NIFS Healthy Living Blog

When I say “meal prep,” do you picture hours upon hours in the kitchen, a stockpile of containers, and food that you are sick of by week’s end? PAUSE right there! I am here to tell you that meal prep does not have to be that way. It does not have to be too time-consuming or hard, and you don’t have to eat the exact same meal over and over.

What Is Meal Prep?

For those new to meal prep, it is essentially precooking and preparing foods in advance so that you have less to do during your week, but still have your meals ready to go. The weeks get busy and tiring, especially when work picks up or the kids’ extracurriculars start. The last thing anyone wants to do after work is cook. So, if food is not prepped or the fridge is empty, we find ourselves ordering takeout for the third day in a row. Who can relate? My hand is up! Regardless of our busy lives, we still need to find a way to maintain a healthy nutrition regimen because doing so carries over into the rest of our lives. Meal prep is the key to helping you stay nourished even when life gets busy.

Meal prep is not rocket science, but it does require effort and is not the easiest thing in the world. After years of prepping for myself, husband, and even my family when I was younger, along with guiding my clients and patients, I can say there are ways to make meal prep simple and easy while still making enjoyable meals.

Meal Prep Cooking Tips

Here are my tips for you!

Make a Plan

It’s always a good idea to start with a plan. Benjamin Franklin said it best, “Failing to plan is planning to fail.” Take a few moments to plan and write out the menu for the week.

• Consider the number of servings per meal you need, the budget, and food preferences.
• How many meals and snacks will you be serving?
• Look at your schedule to consider the obligations you have. It would be a waste to prepare food for an evening that you will not be home.
• What are your health goals? Are there specific suggestions by your primary care provider or Registered Dietitian that you need to consider when planning your meals?

Think “Single Ingredients”

Prepare single ingredients, such as vegetables, proteins, and starches that can be used in a variety of ways. This can keep you from getting bored with the same meal over and over. For example, prepare a bulk batch of chicken. That one batch can be used for BBQ sandwiches alongside some steamed veggies, as a main entrée tossed in marinade with a veggie and starch of choice on the side, or thrown into a soup like chicken noodle or chicken chili. The same can be done with a starch, such as brown rice. Prepare the rice and use it for a stir-fry with veggies and protein of choice (tofu, chicken, or turkey are good options); a Tex-Mex bowl with rice, beans, lean protein, veggies, and guacamole; or alongside grilled teriyaki chicken. You get the picture.

Prepare Two Proteins, Four Vegetables, and Two Starches

This is a pretty good rule of thumb because all of these single ingredients can be combined in a multitude of ways to make different meals. Pick two proteins that you can use throughout the week, such as chicken, lean turkey or beef, tofu, beans, cod, or salmon. Cook them based on the meals you’ve planned. Maybe that means half of the chicken is boiled and shredded for BBQ sandwiches and your lunch salads, while the other half is tossed in marinade to be grilled, or cooked in the air-fryer or oven in the next day or two. Then, pick out four veggies that go with your proteins and that can be easily accessible for snacks, including salad mixes, roasted veggies, and cut raw vegetables. To balance out the meals, prepare two starches in bulk. Consider mashed or roasted potatoes, rice, or whole grains of some sort.

Add in Spices, Seasonings, Sauces, and Marinades

Now that you have prepped single ingredients, be sure to have spices, seasonings, sauces, and marinades on hand to pack the meal with flavor. On the stir-fry night, be sure to portion out your meal serving of rice, turkey, and veggies that you cooked in bulk. Then top with the stir-fry sauce. For the shredded chicken you prepared, be sure to mix a meal’s worth with a low-sugar BBQ sauce when the sandwich night rolls around. When you go to eat the veggies, use an Italian seasoning combo on spaghetti night but a garlic and pepper combination on the tofu and rice night.

When picking your sauces and marinades, be sure to watch for high sodium (if you have high blood pressure) and added sugar content. Sometimes those sauces will be packed with added sugars, fats, and sodium. Pick low-fat, lite, sugar-free, and low- or reduced-sodium options when available.

Try One-pan Meals, Air Fryers, Pressure Cookers, or Slow Cookers

The methods listed above are easy and still produce a delicious meal. Some of my favorite one-pan meals include chicken with peppers for fajitas, steak strips and sweet potatoes with broccoli, and garlic tofu with veggies. Toss the prepped raw veggies lightly in oil and place on a baking sheet alongside a protein, and then roast it all together. You can make these vegetarian friendly as well!

The air fryers, pressure cookers (such as Instant Pot), and slow cookers (such as Crock-Pot) are all appliances worth considering. My household loves marinating chicken and tossing it in the air fryer, along with sweet potato fries. While that is cooking, we throw a steamable bag of veggies in the microwave. Crispy chicken, fries, and veggies that are so nutritious; very little work; balanced and customized portions to meet our nutrition goals—easy peezy.

The Instant Pot and Crock-Pot come in handy when you want to throw things into an appliance and let it do all the work for you. We use the Crock-Pot for shredded chicken, chili, soups, slow-cooker lasagna, and so much more. Also, did you know there are Facebook groups, such as an Instant Pot Recipe group, that consist of people sharing recipes utilizing these appliances? That is where my sister found the protein bagel recipe that I adapted. 

Consider Pre-prepared, Precut Ingredients, and Steamables to Save Time

There is absolutely no shame in needing convenience. Grocery stores these days have raw and chopped vegetables, fruit trays, fresh salsa, premade guacamole, and more in the produce section. In the freezer section, you can find chopped onions, peppers, and celery for some of your recipes as well (because who has time to chop all those veggies…not I). You can also find steamable bags of rice, quinoa, and vegetables if you need a quick side to toss in the microwave or do not want to make these things in advance.

It’s Easy—But NIFS Can Help If You Need It!

Meal prep can be simple and not always keep you bound to eating the same meal over and over throughout the week. Once you get past that initial push to do it, the process becomes a habit and part of your weekly routine. Then, once you do it enough, the process will be faster and easier. It is worth the time and effort. I promise. If you still feel that you could use more help with meal prep, reach out to the NIFS Registered Dietitian for one-on-one nutrition counseling or join the NIFS Nutrition and Lifestyle Facebook group.

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

Can 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.”

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

During cold and flu season, we try to do all we can to prevent illness or speed up how fast we recover from illness. One such strategy many employ is the use of Vitamin C for a natural remedy. Several products are marketed as immune system boosters because they contain large amounts of Vitamin C. Do these products really work? We set out to investigate!

What Vitamin C Can Do for You

Vitamin C, also called ascorbic acid, is not made by our bodies. We must take in this vitamin in our diet. It is needed for not only immune function but also for these uses:

• Form collagen (skin, tendons, ligaments, and blood vessels),
• Repair and maintain bones and teeth
• Heal wounds and form scar tissue
• Aid in iron absorption

It can also help prevent cancer as an antioxidant by blocking damage that we are exposed to from air pollution, cigarettes, and UV rays from the sun.

Vitamin C deficiency is extremely rare today, but in the mid-1700s scurvy in sailors was very prevalent. Those at risk of low vitamin C intake are smokers, those with medical conditions that affect absorption (cancer cachexia), and individuals with little variety in their diets.

How Much Vitamin C Do You Need?

The recommended Dietary Allowance for men is 90 milligrams per day and 75 milligrams per day for women. Fruits and veggies are the best source of vitamin C—especially citrus fruits. It can be destroyed by heat, so cooking slightly reduces your intake. However, most of our best sources of vitamin C are consumed raw naturally, and we usually do not have to worry about this. To get a better idea of how to meet your daily requirement with food, here are the vitamin C contents of some common fruits and vegetables that are good sources:

• Red bell pepper (½ cup, raw): 95mg
• Orange, 1 medium: 70mg
• Green bell pepper, ½ cup raw: 60mg
• Broccoli, ½ cup cooked: 51mg
• Cantaloupe, ½ cup: 29mg

In short, you can skip the megadoses of Vitamin C at the pharmacy.

Can Vitamin C Treat or Prevent the Common Cold?

In the 1970s, research was released that suggested Vitamin C could successfully treat or prevent the common cold. Several studies since then have been inconsistent and have resulted in some confusion and controversy. To date, the most compelling evidence comes from a 2007 study that showed preventative treatment in the general population did not affect cold duration or symptom severity. However, in the trials involving marathon runners, skiers, and soldiers exposed to extreme physical exercise or cold environments daily as well as the elderly and smokers, there could be somewhat of a beneficial effect. It was concluded that taking Vitamin C after the onset of illness did not appear to be beneficial. Furthermore, at doses above 400mg, Vitamin C is excreted in the urine. A daily dose in the 1000–2000mg range can cause upset stomach and diarrhea.

If you want the benefits of Vitamin C, it is best to consume the recommended Dietary Allowance daily, before the start of symptoms. Ideally, you will get Vitamin C from your food instead of a supplement; you will also get several other important nutrients in addition to your Vitamin C. Remember to make half of your plate fruits and veggies at every meal or blend up a quick smoothie for an easy on-the-go snack, slice up peppers and dip in hummus, or ask for extra veggies on that sandwich, pizza, or salad.

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

We’ve all been here before: When it seems the long, gray winter will never end and you make one more pot of hearty vegetable soup or another casserole; or when the lackluster tomatoes and almost pinkish-white strawberries just aren’t cutting it. It’s time to get creative!

As a Hoosier native myself, I long for the tastes of summer more often than not, especially this time of year. What are some ways to get more variety into your diet in late winter? Look no further: we’ve got some ideas to tide you over until you can get your hands on some summertime Indiana-grown treasures!

Breakfast

It’s smoothie time! Smoothies are fantastic because they are nutritional powerhouses, can disguise fruits and vegetables that you might be on the fence about, and never require a recipe. To keep it simple, use frozen-fruit mixtures and rinse out your blender as soon as you are done to avoid having to scrub off dried-on fruit fibers later.

A basic guide on where to start: Combine 1 cup of frozen fruit with about ¾ cup liquid (I personally love vanilla-flavored soy milk). Optional add-ins could include a handful of kale or spinach (what better way to hide those greens than a sweet smoothie?), a spoonful or two or chia seed or ground flaxseed, a little peanut butter or almond butter, rolled oats, or even a banana to add a little extra creaminess. Top with a drizzle of honey or a little granola.

Lunch

A light and citrusy dressing is a refreshing way to beat the winter blues! A favorite dressing in my house is this orange tahini dressing. It tastes delicious on any leafy green, so if you aren’t a fan of kale, just top your spinach or romaine lettuce with it instead. Whisk together the following ingredients in a bowl:

2–3 tablespoons orange juice (fresh-squeezed preferred)

2½ tablespoons tahini

2 tablespoons apple-cider vinegar

1 tablespoon maple syrup

1 tablespoon olive oil

2 teaspoons orange zest

Salt and pepper to taste

Massage dressing into kale and top with chopped apple, grapefruit (peeled and sliced), and pepitas or nuts of your choice (walnuts are my go-to).

Dinner

I’m not sure about you, but if something requires a recipe, there’s a big chance I might never get around to making a dish—we all have our reasons, right? Roasted cauliflower and chickpea tacos are one entrée that requires no real recipe to follow. Trust me, it would be really hard to mess this one up, even if you consider yourself a novice in the kitchen!

1. Toss chickpeas (from a can!) and chopped cauliflower on a baking sheet with a little olive oil and a variety of spices like chili powder, cumin, garlic powder, onion powder, and salt.
2. Roast in the oven at 400 degrees until chickpeas are crisp and cauliflower is tender (about 30 minutes).
3. Take a corn tortilla and place cauliflower and chickpeas on top. Top with chopped cabbage, jalapeño (if you like spice!), avocado/guacamole, and cilantro. Drizzle with lime juice. Sour cream and cheese are optional.

This recipe will deliver that healthy and refreshing dinner entrée you’ve been longing for since Thanksgiving!

Eat in Season and Use Frozen Fruits and Vegetables

Some things to keep in mind:

• Use these in-season veggies to avoid breaking the bank—broccoli, cauliflower, cabbage, parsnips, kale, potatoes, sweet potato, butternut squash, and Brussels sprouts.
• Use in-season citrus fruits like lemons, oranges, clementines, and tangerines.
• Frozen fruits and vegetables are an absolute must! They are more nutrient-dense than their produce section counterparts because they are picked and frozen when they are at peak ripeness.

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

Do you feel like you get stuck in a rut eating the same things from week to week? On one hand it makes life a lot easier, right? You don’t have to scour through recipes, find that one illusive ingredient on the top shelf in the last aisle you looked in, or put the effort into prepping a meal that claims “30-minute prep” but in fact took you two hours. I completely understand!

What if instead of a total diet makeover you just try a few small things—that might in fact add up to a more diverse diet? And it just might end up being healthier!

Flaxseed

Bob’s Red Mill sells whole flaxseed and ground flaxseed (called “meal”) at most stores—usually next to the baking items or in the cereal aisle by the oats. Flaxseed is so versatile. It’s full of healthy fats and fiber. It has a subtle taste that many won’t notice, especially in small amounts. Flaxseed is great for putting on top of oatmeal, adding to a fruit and yogurt parfait, and even substituting in a recipe as egg (flax egg)! Just make sure to grind the whole seeds as you use them to obtain the freshest healthy fats, or keep your flaxseed meal in the fridge because the fats do start to spoil at room temperature after a few months.

Bananas

Top your toast with something besides butter. Spread a thin layer of nut butter like peanut butter or almond butter on top of toast and add thin slices of banana. It’s a great way to get your protein and healthy, fiber-loaded carbohydrates every morning. Not willing to part with the usual breakfast? Freeze your ripe bananas and blend them with a little peanut butter, milk of your choice, and chocolate chips for a sweet treat similar to ice cream!

Applesauce

Keep unsweetened applesauce in the fridge for occasions where you are baking. Applesauce is a great substitute for oil or eggs. One tablespoon of applesauce is equivalent to one egg, and you can substitute equal amounts for the oil.

Tofu

Trying Meatless Mondays in the New Year? Substitute tofu for any of your go-to meats. But if the texture is an issue, here’s what you do: Grab an EXTRA FIRM block of tofu (usually found near produce), cut into small cubes about half an inch or less, spread on a baking sheet with parchment paper, and bake at 375 for 25–30 minutes or until the tofu is golden brown and crispy. You can then easily toss your tofu into your stir-fry or fajita pan, or toss it onto your salad and avoid that soggy, wet mess that tofu can easily turn into.

Chickpeas

This little legume, also known as a garbanzo bean, is protein-dense and nutrient-rich. Pick up a super-cheap can of these beans in the canned goods aisle and add them in for snacks and meals. Simply toss in a little bit of olive oil, season with a little salt and pepper, and bake in the oven on a baking sheet for 20–25 minutes at 375 until they are crispy. Toss on salads, mix in with quinoa, and top with your favorite sauce (we love a little citrus–olive oil mixture or even a soy-ginger dressing!), or eat them all by themselves.

Try just one of these new ideas this year—you might just find it becomes one of your go-to foods that you’ll grab on a quick weeknight trip through the grocery store.

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

I’m sure you have seen or read about celebrities doing detox diets and cleanses before awards shows. Maybe you have thought about trying one of these crazy and wacky things yourself. Most of these diets are very low-calorie and can be dangerous if followed for an extended period of time.

Some foods that you probably already have at home, however, can help to naturally detox your body. These foods, along with a balanced-nutrition diet and exercise, can help you feel energized and refreshed again!

Lemon water: Lemons are high in vitamin C, which helps the body detox and burn fat. Also, citrus fruits are rich in the antioxidant d-limonene, a powerful compound found in the peel that stimulates liver enzymes to help flush toxins from the body and gives sluggish bowels a kickstart.

Cruciferous veggies like cabbage and Brussels sprouts: Due to the high amounts of fiber in these veggies, they help with gut health, kidney health, and liver health by keeping the body regular and removing toxins and waste. These foods also contain the phytochemical sulforaphane, which studies suggest may keep pre-carcinogenic cells from negatively affecting other cells in the body, so it supports healthy functions of all of your organs.

Artichokes: These green guys are high in inulin, which is a prebiotic that helps to form the probiotics (good bacteria) in your gut. This allows more nutrients to be metabolized and takes some of the work off of the liver. They are also high in cynarin, an acid that helps the liver to break down fatty foods.

Beets: This red root veggie is full of betacyanin, which has cancer-fighting properties, along with magnesium, iron, zinc, and calcium to help flush out toxins. This antioxidant also helps the liver and gallbladder eliminate bile from the body.

Ginger: Ginger is great for the liver because it helps to get rid of free radicals that have built up in the body. It also has been found to spike your metabolism and keeps your appetite in check.   

Green tea: Drinking liquids is always a wonderful and natural detox, and adding green tea to your water is extra helpful. It is high in catechin, a flavonoid, which speeds up liver activity and increases the production of detoxification enzymes.

Whole grains such as oats: Anytime you choose whole grains over refined grains you are certain to increase your amount of fiber, and oats are loaded with soluble fiber, which slows the rate of food absorption. This helps to promote healthy gut functioning and stimulates bile excretion by the liver. Also, the insoluble fiber helps to keep you regular, and which can then help you avoid bloating or constipation.

Skip the starvation detox diets and try some of these options the next time you feel like your body needs a cleanse!

What did you eat today? Don’t underestimate the role that proper nutrition plays in your health and fitness. Click below to contact Lindsey Recker for a nutrition coaching session.

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

How many of us are guilty of making a New Year’s resolution and then struggling to stick to it by the time February rolls around? Even with the best of intentions, most of us have trouble maintaining the changes that start off so strong on January 1st. Often these promises to ourselves are centered around our overall health and well-being.

As a dietitian, I see people’s January nutrition goals come and go. What is the reason for this? Practice makes perfect! Recent research has shown it can take anywhere from 18 days to 254 days to form a new habit—66 days on average! We can’t just jump into a marathon and expect to win. We have to take small steps to get to where we want to be.

The Top Resolutions for the New Year:
Lose Weight and Get Fit

If you just Google "Top 10 New Years Resolutions" you find that adults said “lose weight” and “eat healthier” come in at a tie for top resolutions heading into 2022—just in front of “getting fit” and “spend more time with family and friends.” Other resolutions scoring high included “improve mental well-being,” “improve social connections,” “learn a new skill,” and “travel more.” Each of these resolutions comes across as somewhat daunting, right? Even as a dietitian, “eat healthier” is somewhat overwhelming to me! What exactly should you do to eat healthier and where do you start?

Let’s make 2022 a great year! Instead of biting off more than you can chew, resolve to tackle a few smaller goals that will help you achieve a bigger goal down the road. Pick just one or two smaller actions to take and solidify those habits before moving on to the next step.

Steps to Keeping Your Healthy Eating Resolution

I’ve put together a few ideas on how to help keep that healthy nutrition resolution going strong throughout the year—check them out below!

This year, I resolve to

• Eat dinner at home three times a week.
• Eat dessert twice a week—instead of every night!
• Split entrees with a friend or family member when out to eat.
• Find an alternative to my usual favorite Frappuccino.
• Carry a reusable water bottle and drink 64 oz of water daily.
• Eat a piece of fruit at every meal.
• Opt for a glass of wine only on the weekends.
• Bring healthy snacks to work.
• Create a healthy grocery shopping list and stick to the list.
• Cut out red meats and processed meats (bacon, lunch meats, sausage).
• Create a support system—they often have good ideas on how to manage family gatherings, restaurants, new foods to try, etc.
• Make each Monday a Meatless Monday!
• Cut out added sugars.
• Fuel up with a healthy snack before a workout and recover with a healthy snack.
• Get an air fryer and make your own “chips” and “fries” at home.
• Recruit a workout buddy.
• When going out to eat at your favorite chain restaurant, look up the menu and nutrition facts before you go and decide what you’ll have before you arrive.
• Don’t skip meals, especially breakfast.
• Go to bed an hour earlier than you usually would.
• Try a new food every week. Swap chickpea pasta for your normal pasta, try using olive oil in place of butter for cooking, or sample a plant-based milk in place of heavy cream in your coffee.
• Recreate your plate and make veggies and fruits the main component of your meals—second helpings are a must!
• Start the day with a healthy breakfast: opt for a little protein with a carbohydrate, like oatmeal with peanut butter.
• Skip the soda!

Write down the one or two actions from this list that you would like to tackle. And keep in mind, if you start working on those actions on January 1, you will have to actively think about this on a daily basis before it becomes habit—remember, 66 days! Keep in mind that you may need even more time than the other person who picks the exact same goals to get into that healthier habit. Move at your own pace. If something isn’t working, ask for help. And persevere—when you slip up (we are all human), just hop right back into the swing of things. You’ve GOT THIS!

Happy Holidays!

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

’Tis the season for swapping Christmas cookies, candy bowls, Hanukah dinners, holiday parties, and New Year’s Eve libations. We’ll take this month to refocus on a 10 simple ways to keep your body properly nourished and healthy this holiday season while keeping in mind that it is okay and certainly encouraged to partake in the holiday season festivities. New Year’s Resolutions are a great time to start new habits, but why not get a head start?

1. Embrace seasonal foods. Your favorite strawberries may now be upwards of $5 for a small container, but December is a great time to try out pomegranate and pears. Root veggies, squash, and kale are also easy on the budget and packed with nutrients. (See some recipes here.)
2. Fit in a body-weight workout. If you can’t make it to the gym, create a circuit at home, or take along some simple workout equipment for travel when visiting friends and family. Head out for an unofficial 5K run, run up and down your stairs, take the dog for a snowy walk, or take commercial breaks to a new level by doing squats and push-ups for the entire break. Alternatively, make a plan to carve out just 15–30 minutes per day to get in a walk around the neighborhood—no matter what the weather might bring!
3. Start your day off right with breakfast. Front-load your nutrition at the beginning of the day—often the easiest meal to focus on and one that can stay consistently healthy. Oatmeal, yogurt with fruit and nuts, egg (or tofu) scramble, and smoothies are great “go-to” meals.
4. Try the Plate Method. While you fill your plate with holiday favorites like green bean casserole or mashed potatoes (made with a generous portion of heavy cream and butter), make sure that half of your plate always has some type of vegetable on it. Try roasted carrots, sweet potatoes, asparagus, or green beans for easy sides.
5. Observe bedtime. Try and stick to a normal sleep routine to give yourself energy to tackle your holiday parties, keep your focus on your health goals, and avoid snacking at 3 a.m.
6. Have a game plan. What was your biggest obstacle the year before in sticking to your goals? Holiday parties? Make sure to take your own healthier sides. Are there Christmas cookies on the counter and you’re grabbing one every time you walk by? Make a small batch this year and plan to keep them out of sight. Also try portioning out ahead of time. Wrap up each cookie and label it with the day of the week you plan to eat it.
7. Give healthy stocking stuffers. Give the gift of healthy eating—stuff kids’ stockings with items like clementines or Cuties, nuts, and popcorn instead of Reese’s Cups, M&M’s, or fun-size chocolate bars.
8. Focus on the moments. Put down your phone at mealtimes and any “down time” you might have. Put together a puzzle, go for a relaxing walk, read a book, and make conversation at mealtimes.
9. Stay hydrated. 8-12 cups of water/day is recommended. Carry a water bottle around with you—it’s easy to forget to hydrate during the cold months, but it’s crucial to helping control those cravings and to keep your body running in tip-top shape.
10. Pick a habit. Pick one specific habit to choose and one to lose! Focus on a specific goal. Instead of the more general “lose 10 pounds,” focus on action steps to get there like “Work out every Monday, Wednesday, and Friday for 30 minutes at the gym” or “Plan to make at least HALF of lunch and dinner at every meal a type of vegetable.” Instead of cutting out sweets completely, make a plan that says, “ice cream happens on Friday nights only.” Or focus on physical activity habits, screen time habits, etc.

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

There 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.

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

In recent years, carbohydrates have seemingly been blamed for our health problems. Many of us now shun potatoes, rice, and even fruit in fear of the dreaded pounds that could come with eating carbohydrates. While many diets demonize carbohydrates, others preach the benefits of higher-carbohydrate diets. Through all of this confusion, I will try to set the record straight.

No single food or food group should be blamed for weight gain or credited with weight loss. Carbohydrates span a broad range of foods, from beans, fruits, and veggies to pizza, pasta, cookies, and French fries. While we hate to oversimplify the equation, weight gain does come down to calories in versus calories out. If we eat too much of anything—even fruits and veggies—we will gain weight. The caveat is that fruits and veggies are nearly impossible to eat too much of because they are rich in fiber and low in calories, while other foods can pack a calorie-dense punch in a very small serving.

How easy is it to eat an entire bag of Chex Mix while you might struggle to eat half a cup of carrots?

Carbohydrates and a Healthy Diet

Carbohydrate-rich foods form the foundation of a healthy diet. The National Academy of Sciences recommends people consume 45–65% of their daily calories from carbohydrates. In a 2,000-calorie diet, this is equivalent to 225–335 grams daily. Carbohydrates are crucial for energy production in the body for working muscles, fuel for proper mental function, supplying vitamins and minerals, as well as providing large amounts of fiber for decreasing risk of chronic disease like heart disease and cancer. Many foods contain carbohydrates: whole grains, fruits, starchy veggies, milk and dairy, pasta, beans, and refined/processed foods.

Should I Avoid Carbohydrates?

In recent years, many have found lower-carbohydrate, higher-protein diets to be beneficial in weight loss. However, the long-term effects of such a diet are not well studied. Many “low-carb” diets can lead to an increase in foods like red meats, processed meats, and saturated fat–containing foods like cheese, butter, and cream. Carbohydrate-rich foods provide numerous health benefits and you should not avoid them. Certain areas of the world called Blue Zones offer an interesting look into the benefits of a higher-carbohydrate diet. They have not only the highest rates of longevity but also very low rates of chronic disease. Blue Zone populations consume 95% of their calories from vegetables, fruits, grains, and legumes and eat meat sparingly.

“Good” Versus “Bad” Carbohydrates

But it is important to think about the types of carbohydrates you are consuming. Unrefined carbohydrates are unprocessed, whole foods that are high in fiber (and many other nutrients) and digest more slowly. Unprocessed, whole-food carbohydrates help you feel fuller and get you through the day feeling less hungry. Processed carbohydrates lack fiber and may have added oils and sugar—they can leave you feeling low on energy as they are quickly digested and burned for fuel. Unprocessed carbs are key to long-term health and can help with weight control. They also guard against type 2 diabetes, cancer, and cardiovascular problems. Try to limit most processed carbohydrates because they are low in nutrients and high in calories.

Unprocessed Carbohydrates

• Oats
• Brown rice
• Fruit
• Beans
• Whole grains
• Vegetables

Processed Carbohydrates

• Soda
• Baked treats
• Packaged sweets/snack foods
• Fruit juice
• Breakfast cereal

Did you now that in 1915 the average American consumed 17.5 pounds of added sugar in a year? As of 2011, the average American consumed over 150 pounds of sugar annually!

In summary, carbohydrates should be welcomed to not only help with weight management but also prevent disease. Make most of your carbohydrates whole, unprocessed foods for a balanced, healthy diet while enjoying the processed/refined carbohydrate foods in moderation. And if you’d like some help with figuring out what to eat, look into Nutrition Coaching at NIFS.

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