NIFS Healthy Living Blog

Although the holidays are meant to be a time of joy, they can be stressful for some, especially when you’re trying to lose or maintain weight, or just be more conscious of your eating habits. The best way to avoid these health-related stressors during the holidays is to prepare for them.

Turkey

Opt for light turkey meat over dark meat because light turkey meat tends to have fewer calories, less saturated fat, and more protein per ounce. Removing all or some of the skin prior to eating can also help reduce total caloric and fat intake.

3 ounces of light turkey meat contains:

• Without skin: 125 calories, 1.8g fat, 0.5g saturated fat, and 25.6g protein
• With skin: 150 calories, 3.8g fat, 1.1g saturated fat, and 26.3g protein

3 ounces of dark turkey meat contains:

• Without skin: 150 calories, 5.1g fat, 1.5g saturated fat, and 23.6g protein
• With skin: 175 calories, 8.5g fat, 2.5g saturated fat, and 23.2g protein

Stuffing

Replace the bagged or boxed stuffing with homemade, which is typically lower in sodium and other processed ingredients. Use whole-grain bread in place of white bread to increase fiber content.

Incorporate more vegetables (celery, onion, carrots, broccoli, corn, mushrooms) and herbs (thyme, sage) to increase the nutrient content and overall flavor of your stuffing without adding too many extra calories and salt.

Use a reduced-sodium broth in place of regular broth, which can have several hundred additional milligrams of sodium per serving.

Green Bean Casserole

Use fresh steamed green beans, rather than canned, to decrease sodium content. Or you can choose canned green beans with “no salt added.” Use reduced-sodium cream of mushroom soup and add real sautéed mushrooms for additional flavor and fiber. Try air-frying onions rather than buying packaged fried onions.

Cranberries

Use fresh cranberries in place of canned cranberries or cranberry sauce to help reduce added sugar and total caloric intake. If you must use canned cranberries, select those that are naturally sweetened without added sugars.

Potatoes

Use low-fat milk, plain Greek yogurt, or low-sodium chicken broth in place of cream, butter, or margarine. Use real potatoes with the skin intact to boost fiber content. Limit the amount of butter, salt and gravy added to mashed potatoes.

Instead of sweet-potato casserole, try roasted sweet potatoes with brown sugar, chopped nuts, and a little bit of butter available for topping.

Beverages

Limit alcohol and other calorie-containing beverages, such as soda and juice. If you do choose to consume alcohol, opt for lower-calorie drinks (seltzers, light beer, dry wines) and calorie-free mixers such as seltzer water or diet sodas. As always, be sure to consume in moderation; alcohol may make you more inclined to overeat.

Dessert

Opt for 100% pure pumpkin and reduce the amount used (or consumed) as filling to help cut back on calories. Skip the whipped cream, ice cream, and other toppings that may add additional calories.

If you’re given a choice, pumpkin pie tends to be lower in calories than pecan pie.

For many people, Thanksgiving may be the only time a year they get to enjoy pumpkin pie. If that’s the case for you, it’s perfectly acceptable to indulge; just be sure to practice portion control.

Don’t have any say over what you and your family are having for Thanksgiving this year? Check out these tips for a practical, healthy holiday. Additionally, be sure to stay active, practice moderation and portion control, and remember: Thanksgiving happens only once a year and is much more than the food we pile onto our plates.

For more great recipes from NIFS dietitian, Lindsey Recker, go to https://www.nifs.org/healthy-recipes-nifs.

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

With the phrase “freshman 15” commonly tossed around, many students enter college with a fear or perception that they will gain weight. However, a meta-analysis of the available research showed that, while close to two thirds (60.9%) of first-year college students did gain weight, the average amount gained was only around 7.5 pounds. Of those who reported weight gain, only 10% gained 15 or more poundBased on these findings, not everyone experiences the “freshman 15”; however, it is evident that the majority of first-year college students do gain some weight. Increased stress levels, fewer hours of sleep, excess alcohol intake, and reduced physical activity are just some of the factors that may contribute to weight gain in college.

To prevent weight gain and maximize your overall health this semester, try some of the following suggestions:

Stick to a schedule.

College can wreak havoc on your preferred living, sleeping, and eating routines. It is important to establish a schedule and stick to it. Healthy habits to adopt include the following:

• Eating at least three well-rounded meals each day (and minimize late-night snacking).
• Going to bed and waking up around the same time each day.
• Drinking plenty of water (a general recommendation is at least 2–3 liters [64–96oz] each day).
• Getting between 7 and 9 hours of sleep each night.

Plan ahead and stock up on healthy staples.

A little preparation ahead of time will keep you from grabbing unhealthy snacks.

• Keep healthy snacks and staples in your dorm room or apartment. Some examples include the following: Microwavable brown rice, oatmeal, and popcorn; yogurt, apples, bananas, peanut butter, hummus, cheese sticks, granola, bagels, nuts, whole-grain crackers, cereal, and protein bars.
• Limit foods commonly consumed in college that are high in sodium and calories, such as ramen noodles, heavily buttered popcorn, and pizza.
• Keep a knife and cutting board on hand to slice fresh fruits and vegetables.

Limit high-sugar, high-calorie beverages.

Reduce intake of soda, energy drinks, sweetened coffees and teas, and alcohol. If you do choose to consume these beverages, be sure to drink in moderation and to factor them into your total caloric intake.

Don’t overdo it at the dining hall.

With limitless options, including plenty of not-so-healthy ones, making smart and healthy decisions at the dining hall can be complicated. To start, aim to pair a high-quality, lean protein source (chicken, fish, turkey, beans, yogurt, eggs, etc.) with a fruit or vegetable at each meal. Other tips include the following:

• Make use of the salad bar, if available, but be sure to limit high-caloric toppings such as nuts, seeds, cheeses, and dressings.
• Allow yourself some “treat foods,” but don’t make this a daily habit.
• Eliminate distractions while eating. Focus on the food you are eating, rather than your phone, laptop, or schoolwork.

Stay active.

Adults over 18 years of age should aim to get at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, and muscle-strengthening activities on two or more days each week. In order to meet these recommendations, make use of your school’s recreation center or gym, walk to class when possible, or participate in intramural sports. (Here are some more tips for staying fit in college.)

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

“How can I better utilize the landmine attachment?” This is a question we hear regularly, but are sometimes limited by our own fitness exercise library. The landmine is actually quite versatile and functional in nature. Here I explore the Landmine and some of the many exercises that link several facets of fitness into one unique experience. From functional movements to powerlifting accompaniment, the Landmine is sure to boost your workout with new approaches to old exercises.

What Is a Landmine Attachment? 

According to opexfit.com, “The landmine attachment is a piece of gym equipment invented by Bert Sorin of Sorinex. It’s an adapter that attaches to a weightlifting rack that holds a barbell in one end, leaving the other end free for loading and moving.”

Upper-body Exercises with the Landmine Attachment

For these exercises, you will need a 45lb Olympic bar, a Landmine attachment, and any additional weights to add (for increased difficulty). I suggest beginning with just a bar (remember, it does weigh 45lb!).

1. Two-handed Shoulder Press: With two hands, press the bar overhead.
   
2. One handed Bent-Over Row: With one hand, hinging at the waist, grab the bar and row upward.

Lower-body Exercises with the Landmine Attachment

1. Sumo Squat: With a wider than normal foot placement, hold the bar in two hands with arms extended. Do a squat pattern.
2. Single-leg RDL: While standing on one foot, bar in one hand, hinge at the waist, and then return to standing

Core Exercises with the Landmine Attachment

1. Trunk Twist: Standing in athletic position, make a “windshield wiper” while holding the bar overhead.
2. Half-kneeling Trunk Twist: This is the same as the trunk twist, except now you are in a half-kneeling position.
3. Half-kneeling Press: From the half-kneeling position, press upward (not unlike a shoulder press), press the weight up and slightly past the top position, achieving anti-rotational stability.

As you can see, the Landmine is a great, multifaceted tool for us to enjoy not only functional fitness, but also massive muscle “gainz”. All kidding aside, please explore the Landmine and its numerous features. Be creative and try new exercises. If you are getting stumped and need a fresh routine, look no further than a NIFS Health Fitness Instructor. We can help with all of your fitness needs including setting goals, benchmark fitness testing, exercise programming, and more! See you at NIFS!

This blog was written by Thomas Livengood, NIFS Health Fitness Instructor and Personal Trainer. To learn more about the NIFS bloggers, click here.

The month of October, also known as ROCKTOBER or SQUATOBER and famous for Halloween, is here. I thought I would put together two workouts—a fun workout, Pumpkin Partners, and a challenging workout, The Hell Bridge—that everyone can enjoy this October! Both are great for outdoor training in cooler weather

The fun workout requires one large pumpkin between partners. If you don’t want to bring a pumpkin to the gym, there are plenty of med-balls to use instead to do the trick. The challenging workout requires good running shoes and a couple of trips across the bridge between the NCAA and the Indianapolis Zoo. 

Fun Workout: Pumpkin Partners

This workout is a two-part AMRAP workout (AMRAP means “as many rounds as possible”). 

Part 1

Pair up and complete as many rounds as possible of the circuit in 12minutes. Partner #1 does the exercises below while Partner #2 is resting. Switch roles, alternating partners, after completing the circuit.

• x15 yds Traveling Overhead (MB / Pumpkin) Lunges—Traveling Down
• 20x Thrusters (MB/Pumpkin) Squat to an Overhead Shoulder Press
• x15 yds Traveling Squat Jumps with (MB / Pumpkin) [Swing MB/Pumpkin as you Jump]—Travel Back to Start
• 20x Mountain Climbers with Hands on (MB / Pumpkin)

Part 2

Another paired-up AMRAP of 8 minutes. Again, Partner #1 does the exercises below, while Partner #2 is resting. Switch roles, alternating partners, after completing the circuit.

• 5x (MB / Pumpkin) Push-ups [Close grip for harder variation, one hand on/one hand off for easier variation]
• 10x (MB / Pumpkin) Sit & Reach Crunches [Crunch with an Overhead Press as You Sit Up]
• 15x (MB / Pumpkin) Half Burpee OH Presses [Burpee with no Push-up to a Pumpkin Curl and Press Overhead]

Finisher

Partner who completes the most work during both workouts gets to Pumpkin Toss:

• 1x Reverse (MB / Pumpkin) Toss for Height… Throw as high as possible and smash that pumpkin!

I suggest you do this outdoors to avoid a big mess. If pumpkin does not break on the first toss, repeat between partners until it is destroyed. HAVE FUN!

Challenging Workout: The Hell Bridge

Head out to the bridge between the NCAA headquarters and the Indianapolis Zoo. (It’s the bridge with all the art installations in the middle.) The workout is run SHORT to LONG, starting at the blue art installation next to the NCAA side of the bridge. Your goal is to do the exercise listed below all the way to the break in the grass/sidewalk. Each lap will get progressively longer. Follow with a run back to the start (the blue art installation) at the break in the grass/side walk. Essentially you will be making big circles/loops that progressively get longer until you have finally made it all the way across the bridge. 

• Lap 1: Burpee Broad Jumps (Leap Frog + Push-ups) + Run Back to Start
• Lap 2: Zig-zags (Line Skaters) + Run Back to Start
• Lap 3: Lunges (change any direction—FWD/BKW/Side) + Run Back to Start
• Lap 4: Sprint (as fast as possible—middle of the bridge) + Run Back to Start
• Lap 5: Power Skips + Run Back to Start
• Lap 6: Lateral Shuffles (stay low, no galloping) + Run Back to Start
• Lap 7: Back Pedal + Run Back to Start
• Lap 8: Sprint (all the way to the Zoo—as fast as possible) + Run Back to Start—FINISHED!

Whichever workout you choose (or possibly both), please get a good cool-down and stretch. You’ve earned it: go trick-or-treating after you’ve completed these workouts!

This blog was written by Michael Blume, MS, SCCC; Athletic Performance Coach. To learn more about the NIFS bloggers, click here.

Science News (August 9, 2021) reported a study released by the University of Kentucky College of Medicine and College of Health Sciences that adds to the growing evidence that resistance training has unique benefits for fat loss. As a longtime fitness trainer, I have known about the effectiveness of resistance training for fat loss and body composition from my experience with clients and my own personal health and fitness journey. However, it is interesting to see science finally start to catch up with the real world and offer up some details of human physiology and systems biology as evidence as to why resistance training is so effective.

The Science

This study showed that in mice and in humans, in response to mechanical loading, muscle cells release particles called extracellular vesicles. These extracellular vesicles instruct fat cells to enter fat-burning mode.

It has been understood for a while that extracellular vesicles played a role in selectively interacting with proteins, lipids, and RNA and more recently had a role in intercellular communications. This study adds to that understanding by showing how skeletal muscle communicates with other tissues.

According to McCarthy, “To our knowledge, this is the first demonstration of how weight training initiates metabolic adaptations in fat tissue, which is crucial for determining whole-body metabolic outcomes. The ability of resistance exercise-induced extracellular vesicles to improve fat metabolism has significant clinical implications.”

What It Means for You: Resistance-based Training Is a Fat-loss Tool

Well, that was science-speak, but what does this mean to you? “Significant clinical implications” means that the research provides clinicians with findings that can be used in treating medically needed fat loss with resistance-based training along with diet and other forms of exercise, such as cardiovascular training. 

Fitness in the US Is Declining

Our culture is getting heavier, with a rising percentage of the population crossing over to obesity. Recent studies have shown that 88 percent of the adult American population is metabolically unfit, with expected conditions that include high blood pressure, heart disease, and diabetes. And Covid showed us clearly that metabolic unfitness was associated with bad Covid experiences and poor outcomes, including death. (Oh, and by the way, American life expectancy has been trending down even before Covid.)

Whatever we are doing as a culture is not working for health and longevity. Changing these adverse conditions requires changes at the individual level because large parts of our social fabric (business, media, and special interests) are too wrapped up in greed and maintaining the status quo for their interests and not acting for the greater good. So it’s up to each individual to decide what is best for their own health regarding diet, exercise, sleep, and stress reduction. All four of these factors are all very important, but exercise and diet seem to get the most attention and are the places where most people start their journey of making life-quality changes.

Where Do You Begin Your Fat-loss Journey?

“Experts” are all over the media with supplements, books, and podcasts. The number of theories and opinions is staggering. Most seem reasonable on the surface, which adds to the confusion about what to choose and where to start.

Adding to the complexity, huge international corporations, through massive advertising campaigns, are marketing online workout programming to support a major purchase of their in home exercise equipment. They offer cardio equipment and digital-controlled strength machines—slick and attractive to someone sitting on the couch with pizza and a beer.

And your online fitness searches provide social media marketing the information they need to dump even more choices in your lap based on what you have been viewing online. Hmm…

Confusing? Overwhelming?

Let’s erase the messy whiteboard and create a simpler view of the objective.

Remember, I started this blog with a study that showed how resistance training sets the cells up for burning body fat. The purpose of sharing this study was to support the concept of resistance training as an effective method for fat loss and an approach you should consider seriously.

A Training Template for Fat Loss

The following is a straightforward template to serve as a starting point to begin your resistance training/fat-loss exploration.

The human body has six patterns of functional movement:

1. The body sits down and stands back up. The knees and hips flex and extend. In the gym, we see this in various forms of squatting, lunging, and step-ups.
2. The body hinges at the hip joints and bends down to pick up things using the largest and strongest muscle complex of the body, the glutes. In the gym, this could be deadlifting on one end of the spectrum to lying on your back on a mat, knees up and feet on the ground for doing hip thrusts. (Both the squat and deadlift techniques should be taught by a competent coach to speed the acquisition of proper skills and to avoid injuries).
3. While standing, if you hold your arms out in front of your body, the arms would be horizontal  to the ground. This right angle to the spine position is called the horizontal plane. If you were doing a push-up facing the ground or lying on your back doing a chest press, the arms would still be at a right angle to the spine, thus on the horizontal plane. The arm movement on this plane would either be pushing away from the body (for example, the bench press) or pulling back toward the body (for example, the back row). There are numerous options to choose from for working on this plane.
4. When the arms move in line with the spine, this is the vertical plane, and once again you are either pushing away (for example, the shoulder press) or pulling toward the body (for example, the lat pulldown or pull-up). The horizontal and vertical push/pulls cover the basic functional movement patterns of the upper body. When done standing, the core ties the lower- and upper-body segments into a functional unit for expressing strength and power.
5. The core is an important component of the basic workout template. As indicated above, the core ties together the lower- and upper-body segments, but also serves to stabilize and protect the lumbar spine.
6. A forgotten and often overlooked exercise that is key to a strong-functioning body is the carry. As simple as it sounds, you pick up something and carry it: moving weight for distance and/or time. This exercise brings together strength, balance, muscular endurance, and grip strength.

There are numerous exercises to choose from to fill in the slots of the template: various reps and sets schemes, frequencies of sessions, recovery days and resistance sources depending on what best meets the needs of the individual, but having a structure to work with is critical for success, especially at the beginning.

You can certainly explore and experiment on your own, but I recommend that you take advantage of the trained professionals here at NIFS. There is a lot of knowledge and experience available to help you on your journey. We are here to assist you—just ask.

This blog was written by Rick Huse, NIFS Health Fitness Specialist. To find out more about the NIFS bloggers, click here.

Collagen is the most plentiful protein in the body and the primary structural component of connective tissues found in your bones, cartilage, tendons, ligaments and skin, aiding in their elasticity and strength. Our bodies naturally produce collagen; however, its production declines as we age, especially when paired with poor diet, excess alcohol use, lack of exercise, excess sun exposure, or use of tobacco products. The degradation of collagen and collagen production can lead to wrinkles and an aged appearance, both of which are feared in our youthful appearance-obsessed society, leading to an increased consumer interest in collagen and collagen-containing products in recent years.

Collagen Supplements: How to Buy It and What It Might Be Able to Do 

Collagen supplements are available in a variety of forms, including powders, pills, and fortified foods. They are often sold as “hydrolyzed collagen” or “collagen peptides,” both forms of collagen that have already been broken down and are therefore more readily absorbed by the body. There is some evidence to suggest that collagen supplements can improve skin elasticity and hydration, promote wound healing, and improve joint mobility and pain, and are generally deemed safe with no reported adverse health effects. However, the evidence that is available to support these claims is often unclear (for example, the exact dosage to experience benefits) or funded by related industries or authors with ties to those industries who may benefit from positive research outcomes, presenting a potential conflict of interest. Additionally, as with all other dietary supplements, collagen supplements are not assessed by the Food and Drug Administration (FDA) prior to being marketed; therefore, their efficacy and safety is not guaranteed.

Should You Take a Collagen Supplement?

Currently, there is not enough evidence to provide clear recommendations to support or advise against the use of collagen supplements. However, when searching for any supplement, including collagen, look for those with USP or NSF certifications on the label, which indicate that the product has been tested by a third party for purity, potency, and safety. Additionally, you should always consult a health care professional, such as your physician, prior to starting any supplement.

How to Protect Your Natural Collagen

Finally, there are some ways to naturally protect your body’s natural collagen without taking supplements:

• Wearing sunscreen every day: UV light from the sun breaks down collagen.
• Eating a healthy diet, with plenty of fruits and vegetables: Fruits and vegetables are rich in antioxidant Vitamin C, which can help protect collagen from damage and breakdown.
• Controlling stress: Some studies have shown that chronically high cortisol (stress hormone) levels are associated with decreased collagen production.
• Quitting smoking and limiting smoke exposure: Smoking may decrease the rate of collagen synthesis in the body.
• Getting enough sleep: The National Sleep Foundation recommends between 7 and 9 hours of sleep each night for most adults.

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

We all know that core stability and strength is an important factor in exercise, athletics, and even daily living. Being able to properly brace and stiffen the core is an important skill in preventing lower-back injuries when attempting certain movement patterns that occur every day. The abdominal crunch, which people often think of as a core exercise, is actually not a movement we see in our day-to-day lives. Try and think of a time you have had to mimic the abdominal crunch under a heavy load: it simply does not occur.

More often than not, we need to be stronger in the core in a more upright or natural standing posture. The abdominal crunch is now being found to stress the low-back area, can cause discomfort by compressing your back joints, and can even lead to injury after a while.

So you are probably wondering, how do I strengthen my core in an upright position? The answer is through anti-movement patterns. These could be anti-rotational, anti-flexion/extension, or anytime you are forcing your body to resist being moved from a normal posture. These patterns can be accomplished in an isometric hold or a dynamic pattern with bands, kettlebells, or weights.

Anti-rotational Exercise: The Paloff Press

An example of an anti-rotational exercise would be the Paloff press, shown here:

The goal is to press the handle from your belly button slowly and in a controlled manner so that the core has to work to not let your body turn.

Anti-Flexion or Extension Exercise: The Plank

An example of an anti-flexion or extension would be a plank, as shown here:

The goal is to keep your hips down and really engage the core area by pulling your belly button in. You can add weights to your back or increase the time you do these to make them more challenging!

Strengthening Exercise: The Kettlebell March

An example of strengthening the core in that normal standing position would be a kettlebell march, where you can either do two kettlebells in the front squat position or one held out in front. Both are shown here:

Marching slowly and controlled is the key for this exercise. While doing this, all the muscles in your core fire to prevent you from falling any direction while you balance on one leg.

See a NIFS Health Fitness Specialist to learn how you can start strengthening your core in a neutral position to assist with your exercises and your day-to-day life. See these links for more information:

ACSM core PowerPoint: http://forms.acsm.org/TPC/PDFs/23%20Best.pdf

PT Dr. Aaron Horschig: “The Big Three”: https://www.youtube.com/watch?v=2_e4I-brfqs

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

When watching elite athletes during competition, there are many athletic traits and features that we novices or amateurs marvel at. We think to ourselves, “If I did something like that, I wouldn’t walk for a week!” Seeing an NFL running back or wide receiver make a cut at full speed, a baseball player hitting a 400-foot home run, or a powerlifter deadlifting the weight of a Volkswagen Beetle are feats that just leave you in awe.

One of my favorites is to watch the jumping ability that is on display in countless basketball, football, and many other sporting events. Nothing seems to get fans and folks like myself more fired up than to watch an NBA player effortlessly float in the air and dunk on an opponent, or an NFL receiver jump up over two or three defensive players and come down with the football. No doubt, the combination of high-level athletic ability and hard work has paid off for many of these professional athletes with what seems like superhuman abilities. There is a reason that we see these men and women on TV and pay to see them during competition. The capabilities of the human body are crazy!

Improve Your Jump to Improve Your Sport

So, many of you reading this are probably not professional athletes. You might be former high school or college student athletes who have since “retired” from your respective sport. Like many of us, the “athlete” in us never really goes away. We find other sports or competition to feed that drive that we had as we grew up by playing recreational-league sports like basketball, flag football, or soccer, or have picked up new sports such as golf (like this guy) or tennis. And if you’re anything like me, you want to try and continue to improve in your new sport as much as possible.

Regardless of where you are in the timeline of your athletic journey, the vertical jump and vertical power will always play an integral role in your performance. Basketball and volleyball are the most obvious sports that are reliant on these abilities, but golfers, tennis players, and athletes in any other sport that utilizes rotational aspects would benefit highly by increasing their vertical jump. I mean, who wouldn’t want to hit the golf ball farther or add a few more miles per hour on their tennis serve?

When it all comes down to it, the amount of force we can put into the ground will dictate a lot of the athletic actions that happen with our bodies.

Three Jump Training Styles

Below I break down three different types of jump training styles that will put you on your way to soaring above the competition.

Body Weight

This is the most common type of jump training that you will see. Utilizing only the weight of your body, you perform these plyometric jump movements with little or no equipment. In the video below, you will see three movements starting from easiest to most advanced. These include the following:

• Wall Touches
• Box Jumps
• Depth Jumps

Resisted Jumps

Now we get into some of the less common vertical jump training options. Resisted jumps add some type of downward-pulling resistance that will make your jump seem more difficult and hopefully help you generate more effort into the movement. The movements in the video below include the following:

• Medball Powerball
• DB Resisted Jumps
• Band Resisted Jumps

Assisted Jumps

The third variation is assisted jumps. In my opinion, these are the most enjoyable. The goal here is to feel like there is a trampoline-effect going on where you just seem to spring up into the air. Most (if not all) variations will utilize a band. The three movements I have chosen for you are the following:

• Banded “Belt” Jumps
• Band Rack Pogos
• Band Rack Squat Jump

All in all, the vertical jump is a very important skill to improve and master with regard to overall athletic ability. When it all boils down, the amount of effort you put into the training will dictate the results you get. Doing the majority of your jumps at 50 percent effort will yield an improvement in just that: jumping at 50 percent. Try to maximize your effort with each set and repetition where you are working at or above 90 percent effort, whether that be because of doing lower repetition ranges (1–5 reps) and/or making sure that you are fully recovered between sets (about 1–3 minutes’ rest).

Give great effort, get great results!

This blog was written by Alex Soller, Athletic Performance Coach and NIFS trainer. To find out more about the NIFS bloggers, click here.

Heavy weights can get exhausting, but don’t give up on squats just because of that. Instead, give bodyweight squats a try. In part three of the “King of the Gym” series, I focus on bodyweight-only variations on barbell back squats. Sometimes you need a break from all the heavy barbell training. That’s when bodyweight squats become useful by keeping you strong and well-conditioned.

The Air Squat

To start off, you must master the classic bodyweight squat, also known as the air squat. Keep your feet shoulder width apart, toes pointed forward, and the weight centered over your feet. Go down as deep as possible. At the bottom, push through your heels and the balls of your feet to begin ascent. All the while, keep your chest up and push into the ground until you are back up straight again. One rep completed!

Air Squat Variations

All the variations below are for the air squat and can be used for different purposes. Some can be used for mobility, while others used to build strength. Add them to your training program as you see fit.

Pick at least one variation from this list and start practicing it within your fitness routines. Drill down the different techniques of these alternatives to help strengthen areas of weakness within your barbell squats and become more extremely efficient when you do get back to barbell squats again.

Next in the Series

In part 4 of the series, I focus on bodyweight again, but set up some conditioning routines you can do at home, outside in the park, or in a hotel when on the road. As I have reiterated in each of the previous installments of this series, regardless of your fitness goals, some form or fashion of squats can and should be added to your fitness routines.

This blog was written by Michael Blume, MS, SCCC; Athletic Performance Coach. To learn more about the NIFS bloggers, click here.

It is estimated that there are almost 48 million cases of foodborne illness/food poisoning in the United States each year (source: https://www.foodsafety.gov/food-poisoning). Of these cases, around 128,000 individuals are hospitalized and about 3,000 deaths occur. Rates of foodborne illness are higher during the summer months, as they are often warmer and more humid—the ideal environment for bacterial growth. In addition, many people participate in outdoor food-related activities, such as picnics, barbeques, and campsites, where the typical safety controls of a kitchen, such as refrigeration, cooling, and running water, are not always available

Keep reading to learn about the common causes of food poisoning, their symptoms, and steps you can take to protect your food this summer.

Common Food Poisoning Culprits and Their Symptoms

The onset time of the signs and symptoms of food poisoning depend on the type of virus, bacteria, or other pathogen you were exposed to and the symptoms can range from mild to severe. Some of the most common food borne illness causing pathogens and their symptoms include the following.

Salmonella

Symptom onset: 6 hours to 6 days after exposure.

Signs and symptoms: Diarrhea, fever, stomach cramps, vomiting.

Food sources: Raw or undercooked poultry and meat; eggs, unpasteurized (raw) milk and juices; raw fruits and vegetables.

Staphylococcous aureus (Staph)

Symptom onset: 30 minutes to 8 hours after exposure.

Signs and symptoms: nausea, vomiting, stomach cramping.

Food sources: Foods that are not cooked after handling (sliced meats, pudding, sandwiches, etc.).

Clostridium Perfringens

Symptom onset: 6 to 24 hours after exposure.

Signs and symptoms: Diarrhea and stomach cramps (vomiting and fever are uncommon).

Food sources: Beef, poultry, gravies, dried and/or precooked foods.

Norovirus

Symptom onset: 12 to 48 hours after exposure.

Signs and symptoms: Diarrhea, nausea, stomach pain, vomiting.

Food sources: Leafy greens, fresh fruit, shellfish, unsafe water.

Clostridium Botulism

Symptom onset: 18 to 36 hours after exposure.

Signs and symptoms: Double/blurry vision, drooping eyelids, slurred speech, muscle weakness.

Food sources: improperly canned or fermented foods.

Escherichia Coli (E Coli)

Symptom onset: 3 to 4 days after exposure.

Signs and symptoms: Severe stomach cramping, vomiting, diarrhea (sometimes bloody).

Food sources: Raw or undercooked ground beef, unpasteurized (raw) milk and juices, raw vegetables (sprouts, lettuce), unsafe water.

Listeria

Symptom onset: 1 to 4 weeks after exposure.

Signs and symptoms: headache, stiff neck, fever, muscle aches.

Food sources: Soft cheeses, raw sprouts, fresh melon, hot dogs, and other deli meats.

Individuals at Increased Risk for Foodborne Illness

People who are most at risk include the following:

• Pregnant women and infants.
• Children younger than 5 years old.
• Elderly (> 65 years of age).
• Immunocompromised (cancer, HIV/AIDS, autoimmune diseases, etc.)

6 Steps for Practicing Food Safety This Summer

Follow these tips to avoid food poisoning at your summer gatherings.

Wash Your Hands

Always wash your hands with warm, soapy water for at least 20 seconds before, during, and after food preparation and handling. Be sure to dry your hands completely after washing using a clean towel. If you don’t have running water or access to safe water, be sure to bring wet disposable wipes, paper towels, and surface disinfectant for cleaning hands, cooking surfaces, and utensils.

Keep Cutting Boards and Utensils Clean

Use separate cutting boards, serving dishes and other utensils (tongs, spatulas, etc) for cooked and raw foods. Be sure to thoroughly wash all items that come into contact with raw food with warm soapy water prior to reuse.

Get a New Plate After Handling Raw Meats

Never serve cooked foods on the same plate or platter that once held raw meat, poultry, or fish to avoid cross-contamination.

Thaw in the Refrigerator

Thaw food in the refrigerator rather than at room temperature or on the counter.

Cook to Safe Internal Temperatures

Use a food thermometer to ensure the food reaches safe internal temperatures:

• Beef, pork, lamb, veal (steaks, roasts, chops, etc.): 145F
• Ground meats (hamburgers, etc.): 160F
• Whole and ground poultry (chicken, turkey): 165F

Don't Leave Food Out

Refrigerate leftovers within 2 hours after cooking. If outdoor temperatures exceed 90F, refrigerate perishable foods within 1 hour. Keep your refrigerator below 40F.

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