NIFS Healthy Living Blog

Nuts, basically one of the original food groups and predating even the most basic diet, have been a part of human existence since the beginning, and there is good reason. They taste good and are loaded with nutrients. The properties and benefits of nuts vary based on each individual nut, with some options being a little healthier than others.

Nuts Are Healthiest Without Embellishment

There are some ground rules that I would like to set regarding healthy nuts. 

Try not to add chocolate to the equation. Although chocolate has its good qualities, we also know that added calories would diminish our gains from the nuts.

Salt, like chocolate, has added value in taste but is not recommended for individuals who are heart conscious. For that matter, I don’t recommend added anything, whether it be chocolate, salt, sugar, etc.

Health Benefits of Nuts

“Now wait a minute, this sounds like a lot of work,” you may say. This is where you are mistaken. Eating nuts can be an enjoyable way to get variety in your diet and healthful nutrition. For instance, almonds, cashews, pecans, brazil nuts, macadamias, pistachios, hazelnuts, and walnuts boast tons of benefits, including but not limited to fighting inflammation, improving digestion, raising immunity, lowering LDL, fighting cancer, and even making coffee taste better.

Nutritional Information About Nuts

Nuts can differ in size, shape, texture, and taste, but overall, they are fairly similar in calories per ounce and fat. The pistachio weighs in pretty light on the calorie scale at about 160 calories and 14 grams of fat per 50 nuts, while the Brazil nut is 185 calories and 18 grams of fat for 5 to 6 nuts. The healthy properties of the Brazil nut, though, outweigh the difference in that they contain a fair amount of selenium (which, in recommended doses, has been linked to fighting certain cancers).

With all the benefits nuts pose for our health, it is easy to see why they belong in the Mount Rushmore of edibles. Do yourself a favor and accentuate your diet… because nuts are taking over!

This blog was written by Thomas Livengood. For more about the NIFS bloggers, click here.

A recent study published in the British Medical Journal (BMJ) looked at the winners of the past Darwin Awards. These awards are given to people who die in an idiotic manner, thereby insuring the long-term survival of the human species by removing themselves from the gene pool.

The study examined 318 cases. Of them, 282 (or 88.7%) were men. These results support the emerging “Males are Idiots Theory” (MIT). The authors were at a loss to explain the reasons for males dominating the art of stupid death, but they offered that men are more willing to take unnecessary risks simply as a rite of passage, for male social esteem, or perhaps just for bragging rights. It is also believed that alcohol had a lot to do with the outcomes (duh!).

Macho Man Cuts Off Own Head

My favorite Darwin Award went to Polish farmer Krystof Azninski, who in 1996 cut off his own head while trying to prove how macho he was by one-upping his friend who had just cut off his own foot with a chainsaw. Azninski won. And lost.

The bout started while drinking (again, duh). They began hitting each other over the head with frozen turnips. But when Azninski’s friend cut off his own foot, Azninski felt compelled to respond.

As kids, we were all warned about the dangers of running with scissors: “It’s all fun and games until someone pokes an eye out.” When you’re 4 years old, that gruesome image stays with you and vividly comes back every time you hold scissors. Running is the last thing on your mind, at least for most people.

But there are some who never listen and seemingly never learn. Tell them the stove is hot and they’ll end up with a second-degree burn because they had to prove it to themselves. Their universe is a lot different than ours, and if we were able to listen in on the conversation in their heads, we would twitch in disbelief. Logic? What logic?

Fitness and the Male Ego

What does this have to do with fitness? Well, while walking around the gym, I twitch a lot because I see bad technique. I see really dumb exercises. And worse, I see really dumb exercises done badly—and you guessed it: mostly by men. In this environment, I assume alcohol is not involved, so it must be something else. Let’s try the male ego.

Maybe it’s a guy thing, but very few males will seek out proper lifting instruction, and there are some who will not even accept it when it is offered. Their pride won’t let them consider that they may be doing something wrong, and they are not going listen to another male tell them that they are. Female trainers, in this situation, stand no chance in helping these men regardless of their qualifications and experience.

Females, on the other hand, are not invested in false pride and are more interested in exercising correctly. They have no unrealistic expectations of strength and are pleasantly surprised when strength arrives. Their major concern is that they simply want to lift correctly and avoid injuries, and are therefore more willing to listen and follow through on instructions. Because of this, they progress better toward their goals and suffer from fewer injuries on the way.

I see the gym’s version of Krystof Azninski round-backing deadlifts, knees collapsing inward while squatting, totally missing the point of the Olympic Lifts (which is power development, not conditioning), engaged in a death struggle under the bar while benching, not having the strength and proper technique to handle the weight they’re using on any exercise, etc. The point is they are more interested in demonstrating strength than actually developing it.

Running with scissors, running with dumbbells; it’s all metaphorically the same. It’s all fun and games until you poke out an eye, rupture a disc, blow out a knee, or turn a shoulder into hamburger.

Guys, take pride in “doing it right.” Let results come to you naturally; don’t chase them. Stop running with scissors, and for god’s sake put down that chainsaw!

To learn more about how a NIFS personal trainer can help you with injury prevention, click here.

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

Even though it’s been a few years since I graduated, it still feels like I was just walking through campus and living in the dorm. I absolutely loved college, and while many people gained the freshman 15, I took advantage of the opportunity to live on my own for the first time and make lots of healthy habits that I still follow today. Just because I created healthy habits doesn’t mean I didn’t have an amazing time.

For me, living a balanced life full of fun is essential for being healthy. Here are my top three tips for staying healthy your freshman year and beyond (that leave room for plenty of college-style fun and experiences).

1. Keep a Routine

I am a routine type of girl, but I have come to learn that having a routine is not just a “me” thing. The human body was designed to function on a schedule and to have a routine. Everyone can have a different routine, but I found that I functioned best when I went to bed a little earlier than most people and woke up a little earlier. Of course, I would stay up later on weekends to participate in events, hang out with friends, and attend socials and parties, but I would give myself a curfew (typically midnight) so that I could get some sleep and still feel great the next morning (even after having a great time the night before). The most important thing is to figure out what works for your body and stick to it. 

2. Take Advantage of the Rec/Fitness Center

Most colleges and universities have a fitness center or are affiliated with a fitness center for students to use. Guys, this is a no-brainer! Just go to the rec center or fitness center. These places offer tons of group fitness classes, personal training sessions, and weight and cardio equipment for you to do your own workouts, and they are usually open for the majority of the day. Stop making excuses; find a friend and hit up the rec/fitness center. You’ll thank me once you do!

3. Walk It Out

I went to a small university, so the farthest thing away on campus was typically a 10-minute walk. That’s it! I would only use my car if I had to take a large load somewhere or if I was leaving campus, which was very rare. Walking is amazing for the body because it gets the body moving, but it doesn’t put a lot of stress on the muscles and joints. Walking as your form of transportation is a habit that you can start during your college days and then continue throughout the rest of your life! Seriously, just walk. You’ll feel great and those freshman 15 pounds will stay far away. 

Of course, there are tons of other things you can do to stay healthy in college; these are just a few for you to start with! 

Let’s hear from you below in the comment section. What are some of your favorite ways to stay healthy?

This blog was written by Tara Deal Rochford, contributing writer, group fitness instructor, and author of healthy living blog Treble in the Kitchen. Meet our other NIFS bloggers.

NIFS would like to highlight Brian Kumle, one of the recent graduates from its 14-week Ramp Up to Weight Loss Program. This program provides individuals looking to lose weight with the extra tools that they need to take off pounds and keep them off—without compromising their health—by focusing on healthy eating, exercise, and accountability. The program includes one-on-one training sessions, coaching sessions, fitness evaluations, appointments with our registered dietitian, and guidance along the way. Read about what the program has done for Brian.

SHARE YOUR “STORY” OR A BIT ABOUT YOURSELF IN A FEW SENTENCES:

I’m a designer here in Indianapolis, originally from Leo, Indiana. I graduated from Herron School of Art and Design last year.

WHY DID YOU JOIN THIS PROGRAM?

I joined this program because, at the time, I was the heaviest and most out of shape I’ve ever been in my life. I was an athlete in high school and regret each day that I haven’t maintained a body even close to what it was. So I needed a change and to go outside my comfort zone.

SOMETHING YOU HAVE ENJOYED:

I really enjoyed the variety of the workouts and having a little fun doing them. I don’t respond well to being just ordered around, and Emily was very helpful in not only teaching me technique and purpose, but also maintaining a chill AND hardworking atmosphere.

SOMETHING YOU HAVE LEARNED OR SOMETHING THAT SURPRISED YOU:

Something that definitely surprised me was how much body fat I lost in just 14 weeks*. It wasn’t astronomical, but it was more than I expected.

FAVORITE EXERCISE FROM ONE OF THE WORKOUTS?

Love/Hate: The sled push or the medicine ball ab circuit was a love/hate relationship.

WHAT ACCOMPLISHMENTS HAVE YOU ACHIEVED DURING YOUR TRAINING PROGRAM (OR DO YOU HOPE TO ACHIEVE)?

I got a great start in losing the body fat and gaining a bit of muscle*. I also learned a ton of exercises that will definitely help me going forward and make working out exciting.

WHAT STRUGGLES HAVE YOU ENCOUNTERED? TIPS YOU HAVE LEARNED ALONG THE WAY?

Reverting back to old habits on the weekends and struggling to get the ball rolling again after that as well as having to work AFTER work. I learned that even a highly intense 30-minute workout is better than nothing, and that even if I can’t work out on a day, I can still control what I’m putting into my body.

HOW DO YOU STAY MOTIVATED?

Just thinking of what I will look/feel like in a month, 3 months, 6 months, a year if I keep working harder and harder. And, of course, looking in the mirror.

ANY OTHER THOUGHTS YOU WISH TO SHARE:

Just a lot of thanks for all the guidance and resources the program and Emily provided me. THANKS!

*Weight loss claims and/or individual results vary and are not guaranteed.

This blog was written by Emily O’Rourke BS, HFS, Weight Loss Program Coordinator at NIFS. To find out more about the NIFS bloggers, click here

Probiotics are live bacteria and yeasts that are good for your health, specifically your digestive system. These “good” types of bacteria help to keep your gut working properly.

Lately the nutrition benefits of probiotics have been everywhere, which means they are popping up in all types of food. So, what foods should you be choosing as a way to get in probiotics, and what exactly are they doing to keep you healthy?

What Probiotics Can Do for You

Probiotics help move food through your gut. They also help with diarrhea and lactose intolerance, for those people who have trouble digesting lactose, or milk sugar. Probiotics have also been found to help with irritable bowel syndrome and inflammatory bowel disease. 

More recent research has been going beyond stomach-related problems. Researchers have found probiotics can help with skin eczema, preventing allergies and colds, and oral health.

Which Foods Have Probiotics?

Most people think of yogurt as a food with probiotics, and this is by far the most common food choice. Yogurt would be an excellent addition to your diet not only because it’s a more gut-friendly food, but also because it is high in protein, calcium, and Vitamin D. Choose a yogurt that states it has live and active cultures. Other dairy foods that are a good choice for probiotics are buttermilk, kefir, and soft cheeses. 

If you want more options, consider these foods:

• Miso soup: This popular Japanese starter has more than 160 bacteria strains and can keep your digestive system moving.
• Sourdough bread: This type of bread is full of gut-protective probiotics. 
• Sour pickles: Choose naturally fermented kinds, where vinegar wasn’t used in the pickling. Without the vinegar, more good bacteria can grow and increase the digestive benefits.
• Tempeh: Made from fermented soybeans, this product can be used as a replacement for meat in meals. It is high in protein and is described as having a smoky and nutty flavor. 

Try incorporating some or all of these foods into your diet to start reaping the benefits of probiotics. 

This blog was written by Angie Scheetz, Registered Dietitian and Wellness Coordinator. To find out more about the NIFS bloggers, click here.

There are several different ways that you can train. Common training methods are interval training, total time and sets/reps, but heart rate training is one that is growing in popularity. Heart rate training has different zones in which subtle physiological effects occur that will enhance your fitness. This type of training can benefit a variety of people who are exercising from the most elite athlete to the least-fit person!

What Heart Rate Training Is

Let’s take a deeper look into what heart rate training is. There are different zones that you want to train in depending on what your goals are. Zones are simply a range of heartbeats based on how frequently your heart is beating. Let me describe the different zones to you:

Heart-Healthy Zone: This zone is 50 to 60% of your maximum heart rate and is generally easy and comfortable to exercise in. You may be breathing a little heavier than your general breathing pattern goes, but you will be able to carry on a full conversation.

Fitness Zone: This zone is 60 to 70% of your maximum heart rate and is a little more challenging than the Heart-Healthy Zone. You will be breathing a bit more heavily and have some shortness of breath, but you should still be able to carry on a conversation. This zone is used for weight loss and building endurance.

Aerobic Zone: This is 70 to 80% of your maximum heart rate and is considered much harder work. You will be breathing heavily and unable to have a conversation, and able to speak in only short phrases. The Aerobic Zone is used to train for endurance and encourages your body to build new blood vessels and increase your lung and heart capacity. This zone is used for maintaining weight and improving your cardio fitness.

Anaerobic Zone: 80 to 90% of your maximum hart rate. This is intense exercise and you will be unable to speak except in gasps.

Red-line Zone: This zone is 90 to 100% of your max heart rate and you will not be able to stay in this zone for more than a minute or two.

Calculating Your Zone

Now we need to take a few minutes to calculate your zone, which is done by finding your maximum heart rate and your resting heart rate. One method that is used quite often is to subtract your age from 220. So if you are 40 years old, 220 minus 40 is 180, so your max heart rate would be 180. 

However, this method does not take into account your current fitness level, which can vary your max heart rate by up to 10 to 20 beats per minute! You can also use this calculator to estimate your zones. 

Tracking Your Heart Rate

With all the different forms of fitness technology, tracking your heart rate is getting easier. Standard heart rate monitors sync with the machine to show your heart rate. Fitbits, Jawbones, and other fitness tracking devices work. And, of course, the machines have heart-rate sensors on them. Take a week in the final winter weeks and try some heart rate training!

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

Every day during the week, hundreds of sporting events are played across the world. From football to tennis, golf, and soccer, among many others, athletes are competing at every skill level possible. Professional and collegiate sports have rigorous schedules that require their participants to prepare for the upcoming season year round. For many of these athletes, there is no more “off-season.” There is a constant flow of training through different cycles that allows them to hit their peak performance during the right time of the season.

But how do these athletes get to be in the shape they are in for their seasons? Where do they start?

Getting Started

An athlete’s training age, or experience they have in the gym, is one factor that is used to determine their initial starting point for their individual program. Someone with a higher training age will be able to perform exercises of more difficulty versus someone who has never stepped foot into a training atmosphere. This is important to consider when starting your program because some individuals may need more instructional time than others.

Resistance training can be a good starting point. It is one major mode of training that can lead to multiple benefits for everyone, not just athletes. Increasing muscle mass, strength and power are three main benefits that can be derived from a well structured resistance training program, but many more can be had. With the athletes that I train, all of them can benefit from an increase in one or more of those variables.

If you are new to resistance training, try coming to the gym two days per week for the first month and establishing your routine. Rest and recovery is very important during this time. Once you have your schedule in place, add a third day. This will allow you to keep improving as your body begins to adapt to your program.

Training Exercises for Beginners

To start, a “full-body” lift should be sufficient if you are beginning a new program. These exercises will focus on all of the major muscle groups of the body, not just a single group. Make sure the movements being performed are perfect. This is not the time to add as much weight to the bar or grab the heaviest dumbbells as possible. It is time to learn the basic movements to build for the future. Trying to break bad habits in weightlifting is one of the most common issues I see. Do your best to learn and perform the movements correctly the first time. The addition of weight will come shortly thereafter.

Start with 2 to 3 sets of 12 to 15 repetitions per set for exercises of each major muscle group (Quads, Glutes, Chest, Back, Shoulders). For starters, one exercise per muscle group will be sufficient. As your body adapts, more exercises can be added.

The basics are going to be what set you up for success in the future. Regardless of your lifting ability, everyone needs time to focus on the fine points of their techniques. Once you have developed a routine for resistance training, other areas can begin to be improved, like speed, agility and explosive power.

If you need assistance in creating your first full-body workout, contact me at asoller@nifs.org. For information on what NIFS can do to help you train for a sport, see NIFS Athletic Performance.

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

As a natural-born morning person, many people frequently ask what my secret is for bursts of energy before the sun rises. While I may naturally be a morning person, there are a few things that I do in order to guarantee a successful morning workout because, believe it or not, there are times that even I find it hard to drag my bod to the gym to start my day.

Here are my top 5 tips that will prepare you for a successful morning workout.

1. Plan it into your schedule. 

Personally, I can’t just wake up and “wing it” when it comes to my workouts. I need to have something planned ahead of time. Whether it’s meeting a friend for a workout, taking my favorite group fitness class, or planning out a treadmill run, taking the guessing game out of my morning workout gives me something to look forward to and helps me mentally prepare the evening before.

2. Lay out your clothes and anything you need for the next day the night before.

Even though I may be a morning person, it still takes me a bit longer to do things first thing in the morning. Also, if I have my clothes (shoes, socks, and undies included!) already laid out, I feel like there are no excuses keeping me from the gym if I wake up feeling a little less than motivated. If I am going somewhere after the gym (like straight to work), I make sure to have all bags packed, ready to go, and laying by the door so I don’t have to do any extra work when I first wake up.

3. Pack/plan breakfast.

For me, I always eat a little bite of something before my early morning workouts. Despite my little pre-workout snack, I am almost always starving by the end of my morning workout and I’m ready for an actual meal. Packing a breakfast (something like overnight oats or hard-boiled eggs and fruit) allows me to get the nutrients I need to start my day so that I keep that energized feeling going throughout the day. Having a healthy breakfast packed and ready to go also helps me avoid less healthy yet ultra convenient breakfast options.

4. Go to bed early.

This may seem like a no-brainer, but I honestly think it’s the most important thing on the list. Sleep is so, so important, and if you stay up late or get inadequate sleep, you won’t be doing your body any favors. Getting enough shut-eye will ensure that you are strong for your morning workout and in a great mood throughout the rest of the day.

5. Remember how great you will feel AFTER.

You know that feeling you get after a super-sweaty workout—energized from the inside out, that slight shake in the muscles as a little reminder of the hard work you put in, and you look at the clock and realize most people haven’t even eaten breakfast yet! For me, that feeling of “getting it done” before the day has even started is invaluable. Now, when you come home exhausted from a draining day at work, you can kick back and relax without a hint of guilt.

This blog was written by Tara Deal Rochford, contributing writer, group fitness instructor, and author of healthy living blog Treble in the Kitchen. Meet our other NIFS bloggers.

This is a milestone year for me, so I have decided to do a workout of the day using my new age as the number of sets, reps, or length of time of the workout.

Why did I decide to do this? As I have gotten older I look for confirmation of my youth not being lost. I still feel I can do workouts that I did in my collegiate basketball days. This motivates me, and I hope it will motivate many of you as well. I am not signing up for this “muscle leaking” phase that we all fall into as we age.

My Exercises

The bases of these workouts vary so that I get a fine mix of strength, endurance, and recovery days. I have had some struggles finding variety in each, but given my job, this is a problem I can work through. After 1½ months I cannot say I am in “such great shape,” though I do feel stronger since many of the workouts have included bodyweight exercises.

The easiest place for me to start was with pushups, and then the moves spin off. I also wanted to include legs since they are big muscles, which burn big fat. The back needs consideration as it is key to a good posture, in addition to the core. So of course plank exercises take care of this. Who doesn’t love a great plank?

As for the off days, some good yoga moves have been rejuvenating (though 50 downward-facing-dog stretches into pushups was tougher than expected and had to be broken up a bit).

There have been days when I realized I had not attempted anything close to 50 of something. A quick set of bridges one day, a pike plank the next, and 50 mountain climbers after a workout quickly filled the quota.

The Power of Group Workouts

I do need to thank my workout girlfriends who have been willing victims to these Power of 50 Workouts. Albeit begrudgingly, they do the work with me. Of course those older than me love it; those younger wish they had picked their own age for the repetition scheme.

My suggestion is to pick your number and #challengeyourself daily!

Good luck! 

This blog was written by Kris Simpson. Read about our other NIFS bloggers here.

Warm weather and sunny days definitely have me craving a fruit and veggie-packed smoothie first thing in the morning, no doubt about it. Full of fiber, plant-based protein, vitamins, and minerals galore, it’s pretty clear that drinking a smoothie is a guaranteed way to get in a nutrient-packed breakfast to start your day with healthy eating.

You can make your own recipes using these hints. Start with a liquid base like almond milk, coconut water, or coconut milk. Add in about a cup of your favorite frozen fruit such as strawberries, blueberries, or cherries. Next, I always like to add in half of a frozen banana for extra creaminess! Last, pick one or two of these super-food mix-ins to really take your smoothie to the next level. Trust me on this one! Your body (and your taste buds) will thank you.

Spinach: Greens are known for their serious antioxidant cancer-fighting superpowers as well as their high vitamin and mineral content. It’s no wonder your parents were always trying to get you to finish those greens with dinner. Well, adding raw spinach to your morning smoothie is a great (dare I say sneaky) way to enjoy these greens so you can reap the nutrition benefits of this delicious veggie. I promise, you won’t taste a thing. Try adding a large handful of raw spinach to your next morning blend.

Chia: It’s no wonder everyone is chatting about chia! Rich in plant-powered protein and healthy fats that help promote brain function and heart health, these little seeds pack so much! They create a gel-like consistency when added to liquid so they will thicken your smoothie right up. Try adding one tablespoon to a smoothie for a tasty treat.

Cacao: Rich in magnesium, iron, potassium, and antioxidants, cacao is the raw form of chocolate. That’s right, it’s healthy to have a chocolaty, rich smoothie for breakfast. One of my favorite combos? Almond milk, frozen banana, almond butter, a dash of cinnamon, and a tablespoon of this delicious raw cocoa powder. (And maybe a handful of spinach!) 

Coconut water: Drinking coconut water is a great way to hydrate and start your recovery after a tough workout. It is lower in calories than most sports drinks and contains no artificial ingredients or added sugars (just be sure to read the label), which makes it perfect for restoring your hydration levels the way nature intended. Use about a cup of coconut water as the liquid base of your smoothie to give your body a natural electrolyte boost after your morning sweat session.

Avocado: Do you LOVE super-creamy smoothies? If so, avocado is the superfood add-in for you! Adding a quarter of an avocado to your smoothie not only gives you a boost of fiber, monounsaturated fats, and potassium; but it instantly turns your smoothie into a thick and creamy milkshake. Milkshake for breakfast? Oh, yes!

This blog was written by Tara Rochford, contributing writer, group fitness instructor, and author of Tara Rochford Nutrition.