NIFS Healthy Living Blog

If you are like most people, as soon as the fall season arrives, it’s time to get your annual flu shot. This is definitely recommended; however, can you also choose certain foods to help fight off influenza? What you eat can help lower your chances of catching that nasty bug.

Here are some foods and drinks to fill up on:

• Green tea: Green tea is packed with antioxidants. Sip it hot or cold throughout the day to help keep illness away.
• Sweet potatoes: This bright-orange food is packed with Vitamin A to help keep at bay the free radicals that can threaten to weaken your immune system. Pop a sweet potato in the microwave for 7 minutes for a quick and easy addition to lunch or dinner.
• Yogurt: Yogurt naturally contains probiotics that help to keep your immune system healthy and strong. It’s such an easy and filling snack to grab or use as a substitute for sour cream, mayonnaise, or cream in any of your high-fat recipes. (See some tasty Greek yogurt recipes here.)
• Tuna: Tuna is an excellent source of selenium and Vitamin D, which helps protect cells from free radicals and improve your immune system. Try mixing a pouch of tuna with some plain Greek yogurt and place it atop a bed of leafy greens.
• Mushrooms: Mushrooms are rich in selenium. It has been found that low levels of selenium in your body increases your chance of getting the flu. Chop them up and add them to a pasta dish, salad, or soup.
• Peanuts: This tasty snack is full of zinc, which helps keep your immune system working properly. A handful is the perfect amount to grab for an afternoon snack or to throw in a stir-fry at dinner.
• Water: This essential nutrient keeps the body running efficiently. Getting fluid in various forms such as tea, 100% juice, coffee (preferably decaffeinated), and water-filled foods such as fruits and vegetables all counts toward filling your hydration needs.

With most things, a balanced diet is the key. A diet high in a variety of produce, lean meats, whole grains, and low-fat dairy, along with moderate exercise, adequate sleep, and minimal stress, contributes the most to well-functioning immunity and faster healing if the flu does strike. Incorporate the above foods but continue to work on overall balance to your life.

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

One of my favorite holiday traditions is making fabulous treats and snacks for friends, family, co-workers, and neighbors. Entire days are spent baking in the kitchen, and the best part (after sampling the treats first hand) is hearing how great everything tastes. Little do they know that with just a few simple tweaks, those cookies and candies can be dramatically lower in fat and calories. Here are a few easy ways to tweak your recipes for healthy eating.

Reduce

Many recipes call for an amount of sugar or fat well above the amount needed for taste and texture. Try reducing these ingredients by one-third or one-half when making your recipe. Also, by using nonstick pans and cooking spray, you can reduce the oil or butter on baking sheets and pans.

Substitute

There are healthier alternatives to use without compromising taste. Give the following substitutions a try.

• Eggs: For every egg, use two egg whites or 1⁄4 cup egg substitute. Egg Beaters and other substitutes can be found in the dairy/egg section of the grocery store. You can also make your own version of egg substitute: 6 egg whites, 1⁄4 cup nonfat dry milk, 1 tsp. oil, and 6 drops of yellow food coloring. Refrigerate for up to one week.
• Whipped cream: Make your own! Beat together 1⁄4 cup ice water and 1⁄4 cup nonfat milk powder until thick. Add 1⁄4 tsp. vanilla, 2 tsp. lemon juice, and 1⁄4 cup sugar. Another option is vanilla nonfat yogurt.
• Baking chocolate: Use 3 Tbsp. cocoa powder for every ounce of baking chocolate.
• Applesauce: Rather than using all of the oil, margarine, or butter in baked goods, substitute a portion with applesauce. For example, instead of 1⁄4 cup oil, use 2 Tbsp. of oil and 2 Tbsp. of applesauce. The applesauce provides moisture, but you still have the benefits of the fat in the oil and save 230 calories and 28 grams of fat.
• Prunes: For your best baked chocolate recipes, try baby food prunes as a fat replacement. They retain moisture and add to the color. Substitute the same amount as in the recipe, or try replacing with a portion of the prunes.

For some ideas of healthier cocktails to go with your baked treats at holiday parties, see this post.

Whatever you decide to bake or eat this holiday season, just remember moderation. Enjoy one or two cookies, not the whole batch! Happy holidays and happy baking!

Learn more about Nutrition and Wellness services at NIFS.

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

Nothing can replace my four years at Butler University. I made sure to enjoy myself and my friends, try new things, and study hard, so I know what a juggling act college can be. With so many organizations to be part of, parties to attend, events to host, and exams to ace, there are a lot of things on your college plate and it’s easy to put your health and wellness on the back burner.

Instead of just eating a couple of pieces of boring lettuce from the salad bar during meal time and missing out on a social life, I used a few simple tricks to keep the freshman 15 weight gain from creeping up on me.

1. Focus on making the best choice in each moment, not on being perfect.

It’s easy to get overwhelmed when thinking about living a healthy life, but being healthy isn’t about exercising all the time and eating only nutritious foods. Being healthy is about being balanced and being happy with your life. There will be times when all of your friends want to go out for ice cream, skip a workout, or do something that may not be in your “healthy-living plan,” and that’s okay. One of the biggest lessons I learned in college was to go with the flow, make the healthiest choice for my body and mind in that moment, and enjoy every second of every day.

2. Stock the mini fridge.

Having a mini fridge was one of the smartest things I could have done during my college career. I made sure to stock it with fresh vegetables and hummus for snacking, fruit for breakfast, and almond milk to put in my coffee. Some easy dorm-room snack essentials to have on hand (even without the mini fridge):

• Chopped carrots, celery, broccoli, and cauliflower (I would chop this up at my parents’ house and bring it to the dorm with me!)
• Hummus
• Nuts and seeds (cashews, almonds, and sunflower seeds are my favorite!)
• Dried fruit
• Natural peanut butter or almond butter
• Portioned-out baggies of oats

3. Get involved in your campus fitness center with programs like First Year Fit.

The fitness center was where I spent my “me” time while I was in college. I loved experimenting with new classes, meeting people, and getting high on endorphins! Many campus fitness centers (NIFS included!) are hosting incentive programs to encourage new students to become gym members, try new classes, and get fitness into their weekly routine. The staff wants to help you get into your healthy living groove, so don’t hesitate to ask questions—that’s what they are there for.

4. Take the fruit.

Most campus dining halls have a bin of fresh produce that usually includes apples, bananas, and oranges. While I was in college, the dining hall staff really didn’t encourage removing foods from the dining hall, but grabbing a piece of fruit to go was okay. I always made sure to take one or two pieces to have on hand, in my bag, and ready to go as soon as hunger struck so that I had a healthy option to keep me focused and fueled through the afternoon. My tip is this: Always take a piece of fruit, even if you aren’t hungry at that moment and don’t want to eat it right then. Fruit can keep for up to two weeks without being refrigerated, and having that fruit nearby will give you an instant (and free!) snack to tide you over until mealtime.

5. Inspiration on YouTube

It’s not always easy to get to the gym, and when there is time to get there sometimes it’s hard to decide what equipment to use and what workout you want to do. This is where YouTube comes into play. I love following fitness professionals, healthy living bloggers, and my fitness center on YouTube for easy-to-follow workouts and motivation. Some of my favorites are NIFSindy, Jennifer DeCurtins of Peanut Butter Runner, and Livestrong.

NIFS 1^st Year Fit program was designed to help keep students on a healthy track as you start a new chapter in your college career. This is a completely free program for IUPUI students who are NIFS members.

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

One of the biggest reasons people give as to why they aren’t eating healthy is the cost of foods, specifically fruits and vegetables. However, a study found that adults could eat the recommended servings of produce for $2 per day. Here are some ways that you can save money on your next visit to the grocery store!

• Don’t shop when you are hungry. A study from Cornell University found that shoppers purchased 19 percent more food and bought 45 percent more high-calorie snacks than those who had a snack prior to going shopping. This is an easy way to save 19 percent off your bill by having a handful of almonds, a piece of fresh fruit, or a string cheese before your next trip to the store.
• Buy in season. Your produce will be cheaper if you purchase it during the time of year that it is most plentiful. Use this growing guide to see what produce is most abundant at which time of year. Also, take advantage of local farmers’ markets to get the best deals on locally grown produce. Use this map to see when and where the closest Indianapolis-area farmers’ market to you is. During the winter months, you can purchase frozen fruits and vegetables and they are just as nutritious and less expensive than fresh!
• Buy in bulk. It makes sense that when you buy more of something, the individual unit price will be less per product; and this is true with food, too. So instead of buying single apples or oranges, purchase bags of them. Or, instead of the single-serving packets of oatmeal, grab a container of oats. Over time the savings will add up. The other option is to join a warehouse club like Sam’s or Costco that offers savings for purchasing in bulk.

There are lots of other ways to save money while practicing healthy eating, such as shopping at discount stores like Aldi, clipping coupons, and buying plain items and flavoring them yourself. The goal is to try as many of these options as you can so that you see the benefits to your health and your bank account!

For tips on packing healthy lunches, read this post from NIFS Dietitian Angie Scheetz.

This blog was written by Angie Sheetz, NIFS Registered Dietitian. Read more about the NIFS bloggers.

We have all heard the phrase that an apple a day keeps the doctor away, but who knew that eating a balanced diet would also make you more productive at work? A study conducted by Brigham Young University and published in Population Health Management Journal, found that 19,000 employees from three large companies with unhealthy diets, were 66 percent less productive than those who ate whole grains, fruits, and vegetables.

So, how can you be a more productive employee? Try these three simple ways to eat a more balanced diet. Then get ready to impress your boss!

Whole-Grain Goodness

Swap out your old rice, pasta, bread, and cereal for grains that are higher in fiber and are less processed. Brown and wild rice are excellent alternatives to white rice. Whole-wheat pasta, couscous, quinoa, millet, and oats are more whole-grain options to incorporate into your diet. When it comes to breads and cereal, check the label. Choose options that have at least 3 grams of fiber per serving. Check out the Whole Grains Council website for more information.

Fabulous Fruits

Most people need three pieces of fruit per day to meet their individual requirements. This can easily be done by incorporating a fruit into your morning cereal or oatmeal, grabbing a piece of fruit for a quick and portable snack, or having a bowl of sweet fruit after dinner for dessert. The vitamins, minerals, antioxidants, and fiber in fruit are all great reasons to include them in your diet.

Vary Your Veggies

One of the most challenging food groups to get into your diet, but also one of the best ones for you, is vegetables. It can be difficult to meet that 4 to 5 recommended servings per day, so how can you get these in to help balance your diet? One thing is to make sure that you are spreading them out throughout the day by including a vegetable serving at lunch and snack time. At lunch, grab portable veggies such as baby carrots, cherry tomatoes, mini bell peppers, and sugar-snap peas to add some variety and crunch along with your typical sandwich. Or nibble on veggies with a hummus dip for an afternoon snack. Make it a goal to try one new and different vegetable each week!

Kale has become a popular vegetable choice these days, primarily because of its health benefits. It is an excellent source of antioxidant vitamins A, C, and K -- and sulphur-containing phytonutrients. Here are some recipes for enjoying it.

If you are interested in having your questions answered during a personal nutrition consultation, please contact Melanie Roberts at mroberts@nifs.org or (317) 274-3432, ext 217. Learn more about Nutrition and Wellness services at NIFS.

This blog was written by Angie Sheetz, Registered Dietitian. Read more about the NIFS bloggers.

As the Wellness Coordinator at NIFS, I get to meet a lot of great clients and help them attain their nutritional goals. I have noticed some common questions that arise during the nutrition coaching sessions. Hopefully, if you have been wondering the same things, these answers will give you some more insight!

How Do I Gain Muscle and Lose Fat?

The best way to lose fat is to either increase the amount of calories you burn or decrease the number of calories you consume. As you are doing this, you also need to make sure you are doing two or three days of strength training to build muscle. To decrease calories, it is important to keep track of what you are eating and see where you can decrease. This might be decreasing the amount of coffee creamer you put in your cup of joe or swapping the potato chips at lunch for some raw veggies.

Increasing your protein intake won’t automatically increase your muscle mass. If you are strength training two or three times per week, a simple calculation to know your protein needs is to divide your body weight in half and multiply by 1.5.

How Can I Lose Weight?

The first advice I always give to anyone wanting to lose weight is to start keeping track of your food. Studies have shown you eat 40 percent less when you write it down! This can be done with apps available for your phone, using a website, or just jotting it down with a pen and a piece of paper. It will allow you to see when and why you eat and also hold you accountable for what you are eating.

The other thing that can be helpful with weight loss is to look at what you are drinking. Are you consuming empty calories from flavored coffee drinks, soda, juice drinks, or alcohol? Most people tend to eat the same amount of food no matter how many calories they consume from their beverages. So, try to stick to water, low-fat milk, unsweetened tea, and 100 percent juices for the majority of your liquids.

How Many Calories Do I Need per Day?

Every person is a different height and weight, and has varying levels of activity, so there isn’t one calorie number that works for all individuals to follow. Instead, use this simple calculator, which takes these factors into account to determine the proper amount you should be consuming. Not only does it give an overall number, but what is more important, it tells you how to get that number. Recommended servings of grains, fruits, vegetables, dairy, meat and beans, and fat are given, along with some “extra” calories for those every-once-in-a-while food choices!

If you are interested in having your questions answered during a personal nutrition consultation, please contact on-site Nutritionist Lindsey Recker at lrecker@nifs.org or 317-274-3432, ext 239. Learn more about Nutrition and Wellness services at NIFS.

This blog was written by Angie Sheetz, NIFS Registered Dietitian. Read more about the NIFS bloggers.

There are a lot of hot new food fads right now, including coconut oil, kale, quinoa, and chia seeds. It seems like I have been seeing these foods everywhere, and while I do love them, I have been obsessing over another food fad for a while. Greek yogurt is one of those amazing foods that can be used in so many ways and is extremely good for you.

Why You Should Eat More Greek Yogurt

Here are the reasons why Greek yogurt can help with your healthy eating goals:

• It is an excellent source of calcium, potassium, zinc, protein, and vitamins B6 and B12.
• It contains probiotic cultures, which can help with gut regularity.
• It's lower in lactose for those who have trouble digesting other dairy products.
• Greek yogurt contains twice the amount of protein as normal yogurt, which can help keep you full longer and makes an impact on your weight management.
• It has half the amount of sodium regular yogurt has, which is a plus for those watching blood pressure.
• It can be enjoyed as a sweet or savory treat!

Recipes

Here are some recipes that can help you incorporate this super food into your meals and snacks.

Banana Oatmeal Smoothie

If you want to start your day with a protein-packed punch and also get to work on time, here is a quick and healthy breakfast smoothie incorporating Greek yogurt that can help you start the day off right!

Buffalo Chicken Salad

Bored with your normal lunch routine? Try this tasty buffalo chicken salad that has tons of flavor without all of the fat of traditional chicken salads.

Tzatziki Sauce

Stumped as to what to fix for dinner? This delicious topping for chicken, fish, or lamb is a quick and easy solution!

Creamy Peanut Butter Dip

Need to have that sweet ending after dinner? Try this alternative as a healthy treat! It's also a great midday snack.

I hope you try this tasty treat! Watch out for some varieties on the market that can be extremely high in sugar, calories, and fat. Look for a nonfat version to keep your saturated fat grams lower, and consider buying plain and flavor it yourself with fruit and flavored extracts to decrease the added sugar. The possibilities are endless!

Learn more about Nutrition and Wellness services at NIFS.

This blog was written by Angie Sheetz, NIFS Registered Dietitian. Read more about the NIFS bloggers.