<img height="1" width="1" style="display:none" src="https://www.facebook.com/tr?id=424649934352787&amp;ev=PageView&amp;noscript=1">

NIFS Healthy Living Blog

8 Low-Cal Pumpkin Spice Drinks at Starbucks

GettyImages-856503922Pumpkin 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!

Like what you've just read? Click here to subscribe to our blog!

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

Topics: calories weight management sugar caffeine coffee fall pumpkin spice

Cheat Meal Is a Garbage Term—Strive for a Healthy Balance

GettyImages-492321666Can we just cut out the term “cheat meal” already? This fuels the idea that foods are “good” or “bad,” and, in turn, our food choices then become this reflection of us, as humans, being “good” or “bad.” News flash, you are not “bad” for eating a specific food.

Balancing Physical, Mental, and Social Health

Health, as defined by the World Health Organization, “is the state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.” When we pursue our health goals, we need to consider all three aspects. Often we only think of the physical, such as disease state, body composition, and weight. While we are consumed in fixing the physical, we neglect the mental and social aspects, or the very methods to “fix” the physical start to interfere with our social and mental health.

For example, have you met the person who won’t enjoy an occasional outing with friends because they are on a diet? Goodbye social health. Or have you met the person who is restricting the foods they love, such as bread or chocolate, because they hope to meet some type of health goal? Goodbye mental health (let’s be real, chocolate is good for the soul). Nine times out of ten, what ends up happening? People quit. They binge and give in to whatever they have been restricting. Well, goodbye physical health. Repeat cycle.

Let’s break the cycle. Let’s throw away that “cheat meal” mentally and explore ways to shift your mindset.

Indulge Your Cravings

Denying your body the foods you crave leads to obsessing over that food and/or constantly eating other foods to fill the never-ending void. If you have a craving, give yourself permission to eat and plan it into your regimen. Let’s say you have a caloric goal of 2,000 calories per day, and you have been craving chips. Incorporate 1–2 servings of chips into your daily snack or a meal. Read the nutrition label, account for the calories in the serving(s), and apply them to your daily calorie goal. Then, ensure that the rest of your meals include high-quality, nutritious foods that fuel your body’s needs. This is called balance.

Enjoy Special Occasions

If you are going out for a date night or meal with your friends or family, ENJOY THE OCCASION. On the day of the event, try to eat lighter meals before and after, filling up on protein-rich sources. During the event, be sure to eat, laugh, and soak in the moment. Feed your social health. Then, move on with your life. Do not stay hung up on that one night, because one night will not derail your physical health progress. It’s the foods we eat consistently over time that matter.

Find Nutritious Swaps

Food swaps usually come in handy when preparing recipes. Identify the foods you love the most, such as pizza, brownies, tacos, dips, etc. Replace ingredients with choices that are lower-calorie or better for your specific health goals. For example, instead of high-fat red meat for tacos, try lean turkey. Instead of a pizza crust made with refined flour, try a crust made with whole grains. Swap the high-fat cheese for cheese made with skim or 1% milk. Like ice cream? Consider making ice cream out of frozen fruit or trying a frozen yogurt bar. Give Greek yogurt a try for the base of your dips. The possibilities are endless. This won’t work on everything, but it can for some food choices. Pinterest will come in handy here.

Honor Your Health

I will leave you with this final thought, because it is the most important concept: Honor your health. Registered Dietitian Evelyn Tribole says it best: “Make food choices that honor your health and taste buds while making you feel good. Remember that you don’t have to eat perfectly to be healthy. You will not suddenly get a nutrient deficiency or become unhealthy, from one snack, one meal, or one day of eating. It’s what you eat consistently over time that matters. Progress, not perfection, is what counts.”

Like what you've just read? Click here to subscribe to our blog!

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

Topics: nutrition healthy eating calories mindset cheat days emotional

Accidental Workouts: Burning Calories by Doing Things Around the House

GettyImages-1205255316When you hear about fitness and wellness, one of the first things that comes to mind is getting a workout, usually at a gym, fitness center, or club. Some people can get exercise in other ways, such as outdoor activities and sports, while many others receive plenty of fitness at the workplace (think lumberjacks, steel workers, and factory workers). If none of these sounds like you or if you and you feel as though the fitness route is a tough road to travel, there is hope. There are things you do in your everyday life that give you an opportunity to burn calories.

Believe it or not, we all are burning calories all day, everyday. This is your metabolism, and without it you would not be alive. You burn calories when you are watching TV, riding in the car, and even sleeping (albeit a small amount). Many daily activities that you might not think about help you burn more calories throughout the day. Do you consider walking the dog, raking the yard, or cooking a meal as calorie-burning opportunities? Well, again, it’s not equivalent to taking a HITT class or aerobics class, but you are going to burn more calories with increased activity.

How Many Calories Do These Activities Burn?

How many calories can you expect to burn with these day-to-day chores and tasks, you may wonder? In the sedentary state, people usually burn a couple calories per minute. If you were asleep, you could guess that you are burning fewer calories, and if you were sprinting up a hill, the calorie burn would increase. CalorieLab provides some of the following data that might come as a surprise as it pertains to tasks that you might deem as mundane.

Chores

  • Sweeping the floor: 39 calories/15 minutes
  • Doing the dishes: 22 calories/15 minutes
  • Cooking, with food prep: 26 calories/15 minutes
  • Scrubbing the floor: 48 calories/15 minutes

Playing with children or pets

  • Light play: 31 calories/15 minutes
  • Moderate play: 51 calories/15 minutes
  • Vigorous play: 68 calories/15 minutes

Get Motivated to Do More and Move More

Using this as a motivation, the work you do around your home is meaningful in many ways. Making sure that you have a nice, clean living environment ensures that you are taking proper steps to a healthy lifestyle, while pride and self-confidence get a boost as well. On top of all of this, your activity burns calories! Finding ways to burn the amount of calories you want might be a difficult task, whether you can’t find time or don’t like to do it, although keeping moving and staying motivated to do better at home is a great start. Good luck, and as always, muscleheads rejoice and evolve!

Like what you've just read? Click here to subscribe to our blog!

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

Topics: staying active exercise at home Thomas' Corner motivation calories metabolism

Planning Your 4 Week Meal Plan

GettyImages-980276548(1)The Coronavirus can’t stop Spring from coming, but it can be detrimental to our health and prevent us from enjoying the beauty Spring has to offer. It is important to stay on-top of your health and take care of your immune system.

WEEK 1: Planning Your 4 Week Meal Plan

It is important to have a 4-6 week plan for you and your family, in the event of being quarantined and practicing social distancing. Creating a nutritious, yet minimally perishable menu can be a daunting task. It is important to meet nutrient needs but ensure the foods are either shelf-stable, can be frozen, and/or last longer periods in the fridge.

Step 1: Determine the caloric needs of the people in your household. To determine caloric needs, see the Dietary Guidelines. That will be important when you start planning the meals, because this will drive the portion sizes and ensure you are buying enough to meet the needs of all members.

Step 2: Consider budget. Knowing your budget will guide your decisions.

Step 3: Consider your storage space. Storage space is important to consider, because one with a lack of freezer space wouldn’t want to plan a ton of meals with frozen goods and opt for more low-sodium canned vegetables and canned fruits in water. On the contrary, one with a deep freezer can capitalize on some of the convenience, healthy frozen meals along with the frozen fruit and vegetable options.

Step 4: Start by planning breakfasts for 4-6 weeks. Consider having 2-3 breakfast options and rotate those options daily throughout the 4-6 weeks. Ideas include protein pancakes made from shelf-stable mixes or NIFS recipe below, oats topped with nut butter and frozen or canned fruit, or omelet with frozen or canned veggies (eggs can keep in the fridge for 4-6 weeks).

Step 5: Do the same thing for lunch and dinner. This is a good time to check out canned meats or freeze fresh meats and seafood (depending on storage space). Bread and cheeses can also be frozen and used for later times. Shelf stable foods include brown rice, chickpea pasta (has extra protein), sauces, whole grain pizza crusts, beans, legumes, canned vegetables (get low-sodium and rinse prior to use), canned fruits in water, tuna, canned chicken, jelly and nut butters.

Step 6: Plan 4-6 snack options, and buy enough for family members to have 1-2 snacks daily for the 4-6 weeks. Check out protein bars, granola bars, nuts, and fruits (canned, frozen, and dried)

Step 7: Reflect. Do all your days include each food group? Are there enough whole grains, vegetables, fruits, protein, and dairy or dairy-alternatives planned into each day? If not, go back and find a place to add the lacking nutrients. Having all food groups helps to reach vitamin, mineral, and fiber needs.

Step 8: Reach out to your Registered Dietitian if you need help!

RECIPE FOR THE WEEK: Protein Pancakes

Enjoy these protein-packed pancakes. They are easy to prepare, made with no refined grains and use ingredients that have a long shelf- and fridge-life.

GettyImages-1179137591Ingredients

  • 1 cup oats
  • 1 banana (ripened)
  • 2 eggs
  • ½ cup egg whites
  • 4 tsp baking powder
  • Pinch salt
  • Cinnamon to taste
  • 1 scoop protein powder
  • 2 tbsp flax meal

Directions

  1. Mix all ingredients until no clumps exist
  2. Heat skillet or griddle on medium-high heat.
  3. Pour ¼ cup mix on skillet per pancake. Once the edges start to look dry and bubble, flip the pancake to cook for another minute.
  4. Serve warm with toppings of choice.

Pro tips: *Instead of syrup, try pan-searing frozen berries over medium-high heat and pour them over the pancakes!

*Once your bananas ripen, freeze them to use them for future recipes.

If you want more convenience, check out Kodiak pancake mix, Krusteaz pancake mix, or Kroger brand protein pancake mix. All have whole grains and packed with protein!

Like what you've just read? Click here to subscribe to our blog!

If you have any other questions or concerns, please feel free to contact our Registered Dietitian, Sabrina Goshen by e-mail at SGoshen@nifs.org.

Topics: nutrition healthy habits calories meals meal planning

Intermittent Fasting for Weight Loss: Does It Work?

GettyImages-1059024598Did you know that losing weight was ranked one of the top New Year’s resolutions for 2020? That’s probably why everyone and their mother is on a diet of some sort. One that is trending, and probably one you have heard about, is intermittent fasting. Intermittent fasting has been around for quite some time but has gained popularity over the years. The question is: is intermittent fasting really effective for weight loss? Yes and no. Confused? Let’s dig in.

What Is Intermittent Fasting?

Intermittent fasting (IF) is an eating pattern that focuses on meal timing by cycling fasting and nonfasting periods. The eating pattern specifies timing of intake versus quality of food. Three popular methods of IF include the following:

  • The 16/8 method
  • Eat–Stop–Eat or Alternate-day fasting
  • The 5:2 diet

The 16/8 is the most common and entails 16 hours of fasting followed by an 8-hour eating window.

The Evidence of the Effects of Fasting

Several studies have explored the effect of intermittent fasting on weight loss. A 2019 study observed 332 overweight and obese adults. They compared weight loss and weight maintenance across three groups; week-on-week-off caloric restriction (a common IF method), continuous caloric restriction (the traditional daily calorie deficit), and the 5:2 IF method. Mean weight and fat loss at 12 months were similar across the three groups, and all groups saw significant weight loss.

Another study supported these results. Alternate-day fasting did produce significant weight loss, as did the control group who followed the traditional daily caloric deficit. A systematic review also showed that intermittent fasting (ranging from 3–12 months) produced weight loss as long as participants maintained a caloric deficit.

A common theme among all these weight-loss studies is that all groups, both intermittent fasting groups and traditional calorie-restrictive groups, maintained some type of caloric deficit, meaning they were burning more calories than they were eating (calories in < calories out/burned). So, it wasn’t intermittent fasting that produced the weight loss; it was the caloric deficit. Granted, intermittent fasting was a way some could sustain the caloric deficit. However, others reported more pronounced feelings of hunger when following IF, and some studies had significantly higher dropout rates in the IF groups due to people struggling to follow the method.

The Bottom Line

Weight loss requires a caloric deficit to work successfully. The method in which one obtains this caloric deficit and maintains the caloric deficit will vary. One method, such as IF, may work for one person and not work for another. No weight-loss intervention, IF included, is a one-size-fits-all.

If you are one who naturally fasts (for example, you don’t eat breakfast) or one who needs structure, intermittent fasting may be a solid approach to meeting your caloric deficit. If you are one who binges after a fast or struggles to make it through a fast, intermittent fasting is not for you. Stick with the traditional caloric-deficit approach.

Finding the Weight-Loss Method That Works for You

Back to those New Year’s resolutions: statistics show that only 8% of people who make resolutions achieve them. The biggest thing that goes wrong, at least for weight loss, is failing to make a sustainable plan—one that produces lifestyle changes. If the method for weight loss you are trying is not working for you and is something you can’t stick with, it’s time for a change. If you’re struggling to find your sustainable lifestyle approach, consider seeing a Registered Dietitian.

Like what you've just read? Click here to subscribe to our blog!

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

Topics: nutrition weight loss calories registered dietitian intermittent fasting fasting

Nutrition Label Reading 101: How to Read Your Food’s Package (Part 2)

GettyImages-165661895In part 1 of this blog, I showed you how to interpret the nutrition information on the front of your favorite packaged foods. Now let’s get into the back of the package!

Serving Size and Servings Per Container

This doesn’t necessarily tell you how much to eat, but all of the values on the label apply to this chosen serving size. You might be surprised to see that many items you thought were individually packaged really are telling you that two cookies are 160 calories. Let’s say you eat the entire package (it happens!). You can take the “servings per container” and multiply that by all of the listed values. If two cookies are the serving, but you actually ate the entire bag, just take your 10 servings and multiply it by 160 calories to calculate that 20 cookies would be 1,600 calories.

Calories

For anyone trying to lose weight, it helps to cut back on calorie content, especially calories from packaged foods because they are often empty calories: the food gives your body a lot of calories but provides very little nutrition.

% Daily Values

Unless you are sticking to a strict 2,000-calorie diet, these numbers might not be very helpful for you, so don’t look into these values too much. For instance, 5% DV of fat provides 5% of the total fat you want to eat on a 2,000-calorie diet. In some areas you may need more or less than the 2,000 calorie % Daily Value. Low is 5% or less—aim low in saturated fat, trans fat, cholesterol, and sodium. High is 20% or more—aim high in vitamins, minerals, and fiber.

Total Fat

Total fat sums up all of the following values. Type of fat is extremely important. Often, items that are “reduced fat” end up increasing your sodium and added sugar to make up for what fat would have brought to the table—taste and body. So don’t shy away from fat completely. Just be mindful that fat packs a punch in terms of calories, so you want to practice everything in moderation.

Saturated Fat

The American Heart Association recommends keeping saturated fat to less than 5–6% of your total caloric intake. This means that if you eat about 2,000 calories per day, you will want to keep saturated fat at 13g or less per day. In general, about 3g of saturated fat per serving is a good goal to aim for, but make sure to try and stick to no more than 13g per day. The majority of saturated fat comes from animal products such as beef, pork, poultry, butter, cream, and other dairy products.

Trans Fat

The goal is 0g of trans fat. Keep an eye out in the ingredient list for partially hydrogenated vegetable oil. A trans fat ban is going into effect; however, the grace period means you may still have to watch for this harmful type of man-made fat. If a small enough amount exists, the serving size can be altered, and manufacturers may list trans fat as 0g even if there is a tiny amount of trans fat in the product.

Polyunsaturated and Monounsaturated Fat

The “healthy fats!” These fats may not always be listed. There isn’t a big reason to limit them other than they can add a large amount of calories fairly quickly and contribute to weight gain. However, these healthy fats don’t raise cholesterol like the saturated and trans fats do. These fats are found in nuts, nut butters, olive oil, fish, and vegetable oils. We won’t put a limit on these healthy fats because, in general, the more the better because they help increase your good cholesterol (especially if you are replacing an unhealthy fat with a healthy fat—think olive oil for cooking instead of butter).

Cholesterol

The body is capable of making its very own cholesterol from dietary fat intake, so current nutrition recommendations do not emphasize limiting dietary cholesterol; rather, they talk about limiting saturated and trans fat (dietary cholesterol is seen as impacting body cholesterol levels less so than dietary fat does). However, because the science is always changing, try to keep cholesterol to no more than about 200–300 mg/day because any dietary cholesterol is ingested and taken in as simply cholesterol.

Sodium

The 2015–2020 Dietary Guidelines for Americans recommend consuming less than 2,300mg of sodium per day. The American Heart Association recommends sticking to 1,500mg or less.

Total Carbohydrates

The sum of your starches, fiber, and sugar (added and natural) [see below]. Carbohydrates have somewhat of a bad reputation, but you ideally want most of your diet to stem from carbohydrates. So don’t shy away from these just because you might see a number you think is too high. Carbs provide your body with most of its energy needs, give your brain all of its energy supply, decrease chronic disease risk (fiber!), are key for digestive health (more fiber, yes!), and help with weight control (complex carbs!).

Dietary Fiber

Most experts agree that the average American should aim for a minimum of 25–30g of fiber per day. On average most of us come in at around 12g/day. See if you can get your 1–2 slices of bread to come in as close to 5g or more of fiber if possible!

Sugars

We aren’t sure if these are natural sugars (natural fruit sugars we don’t worry about!) or added (cane sugar), but we can sometimes deduce from the ingredients list whether most of the sugars are added or natural. If you see high fructose corn syrup, corn syrup, brown sugar, cane sugar/juice, honey, or maple syrup (there are many different names for added sugar!) near the top of the list, the sugar value is likely all added sugar. The American Heart Association recommends that men keep daily added sugar intake to less than 36g (9 teaspoons) and that women aim for less than 25g (6 teaspoons) daily. The 2015–2020 Dietary Guidelines are more lenient and recommend 48g or less daily for adults and 30–35g or less for children.

Added Sugars (optional)

Again, somewhere between 25-48g of added sugar daily or less is recommended (see above).

Protein

In general, the recommendation (dietary reference intake) is to consume about 0.36g of protein per pound of body weight daily. Anywhere from 10–30g of protein per meal is a good number to aim for. If you weigh 150 pounds, this means that you will want about 54g of protein daily (about 18g at each meal).

Vitamin D

600 IU or 15 mcg for most adults is recommended (aim for a higher %DV).

Calcium

1,000mg/day for most adults; women age 50+ 1,200mg/day.

Iron

Adult males and women over age 50 need 8mg per day. Women age 19–50 need 18mg. Pregnancy increases this need to 27mg daily.

Potassium

Aim for about 4,700mg of potassium per day (Dietary Guidelines for Americans).

Ingredients List

Pick items that have fewer ingredients—this usually means that they are less processed. Or bonus if the first three ingredients are whole foods. Ingredients are listed from highest weight to lowest weight. When it comes to crackers or bread, look for “WHOLE wheat” as opposed to “enriched flour” to pick breads that contain the entire grain. Whole grain, whole wheat, whole [other grain], brown rice, oats/oatmeal, or wheatberry means the grain is WHOLE. Wheat, semolina, durum wheat, and multigrain mean you might be missing some parts of the grain. Enriched flour, wheat flour, bran, and wheat germ mean there are no whole grains.

***

It’s no wonder that we are so confused by labels—there is a lot of information to try and remember and process! The best way to avoid being misled is to avoid most processed foods. With most whole foods (apples, potatoes, oats, etc.), we can be certain that we are not getting too much or too little of any one nutrient. But even dietitians enjoy the convenience (and taste) of packaged foods every now and then, and we hope that the tips in this article help clear up some confusion for you.

Like what you've just read? Click here to subscribe to our blog!

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

Topics: nutrition calories fiber whole foods carbs sodium sugar fat carbohydrates food labels

NIFS Group Fitness Class of the Month: Les Mills BODYATTACK

COM_Screenly_BODYATTACK-02It should come as no surprise to anyone that High Intensity Interval Training (HIIT) and Metabolic Conditioning workouts are crazy-popular and are here to stay for the foreseeable future. Research continues to report the scientific findings associated with the many benefits of this style of training. In addition to the research, the anecdotal evidence and many testimonials from normal folks have shown amazing results from functional training done at higher intensities.

Benefits of HIIT

Here are just a few of the benefits that are continually reported from training at higher intensities:

  • Burns a bunch of calories and fat
  • Shortens workouts
  • Improves multiple facets of fitness (cardio, endurance, strength, power)
  • Includes fun and energizing movements

The bottom line is that training at higher intensities coupled with the proper exercises provides a bunch of bennies with a low time cost. Sounds great, right? Where can you go to reap such benefits?

NIFS Class of the Month

BODYATTACK is our class of the month, and it delivers that high-intensity and fun style of training that will help you attack your fitness goals. Check it out:

{VIDEO}

BODYATTACK Highlights

Looks pretty cool, right? Ready to give a class a try? You can expect a great deal of the following:

  • High energy
  • Suited for all fitness levels
  • Functional fitness focus
  • Big calorie burn
  • Fun and athletic movements
  • Improves agility, coordination, and stamina
  • Energizing music
  • Group atmosphere to keep you motivated

Tips for Success

Here are some things to keep in mind:

  • Choose the length of class that is right for you. You do not have to take a whole class. Start slow and ramp up to a longer class.
  • Be sure to pay attention to the instructor for movement variations. Watch, listen, and take the options the instructor gives you for your individual success.
  • Take a buddy with you! Working in a group of like-minded people can be super powerful and will help keep you on track and help you enjoy the class even more.

I love to train hard; there is no better feeling than giving your best effort and knowing it after a great workout! If training hard is something that has been missing for you, don’t wait any longer: get into a BODYATTACK class immediately and “FEEL IT ALL”! Classes are offered on Tuesdays at 6:05pm and Thursdays at 5:15pm.

Like what you've just read? Click here to subscribe to our blog!

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

Topics: NIFS workouts group training calories Les Mills high intensity BODYATTACK Group Fitness Class of the Month HIIT

Nutrition Label Reading 101: How to Read Your Food’s Package (Part 1)

GettyImages-955049998Standing in the bread aisle, flipping over the seventh loaf of bread, scanning the fine print, asking yourself which brand is best… Giving up trying different bread after five minutes and just picking what we usually go for—we’ve all been there! I want to help clear up the confusion by offering some recommendations on what numbers to look for and the most important places to look on the label to decide what brand is healthiest, whether that be crackers, bread, peanut butter, granola bars—you name it!

Whole Foods Are Best When Practical

I do recommend, if possible, trying to avoid packaged foods because they generally are more processed or refined than alternative options. For instance, veggie “straws” may be a good option every so often or for packing a quick side option in a lunch. There are some really great packaged options like Larabars that are often less than 7 ingredients and provide a really easy and filling snack, too. But try to make the most of your meal and opt for the real deal: baby carrots, celery, slices of bell pepper, etc.

Being realistic, however, how many of us will actually make the effort to make fresh, homemade bread every day? Of course it’s easier to just pick up this staple at the store and put your time to even better use by going for a walk or spending more time with family and friends, right?

The Front Label

Let’s take a look at the front of the package. In 2010, First Lady Michelle Obama invited the Grocery Manufacturers Association to introduce Facts Up Front. This voluntary labeling system takes a few key components of the larger nutrition facts label on the back and makes it easier for people to take a quick glance and decipher what they need to.

The Facts Up Front Label displays PER SERVING how many calories and how much saturated fat, sodium, and sugar is in each serving. Some labels may have other nutrients listed such as fiber, calcium, and potassium. Everything that we will discuss about the back of the package (in part 2 of this blog) applies to the front—this just breaks down everything into an easy-to-find, “per-serving” layout!

Nutrition Definitions

There are also a few definitions that are clearly laid out by the FDA that you may see on the front of the package:

  • Low calorie: 40 calories or less per serving.
  • Low cholesterol: 20 milligrams or less of cholesterol and 2 grams or less of saturated fat per serving.
  • Reduced: At least 25 percent less of the specified nutrient or calories than the usual product.
  • Good source of: Provides at least 10 to 19 percent of the Daily Value of a particular vitamin or nutrient per serving.
  • Calorie free: Less than five calories per serving.
  • Fat free/sugar free: Less than .5 grams of fat or sugar per serving.
  • Low sodium: 140 milligrams or less of sodium per serving.
  • High in: Provides 20 percent or more of the Daily Value of a specified nutrient per serving.

In part 2 of this blog, I’ll go into detail about the information on the back of the package.

Like what you've just read? Click here to subscribe to our blog!

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

Topics: nutrition calories whole foods sodium sugar fat food labels

Is Butter Really Better for You?

GettyImages-1078201394There is good reason for confusion surrounding what might arguably be one of America’s favorite spreads, topping everything from toast to popcorn to potatoes. The butter-versus-margarine debate has been a hot topic for the last several decades and is still a slippery subject. We have begun to understand the possible dangers of our high saturated fat consumption to our health. However, at the same time we are told that margarines are “artificial,” while butter is the all-natural choice. Which do we choose?

So Tell Me: Is Butter Actually Healthy?

In short, no. Saturated fat (found in high concentrations in butter) has been shown to raise “bad” cholesterol and increase risk of heart disease. Saturated fat content may not be helpful in judging healthfulness of foods (coconut oil presents conflicting research), so we need to prioritize foods that we know improve health—and butter is not one of them.

We have enough evidence to know that high saturated fat content in foods definitely doesn’t help us—especially when we get it from the food sources that we do (a high intake of processed meats, cheese, and butter followed by too few fruits and veggies). The American Heart Association (AHA) recommends that we aim to keep our saturated fat intake to less than 5–6% of our total calorie intake—meaning if you follow a 2,000-calorie diet, you should be consuming 13 grams or less of saturated fat daily. Foods higher in unsaturated fat lead to lower risk of heart disease, so placing most of our focus on these foods like nuts, avocados, fatty fish such as salmon, nuts/nut butters, and olive oil is extremely important.

Note: The saturated fat content in just 1 serving of butter (1 tablespoon) puts the saturated fat intake at 7 grams. The AHA recommends 13 grams or less on a 2,000 calorie diet.

What About Margarine/Vegetable Oil–based Spreads?

While these options may have less saturated fat and more unsaturated fat (making them slightly more “healthy”), they are still very high in calories and we need to be extremely mindful of how much we are using. Excessive energy consumption will lead to weight gain and chronic health conditions. However, replacement of saturated fat in butter with more unsaturated fat does lower your risk of heart disease.

Try using a little olive oil, canola oil, avocado, hummus, or nut butters in place of your usual butter. Check your ingredients list for “partially hydrogenated” oils on any butter alternatives that you are using. If you see anything that is partially hydrogenated, it means that it contains what is called trans fat—a definite avoid-at-all-costs ingredient. Most food manufacturers have transitioned all of their products away from trans fat.

Note: 1 tablespoon (Earth Balance Original Vegetable Oil Spread) has 3 grams of saturated fat, 0 grams trans fat, and 7.5 grams of unsaturated fats.

Saturated fat is found not only in butter but also in meat, milk, yogurt, cheese, nuts, and vegetable oils. Each food has a unique nutrient profile that has a different effect on heart disease. The deeper issue, beyond news headlines and the ever-changing results of various studies, comes down to an obsession with nutrients instead of focusing on foods. We become convinced that we need more fish oil supplements, vitamin C, or collagen. When we try to decrease our “bad” fat/saturated fat intake, we need to make sure we are replacing that high-saturated-fat-content food with something healthy.

Your goal should be to focus on ways to minimize packaged foods and maximize whole foods. Currently, our diets are high in processed meats, sides of fries, loaves of white bread, cereal, chips, cookies, and crackers along with soda and a daily dessert, which has made the US one of the least healthy countries in the world with one of the leading rates of obesity. We do know that large amounts of plant-based foods such as fruits, veggies, whole grains, and nuts in the diet are beneficial despite the seemingly endless supply of perplexing research in other areas, and so the focus is to try and shift the plate toward an eating pattern that emphasizes these plant foods.

We fall back on the idea that more fruits and vegetables can only help us, and this is an area that even dietitians have to remind themselves to work on every single day. Butter is just an addition to a diet that is generally already very calorically dense and high in saturated fat—something we get too much of in our day-to-day diets. Does half of your plate consist of fruits and veggies at every meal? When we create variety in the diet, we minimize the risk of “doing it wrong.” We can be certain that if we are filling our bellies with exactly what Mother Nature provided us, we can avoid falling into an eating pattern that sets us up for an unhealthy life and be even closer to getting nutrition “right”—setting us up for a lifetime of good health and happiness.

Like what you've just read? Click here to subscribe to our blog!

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

Topics: nutrition healthy eating calories fat plant-based

Keep Up with NEAT: Less Sitting and More Calorie Burning

GettyImages-513205085If you’re trying to lose weight, you’ve probably started exercising, maybe you’re trying a new diet, and maybe you’ve been super consistent for months now, but nothing’s changing. You feel like you’re doing everything right, but you haven’t seen any changes on the scale. How can this be? Weight loss is all about diet and exercise, so why aren’t the pounds just falling off? Research suggests there’s more to weight loss and weight management than diet and exercise alone.

Total Daily Energy Expenditure: The Calories You Burn

Throughout the day our bodies expend energy in the form of calories. The components of Total Daily Energy Expenditure (TDEE) include Basal Metabolic Rate (BMR), Thermic Effect of Food (TEF), and Physical Activity (PA). BMR accounts for about 60% of total daily energy expenditure. This is the amount of calories a body burns at rest. People who have increased muscle mass will have a higher BMR because of the amount of calories muscles use, even at rest. This is one reason why strength training is important for weight loss.

TEF results in roughly 10% of TDEE. This includes chewing food, digestion, absorption, and all other processes that go into consuming and processing food within the body.

The remaining 30% of TDEE is physical activity, which then gets broken down into exercise activity thermogenesis (EAT) and nonexercise activity thermogenesis (NEAT). EAT accounts for about 5% of TDEE, while NEAT can contribute as much as 15%.

NEAT vs. EAT

NEAT are the little movements or tasks you do throughout the day, but are not considered moderate to vigorous exercise. This can include walking, taking the stairs, vacuuming, doing the dishes, playing fetch with the dog, talking, standing, tapping your foot, cooking, yard work, and so on. These small tasks vary from 50 to 200 calories per hour. All of these small movements can add up to a significant caloric deficit. On the other hand, EAT is the exercise-type activities like running, weight lifting, and so on.

Exercise is encouraged in weight loss because it can increase muscle mass, improve mood, encourage movement, and so many other benefits. However, if your workout is one hour long and you sleep for 8 hours, there’s still 15 hours of the day in which you might be completely sedentary, which is not ideal for weight loss.

We live in a society that encourages sedentary behaviors throughout the day, for example, working in an office. Meanwhile, over half of leisure time is spent watching television. This means that Americans are spending the majority of their time completely sedentary. This is thought to be one of the causes of the obesity epidemic in the United States.

What Does This All Mean?

To be clear, increasing NEAT activities is not a replacement for exercising. Structured exercise of moderate to vigorous intensity for 150 to 300 minutes a week has countless benefits that have been researched over and over again. However, in overweight and obese patients, adherence to workout programs shows low long-term success. And those who do show success initially seem to gradually gain the weight back. Instead, replacing sedentary behaviors with NEAT-type activities can boost energy expenditure throughout the day while maintaining long-term adherence. Not only is NEAT easier to maintain, but the amount of NEAT activities seems to increase over time.

Overall, weight-loss programs should focus on a healthy diet, a structured workout program, and strategies to decrease sedentary behaviors to increase NEAT. Although the full mechanisms of NEAT still need to be explored in research, there’s plenty of evidence to prove that decreasing sedentary behavior may aid in weight loss when combined with diet and exercise.

For some ideas of increasing NEAT at work and at home, check out this blog.

Like what you've just read? Click here to subscribe to our blog!

This blog was written by Hannah Peters, BS, CPT, Health Fitness Instructor. To learn more about the NIFS bloggers, click here.

Topics: staying active healthy habits weight loss calories weight management exercise at work sitting