NIFS Healthy Living Blog

Fall is officially here and while that unfortunately also marks the end of peak season for some of our favorite warm-weather fruits and vegetables like juicy tomatoes, fresh berries, and sweet corn, it also brings a fresh crop of seasonal produce to allow for greater variety, flavor, and nutrients! Adding variety to the diet is essential for keeping things interesting and optimizing your micronutrient (vitamin and mineral) intake, which is important when trying to fuel an active lifestyle!

What’s in Season in Indiana This Fall

• Fall fruits: apples, pears, grapes, persimmons, cranberries or pomegranate (not typically grown locally)

• Fall vegetables: sweet potatoes, pumpkin, winter squash (like butternut, acron and spaghetti squash), brussels sprouts, beets, carrots, potatoes, broccoli, cabbage, and kale

Tips for Transitioning Your Favorite Summer Meals Into Fall

You don’t have to completely overhaul your diet when the seasons change. Instead, think about simple swaps and substitutions, such as the following:

• Peaches → apples and pears: Add sliced apples or pears to oatmeal, Greek yogurt, cottage cheese or a post-workout smoothie

• Zucchini → butternut or acorn squash: Roast cubed squash and add it to salads, grain bowls, or alongside your favorite protein for a balanced meal

• Summer berries → pomegranates or cranberries: Sprinkle pomegranate seeds or cranberries over grain bowls, salads, oatmeal, cereal or or yogurt bowls for some added fiber and antioxidants

• Sweet corn → roasted root vegetables: Try carrots, beets, or sweet potatoes roasted with a plant-based oil and your favorite seasonings and serve them as a side or incorporate them into soups and stews!

• Summer salads → hearty fall salads: Build a salad with a kale or cabbage base and top it with plenty of fall produce like apples, roasted squash, or pumpkin (or pumpkin seeds!)

And remember, eating seasonally isn’t about only purchasing and consuming produce that was grown locally or in the fall. Just because a food has gone “out of season”, that doesn’t mean it’s completely off the table. You can still purchase frozen or canned varieties of your favorite summer staples, which are often picked at their peak ripeness and remain just as tasty and nutritious due to how they are preserved. However, it’s encouraged that you branch out and try new foods to keep meals interesting while adding a variety of nutrients to your diet AND embracing the flavors of fall!

As the days grow shorter and temperatures drop, finding motivation to get to the gym can be tough. Between an increase in sickness, schedule changes, and chilly weather, it’s easy to lose your fitness rhythm. But sticking with your exercise routine during this time of year can actually help you feel better. Regular movement can boost your immunity, improve your mood, and increase your overall energy levels.

Boosted Immunity

As flu season starts to roll around, everyone starts to look for ways to stay healthy. What if I told you that getting into the gym can help? Exercising regularly can improve body functions and blood flow. This improvement helps the body’s ability to create immune cells to help fight infection. By increasing blood flow, you can also help get the immune cells moving around the body more efficiently, which leads to a more effective immune system.

Improved Mood

Shorter days and colder temperatures are often accompanied by a drop in motivation and mood. This change is commonly referred to as Seasonal Affective Disorder (SAD). Regular exercise can help combat these winter blues by boosting the body’s natural feel-good chemicals. Physical activity releases endorphins, sometimes called the “hope molecule,” which play a big role in improving mood and reducing stress. Even a short walk or light workout can help lift your spirits and make the darker months feel a little brighter.

Increased Energy

Exposure to the sun can help increase energy within the body through multiple mechanisms, but due to shorter days and colder weather, it can be difficult to find time outside. By staying active, you can help fight this drop in energy. Regular physical activity can increase the efficiency of the heart and lungs, which helps the body deliver oxygen and nutrients to its cells, leading to more efficient energy expenditure overall. On a cellular level, physical activity can also be associated with an increase in mitochondria, which leads to more energy production.

Tips for Staying Active

Finding the motivation to stay active as the seasons change can be difficult, so here are a few tips to help keep you moving:

Set Goals

It’s hard to find motivation to do anything if you don’t know where to start. It’s easier to keep going when you know you’re working on something. By setting goals, you give yourself a target and direction for your fitness journey which can help improve motivation and consistency. When creating your goals, use the S.M.A.R.T. method.

• S = Specific: Define exactly what you want to achieve.

• M = Measurable: Track your progress so you can see how far you’ve come.

• A = Achievable: Keep goals realistic to avoid burnout or frustration.

• R = Relevant: Make sure your goals align with your personal fitness priorities.

• T = Time-bound: Give yourself a deadline to stay accountable and consistent.

Start small to help you gain momentum. Then, as you progress, your goals can progress as well. If you are struggling to set goals, ask a Health Fitness Specialist about scheduling a Strategy Session to help get you started.

Create a Plan

By creating a structured schedule and workout plan, you can remove some of the stress of staying active. Planning your workouts and schedule can create a routine to ensure you stay active. Whether that plan includes a full, 60-minute workout, or just something as basic as walking on the treadmill, a plan will help you stay consistent with your physical activity. If you struggle with creating your own plan, speak to a Health Fitness Specialist here at NIFS about an Exercise Prescription or Personal Training.

Find a Workout Buddy

When working out alone, it’s easy to convince yourself that you can skip the gym. Having a workout partner can create some accountability to help motivate you to stay consistent. Try to find someone with similar goals that you enjoy being around and helping each other stay active as winter approaches. If you can’t find someone to work out with, try joining a fitness class. Here at NIFS we offer a wide variety of classes to all members for free. Ask a Health Fitness Specialist about our Class Schedule and how to sign up.

Although it can be a challenge to stay active as the weather changes, your body and mind will thank you for keeping up the effort. By setting goals, creating a plan, and surrounding yourself with support, you can build consistency that carries you through every season.

As the seasons shift and fall settles in, it’s the perfect time to take advantage of the bountiful seasonal produce that boosts your nutrition and supports an active lifestyle. The cooler weather and fresh produce available at this time of year provide not only a delicious variety but also essential nutrients that help you stay energized, strong, and healthy. Whether you’re training for a race, hitting the gym, or simply maintaining your fitness routine, embracing fall produce can give your body the fuel it needs.

Power Your Workouts with Root Vegetables

Fall brings with it an abundance of root vegetables like sweet potatoes, carrots, and beets, which are excellent sources of complex carbohydrates. These carbs provide slow-releasing energy, perfect for fueling your workouts and helping you power through longer sessions without the dreaded energy crash. Sweet potatoes, for instance, are packed with vitamin A, fiber, and potassium—ideal for supporting muscle function and recovery.

Roasted root vegetables can be a simple yet satisfying addition to any meal, offering both nutrition and comfort as the weather cools. Try incorporating them into your pre-workout meals to ensure you have the energy reserves needed for optimal performance.

Fiber-Rich Apples and Pears to Keep You on Track

Apples and pears are at their peak in the fall and are not only tasty but also rich in fiber. Fiber is crucial for keeping your digestive system running smoothly, especially as you increase your nutrient intake to fuel an active lifestyle. The natural sugars in apples and pears can provide a quick energy boost, making them great snack options before or after a workout.

For an easy, on-the-go snack, pair sliced apples or pears with a source of protein like nut butter. This combination will help you stay full longer while giving you the fuel you need to support muscle repair.

Pumpkin for Immune-Boosting Benefits

Pumpkin is a quintessential fall vegetable that offers more than flavor for your lattes. It’s packed with beta-carotene, which your body converts to vitamin A, supporting immune health, vision, and skin integrity. As cold and flu season approaches, adding pumpkin to your diet can give your immune system the extra support it needs. Additionally, pumpkin is rich in vitamin C, another key nutrient that boosts immunity and helps reduce inflammation after intense physical activity.

Add pumpkin puree to soups, stews, or even smoothies to easily increase your intake of this seasonal powerhouse.

By embracing fall’s rich selection of fruits and vegetables, you can not only enjoy the flavors of the season but also fuel your body with the nutrients it needs to maintain an active lifestyle. Whether it’s the sustained energy from root vegetables, the digestive support from apples and pears, or the immune boost from pumpkin, fall produce offers an array of benefits to keep you healthy, strong, and ready for anything.

Looking to optimize your nutrition this season? Connect with a nutritionist at the National Institute for Fitness and Sport (NIFS) to develop a personalized fall meal plan that fuels your fitness goals. Our experts can help you maximize the benefits of seasonal produce while ensuring you get the right nutrients for your active lifestyle. Schedule your consultation today and start fueling your body for success!

With the new school year upon us, it’s time to start thinking about “back to school” fitness. Summer was a time for adventure, vacation, trying new foods, and so much more. Although all that stuff is fun, it can get us out of a routine. As a newly graduated college student, I know how much a routine helped me stay on track for my classes. One thing I always included was exercise. Having consistent workouts is the first step toward a disciplined life.

Studies show that working out consistently actually helps you stay with your schedule. When you plan specific times to exercise, you become more committed, and you can track your progress. When you see that you can stick to a workout schedule and are successful at it, you can start to change your view on other tasks in your life. When one area of your life becomes more manageable, it is easier to do the same with other aspects of your life.

Now you might be asking yourself, “Where do I even start?” Here are a couple of easy steps to making sure you create a workout routine that is a perfect fit for your schedule.

1. Make fitness a priority: If fitness is important for you, you need to make time for it. Your health should always be your number-one priority. And as a wise person once said, “If you don’t make time for your health, you will make time for your illness." If working out is not one of your top priorities, it will not happen. If you really want to get the most out of it, you need to prioritize it.
   
2. Be realistic: The key is to consistently do your best. Make sure you don’t sign up for too much. If you keep missing classes or training sessions because your schedule is too crazy, you’re going to get really discouraged when you don’t see the results you want. When starting a workout routine, start small. At NIFS we offer free classes to members throughout the week at different times (see the schedule here). This is a great way to get started, especially if you don’t know exactly where to start.
   
3. Make goals: Making goals is one of the best ways to start your workout routine. If you know what you are working toward, you’re going to work harder to get it. Make sure these goals are SMART. This means that they are Specific, Measurable, Attainable, Realistic, and Time-bound. This will help you track your progress and really see successful results.
   
4. Time it right: Make sure you go to the gym at a time that is good for you. If you have a lot of morning classes, go in the afternoon or evening or vice versa. If you're more of a morning person, make sure you get up early in the morning and work out. If you know you have a lot of schoolwork, only work out for 30 minutes. When it comes to timing everything, make sure you come up with a good plan and discern when is the best time for you.
   
5. Short workouts count, too: Everyone is busy and sometimes crazy schedules are what stop people from working out. People think that they need to train for 60 to 90 minutes straight or else they won’t see any results. Research shows that 10 to 15 minutes of training can be beneficial for people throughout the day. So, if you want to, you could do a quick 10-minute workout four times a day and you would have completed a 40-minute workout!
   
6. Come prepared: Make it a habit to pack a gym bag before you go to classes or work. This way you can go straight to the gym without any additional trips that can get you sidetracked.
   
7. Get in more daily fitness: You can get in easy workouts by just doing everyday things. For example, you can take the stairs instead of the elevator, or walk instead of taking the bus. These seem simple, but they add up over the course of the week. A study from The Ohio State University found that you can burn around 20% more calories by just altering your walking pace instead of keeping a consistent speed. You can even make sure you’re active over the weekend. Go for a walk, go for a bike ride, go hiking, or even play a game of baseball.
   
8. Be accountable, but reasonable: Some days are going to be harder than others, and you’re just trying to tackle it all. There are going to be many days where you don’t honestly have the time or energy to work out, and that’s okay! When those days happen, allow yourself to miss. But make sure you get moving the next day. Although you don’t want to create the habit of not working out, give yourself room to be human.
   

Working out does not have to be a scary or daunting thing. Make the most out of it and make it yours! Trying to balance school and fitness can be a lot, but it’s totally doable. Whether you are a student or parent of a student, do your best and keep pushing toward your goals!

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

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

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

Fun Workout: Pumpkin Partners

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

Part 1

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

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

Part 2

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

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

Finisher

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

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

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

Challenging Workout: The Hell Bridge

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

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

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

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

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.

The air is crisp, football season is in full swing, and the plentiful bounty of summer’s gardens is all gone. Instead of reverting back to the frozen fruit and veggie staples that are typical of fall and winter, experiment with some of the tasty foods that give fall the name the harvest season!

Favorite Fruits and Vegetables for Seasonal Eating

Here are some of my favorite fall foods and the nutrients they provide.

• Apples: Easy and portable for a lunch bag or a snack. They are also high in fiber and can help decrease cholesterol. (Read more about apple nutrition.)
• Acorn squash: Packed with Vitamin A and C to keep your immune system healthy during flu season.
• Brussels sprouts: These little balls of cabbage are known to be cancer fighters.
• Grapefruit: Citrus comes into season in late fall, so grab these pink treats that are high in fiber and immune-boosting properties.
• Parsnips: Not as starchy as a potato and loaded with fiber, vitamins and minerals, and antioxidants.
• Pears: Another fruit that comes in season in the fall and is full of Vitamin C and fiber.
• Pumpkin: The most popular of the fall produce is great for more than decorating! One cup of canned pumpkin has 7 grams of fiber, which is one-third of your daily needs.
• Spaghetti squash: This fun alternative to pasta is high in beta carotene, potassium, and antioxidants.
• Turnips: Surprisingly high in Vitamin C; if you eat the greens, you add a ton of Vitamins A, C, B6, and calcium and magnesium.

Fall Recipes

Try these recipes as a way to incorporate some of these fall powerhouse foods into your meals.

Turnip, Apple, and Acorn Squash Soup

1 acorn squash, peeled and chopped
3 medium turnips, peeled and chopped
3 small or 2 medium apples, peeled, cored, and chopped
4 tbsp olive oil
2 cups water or low-sodium vegetable broth
½ tsp sea salt
1 tsp pepper
fresh cilantro for garnish (optional)

1. Heat olive oil in a large pot over medium heat.
2. Add chopped acorn squash, turnips, apples, and salt and pepper to pot and continue to cook on medium for 5–10 minutes, then reduce heat to medium-low and continue to cook until ingredients are softened, about 45 minutes.
3. Once ingredients are softened, add water or low-sodium vegetable broth and continue to cook for another 5–10 minutes on medium heat until soup is warm.
4. Remove pot from heat and add through blender or food processor, or use immersion blender.
5. Garnish with fresh or dried cilantro and serve. Serves 4.

Roasted Brussels Sprouts with Pears and Pistachios

1 pound Brussels sprouts, halved lengthwise
3 Tbsp olive oil
½ tsp salt
¼ tsp black pepper
1 pear, halved lengthwise and cored
¼ cup shelled pistachios, chopped coarsely
Juice of ½ large lemon

1. Preheat oven to 425°F. Place the prepared Brussels sprouts on a baking sheet and pour on the olive oil, salt, and pepper. Place the pear halves, cut sides-down, on the baking sheet, making sure there is enough oil to coat their cut surfaces.
2. Roast the Brussels sprouts and pear for about 20 minutes. Then turn the Brussels sprouts so that both sides become caramelized. Check the pear—it might not be caramelized at this point.
3. After another 10 minutes, turn the Brussels sprouts again. Flip the pear. Reduce the oven heat to 375°F.
4. Add the pistachios—you just want to heat them up and toast them slightly. 
5. After 5 minutes, remove the baking sheet from the oven. Squeeze lemon juice directly over all the ingredients. Use your spatula to chop up the pear halves. Toss everything thoroughly. Serves 2.

This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

This is definitely my favorite time of year: football, cooler weather, and the return of all things apple and pumpkin. Not only are they chock-full of vitamins and other healthy goodness, but they are also delicious!

Apples: Benefits and a Recipe

The old quote “an apple a day keeps the doctor away” could not be more correct. This fruit is loaded with fiber (a typical tennis ball–sized piece has 4 filling fiber grams), which helps to keep you satisfied. They are also high in immune-boosting Vitamin C. One recent study found that eating apples was directly linked to having a lower incidence of death from coronary heart disease and cardiovascular disease.

Another surprising benefit of this fruit is that they may boost your endurance during a workout. The antioxidant quercetin makes oxygen more available in the lungs, and one study showed that individuals who had this antioxidant prior to a workout were able to cycle longer.

Grab one for a snack or try this delicious dessert.

Baked Cinnamon Apples

Ingredients:

4 large good baking apples, such as Rome Beauty, Golden Delicious, or Jonagold

1/4 cup brown sugar

1 teaspoon cinnamon

1/4 cup chopped pecans

1/4 cup raisins

1 Tbsp butter

3/4 cup boiling water

Directions:

1. Preheat oven to 375°F. Wash apples. Remove cores to a half-inch of the bottom of the apples. Make the holes about 3/4 inch to an inch wide.
2. In a small bowl, combine the sugar, cinnamon, raisins, and pecans.
3. Place apples in an 8-inch-by-8-inch square baking dish. Stuff each apple with this mixture. Top each with a dot of butter (1/4 Tbsp). Add boiling water to the baking pan.
4. Bake 30–40 minutes, until tender but not mushy. Remove from the oven and enjoy!
   Serves 4.

Calories: 230; Fat: 8g; Fiber: 6g. Recipe adapted from Simply Recipes.

Pumpkin Spice and Everything Nice

Pumpkins have just as much to brag about as apples do. Pumpkin is loaded with Vitamin A, which is essential for boosting your immune system, vision health, and bone health. You also get a significant amount of potassium from pumpkin. This helps keep your fluid and mineral balance regulated, which helps with heart function.

That bright orange color from pumpkin means it is high in the antioxidant betacarotene. This means it is heart protective and can help lower your risk for heart disease. Finally, just like apples, pumpkin is loaded with fiber. Each cup of pureed pumpkin has 7 grams of fiber. That’s one-third of your daily needs!

I like to use pureed canned pumpkin as a fat replacer in cake mixes, brownies, and muffin mixes. Just substitute the same amount of pumpkin for the oil called for in recipes and enjoy a lower-fat and nutritious treat. Here is a wonderful quick dessert to whip up, too.

Pumpkin Mousse

Ingredients:

3 cups cold fat-free milk

2 pkg. (1.5 oz. each) vanilla flavor fat-free, sugar-free instant pudding

1 can (15 oz.) pumpkin

1 tsp. pumpkin pie spice

1 cup thawed fat-free whipped topping

Directions:

1. Beat milk and pudding mix in medium bowl and whisk for 2 minutes.
2. Blend in pumpkin and spice.
3. Stir in whipped topping.
4. Refrigerate for 1 hour before serving.
5. Makes 12 half-cup servings.

Calories: 60; Total Protein: 3g; Total Fat: 1g. Recipe adapted from Kraft Recipes.

Enjoy these fabulous fall superfoods while they are plentiful, and give your autumn nutrition a boost!

This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

In Indiana, we experience all four seasons (sometimes all in the same day!). Your outdoor training and exercise regimen can be effected significantly by the season. While summer can be a fun, exciting time, exercising outdoors can be daunting and somewhat risky. While making sure you have plenty of water and sunscreen is important, a workout could just as easily be sabotaged by a trip for ice cream. Conversely, winter has its own set of challenges, including bundling up and having the proper footwear, as well as thinking about running out of daylight.

Luckily, for us Hoosiers, there is a happy medium: fall. Fall in Indiana provides us not only the ideal temperatures for outdoor exercise, but also the right atmosphere to get a jump on the busy holiday seasons. Here we discuss what you can do to make your autumn fitness lifestyle as productive as possible.

Family Exercise

Enjoying time with your dear ones can be challenging in the summer as well as winter. The kids are going to the pool in the summer, and there are so many family get-togethers in the winter, so it’s hard to relax for one weekend. There are many weeks in fall that allow for family time and exercise. Getting out in the cooler weather helps everyone become more comfortable with the environment. In turn, exercise comes more easily.

If you want your family to be more productive, raking leaves and yard work not only helps get your yard looking nice, but also gives you exercise and the self satisfaction of a job well done. Branching out from there, neighborhood cleanups tend to happen this time of year as well. You may reach out to your local neighborhood leaders to see when the next opportunity comes up.

For the Children

During the summer months, children have a lot of time to get outdoors and play. This form of exercise is a great way to develop physically and socially. With fall comes the return of school. Although many schools have recess and physical education classes, there seems to be a lack of lifetime physical fitness activities. There also seems to be an abundance of sitting. To counteract childhood obesity, getting your children the physical fitness they deserve could help keep their bodies strong and reduce the risk of diabetes.

What Can You Do?

Easy enough: GO OUTSIDE! Enjoy the foliage. Fall in Indiana produces postcard-quality beauty and charm. Although the weather isn’t bad, make sure to layer your clothing so that you can be more comfortable.

When it comes to nutrition, make sure to discipline your sweet tooth (for example, against Halloween candy) and tame your urges to try the Pumpkin Spice Everything. Boot camps are also a popular class in this season. Any group activities are a bonus because you will not only get great fitness but also meet new, like-minded individuals who can help you find a support network.

Your Challenge

I encourage you to step out this season. Get some exercise with your family and venture to a part of the state you might have never visited. There are dozens of state parks and recreational areas waiting to be explored. You can get a head start on the holiday season, and hopefully when your New Year’s resolution is on the front burner, you will be ready to go!

For more ideas for training this time of year, see a NIFS Health Fitness Specialist, who can design workout plans and discuss goals so that you are getting the right exercises to reach your personal bests. Let’s go!

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

Some people really love to run; some don’t. For those who do, running is so much more than just getting in a few miles to check “workout” off the list. It can be a social hour and a stress reliever; it can be therapeutic, present a challenge to take on, and help people step away from the mundane routine of waking up, going to work, coming home, and repeat!

Now for those who do not enjoy it, when you see all the promotions to sign-up to race you think, “Why on earth would I want to pay to run 13.1 or 26.2 miles? I don’t even want to bike or drive that far; why would I run that far?” Let me share with you five motivations to consider giving it a shot.

1. Raise money for a charity: This has grown in popularity over the last five years or so and is a great reason to sign up for a half or full marathon. If for no other reason at all, find your favorite charity, get some people to sponsor each mile you run, and when you finish you can joyfully donate that money to the charity of choice. I can’t think of any better reason to put in time than to do it for a cause or in memory of someone.
2. Inspire others: Others are always watching each of us, whether or not we realize it. Maybe it’s your kids, your spouse, or your best friend, but someone out there admires you. By turning your focus from yourself outward, you may inspire someone to do something that they thought was virtually impossible.
3. Stretch your limits: When is that last time you really pushed to see just how much you could do? If you have not experienced a full or half marathon, trust me when I say it can really stretch your limits. Maybe running this distance is something you have never imagined yourself doing. I assure you, you will run all the way to the point that you thought you could go, and then you’ll run right past it! Training for a distance race will absolutely push your limits, but it will also leave you feeling a huge sense of accomplishment afterward.
4. Meet new people: It’s really fun to be part of the running community. Training for an event like this takes a great deal of time and effort, and I can assure you that you will make some lifelong friends in a running group. Seriously, try it; next thing you know you will be traveling to other states to run together!
5. Learn your body’s capabilities: Sometimes we think we have hit the peak of what we can do, and we really understand what our bodies can physically handle. I challenge you to try running a half or full marathon. You will define new boundaries of what you are capable of. It’s truly amazing to think about what the body can sustain through training when done properly.

I hope that something on this list has hit home for you. Take a step past what you always thought was impossible or maybe just not very smart, and get yourself signed up for a race. We would love to have you come and train with us, too!

This blog was written by Amanda Bireline, Fitness Center Manager. To read more about the NIFS bloggers, click here.