NIFS Healthy Living Blog

The benefits of strength training apply to individuals of all fitness levels, whether you're a professional athlete, a working adult, or an older adult looking to improve daily function and quality of life. Anyone can benefit from full-body strength training 2-3 days a week at moderate to high intensity for about 30 to 60 minutes. Here are several reasons why you should consider incorporating strength training into your weekly routine.

 Preventing Injury

Strength training can limit or get rid of muscular imbalances between muscles in the front and back of your body, as well as between the left and right sides. According to Steve Yoon, the Chief of Sports Medicine at Cedars Sinai, these imbalances can cause injury because when one muscle is weak, the other muscles around it must compensate for that weakness, which can put increased strain or load on them and increase your risk of injuring them. However, when you strength train, you are strengthening these weak muscles as well as the surrounding muscles which decreases the likelihood of injury. In addition, strengthening muscles around joints to keep them functioning properly and prevent injuries like sprains, strains, dislocations, and tears in your joints.

Boosting Metabolism

Having a higher metabolism can make it easier to maintain or lose weight, as your body burns more calories both at rest and during physical activity. Strength training, particularly weightlifting, helps build muscle. Increasing muscle mass boosts your metabolism because muscles require more energy to function and enable movement. As a result, having larger muscles forces your body to produce more energy, which in turn increases your metabolism. This makes it easier to achieve your goals without having to work as hard.

Improving Quality of Life

The effects of strength training can improve your mental health in addition to your physical health. The reason for this is when you exercise it releases chemicals in your brain called endorphins. These are referred to as the “feel good” chemicals because they are known to reduce pain, boost your mood, and can help decrease stress and anxiety. In addition, as stated by campuslivingvillages.com, strength training has been shown to release more endorphins than doing cardio. Working out also keeps your body feeling, working, and looking its best, which can improve your day-to-day mood.

 Maintaining Long-Term Health

Doing any weight bearing activities such as running or strength training improves your bone density and slows the decline of bone density over time, putting you at lower risks of fractures and osteoporosis into older age. Strength training specifically may also slow decline of muscle wasting as you get older, contributing to an improved quality of life so you can play with grandkids, be able to get in and out of bed easily and do all other activities of daily living easier and for longer.

Strength training provides numerous benefits, including injury prevention, boosted metabolism, and improved mental health, making it essential for individuals of all ages and fitness levels, which is why you should consider adding to your weekly fitness plan.

Figure out where to get started: Get a Free 30-min. Fitness Assessment with a Trainer

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!

Another year is wrapping up, and you’ve made great progress toward your goals. Maybe you’ve seen improved strength, increased endurance, higher energy levels, or you’re simply feeling happier with your personal growth. Reaching our goals helps build self-efficacy — the belief in our own resources and abilities to succeed. Whether you’ve hit a new mile time, lifted heavier weights, eaten salads for lunch every day, or established a consistent sleep schedule, you’ve developed confidence in your ability to maintain these habits.

As the holidays approach, though, you might be worried about cookies, festive meals, holiday drinks, and family gatherings derailing your progress. We’ve all been there, feeling like we’ve taken two steps back during those two festive weeks. This season often shifts our focus away from ourselves and more toward giving, sharing, and celebrating with others.

Don’t Let Setbacks Spoil the Eggnog

Success in taking steps toward your goals builds resilience, making it easier to bounce back if you face setbacks. And let’s face it, setbacks are inevitable. Those who live an active and healthy lifestyle often develop a high level of resilience, but for those just beginning their fitness journey, recovering momentum after the holidays can feel like a challenge.

Sometimes, the extra cookies “Santa ate” make it a bit harder to get back on track. But if we approach the holiday season with positivity and resilience, we’ll be less discouraged by the time we’ve taken away from our routines. Remember, your past successes prove that you’re capable of achieving your goals again.

Deck the Halls, But Don’t Overdo It

This holiday season, try using self-regulation to stay on track. Self-regulation is all about managing your choices and behaviors when faced with distractions or competing priorities. The holidays bring plenty of distractions, making it easy to stray from your wellness habits. But by planning ahead, you can balance holiday cheer with healthy decisions.

Here are some examples of self-regulation:

• Enjoy that extra serving, but balance it out. If you had a big holiday dinner, try eating a lighter breakfast the next morning or going for a walk with family.
• Plan for your indulgences. If you know a big meal is coming, consider fitting in a workout earlier in the day to offset the extra calories.
• Adapt your weekly routine. If you can’t fit in your usual sessions, try to maintain one or two to preserve your strength and endurance.
• Prioritize nutrient-dense foods. Choose protein-rich meals and vegetables over sugary or high-fat options when possible.
• Make adjustments as needed. Track your daily intake and balance calories where you can.

Planning in a Winter Wonderland

The best way to overcome common holiday barriers is to plan ahead. When you’re in the maintenance stage of a behavior, planning your response to potential obstacles boosts your chances of staying on track.

Before the holiday season begins, create a list of events, meals, treats, gatherings, and time constraints that might interfere with your progress. By identifying these in advance, you’ll be better prepared to moderate your decisions and keep moving forward without feeling overwhelmed.

The Gift of Support

During the season of giving, you also have the added benefit of being surrounded by family, friends, and peers. These support systems can play a big role in helping you stick to your habits while adding to your happiness.

Lean into this support! Invite a family member to join you for a workout at home instead of stepping away for 45 minutes at the gym. Try baking healthier holiday treats together or swapping out traditional dishes for more nutritious alternatives.

Social support makes it easier to maintain your habits by fostering a positive environment and adding fun and interaction to your routine. Plus, involving your friends and family in your healthy lifestyle could inspire them to adopt some of these habits too!

NIFS is offering a new FREE challenge to help you stay on track this holiday season – the Holiday Hustle Challenge! Sign up today and make this holiday season your healthiest yet!

As university life picks up speed, maintaining a balanced diet can often fall by the wayside. Between classes, study sessions, and social activities, it’s easy to grab whatever is convenient. However, good nutrition is essential not only for keeping your energy levels up but also for enhancing your academic performance, supporting mental focus, and maintaining overall health. Here are some practical tips on stocking your dorm or apartment with nutritious, affordable, and convenient foods.

Power Up with Protein

Protein is key for staying full and supporting muscle recovery, especially if you’re hitting the gym. Here are a few budget-friendly, protein-rich foods that are easy to store and prepare:

1. Greek Yogurt: A versatile, protein-rich option, Greek yogurt is great for breakfast or a post-workout snack. Choose plain varieties to avoid added sugars, and mix in fresh fruit or granola for added flavor and nutrients.

2. Canned Tuna or Salmon: These are affordable, shelf-stable sources of protein. Mix with light mayo, mustard, and veggies for a quick meal, or stuff into a whole-grain pita.

3. Eggs: Eggs are a cost-effective protein source. Hard boil a batch at the start of the week for easy grab-and-go snacks, or cook up an omelet loaded with veggies for a nutritious meal.

Color Your Plate

Including a variety of colorful fruits and vegetables in your diet ensures you’re getting a range of vitamins, minerals, and antioxidants. Here are some options that are easy to keep on hand:

1. Baby Carrots and Hummus: A crunchy, satisfying snack that pairs well with hummus, which also provides a bit of protein and fiber.

2. Frozen Berries: Just as nutritious as fresh, frozen berries are perfect for smoothies, yogurt toppings, or thawing for a quick snack.

3. Spinach and Mixed Greens: Pre-washed greens are a convenient base for salads or can be added to sandwiches, wraps, or smoothies for an extra nutrient boost.

Quick and Easy Meal Ideas

When time is tight, having simple meal options can help you avoid less healthy choices:

1. Overnight Oats: Combine rolled oats with Greek yogurt or milk and add your favorite toppings like nuts and berries. Prepare it the night before for a quick, ready-to-eat breakfast.

2. Protein Smoothies: Blend protein powder, spinach, frozen berries, and a banana with milk for a quick, nutritious meal.

3. Whole-Grain Wraps: Keep whole-grain tortillas on hand for easy wraps. Fill with lean protein like turkey, mixed greens, and veggies, and add a spread of hummus or avocado for healthy fats.

Budget-Friendly Tips

Eating well on a budget is possible with a few smart strategies:

1. Buy in Bulk: Bulk items like oats, rice, and nuts are often cheaper and can be stored for long periods.

2. Shop Seasonal Produce: Seasonal fruits and vegetables tend to be less expensive and more flavorful. Check out local markets or the produce section for deals.

3. Frozen Options: Frozen fruits and vegetables are often more affordable than fresh and retain their nutritional value. They’re perfect for quick, healthy meals.

By keeping your dorm or apartment stocked with these nutritious, budget-friendly options, you’ll be better prepared to fuel your body and mind for the demands of university life. Remember, healthy eating doesn’t have to be complicated or expensive—a little planning can go a long way.

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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.

Sometimes you might think you’re doing the right things (or at least not really wrong things) when it comes to healthy eating. But those habitual behaviors might actually cause you to consume more food and calories.

Not-So-Healthy Habit #1: Eating Too Quickly

You might have heard that it takes approximately 20 minutes for your body to send a signal to your brain that it is full. While the exact amount of time likely varies from person to person and the amount of food consumed, it is typically true that satiety doesn’t occur immediately after consuming something. Therefore, if you’re still hungry right after after eating something, you should allow yourself a few minutes to see whether satiety kicks in, or if you truly are still hungry. Additionally, eating too quickly can cause you to swallow air, which may result in GI discomfort such as gas or bloating, and also poses a risk for choking.

THE FIX: To help slow down the rate at which you eat, try taking smaller bites, chewing more slowly and thoroughly, putting your utensil down between bites, including sips of water between bites, and making conversation throughout the meal if eating with others.

Not-So-Healthy Habit #2: Skipping Meals

Overeating can also result from skipping meals or following irregular eating patterns. For example, some individuals may use compensatory thinking after skipping meals, such as, “I didn’t eat anything all day, so it is okay for me to eat whatever I want tonight.” Similarly, skipping meals may lower your inhibitions, making it more likely for you to choose unhealthier food options. Skipping meals can disrupt your metabolism, blood-sugar levels, and mental and physical performance.

THE FIX: To prevent skipping meals, it’s important to establish a regular eating schedule. There is no “one-size-fits-all” perfect eating regimen: three meals a day may suffice for some, while others prefer five or six “mini meals” or snacks. If an irregular appetite is the issue causing you to skip meals, try eating smaller, more frequent meals throughout the day. If you find that time is the problem, plan your meals and snacks in advance (for example, the night before) and keep plenty of portable snacks on hand (such as granola bars, apples, oranges, and trail mix).

Not-So-Healthy Habit #3: Eating While Distracted

Similar to when an individual eats too quickly, eating while distracted may interfere with the body’s ability to signal satiety to the brain, thus increasing the odds of overeating. If you aren’t focusing on what you are eating and how you feel while you are eating, you might not recognize when you’ve had enough.

THE FIX: The next time you’re eating a snack or meal, be sure to sit down in a quiet, comfortable setting and unplug from all distractions such as your cell phone, computer, or TV.

Not-So-Healthy Habit #4: Over-restricting Intake

Over-restricting your intake can also lead to overeating. For many people, the idea of not being able to have something only makes them want it more. The same is true with food. Restricting certain food groups can also restrict certain nutrients that your body needs to function properly. For example, when an individual aims to restrict all carbohydrates, they are also restricting the good components of carbohydrates, such as fiber, vitamins, and minerals.

THE FIX: Instead of banishing the foods you love and depriving yourself of them, try allowing yourself to have them more frequently—just in moderation. For example, if you’re someone who finds yourself swearing to never eat ice cream again at the top of every week, only to find yourself indulging in an entire pint by Friday, try allowing yourself a small bowl or serving of ice cream several times each week to satisfy your cravings.

***

If you’re working on practicing healthy eating, try to be mindful about your eating habits, plan ahead, and give yourself some grace.

This blog was written by Lindsey Recker, MS, Registered Dietitian. To learn more about the NIFS bloggers, click here.

The New England Journal of Medicine published a study of adults showing that the average holiday weight gain was .37 kilograms, or just under a pound, and more than half the people in the study stayed within a kilogram, or just over two pounds, of their other weigh-ins. Now that the holidays are over, you can lose that weight and stay healthy during the long colder months. Here are five healthy habits to get started with.

1. Do make a plan to manage your stress level.

A good place to start is finding ways to ease stress and anxiety when they occur, or even before. That may mean doing yoga or meditation, taking a hot bath or shower, listening to music, or even just calling a friend to catch up.  Just 10 minutes of stress relief can help you feel more relaxed and make it less likely that you will turn to food. If you’re having trouble finding time to unwind, mark a daily 10-minute stress break on your calendar and tag it with an alert—then treat it like you would an important appointment and don’t miss it.

2. Don’t skip meals to “save up” for a big dinner.

Some people skip meals to “save up” calories for a big dinner or party, but this approach may backfire and lead to overeating later. Instead, limit your intake to an eight-hour window of time each day. This has been shown to be an effective weight-maintenance strategy. You can even try having a lighter breakfast and lunch at your usual times, making sure they incorporate a lot of vegetables and proteins with minimal carbs. For example, you might have a cup of Greek yogurt for breakfast, a green salad with grilled chicken and light dressing for lunch, and then let yourself enjoy the evening feast.

3. Do eat your foods in a specific order.

It helps to have a plate of salad or vegetables before anything else. These low-calorie and high-fiber foods will help you fill up before you dive into the higher-calorie options. Next, have some type of lean protein. If you are going to have carbs (such as potatoes, chips, rice, pasta, bread, or a sweet dessert), save them for the end of your meal. By then, you’ll be less hungry and the protein you’ve eaten will slow your digestion a bit, so you’ll feel full for longer afterward.

4. Don’t forget that beverages count.

An easy way to cut calories is to avoid drinks like regular soda, juice, coffee drinks with added sugar, and alcoholic beverages. Also, try to aim for six to eight glasses of water per day. If you do decide to drink alcohol, choose spirits mixed with something without added sugar, such as seltzer or diet tonic water, rather than beer, wine, or mixed drinks. Or stick to a drink that has only about 100 calories per serving. Do keep in mind that alcohol can lower inhibitions and make you more likely to indulge, so limit yourself to one or two drinks, and have a glass of water after each one.

5. Do give in to your cravings (somewhat).

Controlling diet and weight is a balancing act. Completely cutting out dessert and sweets is simply unrealistic. This can lead to binging or eating more than you’d like to. If you are really craving your favorite sweet, let yourself have some. Remind yourself that this won’t be your last dessert ever and try to put the fork down after one slice—or a few bites, if you’re satisfied by that.

Check back soon for the next 5 ideas (part 2) for how to stay healthy during these colder months.

This blog was written by David Behrmann, NIFS Health Fitness Instructor. To learn more about the NIFS bloggers, click here.

Let’s be real. We aren’t always motivated to work out, and sometimes it’s hard to find that motivation. It’s even harder to find motivation when you don’t even enjoy exercise. It’s important to learn why getting active is so important, and it all starts with changing your mindset about it.

So Why Exercise in the First Place?

There are hundreds of good reasons why it’s important to stay active, but here are a few reasons that you might not know of.

• Exercise charges you up. Thirty minutes or more of vigorous exercise releases endorphins to the brain, giving you energy and an intense natural high. This can help you have more energy for your everyday activities and keeps you going.
  
• Exercise can help your positivity. Studies show that exercise is a great way to help manage depression. It not only releases endorphins, but it also helps clear your mind of stress, confusion, and worry
• Exercise can help with your social life. Exercising with others who are going to the gym for Group Fitness classes can be a great way to meet new people and help each other stay motivated.
• Exercise helps you sleep. Working the body and clearing the brain ensures a good night’s sleep. It can help regulate problematic sleeping patterns.

Switch Your Mindset

The biggest key to staying motivated with exercise is trying to switch your mindset. If you really dislike the idea of exercise, you need to switch the way that you’re thinking, or you’ll never get up and get active. Start to think of exercise as “being active” or “feeling healthy.” A great way to start is to increase the overall amount of movement and activity in your day. For example, you can start by walking 10,000 steps per day. You also don’t have to work out in a gym. Of course, gyms are useful and have a lot of equipment, but some days you can go outdoors or ride a bike. You can also try yoga or dancing as another method to stay active. At NIFS, we offer a variety of different Group Fitness classes to fit your needs and wants, so you are never bored or tied down to one form of exercise.

Small Steps

Sometimes you just have to take small steps to keep motivated. For instance, laying out your workout clothes or packing your gym bag the night before can remove several barriers in the number of decisions you need to make the next day. Or you can even have your gym bag in your car ready for the next day! You can also give yourself achievement awards, such as your favorite drink or new workout shoes. Use it as your motivation to get your workout done so that you can reward yourself with something you enjoy. Maybe you can even try a lunchtime workout. This will allow you to mix it up with some outside lunchtime training, and it can be an awesome way to experience natural light in your workout. Consider taking a brisk walk around the block or doing a quick HIIT workout before you go back to work.

Find What Works for You

The key is to really find what works for you. What might work for someone else might not be the right fit for you. Your health is your journey, and sometimes you must personalize it to make it worth it. Continue to try new things until you make your workout routine a habit. Remember that it’s okay to take rest days. But always get back up and fight the next day.

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

With the phrase “freshman 15” commonly tossed around, many students enter college with a fear or perception that they will gain weight. However, a meta-analysis of the available research showed that, while close to two thirds (60.9%) of first-year college students did gain weight, the average amount gained was only around 7.5 pounds. Of those who reported weight gain, only 10% gained 15 or more poundBased on these findings, not everyone experiences the “freshman 15”; however, it is evident that the majority of first-year college students do gain some weight. Increased stress levels, fewer hours of sleep, excess alcohol intake, and reduced physical activity are just some of the factors that may contribute to weight gain in college.

To prevent weight gain and maximize your overall health this semester, try some of the following suggestions:

Stick to a schedule.

College can wreak havoc on your preferred living, sleeping, and eating routines. It is important to establish a schedule and stick to it. Healthy habits to adopt include the following:

• Eating at least three well-rounded meals each day (and minimize late-night snacking).
• Going to bed and waking up around the same time each day.
• Drinking plenty of water (a general recommendation is at least 2–3 liters [64–96oz] each day).
• Getting between 7 and 9 hours of sleep each night.

Plan ahead and stock up on healthy staples.

A little preparation ahead of time will keep you from grabbing unhealthy snacks.

• Keep healthy snacks and staples in your dorm room or apartment. Some examples include the following: Microwavable brown rice, oatmeal, and popcorn; yogurt, apples, bananas, peanut butter, hummus, cheese sticks, granola, bagels, nuts, whole-grain crackers, cereal, and protein bars.
• Limit foods commonly consumed in college that are high in sodium and calories, such as ramen noodles, heavily buttered popcorn, and pizza.
• Keep a knife and cutting board on hand to slice fresh fruits and vegetables.

Limit high-sugar, high-calorie beverages.

Reduce intake of soda, energy drinks, sweetened coffees and teas, and alcohol. If you do choose to consume these beverages, be sure to drink in moderation and to factor them into your total caloric intake.

Don’t overdo it at the dining hall.

With limitless options, including plenty of not-so-healthy ones, making smart and healthy decisions at the dining hall can be complicated. To start, aim to pair a high-quality, lean protein source (chicken, fish, turkey, beans, yogurt, eggs, etc.) with a fruit or vegetable at each meal. Other tips include the following:

• Make use of the salad bar, if available, but be sure to limit high-caloric toppings such as nuts, seeds, cheeses, and dressings.
• Allow yourself some “treat foods,” but don’t make this a daily habit.
• Eliminate distractions while eating. Focus on the food you are eating, rather than your phone, laptop, or schoolwork.

Stay active.

Adults over 18 years of age should aim to get at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, and muscle-strengthening activities on two or more days each week. In order to meet these recommendations, make use of your school’s recreation center or gym, walk to class when possible, or participate in intramural sports. (Here are some more tips for staying fit in college.)

This blog was written by Lindsey Recker, MS, RD, NIFS Registered Dietitian. To learn more about the NIFS bloggers, click here.

Let’s be real: a health journey is not always linear and not always easy. Sometimes it can be overwhelming and mucky. What do you do? Where do you start? What if you backslid and need to get back on track? There is so much to health, right? If you try to fix it all at once, you might become overwhelmed and at a greater risk of failure.

Small Actions That Will Have a Big Impact on Your Health

Start with the things that seem small but make the most impact on your health.In this blog I identify five areas that will give you the biggest results for your efforts. Spoiler alert: none require silly supplements, tummy wraps, or popular diets such as Keto or Paleo.

Get 7–8 hours of sleep each night.

Sleep is our body's cheat code for restoration, rebuilding, and recovery from all of the sources of stress. You can eat all the nutritious foods in the world and exercise for hours, but if you are not sleeping, hormone imbalance starts working against you and halts your physical goals.

Fun Fact: A study at UC San Francisco found that those who sleep less than 5 hours are 4.5 times more likely to develop the common cold compared to those who sleep 7 hours. So hit the hay and keep infection at bay! Your body will thank you later.

Manage stress and mental health.

We all have stress. It’s important to manage the stress instead of using negative coping mechanisms, such as overeating, sleeping all day, isolating ourselves, and falling into the “I can’t change this” trap.

YOU CAN CHANGE THIS. You can get through this, and you can manage the stress in your life. Coping has its place in the health cycle, but ultimately, we want to shift into the “stress management” part of the cycle sooner rather than later. Coping is when we put up with the stress, live with it, and accept that it’s just the way it is (nothing can “lessen” the stress). Managing stress is when we try to lessen the stress by adjusting our thoughts and actions; we find a way to make it better. Examples include music, therapy, exercise, time management, making lists, saying “no,” nature, yoga, meditation, stepping away from toxic relationships, and doing a hobby.

Start dialing in on your nutrition.

What we eat fuels our physical, mental, emotional, and social health. Because of this, nutrition can get a bit complicated sometimes. So, start with small but significant changes and build from there. My suggestion is to start by practicing the 80/20 rule and having a consistent meal pattern.

So what does 80/20 mean? We all know it’s important to eat nutritious, whole foods. But what about those foods we love that aren't necessarily the best for our physical health but are good for our mental and social health (such as sweets, chips, pizza, eating out with friends, holiday food, etc.)? It’s unrealistic to cut these foods and events out of our lives—let’s be real, we have all tried this and failed. It's time to find a balance, one that will still keep you on track for hitting your health and fitness goals.

Here are the #dEATS: 80% of your food intake should be from nutritious, whole foods such as fruits, vegetables, lean proteins, legumes, whole grains, and high-quality dairy (if you’re not lactose intolerant). The other 20% of intake (calorie intake) should be from the foods you love and can't live without, but maybe aren't the greatest for your physical health. Use this 20% when going out with friends once a week, enjoying a sweet treat every other day, or grabbing a small bag of chips to compliment your chicken sandwich.

If you have a calorie goal, track these calories and make them part of your regimen to meet your daily caloric goal. If you do not have a calorie goal, practice portion control. Regardless, be sure to have a consistent meal pattern (3 meals and 2 snacks daily). Remember, there is more to health than just our physical bodies. The two other realms of health are mental and social. Food plays a big role in all three realms that make up health. Therefore, you must have a food plan that meets the needs of all three.

Increase your daily steps or non-exercise activity.

Get up and moving. I know it’s hard to do this, especially for those with desk jobs. But take a 10–15-minute break to walk in place, stretch, and do some deskercise. If you can get out and take a walk with some coworkers during the day or your family at night, do that! This gets your body moving and your metabolism going. You may be surprised at what some extra movement does for your mental and physical health.

Exercise 150–300 minutes per week.

Aside from trying to move throughout your day, plan to exercise 150–300 minutes each week. This exercise should be moderate to high-intensity. Be sure to consult a personal trainer if you are unsure what is best for you. Find something you enjoy and start there.

Incorporate Changes to Your Routine and Then Build on It

These are some starting points. Pick a few and get started. Do not overcomplicate this. No, you do not need a fad diet. No, you do not need a ton of supplements. No, you do not need to overcomplicate the timing of meals or workouts. These BIG FIVE are some of the most important things you can do to improve your health. What you need is to find a routine with all five of these points and build consistency over time. Once these become a part of your everyday life, you can dig deeper into other things, such as supplements, meal timing, and specific exercise movements.

As always, NIFS professionals are here to help! Reach out if you need help implementing any of these big 5 health improvements.

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