NIFS Healthy Living Blog

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.

The Slim It to Win It* (SITWI) program is off and running again for another year of life-changing results and lifestyle modifications to maintain those changes. SITWI, in its tenth year, is NIFS’ equivalent to the NBC show The Biggest Loser. But unlike that show, the highly trained coaches at NIFS work in and around the real-world challenges that face the participants in the program to get true and long-lasting results. I am honored and very excited to be part of this great program again after a few years away, and look forward to witnessing all of the successes had by all those working hard in the program!

I coached a great group of 10 individuals who called themselves “The Heart Throbs” in a previous season of SITWI. They came to the program with a common goal of reducing body fat and learning to practice habits and behaviors that will keep them healthy and fit throughout their lifetimes. They came to the right place! But why the name Heart Throbs, you ask? Other than being a pretty good-looking group, over half of the people in the group have dealt with or are dealing with a heart issue and have overcome that obstacle to continue to fight and become the individual they want to be.

Stories from the Team

Take Amy Anderyck (Year One overall champion, by the way). Here is a snippet of her story:

I was born with an ASD heart defect. It was a hole the size of a quarter. It's not uncommon for babies to have them at birth, but they usually close up themselves after a bit. Mine never closed. So when I was 5 years old my parents took me to Birmingham, Alabama, to meet Dr. Albert Pacifico, who was the best pediatric vascular surgeon in the country at the time. He did a great job with my repair and I am able to lead a happy, healthy life without any restrictions. I am thankful for my parents and the doctor. 

Or Haley Pratt:

I was diagnosed with Wolff-Parkinson-White (WPW) Syndrome as an infant, but my structures were too small to take care of anything as a baby. I had my first ablation at age 4, which was still very young to operate, but there was no choice. I went on living life normally as an active child. The doctors told me I would never be able to play organized sports, have life insurance, or pilot a plane. I am here to say that I conquered the first two (even got a full-ride scholarship to play volleyball at Lynn University) and someday would love to get my pilot's license.

Two years ago, I did have another scare where I had a tachycardia episode that felt exactly like what I was used to growing up. I wondered how this could happen after 15 years. It ended up being inappropriate sinus tachycardia, which sometimes comes and goes on its own. I am on a beta blocker and have a looping monitor implanted for the time being, but I will be able to quit both soon. I have a healthy heart and nothing can stop me from achieving my goals!

The team’s inspirational stories are too many to list in one blog post, but I assure you that they rival the two stories shared above. It takes a lot of courage and strength to look something like that in the face and overcome it. I am so proud of Haley, Amy, and the rest of the Heart Throbs, and I am humbled that they chose me to lead them to a healthier and better life!

Five Questions About Your Eating Habits

At our first meeting, we spoke about what it took to get results in reducing body fat and body weight, or eliminating medications or staving off type 2 diabetes. I suggested that of the top three things that can lead you down the path to success—mental health, nutrition, and exercise—exercise was a distant third. Exercise should be the fun stuff; it’s the first two that are the tough ones. The Heart Throbs would like to ask you 5 questions about how you are eating that could help you develop those important habits that will lead to success:

• Are you eating slowly? It takes a minimum of 20 minutes for the brain to signal to the stomach and the rest of the body that you are full. If you eat fast, you usually eat more.
  
• Where are the protein-dense foods? Eating protein with every meal will help with recovery, building muscle, and feeling full. Protein consumption soon after a training session is a great habit that will help in all facets of your fitness. Some examples are meat, fish, eggs, plant protein, and yogurt.
  
• Are you eating veggies with every meal? Prepare them any way you like, and shoot for few portions each meal. Veggies should account for the bulk of your carbohydrate intake for the day.
  
• Where are the carbohydrates? Carbohydrates (grains, beans, starches, fruit) have gotten a bad rap in recent years, mainly due to the increased intake of highly processed and unnatural carbohydrate sources. Carbs are important, especially after a training session, and help supply the body with energy it needs to run various systems of the body. Portion control is key here (1 to 2 cupped-hand-sized servings), as well as timing (after training) to get the most out of your carbohydrates.
  
• Are you eating fat? Fat in your diet is important, and although the discussion would be too extensive for this piece, this idea does come with a bit of blowback. So let me put it like this: In the ‘70s and ‘80s, the “experts” labeled fat as the enemy and worked hard to eliminate it from the American diet (remember the SnackWell’s aisles?). What happened to America? It got fat. Choose healthy fats (oils, butter, nut butters, nuts, and seeds) and spread them out through the day.
  

Bonus Takeaways

 The Heart Throbs have some bonus takeaways for you:

• Experiment to find what works for you. It has to work for you to be sustainable!
  
• Don't try to overhaul; add one habit every couple of weeks.
• Identify any nutritional deficiencies that can be found through a blood test and work to correct them.
• You can't change your life unless you change something you do every day.

*Weight loss claims and/or individual results vary and are not guaranteed.

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.

There comes a time when a story of struggle, strife, and success must be shared to remind others that you are never alone in your battle, and that achievement and happiness are closer than you may think. Katie Feltman has such a story.

I have had the privilege to work with Katie for many years now, and I can remember the first conversation we had out in the fitness center about where she was at the time, where she wanted to go, and how we could work together to get there. I felt her struggle instantly, but I also felt a great deal of determination, evident from the progress she had made before coming to see me. She wasn’t going to take this battle lying down anymore!

I asked Katie to talk about her journey with me so that I could share it with those who may be looking for that spark, that notion that nothing is impossible, but I’Mpossible! Join me in walking in Katie’s shoes as she shares some of her journey with us.

Conversation with Katie, Part I:

Tony: So, take me back about four years and tell me what was going on with you at that time.

Katie: I was living a very different life. A recent doctor’s visit had revealed I weighed 286 pounds, I was pre-diabetic, I had high blood pressure, my LDL cholesterol was high, and I had just found out I had to wear a Holter monitor to diagnose heart arrhythmias I was having. I had lower back pain from herniated discs that required an unhealthy amount of daily Advil to keep at bay (and along with my poor eating habits had created a wicked case of acid reflux that ultimately became an ulcer) and I slept poorly. For 37 years of age, I wasn’t doing okay. I was unhappy.

Tony: What were some of the major struggles you were dealing with?

Katie: Like most people, I had my share of stress sources; nothing extreme or unusual, but I had an ill mother, and a job that looking back now I realized had reached a point that made me miserable. But generally I had nothing going on outside of me that should have triggered the kind of profound lack of self-care I was engaging in on a regular basis.

“I coped with my stress by pushing my feelings inward and washing it all down with sugary processed foods and wine. I made no time to take care of myself.”

You’d think with the scary words the doctor was saying I would have walked out of there that day and taken charge of things right then. But change isn’t like that—not for me, at least. I was frustrated with how I felt, and I know this will sound superficial but it is true: I hated how I looked, which I didn’t realize then but now know was key to my struggle. Self-hate = no self care, and that was how I was living my life. I was living life in a muted capacity, and I lacked the motivation to do something about it—any of it.

Tony: Can you describe some of what you were feeling at that time?

Katie: I was demoralized and frustrated at what seemed like an impossible and insurmountable task—it was so daunting. Getting healthy, changing how I lived, and peeling pounds off. I wanted instant results from modest change. I’m an extrovert, and my social life at the time revolved heavily around eating out, going to bars, and generally going places where food and booze were the main reasons for being there multiple times per week. But there was a nagging voice in there that knew there was more out there for me—I just wanted to feel better, feel happy most of the time, cope better with the smaller, mundane stresses as well as major things, and sleep better.

Tony: How did these struggles and frustrations affect your life? What did you feel like before you decided to take your life back?

Katie: I felt unhappy, ashamed, and not in control of my own life, and generally was in a terrible place emotionally and physically. And if it hasn’t been stated clearly enough before, I felt like crap pretty much all the time and it wasn’t just physical—it was mental, too. I was in a fog much of the time. I didn’t handle even small stresses well, much less bigger things. I was just floating along with life rather than living the life I really wanted to live.

“I was just floating along with life rather than living the life I really wanted to live.”

READ PART 2 of this amazing story and learn what it took for Katie to make the critical changes that resulted in her being able to take her life back and overcome obesity and a lack of healthy habits and see measurable weight loss.*

*Weight loss claims and/or individual results vary and are not guaranteed.

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.

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If you have read the news lately, I’m sure you have seen that the world’s obesity epidemic is most recently being blamed on sugar. This is with good reason, too. In 1922 the average American ate the amount of sugar found in one 12-ounce soda every five days. Now, that amount is consumed every seven hours. Sugar is in everything—not just baked goods and sodas, but also bread, peanut butter, soy sauce, and even hot dogs.

So how much should you be eating, and how do you spot what is naturally occurring, like the sugar in milk and fruit versus added sugar?

Naturally Occurring Versus Added Sugars

For the first time, the FDA is putting a number on the amount of sugar that is recommended for Americans. The goal is to keep the added sugar to no more than 10 percent of their diet. For anyone over the age of 3, that means no more than 12.5 teaspoons, or 50 grams per day.

However, if you flip over the carton of your daily Greek yogurt and see 15 grams of sugar, how much of that is added for sweetness and flavor and how much is from the lactose or milk sugar that is good for you?

Use this handy list to know how many grams are naturally occurring from either fruit sugar (fructose) in your fresh fruit, or milk sugar (lactose):

• 1 cup milk: 13 grams
• 6 oz. plain yogurt: 8 grams
• Cheese, butter, sour cream, eggs: less than 2 grams
• 1 cup fruit: 7 grams (berries) up to 17 grams (orange)

This can be confusing when just glancing at a label. In March 2014, the FDA proposed including added sugar, in grams, on food labels. Be sure to look at this new layout and be aware of your sugar intake.

How to Reduce Added Sugar in Your Diet

The easiest way to decrease the amount of added sugar in your diet is to choose more fresh foods that have not been processed or packaged. Swap the pre-made snack for a piece of fresh fruit and a handful of nuts. Take a look at your overall food consumption and find other easy swaps to help with weight loss and overall health!

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If you are one of the 1 billion people trying to lose weight, don’t do it alone. NIFS has many options to help you reach your goals. Check out the Ramp Up to Weight Loss program and personal nutrition coaching sessions for more information.

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

It can be hard trying to change your lifestyle or fitness on your own. It can be even harder if you don’t have support from your family and friends. You family and friends can play a key role in your fitness journey, so why not get them involved and gain their support? Including them in your journey can help your motivation and help you enjoy the path to your fitness and health goals.

How to Get Friends Involved

Hanging out with friends keeps your life full of happiness and fun. Your friends are people who share common interests with you. It can be difficult to continue to connect and have fun with friends when you decide to change your lifestyle. So why not get them involved?

Identify whether there are unhealthy activities you and your friends like to participate in. Examples can include eating out every weekend, drinking excessively, or even being sedentary together. Then as group, brainstorm new ideas for activities you can try together. Together you can discover which new activities are enjoyable and which activities don’t suit your new lifestyle, and you can help one another's accountability to stick with it. Make it fun!

How to Promote Family Fitness Involvement

Having family support is great to help you accomplish your fitness goals. Even better, now you are helping them to lead healthier lifestyles, too. It can also make it more fun.

The best resource/tool that I have found that offers ideas and tips is Michelle Obama’s “Let’s Move” campaign. It offers resources on nutrition and physical activity, and tips on how to be successful. The Presidential Active Lifestyle Award challenge is another great resource. It offers guidelines for children and adults to complete together.

Here are a few ideas of fun activities you can do as a group in the Indianapolis area:

• Bike riding or rollerblading on the Monon Trail.
• Rock climbing at Climb Time Indy.
• Laser tag at Xsite.
• Snowboarding/skiing at Perfect North Slopes.
• Swimming at an indoor pool.
• Hiking trails at Eagle Creek.

Mix up the activities but be sure to do something on a regular basis. All types of physical activity can benefit your health and fitness so grab a friend or your family and get going!

Check out NIFS's Ramp Up to Weight Loss membership to get you started! Click below to learn more.

This blog was written by Masie Duncan. To find out more about the NIFS bloggers, click here.

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.

Weight loss tends to be one of the most controversial topics talked about, but I want to take a positive approach. With the new year right here, weight loss tops the list of many people’s New Year’s resolutions.

I would absolutely never undervalue the effort, time, energy, and commitment it takes to be successful at losing weight. Don’t let anyone lie to you; weight loss is hard and has a “whole picture” element combining exercise, clean eating, and emotional, physical and psychological battles. This is why I like to call weight loss a journey. It will not happen overnight, but I believe that everyone can succeed if they put their minds and hearts into changing their habits*.

Tips for Getting Started

I want to share five things to help you get started on your journey:

1. Make a commitment. The first step to beginning this journey is to make a commitment that you are going to hold onto. You’ve made the decision that it’s time to make a change, and now you must make a promise to yourself that you are going to stick with it.
2. Identify your habits. Take some time to think about what healthy habits you have that you want to keep and that will help you in your journey. What things will help you stick to your plan? For example, I am good at following a schedule, so if that habit will help me (like scheduling in my workouts so I am positive I will attend), I want to incorporate that into my plan. Then identify habits that are not helping you and think about how you are going to get those out of the way.
3. Come up with a plan. This doesn’t have to be something that is crazy and elaborate. Start small and come up with three action steps toward a plan. It’s always easier to stick to a plan when you have one in place before you start.
4. Find support. One of the hardest things about weight reduction is accountability. You want to be sure to find someone (family, friends, a trainer, someone else on a weight-loss journey, spouse, and so on) that you can be honest with to help keep you accountable. Much of weight-loss success comes from those supporting and encouraging someone else who is on their journey.
5. Put your plan into action. Okay, you have decided it’s time! Now that you have your plan, do something about it. Sign up for that gym membership or a 5K you have been putting off, or try a weight-loss program—whatever will motivate you to stick to it.

It’s important to remember that there will be times when you mess up. AND THAT’S OKAY! Don’t get down on yourself; get yourself back up and keep pushing through. I hope that if losing weight is one of your goals, you will take these five steps to get you going in the right direction!

Help from NIFS

Check out NIFS's all new Ramp Up to Weight Loss membership to get you going. This program offers 14-weeks of workouts with one of our certified trainers, meetings with our dietician and fitness assessments to help you plan and track your progress. Click below to learn more.

*Weight loss claims and/or individual results vary and are not guaranteed.

This blog was written by Amanda Bireline, Fitness Center Manager. 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.