NIFS Healthy Living Blog

As we head into the tail end of summer—whether you’re soaking up the sun by the pool or enjoying a cookout—your body is fighting an invisible battle against little molecules called free radicals. These unstable, highly reactive molecules are produced naturally in the body, but they’re also triggered by things like alcohol, tobacco smoke, and too much sun exposure. 

In small amounts, free radicals are part of your body’s defense system. But in excess, they can damage cells and may play a role in cancer, heart disease, stroke, arthritis, vision loss, and even brain conditions like Parkinson’s or Alzheimer’s disease. 

Here’s the good news: your diet can help. Antioxidants are compounds that protect against and neutralize free radicals. While they don’t slow down aging or guarantee longevity, they may reduce the risk of disease and support healthy aging. The best way to get antioxidants is through a balanced diet full of plant foods, rather than supplements. 

Here are some common antioxidants and where to find them: 

• Vitamin C – Supports the immune system and helps protect against cell damage. Found in citrus fruits, kiwis, mangoes, bell peppers, broccoli, spinach, and berries. 

• Vitamin E – Helps limit free-radical production. Found in plant oils (sunflower, safflower, corn, soybean), avocados, whole grains, nuts, and seeds. 

• Carotenoids (beta-carotene, lycopene, lutein) – Linked to cancer protection and eye health. Found in colorful fruits and veggies like sweet potatoes, carrots, pumpkins, tomatoes, watermelon, apricots, and leafy greens. 

• Flavonoids (anthocyanins, catechins) – Support heart and brain health. Found in onions, garlic, leafy greens, green tea, and cocoa. (Red wine contains flavonoids too, but alcohol itself creates free radicals, so it’s not the best source.) 

You don’t need to overhaul your diet to get more antioxidants—just focus on variety. A colorful plate filled with fruits, vegetables, nuts, and whole grains is one of the simplest ways to give your body the support it needs for healthy aging. Small, consistent choices today can add up to a stronger, healthier tomorrow. 

The human body is like a car - it needs fuel to function, but instead of gas, we rely on calories from foods and beverages for energy.

Adequate energy is needed for all bodily processes, including essential functions like keeping your heart beating, your lungs breathing, and maintaining your body temperature within range, as well as other activities like day-to-day movement and structured exercise.

Carbohydrates are the body’s primary source of energy. Carbohydrates are found in fruits, vegetables, grains, beans, and many other foods. When consumed, the body converts carbohydrates to glucose, which is used immediately for energy or stored as glycogen for future use. If excessive energy is consumed, it is stored as fat to be burned later in the absence of energy from food.

Simple carbohydrates - or those without fiber-such as sugar-sweetened beverages like soda and juice, white and enriched grains, and highly processed foods that are rich in starches and sugars, are broken down quickly and provide a rapid increase in energy. When a diabetic experiences episodes of low blood sugar, it is recommended that the individual be given simple carbohydrates to rapidly bring their blood sugar levels back up to the normal range. However, if blood sugar levels are stable and blood glucose rises rapidly, a quick decline will also occur, which often results in fatigue, irritability, and a desire for a new “quick fix” of energy, leading you to crave and reach for more simple carbohydrates.

Complex carbohydrates - or fiber-containing carbohydrates- are broken down more slowly, which provides a steady supply of energy, which is why it is recommended to opt for complex carbohydrates more often than not. Complex carbohydrates include whole grains, such as 100% whole wheat bread, brown rice, quinoa, fruits and vegetables, beans, and legumes.

Pairing carbohydrates that lack fiber with a good source of protein, fat, or additional fiber can help delay the rapid peak and fall of blood sugar levels, aiding in more regulated energy release throughout the day. Eating a meal/snack that pairs carbohydrates + protein, healthy fat,s and fiber every ~3-4 hours is ideal for boosting and balancing energy levels throughout the day. To build a balanced meal, pick one item from each category below:

• Complex carbohydrate (ideally >3 grams fiber/serving):
  • 100% whole wheat bread, pasta, bagels, muffins, or tortillas
  • Brown rice, quinoa, bulgur, and other whole grains
  • Beans and legumes
  • Fruits and vegetables, especially those with skins and seeds intact
• Healthy fat:
  • Plant-based oils (avocado oil, olive oil)
  • Nuts - almonds, pistachios, walnuts, etc.
  • Seeds - flaxseed, chia seed, hemp seeds
  • Nut butters ○ Avocados
  • Fatty fish
•  Protein:
  • Lean beef or pork
  • Chicken
  • Fish/seafood
  • Eggs
  • Low-fat dairy products (Greek yogurt, cottage cheese, milk)
  • Protein supplements - shakes, powders, bars, and other fortified foods

St. Patrick’s Day is just around the corner! While many associate the holiday with green beer and festive celebrations, let’s shift the focus to something else that should be green—your plate! Whether you’re hitting the gym for strength training, cardio, or Olympic lifting, what you eat plays a major role in your performance and recovery. This March, take a lucky approach to fueling your workouts with nutrient-dense foods that keep you strong and energized.

Go for the Greens

Leafy greens like spinach, kale, and Swiss chard are not only a festive addition to your plate but also packed with vitamins and minerals that support muscle function and endurance. Magnesium, found in abundance in greens, helps with muscle contraction and energy production. Add a handful of spinach to your pre-workout smoothie or toss some kale into your post-workout meal for an extra boost.

Potatoes: A Performance Powerhouse

Potatoes—whether white, gold, or sweet potatoes—are an excellent carbohydrate source to fuel your training. Carbs replenish glycogen stores, which is crucial for endurance and strength athletes alike. Pair roasted potatoes with a lean protein source like chicken or tofu for a well-rounded post-workout meal.

Lean into the Luck of Protein

Corned beef might be a holiday staple, but for daily muscle recovery, opt for leaner protein choices like turkey, chicken, eggs, or plant-based options like lentils and chickpeas. Protein helps repair muscle tissue and supports overall strength gains. Try making an Irish-inspired meal with salmon and roasted vegetables for a protein-packed, omega-3-rich post-workout dinner.

Hydration: More Than Just a Pint

Let’s not forget hydration. With workouts, sweat loss, and the potential for St. Patrick’s Day festivities, staying hydrated is key to performance and recovery. Water should always be your go-to, but if you need extra electrolytes, consider adding coconut water or a pinch of sea salt to your water bottle to maintain fluid balance.

A Post-Workout Shamrock Shake (The Healthy Way!)

Skip the drive-thru and make your own protein-packed Shamrock Shake:

Ingredients:

• 1 cup unsweetened almond milk
• 1 frozen banana
• 1 scoop vanilla protein powder
• ½ avocado (for creaminess)
• A handful of spinach (for that natural green color!)
• ½ teaspoon peppermint extract
• Ice cubes as needed

Directions:
Blend until smooth, and enjoy a refreshing, nutrient-dense recovery shake!

Whether you're training for strength, endurance, or general fitness, nutrition is your pot of gold at the end of the workout rainbow. By focusing on whole foods, proper hydration, and smart recovery choices, you’ll keep your energy levels up and your performance on point.

This St. Patrick’s Day, fuel your body wisely—because the real luck comes from good habits and consistency in your training and nutrition! 

Looking to stay on track all year long? Schedule an appointment with a Nutrition Coach today—they’re here to help you reach your goals every step of the way!

As the Super Bowl approaches, it’s time to gear up for one of the most exciting nights of the year. Did you know that Americans consume over 1.4 billion chicken wings on Super Bowl Sunday? It’s the ultimate food celebration, but it doesn’t have to derail your nutrition goals. Whether you’re hosting a watch party or attending one, food is a central part of the celebration. While it’s tempting to dive headfirst into endless chips, wings, and nachos, you don’t have to sideline your nutrition goals to enjoy the game. You can savor your favorite snacks without feeling guilty—just a few smart swaps and mindful habits can make a big difference!

Build a Balanced Lineup

Your Super Bowl plate is your playbook for success. Aim to fill it with a balance of protein, healthy fats, and carbohydrates. Here’s how to create a winning lineup:

• Protein: Grill up chicken skewers, turkey meatballs, or lean beef sliders.
• Healthy Fats: Pair hummus with colorful veggie sticks, or serve guacamole with whole-grain crackers.
• Carbs: Add a pop of color with a fruit platter or a vibrant quinoa salad.

Small adjustments, big wins!

Lighten Up the Classics

Super Bowl staples don’t have to be calorie bombs. Consider baking wings at 400°F for 40 minutes, tossing them in olive oil, garlic powder, and paprika for a flavorful crunch without the fry. Swap sour cream for Greek yogurt in dips for a high-protein, creamy alternative. Making nachos? Load them up with black beans, diced tomatoes, and shredded lettuce for extra fiber and nutrients. These small tweaks can keep your favorite dishes flavorful and balanced.

Stay Hydrated

Between the excitement of the game and all the salty snacks, it’s easy to forget to hydrate. Keep water readily available, adding slices of lemon, lime, or cucumber for a refreshing twist. If you’re drinking alcohol, try alternating each drink with a glass of water to stay balanced and alert. Sipping slowly and setting a drink limit can also help you stay in control.

Control Your Portions, Control the Game

With so many tempting options, it’s easy to overeat. Start by filling a small plate with your favorite choices, focusing on variety and balance. Try using smaller plates to trick your brain into thinking you’re eating more, or sit away from the snack table to avoid mindless grazing. Eating slowly and savoring each bite can help you feel satisfied without going overboard.

Final Play

Enjoying the Super Bowl is about more than just the food. Focus on the camaraderie, the game, and the commercials. With these tips, you can have a winning night without compromising your health goals. Let’s cheer for your team and your wellness—a true victory on and off the field!

The holiday season is here, which often means long car rides, crowded airports, and busy schedules as you travel to see loved ones. While it’s tempting to grab fast food or vending machine snacks on the go, a little planning can keep your energy up and your nutrition goals on track. Here are a few easy tips from a registered dietitian to help you stay fueled and feel your best during your holiday travels.

1.  Pack Portable, Balanced Snacks
   When prepping for your trip, think about snacks that combine protein, fiber, and healthy fats to keep you satisfied. Some great options include:

• Trail mix with nuts, seeds, and dried fruit (look for no-added-sugar options).
• Single-serve packets of nut butter paired with apple slices or whole-grain crackers.
• String cheese or mini babybel cheeses with a handful of whole-grain pretzels.
• Greek yogurt or a protein bar for a quick boost (choose bars with 15+ grams of protein and minimal added sugars).

2. Stay Hydrated
   It’s easy to forget to drink water when you’re on the move, especially during winter when thirst cues might not be as strong. Dehydration can sap your energy and even make you feel hungrier. Keep a reusable water bottle handy, and refill it whenever you get the chance. Herbal teas and seltzer water can be festive and hydrating alternatives.
3. Plan Ahead for Convenience
   Before hitting the road or heading to the airport, take a few minutes to prep your snacks. Slice veggies like carrots, bell peppers, or cucumbers, and pair them with hummus or a small container of guacamole. Pack everything in portable containers to make it easy to grab and go.
4. Be Selective About Treats
   Holiday travel often includes plenty of indulgent snacks and sweets, from cookies to fudge. Instead of saying no to everything, choose a treat you’ll truly enjoy and savor it mindfully. Balancing nutritious snacks with the occasional festive indulgence is key to enjoying the season without guilt.

This holiday season, keep your travels stress-free and your energy steady by planning ahead with healthy snacks. With a little preparation, you can stay nourished and enjoy every festive moment with family and friends!

Are you looking for more healthy recipes during this holiday season? Join our Holiday Hustle Challenge and receive weekly healthy recipes crafted to keep you energized, nourished, and thriving. Let us help you balance festive indulgence with nutritious choices—because feeling great never goes out of season!

The holiday season is here, and Thanksgiving often marks the beginning of celebrations focused on family, food, and gratitude. While it’s a time to enjoy yourself, it can also present challenges if you’re trying to stick with healthy habits. The good news is that you don’t have to choose between enjoying the holiday and maintaining your wellness goals. With a few thoughtful approaches, you can do both!

Stay Active with Family Fun

Thanksgiving traditions don’t have to be confined to the dinner table. Incorporate movement into your holiday plans by organizing family-based activities that get everyone outdoors. A short walk after the big meal can aid digestion and provide a chance to connect in a different setting. You might also consider starting a new tradition, like a family hike or a friendly game of touch football in the backyard. Not only does this add a layer of fun, but it also helps balance out the indulgence of the holiday meal.

Enjoying Food Without Guilt

Thanksgiving is about more than food—it’s about spending time with loved ones and creating lasting memories. The key to balancing enjoyment with health is mindful eating, which lets you savor your favorite dishes guilt-free. Mindful eating encourages you to slow down and truly appreciate each bite. Pay attention to the flavors, textures, and aromas of the food, and listen to your body’s hunger and fullness cues. Take smaller portions to start, and go back for seconds if you’re still hungry. By eating mindfully, you can fully enjoy your meal, indulge in your favorite foods, and still feel good about your choices. Remember, this is a time to celebrate and connect with family, so let food be part of that experience, not something to stress over.

Structuring Your Plate for Balance

One way to enjoy the feast while keeping balance in mind is by being strategic about how you fill your plate. Start by prioritizing vegetables and lean proteins, which help keep you satisfied longer. Roasted vegetables, green beans, and salads are excellent choices alongside turkey or other protein sources. Aim for a colorful plate, with about half filled with veggies, a quarter with protein, and the last quarter reserved for your favorite indulgent foods, like mashed potatoes, stuffing, or that slice of pie you’ve been looking forward to.

Thanksgiving is an opportunity to celebrate family and food, and with a few thoughtful choices, you can make the most of both. By staying active through family-friendly activities and building a balanced plate, you’ll leave the table feeling good—both physically and emotionally. After all, the real focus of the holiday should be on making memories, and that’s something you can’t put on a plate.

In the realm of fitness and nutrition, the term "caloric deficit" often takes center stage. But what exactly does it mean, and why would someone actively pursue it? Let's break it down.

A caloric deficit occurs when you consume fewer calories than your body expends in a day. It's commonly sought after for weight loss purposes, as it forces your body to tap into stored fat for energy, leading to shedding unwanted pounds. For individuals engaging in strength training,
cardio exercises, or participating in endurance events like marathons, maintaining a caloric
deficit might seem like the golden ticket to reaching their fitness goals.

However, here's the catch: while a caloric deficit can indeed lead to weight loss and improved
body composition, it's not sustainable or beneficial in the long term to always remain in this
state.

Why? Because our bodies are incredibly smart and adaptive machines. When faced with a
prolonged caloric deficit, they adjust their metabolism and hormone levels to conserve energy,
making weight loss plateau and potentially causing negative side effects such as fatigue, muscle
loss, and decreased performance in physical activities.

Moreover, for individuals who are already physically active, being in a constant caloric deficit
can hinder recovery and impair muscle growth. Strength training and intense cardio sessions
create a demand for additional calories to repair tissues, replenish glycogen stores, and support
overall recovery. Without an adequate supply of nutrients, the body struggles to repair and
rebuild, leading to stagnation in progress and increased risk of injury.

So, what's the solution? While periodic caloric deficits can be a useful tool for achieving weight
loss goals, it's essential to balance them with periods of maintenance or even surplus calories,
especially for those engaged in rigorous physical activity. Introducing more calories strategically
during times of increased training volume or intensity can support performance, enhance
recovery, and promote overall well-being.

In conclusion, while a caloric deficit has its time and place in a well-rounded fitness regimen, it's
crucial to recognize that it's not sustainable or beneficial for everyone to always remain in this
state. By understanding the importance of balance and periodically integrating more calories
when needed, individuals can optimize their performance, achieve their fitness goals, and
maintain a healthy relationship with food and exercise.

If you're curious about how to implement these principles into your nutrition plan or have any
lingering questions, click below to learn more about opportunities for personalized guidance and support.

Summer is the perfect time to rejuvenate not only your spirit but also your diet. The warmer months bring an abundance of fresh produce, longer days, and a general sense of renewal, making it an ideal time to experiment with new nutritional habits. Here’s how you can make the most of summer by trying new things in your diet.

1. Explore Local Farmers' Markets – One of the best ways to dive into new nutritional habits is by visiting local farmers' markets. These markets offer a wide variety of fresh, seasonal produce that you might not find in regular grocery stores. Trying out new fruits and vegetables can help you incorporate different nutrients into your diet, enhance your meals with vibrant flavors, and support local agriculture.

• Try something unfamiliar: Pick up a fruit or vegetable you've never tried before, like starfruit, or purple carrots.
• Ask for advice: Farmers are often happy to share cooking tips and recipes for their produce.

2. Incorporate Plant-Based Meals – Summer is a fantastic time to incorporate more plant-based meals into your diet. With an abundance of fresh vegetables and fruits available, creating delicious, plant-based dishes can be easier and satisfying.

• Grilled Veggie Skewers: Combine colorful bell peppers, zucchini, cherry tomatoes, and mushrooms on skewers and grill them for a tasty, nutrient-packed meal.
• Smoothie Bowls: Blend frozen berries, bananas, and spinach with a splash of almond milk, and top with granola, chia seeds, and fresh fruit.

3. Hydrate with Natural Beverages – Staying hydrated is crucial during the hot summer months. Instead of reaching for sugary sodas or artificially flavored drinks, try hydrating with natural beverages.

• Infused Water: Add slices of cucumber, lemon, mint, or berries to a jug of water for a refreshing twist.
• Herbal Iced Teas: Brew herbal teas like hibiscus, peppermint, or chamomile and serve them chilled with a touch of honey or a squeeze of fresh citrus.

4. Experiment with Global Cuisines – Summer is a wonderful time to broaden your culinary horizons by exploring global cuisines. Many cultures emphasize fresh, seasonal ingredients and bold flavors, which can add excitement to your meals.

• Mediterranean Diet: Emphasize fruits, vegetables, whole grains, and healthy fats. Try dishes like Greek salads, hummus, and grilled fish.
• Asian-Inspired Meals: Incorporate stir fry, sushi, and noodle salads with plenty of fresh veggies and lean proteins.

5. Grow Your Own Produce – If you have space, consider starting a small garden. Growing your own herbs, fruits, and vegetables can be incredibly rewarding and ensures you have fresh, organic produce at your fingertips.

• Herb Garden: Even a small windowsill can support a thriving herb garden with basil, parsley, cilantro, and mint.
• Vegetable Patch: Tomatoes, cucumbers, and peppers are relatively easy to grow and do well in summer gardens.

6. Mindful Eating Outdoors – Take advantage of the beautiful weather by enjoying meals outside. Mindful eating, where you focus on the taste, texture, and experience of eating, can enhance your relationship with food and improve digestion.

• Picnics in the Park: Pack a healthy picnic with whole-grain sandwiches, fresh fruit, and vegetable sticks.
• Al Fresco Dining: Set up a dining area on your patio or balcony and enjoy meals with family and friends in the open air.

7. Make Healthy Frozen Treats - Beat the heat with homemade frozen treats that are both delicious and nutritious.

• Fruit Popsicles: Blend fresh fruit with a bit of juice or yogurt, pour into molds, and freeze.
• Frozen Yogurt Bites: Dollop a spoonful of yogurt on a baking sheet, top with berries and a drizzle of honey, and freeze for a quick, healthy snack.

Summer offers a unique opportunity to refresh your diet and embrace new nutritional habits. By exploring local markets, incorporating plant-based meals, hydrating with natural beverages, experimenting with global cuisines, growing your own produce, practicing mindful eating, and indulging in healthy frozen treats, you can enhance your overall health and enjoy the season to its fullest. So, step out of your comfort zone and make this summer a delicious and nutritious adventure!

Learn how to build new, healthier habits whether you're trying to lose weight, manage a health issue, or just feel better. Click below to connect with a qualified nutrition coach who can give you the support and guidance you need to achieve your goals.

Knowing the importance of exercise and maintaining a healthy lifestyle is always positive progress to becoming your best self, but getting your family and friends on board with this commitment can be a challenging task. If you want to encourage your loved ones to incorporate exercise into their daily routines, here are some tips and strategies to help you motivate them.

• Lead by example: Setting a positive example is the most powerful way to inspire others. Demonstrate your commitment to a healthy lifestyle by consistently engaging in exercise and making nutritious choices. They may be more inclined to follow suit after seeing your dedication to working on yourself and your lifestyle.
• Make it fun: Other people might see exercise as a chore; however, it can be an enjoyable activity. Encourage your family and friends to participate in activities they genuinely enjoy, whether it's dancing, hiking, playing a sport, or even trying out new fitness classes together. Fun makes fitness sustainable!
• Set realistic goals: Help your loved ones establish achievable fitness goals. Whether it’s running a certain distance, losing a specific amount of weight, or improving overall health, having clear objectives can motivate them to stay on track.
• Create a supportive environment: Foster an environment that encourages exercise. Create a home gym space, stock up on healthy snacks, and incorporate active outings into your social plans. Surrounding your loved ones with opportunities for fitness makes it more likely they'll join in.
• Educate and share information: Share articles, videos, and success stories related to fitness and its benefits. Knowledge can empower your loved ones to make informed decisions about their health. Offer to answer questions and provide guidance when needed.
• Be flexible: Recognize that everyone's fitness journey is unique. Be open to adapting to their preferences and schedules. Encourage them to find a routine that works for them rather than imposing your own.
• Hold each other accountable: Partner up with family and friends for workouts. Exercising together provides motivation because you're less likely to skip a session if someone is counting on you. Consider friendly fitness challenges or competitions to keep things interesting.
• Celebrate achievements and use incentives: Celebrate their milestones, no matter how small. Whether it's completing a week of consistent workouts or reaching a fitness goal, acknowledging their achievements reinforces their commitment. You can use incentives like a post-workout treat, a movie night, or a small reward for reaching specific goals to act as short-term motivators.

It’s important to always remember that the journey toward a healthier lifestyle is personal and unique for everyone. Your role is to provide support, encouragement, and a positive environment. Ultimately, the decision to embrace exercise and a healthier lifestyle lies with your loved ones, but your influence can be a powerful catalyst for positive change. By using these strategies, you can help them take those crucial first steps toward a happier, healthier life.

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

In today's fast-paced world, where new diet trends and health fads emerge almost daily, it can be challenging to discern what truly benefits our bodies. Amid this whirlwind of ever-changing advice, the key to a healthier life may not lie in exotic superfoods or rigorous diet regimens, but in the consistent practice of nutritional basics.

The Allure of Fads

It's easy to see why diet fads capture our attention. Promising quick results with minimal effort, they offer a seemingly easy solution to our health concerns. From juice cleanses to keto diets, these trends often revolve around drastic changes and exclusions, creating an illusion of instant improvement. However, such approaches can be unsustainable in the long term and may lead to nutritional imbalances.

Consistency in Basics: A Sustainable Approach

The cornerstone of good nutrition lies in consistency and balance. This means regularly consuming a variety of foods that provide the nutrients your body needs. Here are some fundamental practices.

• Balanced Diet: Incorporate a mix of carbohydrates, proteins, and fats in your meals. Carbohydrates found in fruits, vegetables, and whole grains provide energy. Proteins are essential for repair and growth, while healthy fats support brain health and hormone production.
• Hydration: Water is crucial for almost every bodily function. Staying adequately hydrated helps in digestion, nutrient absorption, and even skin health.
• Moderation: Enjoying your favorite foods is part of a healthy lifestyle, but moderation is key. It’s important to balance indulgences with nutrient-rich foods.
• Regular Meals: Skipping meals can lead to overeating later. Regular meals help maintain blood sugar levels and the feeling of fullness, aiding in better energy management and mood regulation.

The Long-Term Perspective

Adopting a consistent approach to the basics of nutrition may not offer the instant gratification that fads promise, but it paves the way for sustainable, long-term health benefits. By focusing on balanced and regular eating, hydration, and moderation, you can nourish your body and mind, keeping them strong and resilient against the allure of quick fixes.

In the end, the true “fad” may be the belief that there is a shortcut to health. True wellness comes from a consistent commitment to the simple, foundational principles of good nutrition. If you’d like to learn more about how to navigate nutrition, reach out to me: Michael Horner, RD, LD, Aligned Health Practice.

Michael Horner is a Registered Dietitian with Aligned Health Practice specializing in strength-based sports, preventative nutrition therapy, and lifestyle nutrition. Contact Michael if you are interested in a Personal Nutrition Coaching session.