NIFS Healthy Living Blog

One of my main rules of thumb when helping clients with their food and nutrition choices is to choose more real foods. So why is it that when you are training or working out for over an hour, you hear about the importance of sugary and packaged drinks, gels, and bars?

Replacing Nutrients Lost During Endurance Workouts

As you sweat and use your body’s energy stores, it is important to replace those with glucose (sugar) and electrolytes (sodium and potassium). The easiest thing to do is to grab a bottle of Gatorade or package of GU as you head out for your long walk or run. However, if you want to decrease the amount of processed and packaged foods in your diet, real food can work, too.

You need to choose a carbohydrate that is easily digestible. A quick and easy calculation to know how much you need to consume is ½ to 1 gram of carbohydrate per minute of exercise. So for a two-hour training session, you would aim for between 60 and 120 grams of carbohydrate throughout that time. The addition of the carbohydrates allows your body more readily available fuel, and therefore you can perform better and train longer.

Which Whole Foods Should You Eat for Better Performance?

• Medjool dates: 2 = 35 grams of carbohydrate.
• Applesauce squeeze packets: 1 = 20 to 25 grams of carbohydrate.
• Salted boiled potato or sweet potato: 1 =30 grams of carbohydrate. Once you cook the potato, you can put it in a plastic baggie and then tear off a corner and squeeze it out like a GU package during your workout. You can do the same thing with mashed bananas.
• Sugary, low-fiber dry cereal: Check the label, but for Fruit Loops 1 cup = 27 grams of carbohydrate.
• White bread with honey or jam: 1 piece with 2 TB. = 45 grams of carbohydrate.
• Pretzels: 25 mini = 30 grams of carbohydrate.

Everyone’s body is different, and as with other training fuels, practice is key. Try out different foods and combinations to see how your body responds. Never try something new on race or competition day. Individualize your plan with foods that you like and will look forward to having during your workout.

If you are considering training for an event such as the Carmel, Geist, or Mini Marathon and need help with your nutrition plan, contact Sabrina Goshen, RD, at sgoshen@nifs.org. Or, join our Mini-Marathon Training Program. 

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

Choosing the right foods for healthy eating can be a challenge. Life is busy and sometimes the thing that gets left behind is a well-balanced meal or snack. We want to help you change that! Studies show that individuals who have to be accountable for their food choices lose more weight and keep it off than those who attempt to do it alone.

Often when you are motivated to make a weight loss change, the first thought is to cut out your favorite foods that you are worried you eat too much of. Or you start eating salads every day for lunch and dinner. 95% of people who lose weight will gain it back. The successful 5% of people learn how to eat a balanced diet that includes ALL foods!

My Nutrition Coach is a new app specifically created to help our members develop a healthy plan for food choices, while also providing consistent support to help educate and develop good lifelong habits. 

How to Use the App

When you sit down to eat, just snap a picture of your meal. You can also add your beverage, your mood, and your hunger level. At midnight your entries will be uploaded, and the next day you will get feedback and suggestions from me, NIFS Registered Dietitian Angie Scheetz. Videos, handouts, and suggestions for how to reach your personal wellness goals will also be sent your way, giving you more resources to achieve your nutrition and fitness goals. 

Quick and Effective Nutrition Feedback

This program is quick and easy, and on average should take only 5 minutes per day, but the support, feedback, and resources you will receive throughout the program are equal to a personal, weekly nutrition consultation in traditional programs.

Don’t underestimate the role that proper nutrition plays in your health and fitness. If you are interested in signing up for this program or want more information, please email me at ascheetz@nifs.org or call me at 274-3432, ext. 239. I look forward to working with you!

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

One of my favorite things to do once it is summer in Indiana is to visit the various farmers’ markets around town. As a dietitian I am a sucker for the fresh fruits and veggies, but I also love the homemade desserts, candles, pasta, kettle corn, fresh flowers, and other wonderful items you can find.

Here are my top five reasons why visiting your local farmers’ market is a must.

1. Support for the local community: Since the produce is grown and purchased locally, the money remains in the community and stimulates the local economy. Also, when you shop at the farmers’ market, you are cutting out the middle man, and the product is generally less expensive than if you purchased it in the grocery store. 
   
2. Eating foods that are in season: Farmers’ market produce is picked ripe and sold soon after picking. Supermarket produce, on the other hand, can take up to two weeks to travel from the farm to the store, even when it is in season. The produce tastes richer and more flavorful, and the nutrients are better retained. Check out the downtown City Market website for which products are available during the months the market is open.
3. Healthy eating is good for you: The average American eats 4.4 servings of fruits and vegetables per day, as opposed to the current recommendations of 9 servings per day. Picking up multiple servings of fruits and veggies and incorporating them into recipes, meals, and snacks is a great way to get closer to the 9-serving-per-day-goal. This will guarantee you are meeting your recommended vitamin and mineral requirements, increasing your daily fiber intake, and acquiring cancer-fighting antioxidants, too. Locally grown produce is lower in pesticides and chemicals, also. 
4. You can talk to the farmers who grew the food you are about to eat: You can meet the farmers who grew your food, ask when it was picked, how it was grown, and ways to prepare it. When else do you get the opportunity to learn so much about what you are putting in your mouth?
5. There is certain to be one that fits your location and schedule: I love being able to go to the City Market farmers’ market on my lunch break downtown and sample the hot, fresh kettle corn; pick up sweet corn; and get homemade cookies on Wednesday afternoons. Saturday mornings, it’s off to the Carmel farmers’ market to purchase a walking waffle, homemade pasta, and a whole assortment of fruits and veggies for the week. To find out the location of a farmers’ market close to you, check out the USDA website.

Whether you are picking up items for dinner or for the whole week, the local farmers’ market is an inexpensive, healthy alternative to the grocery store. Try to get there early to get the best variety and options. Not all vendors accept credit cards, so be sure to have cash on hand. Finally, bring along your own reusable grocery bag to put all of your goodies in so that it is easier to carry home your fresh, delicious finds.

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

Have you heard the news about Panera? How about Chipotle? It has been in the news a lot recently that these chains are making dramatic changes to their menus. So, what are the changes and will they make for more healthy eating?

Panera Drops Artificial Ingredients

Panera has decided to drop all artificial ingredients from its menu. This list of 150 ingredients is called the No-No List. This list includes artificial sweeteners, preservatives, and flavors, and these ingredients will all be removed by the end of 2016. 

Even though the debate is still ongoing as to whether these ingredients can cause harm to consumers, Panera decided to not take the risk. It was reported that reconfiguring the salad dressing to meet the standards was the toughest menu item change. As of now there are no plans to increase the cost of the menu items to offset these changes. 

Chipotle Gets Away from GMOs

Chipotle has also decided to clean up its menu recently. The chain announced that it would be serving only food that is free of genetically modified organisms, or GMOs. In 2013 Chipotle was the first restaurant to show which menu items contained GMOs, and now it is the first chain restaurant to remove them. As with artificial ingredients, GMOs have not been found to be harmful to humans, but environmental working groups are concerned about the effect they might have on the food chain and environment. 

Are These Changes Better for You?

It is great that these companies are making an effort to provide safe food choices; however, these changes do not mean that the food is necessarily better for you. Most calorie contents won’t be affected by these changes; and in foods where artificial sweeteners are removed the calories may actually increase. 

So, if you are watching calories or wanting to lose weight, don’t be fooled into thinking the giant blueberry muffin will be the best option to help you get to your goal. That will still have 460 calories and 18 grams of fat! With any change in a nutrition announcement, the rule of thumb is not more is better. The goal is to stick to the basics. Incorporate as many fresh and unprocessed foods as possible into your diet. This includes reaching for 9 servings of fruits and vegetables every day!

Be on the lookout for more companies to make similar announcements soon. Kraft has decided to remove artificial coloring from its Mac & Cheese, and Pepsi is removing aspartame from its diet drinks. Each announcement can be a positive for consumers, as long as they remember to get in a balanced and fresh diet the majority of the time. 

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

Whether you are traveling for business or for pleasure, it typically means you eat most meals out or on the go. It can be challenging to make the most balanced choices and keep your eating on the right track. You want to try foods that are special to that region, you are busy and grabbing the first thing that sounds good, and you don’t have access to a grocery store for more fresh foods; these can all be challenges while traveling.

Tips for Healthy Eating on Vacation

Following these tips will help you enjoy your food choices and not derail all of your hard work!

• Drink plenty of good-for-you fluid. This includes water, tea, decaf coffee, 100% juice, and milk. Staying hydrated will help to keep your metabolism working efficiently, flush out the sodium from restaurant meals, and keep you hydrated when traveling can zap that from you. 
• If you are splurging, keep it to one per meal. There is nothing wrong with trying foods that you might only get on vacation. However, if every meal is a splurge without any of the good-for-you foods that your body requires, this can be a problem! Allow yourself the ice cream cone, but one scoop will do! Enjoy the bacon cheeseburger, but pair it with a side salad. Always try to scour the menu and choose the one thing you really want and then balance your plate to fit the 3-food-group-per-meal rule.
• Pack snacks from home. This can help keep you satisfied between meals so you are more in control when sitting down to a meal. Make sure to eat every 3 to 5 hours and choose snacks that have fiber and/or protein to help keep you full. Easy and portable snacks to pack include nuts, trail mix, fresh or dried fruit, snack-size protein bars, and peanut butter sandwiches.

Plan Ahead for Better Nutrition While Traveling

Here are some final tips to keep in mind while traveling:

• Request a refrigerator in your room to keep healthy perishable snacks and meals.
• Bring a water bottle with you to fill up at rest stops or after security at the airport.
• Keep alcohol in moderation. 
• Avoid minibars in hotel rooms. 
• Visit the local grocery store once you’ve arrived at your destination. Stock up on healthy snacks and convenient meals. (This is better for your budget, too!)
• Research menus ahead of time. 

However, the most important tip is everything in moderation! Enjoy your travels, try something new, and get out there and explore the new city!

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

This is always a hot topic and a debate that many people have strong opinions about: should I be buying organic produce? Unfortunately, I don’t have the definite answer for you, either. What I can do is give you some facts and let you decide whether buying organic foods is right for you and your family.

• Organic produce does not have more vitamins and minerals than non-organic produce. 
• Organics have a 30% lower risk of pesticide residue than non-organic produce.
• Organic produce typically costs three times the amount that conventional produce costs.
• Purchasing fruits and vegetables from the local farmer’s market is an option for getting more cost-effective organic foods.
• Small amounts of pesticides and other chemicals can have adverse effects on health, especially during fetal development and childhood. 

Still confused? Each year the Environmental Working Group identifies foods that have the highest and lowest pesticide residues. Here is a list in order, starting with the highest level of pesticide from 2015:

1. Apples
2. Peaches
3. Nectarines
4. Strawberries
5. Grapes
6. Celery
7. Spinach
8. Bell peppers
9. Cucumbers
10. Cherry tomatoes
11. Imported sugar snap peas
12. Potatoes
13. Hot peppers
14. Kale/collard greens

Here is a list of foods that are least likely to contain contaminants:

1. Avocados
   
2. Sweet corn
3. Pineapples
4. Cabbage
5. Frozen peas
6. Onions
7. Asparagus
8. Mangoes
9. Papayas
10. Kiwi
11. Eggplant
12. Grapefruit
13. Cantaloupe
14. Cauliflower
15. Sweet potatoes

When glancing at these two lists, you can see that items on the first list all have edible skins, whereas the skins of the majority of foods on the second list are discarded. 

Ways to Reduce Pesticide Residues

Thoroughly washing produce is one way to guarantee you are washing away remaining pesticide residues (pesticides absorbed through roots can’t be washed off, however). Peeling the skins off fruit is another way to decrease the amount of residue; however, you lose nutrients when you throw out the skin. 

Take all of this information into account when deciding between organics and non-organics, and then make the choice that best fits your beliefs and budget!

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

Nuts, basically one of the original food groups and predating even the most basic diet, have been a part of human existence since the beginning, and there is good reason. They taste good and are loaded with nutrients. The properties and benefits of nuts vary based on each individual nut, with some options being a little healthier than others.

Nuts Are Healthiest Without Embellishment

There are some ground rules that I would like to set regarding healthy nuts. 

Try not to add chocolate to the equation. Although chocolate has its good qualities, we also know that added calories would diminish our gains from the nuts.

Salt, like chocolate, has added value in taste but is not recommended for individuals who are heart conscious. For that matter, I don’t recommend added anything, whether it be chocolate, salt, sugar, etc.

Health Benefits of Nuts

“Now wait a minute, this sounds like a lot of work,” you may say. This is where you are mistaken. Eating nuts can be an enjoyable way to get variety in your diet and healthful nutrition. For instance, almonds, cashews, pecans, brazil nuts, macadamias, pistachios, hazelnuts, and walnuts boast tons of benefits, including but not limited to fighting inflammation, improving digestion, raising immunity, lowering LDL, fighting cancer, and even making coffee taste better.

Nutritional Information About Nuts

Nuts can differ in size, shape, texture, and taste, but overall, they are fairly similar in calories per ounce and fat. The pistachio weighs in pretty light on the calorie scale at about 160 calories and 14 grams of fat per 50 nuts, while the Brazil nut is 185 calories and 18 grams of fat for 5 to 6 nuts. The healthy properties of the Brazil nut, though, outweigh the difference in that they contain a fair amount of selenium (which, in recommended doses, has been linked to fighting certain cancers).

With all the benefits nuts pose for our health, it is easy to see why they belong in the Mount Rushmore of edibles. Do yourself a favor and accentuate your diet… because nuts are taking over!

This blog was written by Thomas Livengood. For more about the NIFS bloggers, click here.

Warm weather and sunny days definitely have me craving a fruit and veggie-packed smoothie first thing in the morning, no doubt about it. Full of fiber, plant-based protein, vitamins, and minerals galore, it’s pretty clear that drinking a smoothie is a guaranteed way to get in a nutrient-packed breakfast to start your day with healthy eating.

You can make your own recipes using these hints. Start with a liquid base like almond milk, coconut water, or coconut milk. Add in about a cup of your favorite frozen fruit such as strawberries, blueberries, or cherries. Next, I always like to add in half of a frozen banana for extra creaminess! Last, pick one or two of these super-food mix-ins to really take your smoothie to the next level. Trust me on this one! Your body (and your taste buds) will thank you.

Spinach: Greens are known for their serious antioxidant cancer-fighting superpowers as well as their high vitamin and mineral content. It’s no wonder your parents were always trying to get you to finish those greens with dinner. Well, adding raw spinach to your morning smoothie is a great (dare I say sneaky) way to enjoy these greens so you can reap the nutrition benefits of this delicious veggie. I promise, you won’t taste a thing. Try adding a large handful of raw spinach to your next morning blend.

Chia: It’s no wonder everyone is chatting about chia! Rich in plant-powered protein and healthy fats that help promote brain function and heart health, these little seeds pack so much! They create a gel-like consistency when added to liquid so they will thicken your smoothie right up. Try adding one tablespoon to a smoothie for a tasty treat.

Cacao: Rich in magnesium, iron, potassium, and antioxidants, cacao is the raw form of chocolate. That’s right, it’s healthy to have a chocolaty, rich smoothie for breakfast. One of my favorite combos? Almond milk, frozen banana, almond butter, a dash of cinnamon, and a tablespoon of this delicious raw cocoa powder. (And maybe a handful of spinach!) 

Coconut water: Drinking coconut water is a great way to hydrate and start your recovery after a tough workout. It is lower in calories than most sports drinks and contains no artificial ingredients or added sugars (just be sure to read the label), which makes it perfect for restoring your hydration levels the way nature intended. Use about a cup of coconut water as the liquid base of your smoothie to give your body a natural electrolyte boost after your morning sweat session.

Avocado: Do you LOVE super-creamy smoothies? If so, avocado is the superfood add-in for you! Adding a quarter of an avocado to your smoothie not only gives you a boost of fiber, monounsaturated fats, and potassium; but it instantly turns your smoothie into a thick and creamy milkshake. Milkshake for breakfast? Oh, yes!

This blog was written by Tara Rochford, contributing writer, group fitness instructor, and author of Tara Rochford Nutrition.

Picture this for a minute, if you are so kind to indulge me. It is 7am on any given Monday, and you hop out of bed, just realizing that you are late for your morning rituals (probably because you hit the snooze seven times). You rush to get ready for work, dress quickly, and run out the door just as fast (skipping breakfast in the process).

You run into the office and jump right into the stress that is referred to as “Monday,” trying to feel as if you have caught up to the day, but you really haven’t. You bust butt all day to get things done hour after hour until your weekday is complete. Then, it is off to the gym to brutalize your body, performing the latest and greatest YouTube training session that results in you lying flat on your back, defeated.

But you forgot one thing: You forgot to eat! Or, you stopped by the nearest vending machine or drive-thru, leaving you feeling like crap and tired, so you can dart home to crash so you can start the cycle all over again tomorrow. Or, you got home and ate everything but your hand because you were so ravenous you couldn’t be stopped. These scenarios are not going to lead to positive balance of your life, and certainly will not provide the health and fitness goals many of us are after.

Sound familiar? I hope not, but for a lot of people it probably does. Due to lack of planning and preparation in the scenario above, the individual described is starving and doing some pretty big harm to both the physical and mental being. You can get back to healthy eating by adopting a practice affectionately known in my house as “Binge Cooking,” or weekly food prep. This usually is completed on a Sunday, and takes only a few hours of the day, especially if you streamline the process and have a solid plan of attack.

The ultimate goal of binge cooking is to ensure ample food to cover you throughout the week. You will find that in doing so, not only will you be eating so much better (which is step 1 in any fitness and health-related goal), you will create more balance and find a lot more extra time to focus on bigger and brighter aspects of your life.

We will cover more of this balance-creating blueprint in future posts; now let’s talk cooking! Here are some tips that will make your weekly food prep go much smoother and quicker and be much more enjoyable!

Get Your Mind Right

You have to believe that this is a great opportunity to be healthy and create positive change in your life. If you enter this process feeling it is only a chore, the chance of you faltering and giving up increases exponentially! And I bet your food won’t taste as good, either!

Get the Menu Planned

Know what you want to eat, and what will be the most appropriate for you to eat for each meal, before starting your cooking. Of course this will ensure that you will have food for each meal, but it will also make the cooking process more efficient. You can be doing two things at once, or cutting up everything at once instead of hopping all over the place. Have a plan, and work the plan.

Get the Food

You can’t cook without food, so make it a priority to hit the grocery store and pick up the supplies you will need. I am not going to tell you what to pick up, but I would recommend choosing whole foods as your staples and staying away from processed items. Have your list handy so you don’t forget anything, or pick up items you don’t need.

Get the Right Hardware

Great cookware is awesome to have available, but really anything will do; just have the necessary tools ready to go. Referencing your menu and food list will point you in the right direction as to what you need to prepare all of your food choices. Have it ready, and be ready to use it!

Get the Proper Storage

After all the prep work and cooking are complete, you are going to need to store the food so it is ready to go when you are. Think individual portions when loading your storage containers for all of your meals. With that being said, because portion sizes tend to be too large for most, have more small containers than large. It will help keep you on track as well as make storing and carrying easier. Spend some time on this step; it will be one of the most important!

Get Help

If you are thinking to yourself, “This all sounds great for you, but you don’t have any kids.” You are right, I don’t. Make them part of the process. From the get-go, they can help you plan the meals, go shopping with you, and help prepare and store the wonderful foods you have created together. There are some huge positives happening there: learning about proper nutrition, budgeting, being amongst other humans, and most importantly spending time with the people you care most about.

I think the tried-and-true saying works best here, and that “failing to plan is planning to fail.” Take some relatively easy steps to ensure your nutrition stays the course throughout the week (and weekend, for that matter). You will find when you plan well for the big things, such as your nutrition, the smaller things will take care of themselves. When attempting to create some balance in your life, tackle the big things first!

This blog was written by Tony Maloney, Health Fitness Specialist and Fitness Center Manager. To find out more about the NIFS bloggers, click here.

There are so many nutrition bars out there that I am sure it can be a challenge to pick one that is the best. So how do you know if the bar you are choosing is the healthiest option for you? With anything, when it comes to your food and nutrition, the key is moderation and balance. You should be choosing a bar that you like the taste of and that works for your schedule and habits.

The goal is to try to eat as many whole, fresh foods as possible and decrease the packaged foods with a giant ingredient list of things you might have trouble pronouncing. However, these bars can be a nice backup to keep in your purse, car, gym bag, or desk drawer for those times when you need fuel and don’t have other options. 

Here is a good rule of thumb to follow when it comes to these convenient bars:

Protein: Choose one with at least 5 grams and no more than 15 grams. This will help keep you full, and protein is what makes these bars have more staying power than a regular granola bar or candy bar. Too much protein will make the bar have an unpleasant taste, or more ingredients will be added to cover the added protein taste. Also, this bar is intended to be a snack to hold you over until mealtime and not replace the quality protein you should be getting from meals.

Fiber: Choose one with more than 3 grams. Fiber is another thing that will help to keep you full, so choosing a bar with staying power will help keep you satisfied until your next meal. 

Fat: Choose one with mainly heart-healthy fat. Check the label and make sure the saturated and trans fat content is low and the majority of fat is coming from mono or polyunsaturated fats like you would find in nuts. 

Carbohydrates: Choose one with mostly whole grains and 15 grams or less from sugar. This can be tricky because a lot of bars have added sugar to make them taste better. Try to steer away from the ones that are a fancy candy bar and choose one that is lower in sugar.

Here are a few bars that meet these requirements:

• Luna Bar 
• Clif MoJo Bar 
• Lara Alt Bar 
• Kind Bar
• Bear Naked

Was your favorite not on the list? Or did it not meet the requirements? Remember, if you are choosing a nutrition bar occasionally, then it can fit into a balanced diet!

If you have nutrition-related questions or simply struggle to incorporate proper dietary habits into your lifestyle, a Personal Nutrition Coaching (PNC) session may be for you!

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