NIFS Healthy Living Blog

In my experience over the years working with folks from all walks of life to help improve their strength, mobility, performance, and overall fitness I have found that so many suffer from immobility in two major joints: the ankle and the shoulder, which is the focus of this piece. Lifestyle, occupation, inactivity, and overtraining are all culprits robbing so many of healthy range of motion in the shoulder and shoulder girdle.

Throughout the history of fitness and muscle, one of the sexiest exercises is the overhead press (OHP). The overhead press is used as an assessment of one’s strength, it’s involved in the popular Olympic lifts and many activities of daily living, and it feels pretty darn good to lift something heavy up over your head. With so many variations that can develop strength and stability in the upper body, the overhead press can be a phenomenal tool in a training toolbox.

Questions to Ask Yourself

There are many benefits to the overhead press exercise, but what if you suffer from immobility in the shoulder or have suffered an injury that has made the vertical press pattern difficult or painful? There are some options for you that can keep you safe while reaping the many benefits of the vertical press movement pattern. Before we get to those, however, I’ll ask a couple of questions.

What are your desired fitness outcomes and goals?

“If you think it, INK IT!” is a practice I learned long ago from a great coach, and for years I have been insisting clients write down what they hope to accomplish along their fitness journey. If you don’t know where you want to go, it will be difficult to formulate the map to get you there. Take the time to reflect, develop, and write your fitness goals before starting any fitness program.

How will the overhead press exercise help you get there?

Pretty straightforward question: how will the overhead press exercise help get you to where you want to go? Depending on your goals, the OHP may play a major role, or it might play a minor role in your success.

How do you know whether you should be including the overhead press in your training?

Once you have established your fitness outcomes and how the overhead press can assist in obtaining those outcomes, it is important to determine whether the overhead press is a safe exercise to include in your training. Your best first step is to complete a Functional Movement Screen (FMS) that will provide some crucial information to your fitness programming. First and foremost, the FMS, specifically the Shoulder Mobility Screen, will determine whether there is pain involved with the overhead position. If there is pain, you will need to see a medical professional to tackle that before anything else should happen.

A score of 1 on the Shoulder Mobility Screen signifies that, among other things, you should exclude overhead pressing from your training until the pattern is cleaned up and you are no longer scoring a 1 on the screen. A score of 2 or 3 means the vertical pressing motion can be included in your training safely. Schedule your FMS with one of NIFS instructors today to ensure you are able and safe to include the overhead press exercise in your programming.

Overhead/Vertical Press Options

Once you have your screen from your NIFS certified pro, you now know where you stand to shoulder the load. If you are cleared to press overhead, I say have at it and press on! But if you are directed to stay away from strict overhead pressing, here are a few options that can provide many of the same benefits from the overhead press while working in a safer shoulder space.

• Landmine Press: 1/2K and Standing
• Landmine Arc press: 1/2K and standing
• Incline DB press: SA and double arm
• Jammer Press

Shoulder health, strength, and stability are so important in training and, more importantly, everyday living. The vertical press options here are great ways to continue to bulletproof your shoulders, and the best first step is to get screened and take care of your shoulders prior to heavy loading. One simple and highly effective way to tackle shoulder health is to add the “dead hang” into your training program. Learn more in Lauren’s recent post covering this effective drill. Stay shoulder safe!

This blog was written by Tony Maloney, ACSM Certified Exercise Physiologist and Health/Fitness Instructor. To find out more about the NIFS bloggers, click here. 

A question I get asked frequently is, “Why are you interning for a fitness center when your major is social work?” The first thing people think of when they hear social work is working at the Department of Child Services, and being in a fitness center doesn’t seem to make sense. But social work is so much bigger than that, and it continues to expand into new places, such as fitness and sports.

Linking Physical and Mental Health

Exercise has many benefits for your physical health, but what about benefits to your mental health? In my own experience, I feel that exercising has an effect on my mood. The less I exercise throughout the week, the more sluggish and tired I become. However, the more I exercise throughout the week, the more energized and content I feel.

Now don’t get me wrong—I am not one of those people who loves to work out. I know that may come as a surprise, but I don’t look forward to working out. It’s something that I know I need to do in order to keep myself healthy, but I don’t particularly enjoy it. I literally count down the minutes until my workout is over. But as I said, I notice the difference in myself when I’m not working out vs. when I am working out. Exercising doesn’t have to look the same for everyone, either. Find something that you enjoy doing like hiking or swimming and incorporate that into what a “regular” workout might look like.

How It Works (Out)

Numerous studies back up the claims that exercising improves mental health. Aerobic exercises such as swimming, cycling, and jogging have been shown to reduce anxiety and depression. The improvements in mood are, in part, due to the exercise-induced blood circulation to the brain. Exercise can offer other benefits that help improve your mental health, such as the opportunity to get more social interaction. A smile, a greeting, or a small conversation can help improve your mood or even change the outlook of your entire day. You might even meet a gym buddy who will keep you accountable when you don’t feel like working out.

Working out can also help you gain more confidence overall. When you meet your exercise goals and start to see changes in your appearance, chances are your confidence will build as well. Exercise also gives you a healthy coping mechanism when you are feeling down. Have you been dwelling on something stressful? Take it out on a few medicine ball slams!

Find the Balance

Mental health and physical health are more intertwined than most people realize. Finding a balance between the two can help your overall well-being. It also helps justify why I am interning here at NIFS (lol).

This blog was written by Taylor Hayes. To learn more about the NIFS bloggers, click here.

Pumpkin season is officially here, and I am SO excited! Call me “basic”—you would not be wrong. Starbucks has launched their pumpkin drinks. Food bloggers, including myself, are basically turning their kitchens into giant pumpkins. It is a whole thing.

Here is my hiccup with pumpkin season and all the yummy beverages: THEY ARE FULL OF SUGAR AND CALORIES. Basically, we drink this little serving that takes up a huge portion of our daily calories yet contributes very little to improving our satiety. When you combine no fiber, little protein, and minimal volume you get “hangry” feelings and a higher risk of overeating later in the day. This makes weight-loss attempts and health goals harder to accomplish.

Now, don’t get me wrong—I am one who believes all foods and beverages can fit into a healthy nutrition regimen, even the high-sugar drink from time to time. However, I also believe in finding alternatives that are lower in sugar and calories when possible. Don't worry, these “alternatives” I speak of MUST taste yummy or else I would just stick with having the “real deal” in moderation.

Here are 8 DELICIOUS Starbucks Pumpkin Spice drink orders that won’t take up the bulk of your calorie budget and are low in sugars.

Hot Options

Pumpkin Spice “Latte”

Order: Grande blonde coffee with 1 pump pumpkin sauce, 2 pumps sugar-free vanilla, 2 shots espresso, and 1 cup steamed almond milk (or about half-full of steamed skim milk)

Nutrition Facts: 95 calories, 14g carbs (9g sugar), 4g fat, 3g protein

Pumpkin Spice Americano

Order: Grande blonde caffe Americano with 1 pump pumpkin sauce, 2 pumps sugar-free vanilla, and light splash of half & half. Ask to put in a venti cup to allow room for the add-ins.

Nutrition Facts: 75 calories, 12g carbs (7g sugar), 2g protein, 3g fat, 255mg caffeine

Pumpkin Chai Tea “Latte”

Order: 1 venti brewed chai tea. Add steamed skim milk, 4 Splendas, and 1 pump pumpkin sauce

Nutrition Facts: 65 calories, 12g carbs (12g sugar), 4g protein, 0g fat

Pumpkin Spice Coffee

Order: Grande blonde coffee with 1 pump pumpkin sauce, 2 pumps sugar-free vanilla, and light splash of half & half. You can add Splenda for a little sweeter taste with no additional calories.

Nutrition Facts: 65 calories, 9g carbs (7g sugar), 2g protein, 3g fat

Cold Options

Iced Pumpkin Spice Latte

Order: Grande iced coffee with no classic syrup. Add 1 pump pumpkin sauce, 2 pumps sugar-free vanilla, 2 shots espresso, and 1 cup steamed almond milk (or about ½ full of steamed skim milk)

Nutrition Facts: 95 calories, 14g carbs (9g sugar), 4g fat, 3g protein

Iced Pumpkin Cinnamon Coffee

Order: Grande iced coffee with no classic syrup. Add 1 pump pumpkin sauce, 2 pumps sugar-free vanilla, and a light splash of half & half.

Nutrition Facts: 65 calories, 9g carbs (7g sugar), 2g protein, 3g fat

Pumpkin Cold Brew with Cinnamon Almondmilk Foam

Order: Grande Cold Brew with Cinnamon Almondmilk foam. Add 1 pump pumpkin sauce and 1 pump sugar-free cinnamon dolce syrup.

Nutrition Facts: 65 calories, 14g carbs (12g sugar), 1g protein, 1g fat

Pumpkin Cold Brew with Dark Cocoa Almondmilk foam

Order: Grande Cold Brew with Dark Cocoa Almondmilk foam. Add 1 pump pumpkin sauce and 1 pump sugar-free vanilla syrup.

Nutrition Facts: 65 calories, 13g carbs (10g sugar), 1g protein, 2g fat

Extra Hacks

Want more pumpkin? You can certainly add another pump of the pumpkin sauce. One pump of the pumpkin sauce is an additional 25 calories, 6g carbs (6g sugar), 0g fat, and 0g protein.

Want more sweetness? You can add a packet or two of Splenda for a noncaloric sweetener. No, this will not cause cancer. Research does not support that claim. So, if you want Splenda to help sweeten your beverage, add it.

Want more cream? Have them add a creamy milk, such as oat milk or almond milk. Both are fairly low calorie. Skim milk is great and offers more protein, but it is not as creamy.

Those are my tricks. And if you’re still hungry for pumpkin and that other fall treat, apples, check out these recipes. I hope you enjoy these drinks and ultimately have a great PUMPKIN SEASON while still reaching your health goals! Enjoy!

This blog was written by Sabrina Goshen, NIFS Registered Dietitian. To learn more about the NIFS bloggers, click here.

Want to jump higher, jump farther, or possibly dunk a basketball? With all the athletes I have trained over the years, at some point within their sport they all jump. Competitive as athletes are, they want to be able to jump higher like in volleyball, or jump farther like swimmers coming of the blocks, for example.

Warming Up Your Lower Body

Before you start jumping, you need to warm up your lower body. A fun way to wake up your lower body and prepare for explosive work like vertical or broad jumps is to incorporate easy plyometrics into your fitness routines. Plyometrics refers to exercises involving rapid stretching and contracting of your muscles.

An easy warm-up drill into plyometrics for athletes is to start with pogo jumps. They are one of my favorite athletic drills to warm up with and incorporate within athletic workouts. Pogo jumps are a great tool for teaching athletes what it feels like to be fast and or explosive off the ground. I use pogo jumps primarily to target the calves and shins. To a lesser degree they also target the hamstrings and quads within our warm-ups.

Proper Form for Pogo Jumps

Here’s what we want to see out of athletes when doing pogo jumps: minimal ground contact time, and minimal knee flexion (knees over the toes). Each jump is mainly with ankle movement instead of hips and knees. Never let your heel touch the ground. Stay on the ball of your foot to utilize your lower-leg elasticity. Low pogo jumps look similar to bunny hops, and high pogo jumps are similar but emphasize more explosive power for height on each jump, making you look more like a kangaroo.

Pogo Jump Drills

Depending on available space, pogo jumps can be done in place for typically 10–20 jumps in a row, or you can do them for distance down and back in a 10-yard space. If doing pogo jumps laterally, I like to go 10 yards down right and switch halfway, and keep going 10 yards left. Like most exercises, you are only going to get out what you put into it, so really push yourself to jump for speed (quickness) or height (explosive) each time. As always, make sure that you are keeping good form when you jump as well.

Goal: Improve vertical leap, quickness, and footwork
Equipment Needed: None—just you!
Space: In place or 10–20 yards distance

Drill: Low Pogo Jump

Execution: Begin the drill in an athletic posture with the feet hip/shoulder-width apart. Raise heels up and stand on the balls of your feet. Quickly bounce up and down on the balls of your feet. Don’t let your heels touch the ground. 

Drill: High Pogo Jump

Execution: Starting the same as low pogo, stand tall with feet slightly spread apart about hip-width. Raise heels up and stand on the balls of your feet. Advance the low pogo drill by attempting to gain more height in your jump and still minimizing ground contact time.

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

You’ve told yourself that it would just be one “cheat meal,” but the next thing you know that one meal turns into everyday meals and you feel like you have fallen so far off the wagon that there’s no getting back on.

I’m here to tell you that LIFE HAPPENS, and it’s okay occasionally to stray from a healthy lifestyle. What’s important to remember is that the tools to hop back on and get back motivated are right at your fingertips, waiting for you to grab tight.

Here are 7 tips to get back on track and keep moving forward:

1. Don’t take it so personally. You’re not a bad person or destined always to be overweight just because you slip up here and there. Just think of it as a minor setback for a major comeback!
2. Don’t look for a quick fix. You might lose weight this way, but you’re almost sure to gain it back. This has the potential to set up an unhealthy pattern of gaining and losing. Slow and steady wins the race!
3. Find an accountability partner. This can be someone who is just starting out, or starting back over, or an experienced, never-falls-from-the-wagon person. Finding someone who can provide you encouragement for your efforts will help you continue down the right path. Be sure to be upfront and honest with them about your goals and have them check in on you regularly.
4. Plan ahead. We schedule meetings, and hair and nail appointments for ourselves; why not schedule a time out of our busy days where we can exercise? Even planning your meals ahead can help with overeating and you won’t get too hungry throughout the day.
5. Track your food. Keeping an account of exactly what it is you eat throughout the day helps keep you honest and aware. It will help give you insight on your eating habits and where you might need to give a little.
6. Understand you’re not alone. Thinking that you’re the only person in the world who has fallen off the wagon will achieve nothing but negative thoughts and make it even more difficult to get started again. Somewhere, some place, someone is going through the exact same thing you are or they’ve been through it before. You’re not the first person to have to start back over, and you certainly won’t be the last.
7. One day at a time. This tip needs to be bold, underlined, highlighted, and anything else to grab your attention! Taking this journey one day at a time is so critical to your success. All you need to do is try. By doing your best each day, you’ve put together a chunk of how your future will look.

While it might be tough, it is definitely not impossible to get back on track. If you aren’t sure where to start, come in and talk to us. We would love to get you set up with one of our personal trainers, enrolled into a program like our Ramp Up to Weight Loss, or simply design a program for you to follow on your own. Whatever you feel you need, we are right here to help you!

You’ve got this!

This blog was written by Ashley Duncan, CPT, Weight Loss Coordinator. To learn more about the NIFS bloggers, click here.

Coenzyme Q10, also known as ubiquinone, is a commonly used supplement by those with cardiovascular risks and disease, and especially those using statins. CoQ10 acts as a carrier in our cells to assist in oxygen utilization.  It also assists enzymes in the mitochondria. This allows the production of energy in a cycle referred to as the Krebs Cycle, and hints at why the mitochondria are the “powerhouse of the cell.” Some believe that those with heart failure have a buildup of reactive oxygen species (ROS), which can lead to adverse effects. Furthermore, they suggest CoQ10 antioxidant properties can combat the buildup of ROS. Additionally, CoQ10 is thought to balance calcium-dependent ion channels within the heart, which is critical for heart function. As far as supplementation with statins goes, people are led to believe that supplementing CoQ10 is essential because statins block the pathway that leads to CoQ10 production.

Researchers looked into these claims. Some found many studies that showed CoQ10 had no clear effect on how much blood the heart was able to pump (left heart ejection fraction), and other studies were inconclusive with poor research design. On the other hand, a Large study (a meta-analysis of clinical trials) revealed that those who supplemented CoQ10 had lower risk of death and increased exercise capacity, but no correlation between CoQ10 and how much blood the heart was able to pump. Lastly, another study observed those with heart failure receiving medical therapy. In addition to medical therapy, some of the participants received a placebo and some received Coenzyme Q10. Although the concentration of CoQ10 in the blood serum increased dramatically, those patients saw no greater effect in ejection fraction, peak oxygen consumption, and exercise duration. 

Drug Interactions and Additive Effects

CoQ10 has been known to interact with Vitamin K Antagonists, such as warfarin, a commonly prescribed drug in cardiovascular disease cases. Some cases have shown that CoQ10 blocks the anti–blood clotting (aka anticoagulant) effect of Vitamin K Antagonists, especially warfarin, which can lead to fatal blood clotting (according to Lexi-Drugs Online). On the other hand, some studies have shown that CoQ10 has done the complete opposite to Vitamin K Antagonists and actually enhanced the anti-blood-clotting effect, which leads to excessive bleeding.

Side Effects

Some side effects reported include severe gastrointestinal (GI) bleeding, allergic reactions, headaches, vomiting, urine discoloration, and abdominal pain.

Further Research

Much of the research that shows a positive outcome when supplementing CoQ10 had small trial groups (not enough people). The number of participants in the trials, known as sample size, is too small for the evidence to be conclusive. Moving forward, is it possible to get a bigger sample size that can give conclusive results? As of now, many are torn on this topic.

The Clinical Bottom Line

There is not enough evidence to support the use of CoQ10 for treating heart failure or even lessening the risk of muscle weakness (myopathy) in those taking statins. Until more research emerges, I would suggest those with cardiovascular disease not take CoQ10, especially if they are taking a Vitamin K Antagonist. If you are torn about taking CoQ10, consider speaking with your Primary Care Provider and Registered Dietitian to see if it's right for you.

This blog was written by Sabrina Goshen, NIFS Registered Dietitian. To learn more about the NIFS bloggers, click here.

Looking back on the history of my work in the blog world, I have found that every year around this time I tend to write about a sport I sometimes love to hate: golf. So, without further ado, it is time for my yearly “golf blog,” where I share a few insights from a hack’s viewpoint that will hopefully lead to some success in your game. If you play this frustrating yet beautiful game, you know that every round can either be 4 hours of bliss, or contemplating why you spent so much money on those clubs. And maybe that’s what makes the game so special for so many, the never-ending battle between good and evil (thoughts, that is).

Whatever it is that keeps you coming back to the links, obviously you want to play the best you can and as long as you can. The proper warm-up for any type of fitness or performance activity has been spoken and written about by countless fitness pros, yours truly included, but I would argue it’s super important to your game and your health to talk about warming up before you tee it up.

Before the Course

If you are like me, sometimes you get to the course with only a few minutes to spare before your tee time. Here are a few strategies you can implement that don’t take a lot of time and will benefit both your game and your body.

• Be fit: Okay, I lied, this one does take some time, but being fit and healthy before taking on any activity is imperative to maintaining your health. I think we would all agree it might be foolish to hop into a 5 v 5 pickup game on the basketball court if you have been on the couch for the last three months. You would want to work on your cardio, power, and endurance so that you can compete and enjoy the activity. Same goes for golf. Don’t let the cart fool you: it is a physically demanding game—if you wish to compete with your pals, that is. So, take care of yourself and make sure you are getting that minimum 150 minutes per week of moderate to vigorous exercise recommended by the ACSM.
• Soft-tissue work at home: If you have time before hitting the course to hit the foam roller, I highly recommend it. Spend some time on the glutes, lats, adductors, T-spine, and hamstrings. (link)

On the Course and in a Hurry

Here are some videos that demonstrate some important warm-ups and drills.

• Increase Tissue Temp: Walk, small plyometrics (jumping jacks), light jog

Drills:

• Chest Stretch
• SA OH Reach
• Club windmills
• Reverse Lunge with Lateral Reach
• Lateral Leg Swings
• Trunk Rotations (iso)
• Back and Down Swings

Now, there may be a few things holding you back from completing a proper warm-up before enjoying a great day of the oldest game. You may not show up to the course in time. I make time to get there early to get outside and really begin the round before the first tee. You might feel a little “goofy” going through a proper warm-up in front of your friends. To that I say, “success favors the prepared,” and you can show them drills after you beat them on the course, or are able to play again immediately without soreness, or carry the bag for 18 holes and remain upright. A proper warm-up may not get you on tour, but it may save you a few strokes aside and keep you playing longer.

This blog was written by Tony Maloney, ACSM Certified Exercise Physiologist and Health Fitness Instructor. To find out more about the NIFS bloggers, click here.

Often I ask my clients or athletes why they exercise. The most common answers that I get from them are “because I want to look better” or “for good health,” which are great reasons for sure. But what if I told you that exercise helps one of the most important organs in your body that doesn’t include any visible muscle: the brain.

The Effects of Exercise

I like to think that seeing physical changes are the only side-effects of exercise, but the main benefit is that with exercise you can improve memory retention, create new neurons, and essentially become smarter.

Increasing Neurotransmitters for Connections and Learning

Exercise contributes to many factors that help improve brain health. When you exercise you don’t think about this, but it increases your BDNF (brain-derived neurotrophic factor) levels. This neurotransmitter is responsible for many things in the brain, but I will list only a couple. BDNF is like fertilizer to neurons, which helps then grow. The more neurons you have, the higher your potential to make connections and learn new things. What BDNF also does is helps protect the neurons against cell death.

Increasing Glucose for Fuel and Learning

When you exercise, your muscles release IGF-1 (insulin-like growth factor) because your body needs fuel (glucose) to maintain that activity. In the brain, though, glucose is the main source of fuel. Some studies have shown that when IGF-1 is in the brain, it works with BDNF to increase learning instead of being used for fuel.

Increasing Growth Factor for New Brain Cells

The last benefit I will talk about is how exercise helps improve FGF-2 (fibro-blast growth factor). When you exercise, this is also transported to the brain and works together with BDNF to help with neurogenesis (growth of new cells). This has many benefits, such as new stem cells that can be used to learn new things as well as help with memory retention and reducing memory loss.

Learn More at NIFS

This is a very broad description of what goes on in your brain when you exercise and how exercise helps brain health. If you would like to learn a little more about this, I am happy to explain more in detail about the process that occurs in the brain. You can email me at pmendez@nifs.org.

This blog was written by Pedro Mendez, CSCS, FMS, Health/Fitness Instructor and Strength Coach at NIFS. To learn more about the NIFS bloggers, click here.

Seriously. Stop and take a breath. Don’t judge your technique, just breathe in and out. Failure to do both in and out will likely result in you fainting, and the ERs and urgent care centers have enough to do without you coming in with a cut forehead requiring stitches.

Take 5: A Relaxation Exercise

Hold your left hand palm facing up with your fingers slightly spread apart. Place the tip of the index finger of your other hand at the base of the left palm in the slot between the fat pads of the thumb and little finger.

To begin this short exercise, exhale; then as you inhale, let your index finger trace the length of your thumb. When you reach the tip of your thumb, retrace the length of your thumb as you exhale until you return to your starting point. Repeat this exercise for each finger.

If you chose to, you can reverse hand positions and repeat the exercise with your left index finger tracing the fingers of your right hand.

This exercise is short but a powerful way to calm down the fight/flight nerves and bring back physical and mental balance.

Breathwork

There hundreds of breathing techniques to explore and thousands of books written on the subject, going into great detail about what happens when you focus on your breath. I believe it is important and should be explored by anyone who wants to improve their health and wellness. That depth is well beyond the intent of this blog. However, here are some breathing patterns to try.

• Box breathing: Inhale for a 4-count, hold for a 4-count, exhale for a 4-count, hold for a 4-count, repeat. This technique is used by the military to calm soldiers before shooting drills and live action.
• 4 In, 6 Out: No holds, just simple in/out with a slightly longer exhale.
• 4 In, 6 Hold, and 7 Exhale: This is the beginning of longer holds and exhales.
• Focus breathing: Simply watch and follow the breath as it moves in and out. No judgment; just follow. This is the foundation of basic meditation practices.

Finding Balance

We all go through our fair share of stressful situations.  It's how you handle them that will help you maintain a healthy outlook . Use these techniques to find your own “life jacket,” a complement to the exercise ideas and nutritional information that NIFS provides. I hope it helps you find your breath, tone down the negative energy, broaden your perspective for your own mental and physical health, and perhaps help others as we go through together.

Your inner peace is your personal power. Therefore,

Peace and Power,
Rick

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

As many of us are confronted with the decision of whether to send our children back to school or continue with online learning, we are faced with many questions that we had never had to ask ourselves before. Breakfast, lunch, and often snacks are mainly consumed during these hours at school, so as we continue to see Indiana trying to return to normal and reopen, we might need to tailor our eating habits to ensure we are not risking unnecessary exposure to COVID-19 when refueling our bodies throughout the day. These ideas also work for adults who are returning to the workplace or have already returned to the workplace.

Keep in mind, you want each meal to be comprised of plenty of fruits and veggies (half of your plate), while one quarter of your plate is filled with a protein, and the remaining quarter is filled with a minimally processed grain like brown rice or whole-wheat pasta. Make sure to use leftovers to make the next day’s meal prep easy—think large-batch cooking. Snacks should have a protein (such as nuts, peanut butter, etc.) along with a high-fiber carbohydrate like a piece of fruit (think banana or apple) to keep you feeling satisfied throughout the day.

Tips for Safe Eating at Schools and Work

Here are some actions to consider when eating meals at work or school amid a pandemic:

• Cut back on items that require heating up in the microwave to avoid touching a community microwave.
• Use a thermos if you would like to take hot items (such as coffee or soup).
• Pack a bottle of water (drinking fountains are likely to be closed).
• Practice “hands-free” snacking. An example for kids: toothpicks already placed into small sandwich squares that they can pick up like an hors d’oeuvre makes for a fun and safe way to eat finger foods!
• Use packaging to avoid touching food prior to ingesting food items.
• Practice good hand hygiene. Scrub with soap and water for a minimum of 20 seconds and don’t touch other items prior to eating.
• Bring your own utensils, napkins, and condiments.
• Vary the times you visit the cafeteria if possible to avoid high-traffic times.
• Keep your mask on as long as possible and try to sit at least 6 feet apart.

Meal and Snack Ideas

Take a look at some of these meal and snack ideas and give them a try. Keep in mind that these are suggestions, and I hope they provide inspiration. Although they don’t cut out your risk 100 percent, every little bit helps during this crazy time.

Breakfast Ideas

• Smoothie: 1-2 cups of frozen fruit, a handful of leafy greens, a spoonful of peanut butter, and milk of your choice blended to your preferred consistency. Pack in a thermos and bring your own straw.
• A banana and a squeezable almond butter packet (such as Justin’s).
• Overnight oats: soak rolled oats in milk in the fridge overnight with a dollop of peanut butter. Add fresh or frozen fruit on top. Eat cold or throw in the microwave before leaving the house (it retains heat well!).

Lunch Ideas

• Sandwiches on whole-wheat bread: wrap in parchment paper to avoid touching the sandwich when eating it. Skip the deli meats and try to load up on colorful and crunchy veggies with hummus in this option.
• Pasta salad: bring your own utensils. Make a big batch of whole-wheat pasta and sautéed veggies and toss with balsamic vinegar and olive oil in the morning. Toss in a can of pinto beans or a handful of pine nuts for an easy protein.
• Spinach salad: top with carrots, cherry tomatoes, walnuts, and chickpeas. Toss dressing on at lunch.

Snacks and Sides Ideas

• Squeezable applesauce pouches
• Larabars
• Mamma Chia Squeeze pouch
• Yogurt with a banana—I love the Silk soy yogurt for a dairy-free option
• Individual bags of prepopped popcorn (try pouring it into your mouth straight from the bag—it might not look graceful at times, but it keeps your fingers out of your mouth!)
• Precut fruit salad (apples, strawberries, blueberries, etc.)
• Precut/bite-sized carrots, cucumber, and celery that you can easily stab with a fork or toothpick and dip into a little hummus

***

While this is not an easy time for anyone, trying to keep up your routine in eating habits is important so that your body is properly fueled and healthy. Best of luck this year, and stay healthy!

This blog was written by Lindsey Hehman, MA, RD, CD. To learn more about the NIFS bloggers, click here.