NIFS Healthy Living Blog

It’s the end of the day. There was a string of meetings to attend, a pile of emails to answer, an argumentative colleague to work with, maybe even kids yelling for pizza when you had chicken planned for dinner instead. By the time you get home, you’ve already made a plethora of decisions, from how to approach a problem at work to what shoes to wear on your way out the door. You told yourself you would exercise when you got home, but now the couch looks a lot more enticing. All those decisions you made have taken a biological toll on your motivation and self-control, whether you realize it or not.

Decision fatigue, or the deteriorating quality of decisions after making numerous previous choices, happens to even the most rational and strong-willed of us. The more choices you make throughout the day, the harder it is to exert self-control and make better decisions later. So no, your choice to binge-watch Game of Thrones with a pint of ice cream in hand after a particularly decision-heavy day isn’t necessarily because you lack motivation or willpower. Luckily, there are a few tips and tricks that you can employ to hack decision fatigue and help boost your willpower.

Here are four ways you can help combat decision fatigue in your day.

Make Repeated-Daily Decisions the Night Before

Some of the most draining decisions are the ones that you make again, and again, and again. Blocking off time the night before can save tons of mental energy the following day. It’s the outfit you’re wearing to work tomorrow, the lunch you will eat, and even which KCup to choose for your morning buzz (very crucial, I know). All of these take less than a few minutes to decide and even complete, so tackle them the night before to set yourself up for success tomorrow.

Attack the Most Important Task First

Willpower is somewhat like any muscle in your body: it fatigues with use. The brain will start to look for shortcuts if decisions pile up. Namely, it will either a) become reckless and impulsive (hello bag of chips for lunch), or it will b) become the energy saver and do nothing (where my fellow procrastinators at?). If you have something that you are trying to prioritize and work on, put your best foot forward and attack it first while you have ample attention and energy to do so. Maybe it’s improving your body composition, maybe it’s starting a side business, maybe it’s beginning a daily mindfulness habit. Whatever it may be, start your day by working on the most important thing in your life.

Schedule Your Success: Don’t Leave It to Chance

We all have great intentions when we start the day. But its not enough to hope that you’ll have the energy to go to the gym after work. Or that you’ll be disciplined enough to choose a serving of vegetables over that nighttime Nutella binge (can you tell I’m a bit hungry writing this?). Making ourselves a schedule takes out the decision-making process and eliminates another opportunity for our brain to check out and give in to impulses. If making exercise a habit is a priority for you, physically put it on your calendar and weekly agenda. Now hoping that you’ll have the willpower when you leave work won’t be the problem; you’ll just know that NIFS is where you’ll be heading on Tuesdays at 5:30pm.

Eat Something First if You Have to Make Good Decisions Later

In a study by Danziger et al. (2011) published by the National Academy of Sciences, researchers analyzed over 1,100 judicial rulings for parole hearings over a 10-month period. Judges had a favorable ruling to start the day 65% of the time. As the day progressed, and more decisions were made, that percentage gradually dropped to nearly zero. The only exception? When the judges returned from lunch break, a ruling’s favorability jumped back up to the same 65%. Moral of the story? If you have an important decision to be made, but you realize that it won’t be approached until later, try eating a small snack beforehand. Being hangry can make it easier to be impulsive. So while you should try to tackle the most important tasks and decisions first, it might not always be realistic or possible to do so. Have that healthy snack at the ready (or packed the night before) if you know that your day calls for willpower later.

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The average person makes more than 30,000 decisions daily. And the more decisions that we make, the more difficult subsequent choices become. Try a few of these techniques to help streamline your day and keep your willpower intact and refreshed going forward.

This blog was written by Lauren Zakrajsek, NIFS Health Fitness Instructor and Personal Trainer. To learn more about the NIFS bloggers, click here.

Happy February 2019! Are you a “New You” yet?

It seems to be a trend. Every year on January 1st, people set their minds to being something new or different. Personally, I am not a fan of this negative mindset that usually leads to a negative outcome or a “failed attempt” by February 1st. When you look at your life as needing to become new, you are looking at your past as not good enough. That is the furthest thing from the truth! Everyone’s experiences in life are different and shape us to be the person we are today. You are amazing as you are.

This year I have been teaching and challenging people to not be anything different or new, but to find ways to enhance themselves based on their goals and habit changes. Do you want to be stronger? Want to live a healthier lifestyle? Want to read more? Want to stress less and be happier? Want to sleep better or more? Want to spend more time with friends and family?

Your options are endless, but it all starts by accepting the place you want to be in life and mapping out a game plan to help you achieve what you want. So take out your pen and paper and start writing these questions and answering them honestly:

1. What do I love about my life?
2. What habits do I want to change?
3. What can I do to replace these habits with healthier options?
4. What do I want to accomplish in 2019?

With the goal also comes the challenge. What things have been holding you back from getting to your goal? Negativity, judgment, and self doubt are the number-one reasons we don’t accomplish what we want to in life. So take out your pen and paper again and answer these questions honestly. It’s not easy, but it’s the first step to success:

1. Write three positive words to describe yourself.
2. What brings out negativity in your daily life?
3. How can I live with less negative and more positive?
4. What do I want to accomplish in 2019?

My Story

At age 21, I had just graduated from Indiana University with my B.S. in Kinesiology and two fitness certifications. I did this in three years (because I didn’t want more student loans), I worked a full-time job and taught three group fitness classes at the student rec center just to build my resume. At the same time, my mom had colon cancer, and I was making frequent trips home to spend time with her.

After college, my mom was recovered and I knew I wanted to go one place, New York City. I will never forget calling my parents and telling them I was moving to New York a week after graduation and had already signed my lease and found a roommate. Not just that, I had already been given a job at the top gym in New York, Equinox, after sending my resume to more than 20 employers. The job started off at just minimum wage, but I was ready to accomplish my dream. Upon moving, I printed more resumes, knowing I’d probably need another job to get by with the expense of the city. I walked door-to-door to fitness and yoga studios, meeting managers and handing them paper copies of my resume.

I got a job at Pure Yoga, one of New York’s top yoga studios, working at the front desk. From there my New York City journey just kept going up. I kept introducing myself to new people, expressing my goals, and slowly working my way up until I was a full-time yoga and Pilates instructor making almost 6 figures and living in the heart of Manhattan, five blocks from Grand Central Station. I never would have thought that would be my life.

I then decided I was ready to achieve more goals, and the next step in my plan was to learn about the business of fitness. My career was great, but my stress level from the New York City lifestyle was even greater. I wanted a change of pace, so I applied for a job in Austin, Texas, to manage a boutique fitness studio—and to my surprise, I got it. In 2017, I moved to Austin and took on a new title and a new job, and was eager to achieve a new goal. After six months of being there, I reevaluated my life. What I thought would bring me more happiness was actually now bringing me a new experience. I realized living so far from my family was causing me negative thoughts, living alone was causing me sleeplessness, and my lack of sleep was causing me to make unhealthy choices. This was not the lifestyle I wanted to pursue.

In 2018, I made the decision to move back to Indiana. My goal to learn about the business of fitness continues as I am now the Group Fitness and Program Coordinator at NIFS.

THE MESSAGE: Enhance Your Life with the Right Mindset

My goals are often big, because that is my personality. Regardless of your goal it’s about the mindset of not giving up, and constantly changing little things to enhance your life until you find the right fit. The year 2019 is just getting started, so evaluate and set your mind to goals that you can look back on with a positive smile in the future. Your options are limitless!

This blog was written by Brittany Ignas, BS in Kinesiology, 200 Hour Yoga Alliance Certified, Stott Pilates Certified, and Fitness Coordinator. To find out more about the NIFS bloggers, click here.

Most of us are aware that the number of Americans diagnosed with diabetes is increasing, but so is the number of us at risk. The American Diabetes Association says you now have a 1 in 7 chance of developing diabetes if one of your parents was diagnosed with the disease before age 50, and a 50 percent chance if both of your parents have it.

Genetics plays a role, but what can you do to reduce your risk of developing Type 2 diabetes? Lifestyle changes can be your best bet. Here are three areas that can have the greatest impact.

1. Practice Healthy Eating Habits

Eating a wholesome diet that is focused on plant foods is key. A large meta-analysis found that those who chose a Mediterranean-style way of eating were 23 percent less likely to develop Type 2 Diabetes. This style of eating is high in vegetables, fruits, nuts, seeds, legumes, fish, seafood, olive oil, whole grains, herbs, and spices but moderate in meat, poultry, eggs, cheese, and yogurt. 

2. Move More, Sit Less

Physical activity can improve insulin resistance for as long as two days following the activity. The American Diabetes Association recommends that people at risk for Type 2 diabetes exercise for at least 150 minutes per week. This could be as simple as a 30-minute brisk walk, five days per week. 

3. Sleep

Many studies have shown that sleep deprivation impacts glucose metabolism. Aim for at least 7 to 8 hours per night for lowered risk of developing the disease.

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Just because you have a family history of Type 2 diabetes, doesn't mean you will automatically have it too. If you can make healthy lifestyle changes in nutrition, exercise, and sleep, you can lower your risk and improve the quality of your life.

This blog was written by Judy Porter, RD, CD. To find out more about the NIFS bloggers, click here.

There are so many diets out there that it can be confusing as to what you should follow and who you should listen to when it comes to healthy and balanced eating. If you aren’t sure where to begin to change your current routine, take a look at these tips that Registered Dietitians (the experts in healthy habits) recommend.

• Eat breakfast daily. The most important meal of the day should not be missed. Aim for three food groups that combine a mixture of fiber and protein to keep you full and start your day off right. Oatmeal mixed with a nut butter and fruit, a whole-wheat English muffin with an egg and a glass of milk, a smoothie with frozen fruit and veggies and Greek yogurt, or a veggie omelet and toast are some quick, balanced, and fabulous options to have in the morning.
• Eat mindfully. Mindful eaters will eat less than those who are distracted by their phone, television, computer, and emotions. Paying attention to whether you are hungry and then choosing foods that sound satisfying is the key to mindful eating.
• Stay hydrated. Dehydration causes slowed metabolism, mindless eating, and feelings of false hunger. Drinking water throughout the day can help combat these. Have a reusable bottle on your desk at work as a visual reminder to keep drinking all day. (Here are tips for staying hydrated the easy way.)
• Snack. Aim to have something to eat every four to five hours. A snack helps keep you satisfied until your next meal and prevents overeating caused by going too long without fuel. Be sure to grab a snack that has some fiber and/or protein to help you stay full and give your body the nutrients it needs. (Here are some easy smoothie recipes.)
• Eat dessert. Believing that all foods—even dessert—can fit into a balanced diet is important. If you deprive yourself of your favorite foods, it can lead to a vicious cycle of guilt eating and feeling bad about your choice. Instead, enjoy your dessert with a balanced meal and then move on.

Following this advice from Registered Dietitians is the first step in lifelong balanced eating. Try to make each one a habit, so that healthy eating becomes a lifestyle instead of a challenge. Find out more about NIFS nutrition services. 

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

Creating healthy habits is a challenge for most people. Doesn't sitting at a bar with a glass of wine sound much easier than going to the gym and taking a barre class after work? In the moment, YES; but which is more beneficial for your health and longevity?

NIFS is passionate about educating gym-goers to create healthy habits, and our staff is here to help members achieve that. NIFS loves having Barre Fusion in our group fitness schedule (now online at home), and love motivating others to take this class to feel all the benefits. 

So What Is This Workout? 

Barre Fusion classes are getting a lot of hype these days for providing amazing results—not just physically, but also mentally. This workout is designed to strengthen and tone all areas of the body while also providing length in a balanced format through breath. The class aids in small movements to target the stabilizing muscles in the body, which are often untrained in a standard workout. Strengthening these muscles is proven to benefit with core strength and balance as well as prevent injury.

The pace of the class is quicker than a yoga class, creating a cardiovascular aspect through quick transitions but still focusing on the elements of flexibility and breathing that you'd find in a yoga class. By training the body in this format, you are also improving your mindfulness, which will lead to wanting to live a life filled with more healthy habits.

Lisa Williams, avid Group Fitness attendee, says, "This is one of my new favorite all-over workouts! I absolutely love it! With the small movements we do, you can feel a burn in your muscles that you know are getting stronger each class. It also helps tone, as I have already noticed a change in my outfits from it! I also like the variety of the class. Although the flow is the same, you don’t continually do the same exercises. I never leave the class feeling like I didn’t get an amazing workout! I suggest all to try it!"

What Is a Habit?

A habit is a routine or pattern you adapt to. Some habits have negative effects; and some have positive effects. It's often easy to read about what we should be doing, but actually getting out of our comfort zone to create a new habit is a challenge. 

So How Do You Change Habits? 

Create new ones, but ease into it. Stopping anything cold turkey can often just lead to reverting back to that habit. Finding a healthy habit you enjoy and slowly incorporating it into your life is key. For example, do you enjoy going to a bar after work for the atmosphere of the music and people? Maybe start by swapping "the bar" one day a week for "barre." Coming to a group Barre Fusion class will create an atmosphere of music and people, but in a healthy format. Not only that, the calories and sugar often found in drinking are proven to cause health problems, while working out is proven to lead to healthy results.

So the choice is yours! Join NIFS for a healthy option, and try a group fitness class for free! To check out the Group Fitness schedule and all NIFS has to offer, click here.

This blog was written by Brittany Ignas, B.S. in Kinesiology, 200 Hour Yoga Alliance Certified, Stott Pilates Certified, and Fitness Coordinator. To find out more about the NIFS bloggers, click here.

Do you wake up feeling tired? Well, you’re not alone. One in every three Americans does not get the recommended sleep needed for optimal health, according to the Centers for Disease Control and Prevention (CDC).

Sleep deficiency is known to cause weight gain, but also contributes to a whole list of more serious health issues, such as heart disease, high blood pressure, depression, and diabetes, just to name a few.

Why Sleeping Is So Important for Weight Loss

Believe it or not, each and every day the most important thing that you do all day is sleep. Yes, you heard right! Sleep quality and duration are so important that they directly affect everything else you do in life.

“We are nothing but slaves to chemical processes,” says W. Christopher Winter, MD, in an article for Livestrong.

Nearly one third of our lives are spent asleep. During sleep, it is peak time for our bodies to repair muscle and release hormones that control natural processes, including appetite. All this is being done without any conscious energy being consumed.

Consequently, a deficiency in the sleep column affects everything; more specifically, it cuts weight loss and exercise performance by nearly 20%. This spirals into a decrease in hormone production, (which occurs when we sleep), and ultimately affects our daily eating pattern. Popular studies show that weight gain occurs because more calories are consumed on the following day, because of lack of hormone release. Therefore, a continued deficit during the night will only lead to months and years of unnecessary weight gain. On the flip side, if you aren’t already experiencing weight gain, you may just be unable to lose weight at all. So you don’t have weight gain, but no weight loss occurs, either.

Practice Better Sleep Habits

The best advice is to practice better sleep habits, getting optimal rest and avoiding insomnia.

• Start with controlling your sleep environment by setting it at the appropriate temperature. Experts suggest trying between 60 and 67 degrees Fahrenheit.
• Try eliminating all computers and television sets from your room as well, since any source of light tends to disrupt sleep patterns.
• Aim for consistency rather than trying to catch up on hours you might have missed the preceding day.
• Don’t be afraid to take short naps when feeling fatigued. These should be anywhere from 20 to 30 minutes long to help improve alertness, performance, and mood.
• Lastly, never consume caffeine in the afternoon because it has the ability to stay in your system and interrupt the natural onset of sleep several hours later (See our blog on giving up caffeine).

The final verdict is in. A poor amount of sleep greatly hinders weight loss and sets you up for other health problems. So do yourself a favor: turn out the light, tuck yourself in, and get some much-needed Zzzs.

This blog was written by Cara Hartman, NIFS Health Fitness Instructor. To find out more about the NIFS bloggers, click here.

The NIFS 2018 Slim It to Win It is in full swing with the energy high and the gym packed with like-minded people working so hard to reach their desired health and wellness outcomes, which include weight loss. All 11 coaches are firing up their teams and leading the way to behavioral changes, good nutrition habits, and of course, cutting-edge and fun training sessions. I have been so inspired by both the participants and the coaches for this year’s program that it takes me a bit to wind down following an action-packed day here at NIFS!

What’s in a Name?

At the beginning of the program, each team is tasked with giving themselves a name—usually something that embraces a motto for the group, or pays homage to the team’s coach by cleverly using their name somehow. It is a very important step that not only gives the team a chance to show off their creativity, but also helps build unity in the group and solidifies a purpose that all in the group embrace and work toward. And when a group of people is working toward a common goal, the question is no longer “if” but “when” they will succeed. The name of the team I am honored to coach is “The Resistance!”

Our name is inspired by a message I learned some time ago from Martin Rooney of Training for Warriors at one of the many conferences where I have seen him speak. He spoke about how we as fitness professionals have to be the Resistance in the battle fighting obesity and inactivity. I heard the message loud and clear, and as a good soldier I work very hard to carry out those steps to help people avoid debilitating diseases and conditions.

But here’s the thing: you don’t have to be a fitness pro to be a part of the Resistance in this battle that the fast food, digital entertainment, and booze industries are currently winning. We can help each other battle against habits and behaviors that lead us down the road to a hospital or worse.

Four Ways to Join the Resistance Against Inactivity and Poor Nutrition

Are you up to the challenge of being a part of the Resistance? Here are four powerful ways you can join the fight:

• Take action. Nothing is ever accomplished without taking action. Choose to be an agent of change and do something about it! TALK is cheap; ACTION pays the bills, so to speak. To be a part of the Resistance requires all of us to stop holding back, for whatever reason, and take the steps necessary to help.
• Lead by example. I am from the old school when it comes to this concept, and believe that you have to walk the walk to truly inspire people to be the best version of themselves. I don’t think the “do as I say, not as I do” approach is very effective in this situation. Think of it this way: you probably wouldn’t have a bankrupt accountant do your taxes, right? When others see and witness that you practice what you preach, they are more apt to follow.
• Recruit others. This battle will be a long and difficult one; we are going to need more soldiers to spread the message and reach more individuals. We have an awesome tool to help recruit others; feeling great and high energy is contagious! When you start to make positive changes and begin to feel great, your energy will spread like a wildfire, and you will want to tell more and more people how things can be if they join the Resistance and make those healthy lifestyle choices. Every person who dumps the fast food for whole foods, is a win for the Resistance. Every person who chooses to go for a walk with their family instead of binge-watching another season of The Office on Netflix is a win for the Resistance and you can help make that happen for others and with others.
• Share your story. One of the most powerful ways to be a part of the Resistance is to share your story of battling against the forces that consume so many. We all have a unique story and perspective that can possibly resonate with someone and create change. When those who are struggling hear your story and realize that change can happen because it happened for you, that can inspire them to take that first step in creating change. And then, they begin the cycle again by taking action, leading by example, recruiting others, and sharing their story!

We can win the battle and take everybody to the promised land of feeling better and living longer, happier lives. Join these 10 teams as part of the Resistance and be an agent of change in someone’s life. If we band together, we can help so many in the battle against disease, unhappiness, and feeling lousy. Join the fight TODAY!

This blog was written by Tony Maloney, ACSM Certified Exercise Physiologist and Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Like most people, I’m busy: full-time job, kids, a house… and in my “spare time,” I’m a high school tennis coach and play a lot of tennis. A few years back I started having issues with exhaustion (go figure). Right around 4pm I would just be overcome with complete, hit-the-couch, exhaustion. The only way to make it through the rest of my busy day seemed to be one more caffeinated drink.

I’m not a coffee drinker, so my drink of choice to get going in the morning was an AdvoCare energy drink called Spark®. I loved my Spark®, probably as much as most people love their coffee. I personally had no issue with using stimulants to keep me going through my day, but that changed one day recently on my drive home from work.

The Impact of Stimulants on the Brain

While listening to Fresh Air on NPR, I heard a discussion on sleep with sleep scientist Matthew Walker. Part of the talk discussed the effects of caffeine on the brain and how it alters the natural functions of the brain, including the buildup of adenosine. Adenosine is a chemical in the brain that builds up throughout the day, edging you to sleep. Caffeine comes into the brain and masks the effects of adenosine on the brain so that you are fully awake. One problem is that adenosine continues to build up, so when the caffeine wears off, you have additional levels of adenosine in your brain. This creates the effect we know as caffeine crash.

This made me think about what I had been putting in my body and the fact that I was using caffeine to mask the real issue I was having: not enough sleep. This one show made me rethink how I was treating my brain and how I had allowed caffeine to creep solidly into my everyday habits. It also reminded me that I was disregarding the need for one of the most critical things needed by the body and brain, sleep.

Giving Up Stimulants and Getting More Rest

Three months ago, I quit caffeine drinks cold turkey: no Spark®, colas, or energy drinks. In addition, I put the theory to the test and began carving out eight hours for sleeping each night. At first it took a bit more structuring, but now I don’t allow myself not to get a full night’s rest.

The results have been pretty amazing to me. In the first few weeks after quitting caffeine, I can honestly say that I was not tired. My energy levels were good all day and I was tired at the right time in the evenings, leading up to a decent bedtime and better sleep. I have also lost the cravings I had for those caffeinated drinks, which is an added bonus since I didn't have to worry about ordering more Spark® each month.

Many will tell you there are pros and cons to quitting caffeine but for me its one of the best things I have done for my health recently. Cutting caffeine has allowed my brain to function the way it was meant to, without a stimulate to interfere. For me, that is a step in the right direction.

This blog was written by Trudy Coler, NIFS Communications and Social Media Director. To find out more about the NIFS bloggers, click here.

Some people in this world are really good at staying committed to something they have started, but there are many others who struggle with meeting a goal or expectation that they have set for themselves, then actually following through with it to completion. It can be a challenge to hit those markers if you cannot seem to stay committed to something, which in turn leads to discouragement, a sense of failure, and feeling defeated.

The 5 Goal-Setting Tips

If you find yourself needing to restart your fitness plan all the time, take a few minutes to read these 5 tips that will help you to achieve what you want.

• Track your stuff. A handful of things are lumped into this category when I say your “stuff”: food, workouts, weight, body fat, measurements, and the list goes on. Tracking fitness—where you started and what you are doing—will allow you to see progress over time and keep you committed to what you originally started.
• Write down your goal. After you have your goal(s) written down, post it someplace that you can be reminded of it constantly, such as on the fridge, on the mirror, in the car, or at work. Find a place that it will stare you in the face and not allow you to bury it in the “someday” fitness bucket list file.
• Establish some accountability. This looks different for each individual. Maybe it’s an actual accountability partner who is invested in your goals, or maybe it’s being accountable to yourself through writing stuff down, keeping a fitness journal, or using a fitness tracker to push yourself. Whatever it is that will keep you accountable in the times that you are struggling to get done what you need to do, be sure to find that and begin implementing it right away to see yourself succeed.
• Join a fitness challenge. Many gyms or even wearables have fitness challenges throughout the year that you can take part in. Be sure to find one and sign up for it right away. These challenges are typically built to get you into the gym a certain number of times per week or keep you on an exercise schedule. Don’t be afraid to fail; sign up for one and keep yourself going!
• Make it a habit. One of the best ways to ensure that you meet your personal fitness goals or expectations is to make them healthy habits. When something is a habit in your life, it’s not forgotten or pushed off to the side. Make exercise a habit in your life so that it won’t be compromised when your schedule gets hectic or your responsibilities increase.

If you have been struggling to meet your fitness goals, following these simple steps will get you back on track, and staying on track, in no time. Find out what works best for you and make it a habit.

This blog was written by Amanda Bireline. To read about the other NIFS bloggers, click here.

Many people depend on early-morning caffeine to “jump-start” their bodies. Others consume caffeinated beverages throughout the day when they are stressed or tired to keep their bodies alert and functioning. However, caffeinated foods and beverages should not replace the healthy habits of regular, balanced meals and snacks or adequate sleep.

Although caffeine provides an “energy boost,” the stimulant can also cause anxiety, restlessness, constriction of blood vessels, and an elevated heart rate. For these reasons, limit caffeine to 400mg a day.

Below are some common beverages, foods, and over-the-counter medications that contain caffeine. Caffeine content in coffee varies widely depending on the variety of coffee bean and the method of preparation used.

Caffeine Content in Milligrams (mg) for Common Foods and Medications

Coffee (8 oz.)
(The amount of ground coffee per cup is a key variable.)
Brewed: 65–120mg
Instant: 40–110mg
Decaffeinated (instant or brewed): 2–4mg
Starbucks Coffee (12 oz.): 279mg
Coffee drink with one shot of espresso (12 oz.): 113mg

Chocolate (1 oz.)
Dark: 5–35mg
Milk: 1–15mg

Cola Beverage (12 oz.)
30–60mg

Coffee/Chocolate-Flavored Dessert (1/2 cup)
Ice cream: 18–126mg
Frozen yogurt: 0–25mg

Tea (8 oz.)
Brewed: 20–90mg
(The longer it steeps, the higher the caffeine content.)
Instant: 24–31mg

Cocoa (8 oz.)
Average: 80mg

Chocolate Milk (8 oz.)
Serving: 2–8mg

Caffeine-Containing “Energy Drinks” (8.3 oz.)
Serving: 3–32mg

Caffeine-Containing “Energy Bars” (68g)
Average: 50 mg

Stimulants (per tablet)
Vivarin or NoDoz
Average: 100–200mg

Pain Relievers (per tablet)
Average: 32–65mg

Other Ways to Stay Awake During the Day

If you find yourself reaching for over 400mg of caffeine per day to stay awake and energized, try some of these healthy alternatives to caffeine:

• Do not underestimate the power of a quality night's sleep. If you generally feel well rested in the morning, you are likely meeting your slumber needs. If not, be sure to turn the TV off before falling asleep and avoid looking at bright devices that can keep your brain waves stimulated. 
• Another key is to maintain a consistent sleep/wake schedule even on the weekends.
• Exercise is another way to ensure a good night’s sleep and being more awake during the day.
• Try more natural ways to wake up.
• Finally, go outside for brief sunshine breaks. Exposure to bright light helps regulate your body's rhythms.

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