had to answer it once a day, or better yet, once a week? It’s possible with better meal planning and preparation. However, when considering meal prepping and planning, many people get overwhelmed and understandably so, as most people believe meal planning and prep involves spending an entire Sunday in the kitchen cooking 21 identical meals - 3 for each day of the week. This is not the suggested strategy, especially when getting started.

Instead, effective meal planning is about creating a simple system that reduces those day-to-day decisions while still allowing for some flexibility based on your schedule and individual needs and preferences. It’s best to start small, such as with breakfast for the entire week or with just 2 days of complete meal prep per week. Additionally, rather than preparing every single meal in advance, some have more success by preparing single ingredients or meal components that can be mixed and matched throughout the week to create a balanced meal, such as pre-cooking two or three different types of proteins, grains, and vegetables, which can be varied throughout the week based on preferences and schedule each day. Pre-cooked and no-cook staples can be kept on hand for creating quick meals in a pinch, rather than in advance. Here are some suggestions for what to keep on hand for last-minute meals:

Pre-cooked or no-cook proteins

• Pre-cooked chicken or turkey sausage

• Frozen lean beef, turkey or vegetarian meatballs

• Low-sodium deli meats

• Rotisserie chicken

• Canned salmon/tuna/chicken

• Precooked eggs

• Frozen edamame

• Single-serve or drinkable Greek yogurt

• Protein shakes

Pre-cooked, microwavable or no-cook grains:

• Pre-cooked rice/quinoa/pasta pouches

• Canned beans or lentils

• Frozen steam-in-the bag potatoes

• Whole grain breads, tortillas, buns, bagels, crackers

• Cereal or granola

• Instant or overnight oats

Low prep produce

• Pre-sliced fruits and vegetables

• Frozen/steamable vegetables

• Low sodium canned vegetables

• Fruits canned in 100% juice or water

• Salad kits

• Frozen fruit

• Dried fruits

Mix and match these ingredients throughout the week to keep meals from feeling repetitive. Try pairing turkey meatballs with microwavable pasta and vegetables one night, then using the same meatballs in a whole grain sub roll with a side salad another day. Canned tuna or salmon can become a quick wrap, a topping for a salad kit, or a protein addition to a grain bowl. Even a simple combination of a protein shake, whole grain toast, and pre-sliced fruit can work as a convenient meal when time is limited.

Remember, meal planning and preparation is supposed to make your life easier, not harder. The most sustainable approach is the one that works best with your individual lifestyle. Start by choosing a few staples you enjoy, preparing what you can ahead of time, and keeping convenient options available for the weeks and days when meal planning and prepping or cooking in the moment isn’t feasible, because these days will happen!

Grilling is one of the most popular ways to cook during the summer months, with nearly 70-80% of American households owning at least one grill. Cooking with a grill creates unique flavors and smells that are hard to achieve through other cooking methods, gets people outdoors, and oftentimes brings people together, so it is easy to understand why it is so popular! While grilling is typically a beloved tradition, depending on your grilling methods and preferences, it may not always be the best for you.

For example, there is some concern about the safety of grilling, specifically its potential link to cancer. Grilling meat over intense heat or open flames may cause the development of cancer causing compounds. Similarly, grillable favorites often consist of fattier cuts of red meat and processed meats, such as burgers, hot dogs, sausages and more, which are independently thought to increase risk of cancer, specifically colorectal cancer. Lastly, side dishes typically served when grilling include pasta and potato salads, are generally high in calories, carbohydrates and fats. When you combine all of these factors, you can see why frequent backyard barbeques and grill outs can lead to health consequences. However, following the following strategies can help you stay healthy while enjoying your grill this summer:

● Choose leaner protein sources. Skinless chicken or turkey, fish and seafood, lean cuts of beef and pork (>90% lean beef, tenderloins/sirloins, etc), tofu and tempeh all make excellent choices as they provide fewer saturated fats than standard grilled meats.

● Grill non-starchy vegetables alongside proteins. Research has found that the carcinogens produced by cooking meats at high temperatures are not produced when cooking vegetables at high temperatures. Asparagus, bell peppers, corn, onions, and zucchini all cook great on the grill. Be sure to cut them evenly and toss them generously in a heart-healthy oil such as olive or avocado oil for best results.

● Limit high fat, starchy sides. When you think of side dishes to compliment your grilled proteins, oftentimes pasta and potato salads come to mind. This summer, opt for grilled or fresh vegetables and fruits, fresh salads, whole grain pasta or bean salads as sides! Love the classics? Make your favorite potato or pasta salad healthier by incorporating more vegetables, leaving the skin intact on the potatoes or opting for whole grain pastas or other whole grains for more fiber, and using nonfat plain greek yogurt instead of or in addition to mayonnaise or sour cream.

In sum, there’s no need to fear the grill this summer if you’re trying to be health conscious. While certain grilling practices and choices may increase health risks, small adjustments can help you enjoy the grilling experience, smells and flavors while keeping your health a priority.

The week leading up to Father’s Day, June 14–21, is Men’s Health Week, a time meant to raise awareness about common health issues among men and how to best prevent chronic disease through health-conscious lifestyle practices, regular wellness exams, and preventative screenings.

Bringing attention to men’s health is especially important because, despite advancements in healthcare, only about half of men get annual physicals, and less than half go to the doctor when they have a significant medical concern. This may be why men have a life expectancy that is about six years shorter and higher mortality rates from major diseases, including heart disease and certain cancers. While regular healthcare is important for detecting health issues before they become serious, establishing foundational healthy habits, including regular exercise and a healthy diet, is also essential for preventing chronic disease. Here’s how to start:

1. Engage in regular exercise.

Research consistently shows that men who are physically active are healthier, both physically and mentally, have better quality sleep, and are less likely to develop chronic diseases compared to their inactive counterparts. To see the most benefits, men should aim for at least 150 to 300 minutes of moderate-intensity activity per week, with additional health benefits seen when engaging in more than 300 minutes per week. Men should also engage in muscle-strengthening activities that involve all major muscle groups at least twice a week.

Despite the known benefits of physical activity, in 2020, only 28.3% of men met the Physical Activity Guidelines for Americans for both aerobic and muscle-strengthening activities, and that percentage only declined with age. If you’re not currently meeting these recommendations, don’t go from zero to one hundred. Start small and simple, such as by setting a goal like “walk outside once a week for 30 minutes,” and increase the frequency, duration, intensity, or type of exercise as you feel comfortable.

2. Follow a heart-healthy eating pattern

As heart disease remains one of the leading causes of death among men across the lifespan, most men would benefit from following a heart-healthy diet. A heart-healthy diet incorporates plenty of high-fiber foods, like fruits, vegetables, whole grains, and beans, along with healthy fats such as salmon and other fatty fish, nuts and seeds, and plant-based oils like olive or avocado oil, while limiting foods rich in saturated and trans fats, such as full-fat dairy products, red and processed meats, and other highly processed and/or fried foods.

This eating pattern is also thought to be anti-inflammatory, which may aid in the prevention of certain cancers and neurological and cognitive conditions, such as Parkinson’s disease or Alzheimer’s disease. Not sure where to start when incorporating more heart-healthy foods? Try swapping one or two fatty red or processed meat-based dishes (fatty cuts of beef, lamb, or pork) per week for a dish featuring fatty fish, plant-based proteins (beans or legumes), or poultry.

3. Manage mental health

They say, “If you look good, you feel good,” but it works both ways. If you neglect your mental health, your physical health is likely to suffer too, which poses a risk for men, as they are much less likely than women to seek out mental health support. Chronic stress and anxiety significantly raise the risk of developing chronic conditions by causing high blood pressure, persistent inflammation, and possible hormonal imbalances. Unmanaged stress can lead to feelings of despair and thoughts of suicide, the second leading cause of death in men under 45 in the United States.

While significant mental health concerns should always be discussed with a mental health specialist or physician, small, simple day-to-day habits can help manage minor mental health concerns by reducing stress, anxiety, and depression. Some habits to incorporate for improved mood include staying in touch with friends and family, regular exercise, maintaining a consistent sleep schedule, and spending time outside.

Starting Mother’s Day, we celebrate Women’s Health Week, May 10-16th. A great time for women and girls to focus on their physical, mental and emotional health. One key aspect of optimizing physical health is good nutrition throughout the lifespan. As women’s bodies change - from puberty to pregnancy to perimenopause - so do their nutrient needs. By better understanding and adapting to these changes, women can better support their health at every stage of life and reduce the risk of chronic conditions while promoting longevity and resilience as they age.

Adolescence

During adolescence, nutrition should support the rapid growth, hormonal changes, brain development and more that occur during this phase of life. This stage lays the foundation for lifelong health, so the focus should also be on building and maintaining healthy habits. Adolescence is when girls build the bulk of their bone mass, with about 90% of adult bone mass being established by age 18, therefore it is important to prioritize bone building nutrients, like calcium and vitamin D, which are mainly found in dairy products (milk, yogurt, cheese) and dairy alternatives and in smaller quantities in leafy greens, breakfast cereals, fish and seafood (particularly those with bones) and fortified foods, such as fortified fruit juice.

Iron is also important for supporting increased blood losses due to menstruation. It is estimated that around 1 in 10 females experience iron deficiency during adolescence. Iron is found in red meats (beef, pork, lamb), fortified grains, lentils and beans, tofu and some leafy greens, although it is best absorbed when obtained from animal sources. To better absorb iron, pair it with vitamin C rich foods - like fruits and vegetables.

Adulthood

Nutrition throughout early adulthood should focus on continuing to develop and maintain healthy eating and exercise habits, especially as more and more barriers arise due to life getting busier with careers, relationships and more. Consuming adequate energy is essential for supporting a busier lifestyle and it is recommended to consume regular meals, even when schedules become erratic. Some women become pregnant during this phase of life, during which nutrition needs change greatly to meet the requirements of both the baby and the mother. Folate (vitamin B9) is critical for a healthy pregnancy, so ensure you are consuming adequate fruits, vegetables, beans and grains during this time to ensure you’re meeting your needs. A prenatal supplement can be beneficial. Additionally, most women reach peak bone mass by age 25-30, after which bone rebuilding slows and the risk for loss is greater, so consuming bone building nutrients remains a key priority during this phase of life.

Perimenopause

The transitional years leading up to menopause are often nutritionally challenging due to the hormonal fluctuations that occur which can impact metabolism, mood, appetite, bone density, body composition and overall energy levels. Many women complain of weight gain during this phase, often a result of body composition changes and the loss of lean body mass, which is what keeps the metabolism high and healthy. During this time, it is important to consume adequate protein, the building blocks for our muscles, to preserve lean body mass as much as possible. Strength and weight based training is also beneficial during this time, not only for muscle mass, but for bone density too.

There is some research to indicate that soy foods, like soy beans, edamame, and tofu may provide relief of menopause-like symptoms (hot-flashes), as they mimic the effects of estrogen, which decreases during menopause.

Post Menopause

After menopause, following an anti-inflammatory diet is recommended to support optimal physical and cognitive aging and longevity. An anti-inflammatory diet prioritizes lean, minimally processed protein sources, fruits, vegetables, whole grains, nuts, seeds, beans and legumes and limits pro-inflammatory foods like processed meats, snack foods (chips, cookies, cakes), and alcohol. Anti-inflammatory diets, such as the Mediterranean Diet, are also recommended for the management of many chronic diseases prevalent during adulthood, including hypertension, high cholesterol, and type 2 diabetes. Anti-inflammatory diets tend to be high in fiber, which is important for managing constipation, which can be a common complaint as women get older due to the natural slowing of the metabolism and changes to appetite and intake. Hydration should also be prioritized to prevent constipation and overall dehydration. Women should continue to see their physician regularly and obtain updated bloodwork to ensure there are no present nutrient deficiencies.

Regardless of what stage of life you are in, it’s never too late to start making improvements to your nutrition. Nutrition also isn’t a one-size-fits-all approach, so if you have concerns about your nutrition, consider meeting with a registered dietitian who can tailor your nutrition needs to you based on your individual needs and goals at every age.

As it stands with physical activity…

We’ve long supported exercise, and overall physical activity of any form is directly a contributor to better long-term health outcomes and improved holistic wellness. Some studies have shown that irregularities with data indicate that there is a mix of health outcomes regardless of training intensity or modality. We are learning generalized interventions of focusing on increasing the estimated 1-RM for single-leg strength through resistance training and increasing your VO2 Max through aerobics, which are valid concepts. These are excellent interventions to improve quality of life for the long term. However, the “X-Factors” of some data observed also show that there are outliers from the generalization of getting stronger at a leg press, etc. Some people still have diseases, poor health outcomes, and a loss of abilities for ADLs and quality of life, even with a training… Why?

Why are there outliers when we look at how some individuals’ health outcomes may vary regardless of training intensity or modality of exercise?

Physical Activity Frequency and Its Role in Preventive Medicine.

One important aspect of why this is a phenomenon is how often we move. The amount of movement outside of the gym often correlates to better mobility, better strength, better balance, and one of the most important factors being it is easier to move. If you move often, it becomes a habit to stay in motion and it becomes less demanding as you continue.

From my position as an exercise physiologist, I have worked with clients living with and managing various disease factors. I talk with these populations daily and get a sense of what their lifestyle factors are to gain an understanding of a better approach to their health and wellness holistically. As some studies would indicate, frequency of movement outside of the gym is the most important predictor of long-term health outcomes and a better quality of life. That is why, regardless of increasing single-leg press strength, if we lack the mobility to get up from the ground or walk with a natural gait… it becomes harder to move over time. When this happens, many people move less.

I had a profound conversation with an individual who excelled in their personal wellness journey throughout their Parkinson’s diagnosis. He explained to me a similar thing that I have seen firsthand with many other clients of varying capabilities, limitations, and disease diagnoses. He shared a belief that many people stop moving because they can no longer move in the same way. There is an aversion to physical activity as it becomes more challenging to be active. This is the critical concept we need to emphasize in the fitness industry. The easier we can make movement quality, the more an individual will tend to choose to move. Often, the easier it is to move, the more active an individual will be.

Ease of movement can be affected by cognitive ability, control of the body, balance, mobility, energy systems, and numerous aspects that are all interconnected.

Building Stable and Lasting Movement

Starting with mobility as the basic building block of natural movements and patterns of movement. If we have restrictions in the range of motion and tension around muscles and fascia surrounding those muscles (which occurs as we age and see changes in elastin in our musculoskeletal system), then muscle imbalances become more of an issue. We see compensation no longer move as our structural anatomy might necessitate. Mobility improvement should be an initial focus for movement quality.

Once a level of mobility has been improved, the next focus should be on rebuilding stability with a correct movement pattern. This requires a focus on slow and intentional movement. Studies show that as we speed through an activity, we lose accuracy as a tradeoff. If we are learning a movement pattern that requires intentional focus and muscle engagement, then slower movement develops much more quickly.

The most important recommendation I might make when wanting to develop balance and stability is to focus on the frequency of those movements. The focus should not be on intensity. You might instead plan how often you are performing the movement. We adapt and learn movement patterns largely through our processes of learning, sleeping, and re-learning these movements during the various stages of sleep cycles. That is why when you cram before a test, you perform poorly, whereas if you study often and sleep on it. You connect more long-term information. Input signals and body awareness (proprioception) from feedback traveling from our nerves toward your central nervous system, and the signals going out toward your muscles, etc., to react, are all information that your brain is very clever to recognize and learn.

If your exercises are working on balance or stability, slow it down, progress slowly, and do these exercises regularly. Then these actions and your reactionary control will become second nature… Or the cliché term… “muscle memory.”

What’s next after improving? … Balance, coordination, and stability…

Once movement quality improves to a point that it is good enough to prevent injury and progress, you can then focus on the performance aspect. Performance training can be focused on strength, hypertrophy, etc., but these aspects should not be focused on when we don’t have control and coordination to exercise safely.

Prioritize Safety first, slowing things down as needed, and once you are ready, progress with the performance aspects.

Did You Know?
Exercise is one of the most powerful tools available to help manage Parkinson’s disease. Research shows that regular physical activity—especially exercises that challenge balance, coordination, and mobility—can help slow the progression of symptoms and improve overall quality of life.

At NIFS, we’re committed to raising awareness about the role movement plays in Parkinson’s care. Join us on April 9 for Pump It 2026, a nationwide movement event dedicated to highlighting how exercise supports those living with Parkinson’s while bringing communities together to promote awareness and support ongoing research.

Protein was once primarily associated with fitness enthusiasts and bodybuilders. It was commonly found in supplements like powders, bars, and shakes. In recent years, however, protein has made its way into mainstream marketing, and now it can be found in nearly everything—from coffee and pasta to popcorn and even soda.

The excitement around protein isn’t unfounded. This macronutrient plays many important roles in the body. Protein helps repair and build muscle tissue, supports immune health, and can help promote feelings of fullness while stabilizing blood sugar levels. However, like most things in nutrition, balance is key. Consuming too much protein may come with some unintended consequences.

First, consuming excess amounts of any macronutrient—whether protein, carbohydrates, or fat—can lead to excessive calorie intake and potential weight gain. Even if total calorie intake stays within recommended ranges, prioritizing protein at the expense of carbohydrates and fats can create a macronutrient imbalance. Carbohydrates and fats serve as the body’s primary and preferred sources of energy, and limiting them too much may leave the body without the fuel it needs.

When adequate carbohydrates and fats are not available for energy, the body may begin converting excess protein into energy. This process produces urea as a byproduct, which must be filtered out by the liver and kidneys. Over time, excessive protein intake can place additional strain on these organs. The body also requires more water to eliminate this waste, which may increase the risk of dehydration if fluid intake is not sufficient.

So how much protein is too much?

While there is a minimum recommended daily intake for protein, there is no universally agreed-upon maximum for healthy individuals. Current dietary guidelines suggest that many adults benefit from consuming about 1.2–1.6 grams of protein per kilogram of body weight per day, depending on activity level and health goals.

For example:

• A person who weighs 150 pounds (68 kg) may aim for roughly 82–110 grams of protein per day.
• A person who weighs 200 pounds (90 kg) may aim for roughly 108–144 grams per day.

To maintain balance and allow room for carbohydrates and fats, a common rule of thumb is to keep protein intake at or below about 2 grams per kilogram of body weight per day.

For more individualized recommendations—especially for those with specific health conditions such as kidney or liver disease—consulting with a registered dietitian is the best way to determine appropriate intake levels.

For those looking for a quick and convenient way to support their daily protein needs—especially after exercise—this high-protein shake recipe is an easy option to try:

High Protein Espresso Breakfast Shake

Finding a Way Forward

Although a Parkinson’s diagnosis is something one would prefer to avoid, there are blessings that accompany the hardships. One of those blessings in my own experience has been developing a relationship with the National Institute for Fitness and Sport (NIFS).

After my 2021 diagnosis at age 50, the one fact I encountered everywhere was that the single best thing for anyone with Parkinson’s is regular exercise — especially vigorous activity. Of course, the best way to stick with exercise is to find something you enjoy. For me, that has always been basketball.

So, in a LinkedIn post, I asked a simple question: Would anyone have interest in developing a basketball-based program for people with Parkinson’s? I tagged several Parkinson’s organizations and professionals. Only one person responded with interest — NIFS President, Emily Davenport.

From Idea to Action

That conversation eventually led to the first annual “Hoop It for Parkinson’s” event hosted by NIFS in April 2025 during Parkinson’s Awareness Month.

The event drew nine players with Parkinson’s — enough for an afternoon of four-on-four, half-court basketball. Most players were from Central Indiana, though two traveled from out of state: Gavin Mogan from Texas and Jimmy Choi, known for his appearances on American Ninja Warrior, from Illinois.

In the months that followed, NIFS continued building on the idea through its Parkinson ’s-focused Bold Moves programming. The team even published a “Basketball for Parkinson’s” handout outlining six basketball-based drills designed to challenge hand-eye coordination, weight shifting, and mobility.

The next “Hoop It for Parkinson’s” event is planned for April 9, 2026. With the support of such energetic and proactive visionaries as Emily Davenport and her colleagues at NIFS, I’m confident basketball-for-Parkinson’s programming will continue to grow. One can even imagine a global network of Parkinson’s hoopsters — similar to the well-known boxing programs that already exist for people with Parkinson’s.

Life on the Court

For me personally, basketball remains a regular part of life. I still play several nights a week with a group of players, mostly 40-and-over, and now that group includes several others besides myself who are living with Parkinson’s.

At certain times, I certainly look nothing like a basketball player. Parkinson ’s - induced muscle rigidity can cause a stiff limp, particularly when I’m due for my next dose of medication or after a long day sitting at my desk. Although I’ve largely been spared a tremor so far, my symptoms also include bradykinesia, dyskinesia, and dystonia.

Yet something fascinating happens once I step on the court. Even on days when those symptoms are noticeable, they often seem to fade once I start running and playing. At the very least, I become so immersed in the game that I simply stop noticing them.

Why It Matters

Parkinson’s is a progressive disorder that generally worsens over time — but that doesn’t mean we are powerless against it. Exercise can play a powerful role in slowing progression and improving quality of life.

Medical journalist Emily Delzell wrote on the Brian Grant Foundation website that the quick, coordinated, whole-body movements required in basketball are exactly the kind of exercise researchers have found to improve Parkinson’s symptoms and stimulate neuroplasticity — the brain’s ability to form new neural connections.

Basketball demands multidirectional movement, coordination between upper and lower limbs, and the ability to stay balanced while in motion. Dribbling, shooting, and jumping build motor skills and create muscle memory that carries over into everyday life.

It also requires something researchers call dual-tasking — thinking about your next move while already in motion and responding to cues from other players. Studies have shown that activities combining physical movement with cognitive engagement can help people with Parkinson’s maintain and improve both motor function and mental sharpness.

The foundation Delzell referenced was created by former NBA player Brian Grant, who was diagnosed with Parkinson’s while still playing professionally. Even after retiring, Grant continued to play recreationally — both for the love of the game and to maintain his health while living with Parkinson’s.

More Than Exercise

Through hard work and dedication, people with Parkinson’s can actually improve their performance in the sports they love. That kind of progress runs counter to the assumption that the only direction for people with Parkinson’s is decline.

Beyond the physical benefits, getting better at a sport after diagnosis can provide a powerful emotional and psychological boost. And that mental side of the battle is just as important.

Whatever a person’s age or skill level, there is something meaningful about stepping on a court with friends and playing the game you love.

That’s a blessing worth appreciating.

Interested in learning more about NIFS Pump It for Parkinson's Event in Indy, or to join us in our nationwide goal of 50 million steps? Click below to see how you can help make an impact on April 9, 2026!

Did you know that the average American spends about $4,000–5,000 a year on fast food, dining out, and mobile orders? Now as a student that might be a little less, but if we really break down what fuel we are giving ourselves, it does not always line up with our physical goals or our financial goals. Feeling your best going into spring break usually comes from simple habits rather than drastic changes.

Let us start with consistency: breakfast.

In a semester, assignments are due and projects and exams are always looming over us. It is easy to skip meals and rush to and from classes, sometimes picking up something quick and easy, but is it really fueling us? Foods that contain protein and fiber tend to keep you satisfied and prevent energy crashes later in the day. Holistic foods such as chicken, eggs, beans, oats, and whole grains and 
vegetables tend to make a meal more filling and help the body produce fuel to memorize 
for the exams and keep you going during long study sessions.

Simple Habits That Make Healthy Eating Easier

Some simple tricks and habits that have been shown to improve habits and consistency 
are eating with friends. News flash: eating with friends or coworkers is shown to be 
beneficial. Another habit that has shown itself to be consistent in getting enough fuel for 
the day usually requires more than a quick pick-up order from somewhere. Sitting down 
and either making something from scratch or giving yourself actual time to sit down and 
enjoy your meal, made fresh or not, can make a big difference.

Listen to How Your Body Feels

If finances were not enough to make you take a step back, let us look at how the body feels 
throughout the day. Are we tired, confused, and lazy throughout the day? It might be a 
question about what you are feeding yourself daily. Going into your break you might get the 
opportunity to try mom or dad’s cooking, or even give yourself the time to do something 
and not rush somewhere, but notice your nutrition patterns when you are on break. Does 
your appetite increase or decrease while at home? That could be a big indicator as to what 
you could improve or change when you come back from college.

Eating out necessarily is not a bad thing, but smart financial decisions and making a 
holistic meal, if you have never tried it, might not be the worst thing to try out. Give yourself 
the extra time in the day to experiment with fuel as well. If you do not try breakfast, try it and 
see how much more or less energy you have throughout the day. Follow USDA’s new food 
pyramid and see how it makes the body feel, because I can almost guarantee you that you 
could benefit from at least one thing from it.

The last habit I will give you is to do your own research. There are so many new, interesting, 
and rewarding things you can do to help make yourself feel better. If you spend even a little 
bit of time looking into what foods you are putting into your body, you will find that there are 
always better options. Just as it takes energy for you to do work and school, your body 
needs energy 24/7—even when you are sleeping—to keep things up and running.

Remember, your body is never off the clock. It is constantly changing, improving, and 
protecting itself, so why not give it what it really needs—a good meal.

With March being “National Nutrition Month”, there’s no better time to refresh your nutrition-related knowledge and rethink common food misconceptions and myths. With so much conflicting information online and on food labels themselves due to marketing messages, it can be difficult to separate fact from fiction. Here are nine fun and informative facts that might change the way you look at what’s in your pantry or on your plate:

1. Himalayan pink salt isn’t much healthier than table salt.

While himalayan pink and other sea salts are less processed and may have a higher natural mineral content (iron, copper, etc) than table salt, these minerals are found only in trace amounts and unlikely to provide significant nutritional benefits. Both types of salt are about 98% sodium chloride, however, table salt is often fortified with iodine, an essential mineral needed to produce thyroid hormones. Both types of salts should be used in moderation to reduce the risk of high blood pressure.

2. Blending foods does not remove or reduce their fiber content.

Fiber is found in the flesh, skins and seeds of plant-based foods like fruits, vegetables, whole grains, nuts and seeds. Blending fruits and vegetables into smoothies, sauces and soups is a great way to increase your dietary fiber intake, especially as up to 95% of the population fails to meet the recommended 25-38 grams of dietary fiber/day. As long as everything that goes into the blender is consumed, the fiber content remains the same. In contrast, juicing DOES remove the fiber from fruit, as the juice is separated from the flesh, skins and seeds, which is where the fiber is found!

3. Fruit juice is not always 100% fruit juice.

Fruit juice can be made in two different ways: “not from concentrate” or “from concentrate”. Juice that is not from concentrate is “100% fruit juice” with no added colors, preservatives, or sugars. It is harvested, immediately bottled and stored/sold. Juice that is from concentrate is made from a “syrup-like concentrate” that is made by evaporating water from 100% fruit juice. This concentrate is easy to ship and store, and therefore much cheaper to sell to the consumer, however, due to the loss of nutrients and flavor in removing the water, preservatives and other ingredients are often added, making fruit juice from concentrate an ultraprocessed food and therefore one that should be limited.

4. Frozen produce can be just as nutritious as fresh produce, if not more.

Frozen fruits and vegetables aren’t just more cost effective - they may also be more nutritious! Fruits and vegetables that are frozen are often picked at peak ripeness, when the flavor is best and often when the nutrient content of foods is at their highest. In contrast, fresh produce is often picked before its peak ripeness to allow for ripening time during transport and storage. Fruits and vegetables that are ripened on the vine often result in higher levels of antioxidants and better flavor. When choosing frozen fruits and vegetables, be sure to opt for those without any added sugars or seasonings, which can make them less nutritious.

5. Peanuts aren’t “nuts”.

Nuts are botanically defined as a dry, single-seeded fruit with a hard shell that doesn’t split open once mature (such as hazelnuts, chestnuts, acorns). By definition, peanuts are actually legumes, plants that produce seeds in pods (such as beans, lentils, peas), although they are legally and culinarily considered nuts. Both nuts and legumes are good sources of fiber, plant-based protein, B-vitamins and many minerals and both food groups should be incorporated several times each week as part of a healthy, balanced diet.

6. Oranges aren’t the food with the highest vitamin C content.

Despite oranges being the face of vitamin C-rich foods, there are many foods that contain more vitamin C per serving than an orange (~70 mg vitamin C per 1 medium orange). For example, one medium red-bell pepper contains ~150 mg vitamin C, one guava contains ~200+ mg vitamin C, and 1 kiwi contains 80-90 mg vitamin C! Vitamin C plays an important role in immune health and function, collagen production, and iron absorption!

7. Pineapple contains an enzyme that helps break down protein-rich foods.

The stem and fruit of the pineapple contains bromelain, a digestive enzyme that helps break down proteins. Some people may experience tingling in their mouth when eating raw pineapple, which is caused by bromelain beginning to break down proteins on the tongue!

8. Eggshell color has no impact on the nutritional value, quality or taste of an egg.

Eggshells come in a variety of colors - white, brown, speckled, blue, green, grey - however, the color of the shell of the egg is determined solely by the breed of the chicken, rather than its nutritional content or quality. Any variation in quality or nutrition would be a result of the hen’s diet or living environment.

9. Multigrain does not mean whole grain or healthier.

100% whole grains are grains in which all 3 layers of the grain are intact, which provide maximum fiber, vitamins and minerals. In contrast, “enriched” or “refined” grains are those in which one or more of the layers of the grain has been removed to allow for consistent color and texture of the product, however, in removing part of the grain, many of the nutrients are also removed. “Multigrain” means that the product uses more than one type of grain, which may or may not be refined or enriched and therefore may not be as healthy. To ensure you’re getting the most nutritious grains, opt for 100% whole grains such as 100% whole wheat bread, quinoa, oatmeal, or brown rice.

You may be a seasoned running or maybe intrigued by the idea of running and ready to jump in but unsure where to start. The thought of completing a half-marathon can feel overwhelming, and for some, even impossible.

Now, don’t get us wrong, it’s not the easiest hobby in the world. But it can be one of the most rewarding. That’s where the NIFS Mini Marathon Training Program comes in. Whether you’re a first-time racer, returning after time off, or simply looking for a fun, supportive community to train with, this program is designed for you. This is your chance to join our 12-week training experience that prepares you physically and mentally to cross the finish line with confidence.

The New Runner

This training program is built for all backgrounds and experience levels, making it a great starting point for beginner runners and walkers. Participants meet in person every Wednesday for guided group training. But this program goes far beyond just logging miles. You’ll learn proper running techniques to help prevent injuries, nutrition tips to help you feel good during longer runs, and how to balance training with rest and recovery. Our experienced coaches offer great guidance, but one of the biggest benefits is the community. You’ll train alongside runners and walkers of all levels to learn from one another and always have someone cheering you on.

The Experienced Runner

You might be thinking, “If I already know what I’m doing, why join a training group?”
Here’s our question for you, what happens when motivation dips?

The NIFS Mini Training Program is known for helping runners stay consistent all the way to race day. You’ll benefit from a structured weekly plan, expert coaching, and accountability that keeps you moving forward. Especially on the days you’d rather skip a run! Whether you’re chasing a PR or simply looking to train smarter, this program provides the support and structure to help you reach your goals. Our coaches are here to keep you focused and on track.

The NIFS Difference

With a shared goal of completing the 500 Festival Mini-Marathon, NIFS offers something you won’t find just anywhere. Located just down the street from the race finish line, you’ll train on familiar paths and build confidence by experiencing parts of the course throughout the 12 weeks. One thing that hasn’t changed in the 30+years of this program is the community. This group becomes a place to find motivation on tough days, celebrate wins big and small, and connect with others who share the same goal.

Ready to Get Started? This is your opportunity to try something new with a community that supports you every step of the way.

Sign Up Here

We can’t wait to see you on Wednesday, February 11!