NIFS Healthy Living Blog

Whether you are starting your first year in college, sending your kids off to school, or are teaching classes this school year, make sure that your nutrition stays at the top of your priority list. It can be easy to get bogged down in your day-to-day routine and quickly lose sight of your goals. Follow these steps to help you stay on track this year.

1. Eat Breakfast

It’s okay to be a creature of habit and eat the exact same meal every morning, as long as it is nutrient dense and keeps you satisfied throughout the morning. Pair a little protein (about 15–20 grams) with a carbohydrate. This gives your brain the boost it needs, but also helps keep you full so that you don’t arrive at lunch with a growling belly.

A few ideas to try:

• Oatmeal with berries and a spoonful of peanut butter (try making overnight oats for easy grab and go).
• Scrambled egg with sautéed veggies and whole-grain toast.
• Banana or apple slices with a thin layer of almond butter on whole-grain toast.

2. Take Snacks

Your body needs a little fuel throughout the day to keep energy levels high and keep you focused. Just like breakfast keeps you full throughout the morning, you want to make sure you aren’t arriving to your next meal famished—otherwise, people have a tendency to eat too much, too quickly. Keep the pantry and fridge stocked with healthy and easy snacks so you can grab one and go in the morning.

A few ideas to try:

• The original fast-foods: bananas, apples, oranges.
• A variety of nuts such as pistachios, almonds, and pecans.
• Granola bars such as Larabar or KIND snacks.
• Hummus and veggies.
• Whole-grain crackers and guacamole.

3. Practice Smart Hydration

Skip high-calorie beverages and aim to increase your intake of water. Opt for alternatives like flavored sparkling water, unsweet tea, or fruit-infused water to mix up your choices. (Here are some more tips for proper hydration.)

4. Make a Meal Plan

Just like you plan a time to do homework, work out, or go to sports practice, don’t put your nutrition on the back burner to everything else. Sit down as a family or roommates and write out your plan for the week. Start with breakfast—this is often the easiest. Next, plan dinners—dinner often will help you fill in your lunch plans with leftovers. From here, make your grocery list. This not only helps keeping you out of the closest fast-food joint, but it also helps with budgets—a win for everyone!

Meals do not need to be complicated. Keep the Plate Method in mind. Simply try to make half of your plate fruits and veggies, keep protein portions to one quarter of your plate, and make the other quarter of your plate whole grains.

5. Allow for Splurges

After a long day of exams, helping with book reports, or grading papers, everyone deserves a little treat, right? Try to avoid rewarding yourself with food at the end of every day, but also know that if you plan for some of your favorites you will be less likely to over-eat these items when you “cave” at 3 AM on a Tuesday! Take the kids for Friday night ice cream every week, hang with your friends and enjoy a slice or two of your favorite pizza, and then plan to get right back on track with healthy eating after that. One meal or snack will not throw you off track.

Sweet alternatives:

• Chocolate hummus with fruit
• Dried and pitted dates filled with almonds or dark chocolate
• “Nice cream” (frozen banana blended with peanut butter)

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We at NIFS hope your school year gets off to a great start. Best of luck in the 2019–2020 school year!

This blog was written by Lindsey Hehman, MA, RD, CD. To learn 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.

It is important to get in the nine recommended servings of fruits and veggies each day. This can definitely be challenging. However, in the summertime when produce is readily available all over the country, this is the time to make it a priority to reach that goal! These fruits and veggies are also at their nutrient peak, which is more reason to load up and fill your plate with these colorful items!

• Tomatoes: Filled with antioxidants and Vitamin C but most importantly the phytochemical lycopene, which is a cancer fighter.
• Zucchini: This vegetable has a fiber called pectin, which has been linked to increasing heart health and lowering cholesterol.
• Watermelon: This fruit is loaded with…water, which this time of year with high temperatures is important to help stay hydrated. It contains lycopene, which is useful for preventing skin cancer.
• Oranges: Citrus fruit is loaded with potassium, which is important to replace when you lose it through sweat during the summer months. Also, since oranges are 80 percent water, they can help keep you hydrated.
• Cantaloupe and honeydew melon: More fruit loaded with water to help keep you hydrated. These melons are high in Vitamin C and potassium, and honeydew has high levels of B vitamins.
• Raspberries: This fruit is typically very pricey in the off season, so take advantage of the lower prices and get 8 grams of filling fiber per cup. They are also loaded with Vitamin C.
• Peaches and nectarines: Loaded with antioxidants, Vitamin C, Vitamin A, and fiber, these sweet treats are nutrition powerhouses and the perfect portable snack.
• Dark, leafy greens: Fill up on raw veggies versus steamed this time of year, especially greens, and load up on much-needed carotenoids. These convert to Vitamin A and protect your skin from sun damage.
• Strawberries and blueberries: These sweet berries are filled with flavonoids. They increase blood flow to the skin and decrease sensitivity to light, which can improve the skin’s appearance.

Try some or all of these produce powerhouses soon when the cost is cheaper and they are more readily available. Enjoy the health benefits along with the fresh flavors of these fruits and veggies.

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

One thing that I’m sure you have heard is the importance of drinking enough fluids. So if some is good for you, shouldn’t it make sense that more is better?

I have heard many tales of people chugging bottles of water right when they wake up to get it out of the way. Or carrying around a gallon jug of water to keep track of the amount they are getting. It’s nice to have a goal in mind of how many ounces to drink each day; unfortunately that number is different for everyone. Since individuals have different sweat rates, workout routines, diets, height, and weight, each person requires a different fluid goal. Read below to see how to know whether you are getting enough water for your body, and some of the dangers of drinking too much.

Check Your Hydration

The best way to know whether you are getting the proper amount of water or fluid per day is to check the color of your urine:

• If it’s pale yellow, that’s a good sign.
• If it’s dark yellow, you need to drink up.
• If it’s clear, you are overhydrated.

Water Intake Guidelines

Thirst should always be your guide to staying hydrated. If you must count ounces, the Institute of Medicine recommends 78–100 ounces of water per day, or 9–13 cups. Obviously, this can change based on the individual, the activity, and the weather. Something else to keep in mind is that a lot of the foods that you eat are high in water content and can add to your hydration status. Fruits and vegetables are loaded with water. Milk, coffee, tea, and juices also count.

What Happens When You Drink Too Much Water?

Overhydration can lead to water intoxication, which is when the body’s electrolytes such as salt and potassium become diluted. Hyponatremia is when the body’s sodium levels get too low. This is the main concern of overhydration. Athletes are the population most at risk of being overhydrated, especially those who participate in long or intense workouts or endurance events.

The good news is that this is extremely rare and you would need to drink many gallons of water for this to happen. The amount you drink at one time could be more of an issue. Your kidneys can process around half a liter per hour. So chugging liters and liters at a time is when the danger could occur. Symptoms of hyponatremia are similar to heatstroke and exhaustion. A headache, exhaustion, feeling lethargic, vomiting, diarrhea, and nausea are all warning signs. If you don’t get help quickly, it can be serious and even deadly.

The best way to prevent hyponatremia is to make sure you aren’t drinking more than you sweat out. Use thirst and the color of urine as a guide. And for those doing endurance events, be sure to have sports drinks that have sodium and other electrolytes and not just plain water.

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

We’ve waited for this time for months, where there is no more snow and plenty of sunshine. Long days of outside fun, no kids in school, road trips and vacations—what more could we ask for?

But, baby it’s hot outside! Don’t let the heat cause you to lose your momentum. You can still keep working hard during the summer time; you just have to adjust a little. Keeping the following summertime fitness tips in mind will help you continue to get stronger and healthier.

Try water workouts.

Choose water workouts and aqua fitness, and make a splash as you get fit and strong. You can even improve your performance in the heat by lowering your body temperature in the pool before heading outside.

Use the shade.

It’s smart to move your workouts to a different location to avoid overexposure to the sun. If you are a runner or a biker, try a route in a wooded area.

Get proper hydration.

Drink plenty of water before, during, and after exercise. The last thing you want when exercising is for the summer heat to take over. Avoiding caffeine, which forces water out of our systems, is also a good idea. Here are some more tips for getting hydrated.

Choose your clothing carefully.

It is important now more than ever to wear clothing that will move sweat away from your body and help it evaporate quickly. White or light-colored clothing reflects the heat better than darker clothing.

Monitor your heart.

The heat places greater stress on your heart. Be sure to keep an eye on your heart rate as you work out in the heat. Take a break if it starts to spike or get too high.

Beat the heat.

Try beating the heat with an earlier workout time. UVAs are the strongest between 10am and 3pm. Make every effort to minimize your workout outdoors during those hours.

Sunscreen is a must.

Use a stronger SPF just to be safe. It’s important to protect your skin.

Stop if you’re feeling faint or sick.

If you are feeling faint or sick, stop working out immediately. Sit down in the shade, drink water, and always have a nourishing snack available.

Know the symptoms of heatstroke.

Heatstroke is a serious threat that can be fatal. Symptoms include high body temperature (104 degrees or higher); absence of sweating with hot, flushed, or red/dry skin; rapid pulse, difficulty breathing; strange behavior, hallucinations, confusion, agitation, or disorientation; and seizure.

Hit the gym.

You may find that the best thing to do is simply to stay inside the gym to get your workouts in during the summer. It’s a great time to work on form, increase intensity with no worry of heat exposure, and plan out a new, exciting routine.

This blog was written by Ashley Duncan, Weight Loss Coordinator. To find out more about the NIFS bloggers, click here.

With busy class schedules, homework, exams to study for and papers to write, not to mention wanting to have something of a social life, trying to stay fit in college can really be a challenge. On top of this, many students hold some form of a job where they work between 10 and 25 hours on any given week. Whether you are an undergrad or graduate student, the same thing applies. When all this stuff is on your plate and the schedule continues to fill up, one of the first things that tends to get pushed to the side is getting to the gym!

Here are five tips that will help you stay fit during your education.

1. Schedule Your Workout

Just like you schedule a time to write a paper or study for an upcoming exam, do the same for a time to work out. If you use an agenda or a mobile calendar, set aside at least 30 minutes to be active during your day. Many studies show that those who exercise on a regular basis actually get better grades and have more concrete, focused study habits.

2. Bike or Walk to Class

Whether your campus is small or large, simply biking or walking to class can help to keep you fit. Plan your day to leave enough time so that you can make the bike ride or walk to class and still get there on time. If you do happen to commute far enough that you must drive to campus, try to leave your car parked further away so you can bike or walk the rest of the way to class. Additionally, you can take some time to walk or ride after lunch, before the next class begins or at the end of your busy school day.

3. Watch Your Diet

Healthy eating on campus can be one of the biggest challenges for students. Due to the demanding schedule and often being on a “time crunch,” it’s easy to simply just grab and go, with thoughts of nutrition going out the window. But by simply watching your diet and walking, you can keep yourself more fit without much effort. Try to pack your lunch choosing healthy foods to eliminate the fast food stops and be certain to carry around a water bottle to drink as much water as you can throughout the day for proper hydration.

4. Find a Workout Buddy to Help Get You to the Gym

There are many benefits to working out with others. Having a workout buddy or small group that plans to meet at the gym on certain days will help you to stay on track. If you have the accountability as well as someone banking on you being at the gym, you are far more likely to actually get there and get the work done. Find someone with similar workout goals and interests and start planning to go together.

5. Use the Gym as a Study Break

Everyone needs to take a break from studying. Set a schedule where you use one of those breaks to get over to the gym for a workout. It will allow you to focus better, clear your mind, and be ready to get back to it once you are done. Study for a few hours, take an hour to get your workout in, and then get back to it!

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Regardless of your level of education or area of study, adding in a workout will benefit you in more ways than just staying fit. If you are having some trouble trying to fit in exercise with the busy demands of school, try to implement these five tips!

This blog was written by Amanda Bireline, Fitness Center Manager. To read more about the NIFS bloggers, click here.

Fluid (mainly water) is needed by all body cells for function. Water helps to regulate body temperature, carry important nutrients and oxygen to cells, remove waste, lubricate all joints, and protect organs and tissues. Our bodies are composed of approximately 67 percent water. As summer approaches and the temperatures increase outside, it is important to make sure you are taking in enough water.

How Much Fluid Do You Need?

So how much do you really need to be drinking each day?

• Drink at least 8–12 cups of fluid each day (1 cup = 8 ounces).
• Drink 2–3 cups (16–24 oz) of fluid about 2–3 hours before exercising.
• Drink 1 cup (8 oz) of fluid 10–20 minutes before a workout.
• Drink 1 cup (8 oz) of fluid every 10–20 minutes during exercise.
• Drink 2–3 cups (16–24 oz) for every pound of body weight lost during exercise.

Infuse Your Water with Flavor

I often hear that water is boring or that many don’t like it, so that is the reason individuals are reaching for soda, juice drinks, or other high-calorie beverages. However, the best option for hydration and decreasing unnecessary sugar intake is still to consume water.

• Here are a few combinations that you can add to a cup of water or sparkling water for a fun, flavor-filled drink that is not so boring!
• Watermelon and jalapeño
• Lime and basil
• Apples and cinnamon sticks
• Strawberries and basil
• Raspberries and pineapple
• Blueberries, lemon, and mint
• Peach and mint
• Cucumber, melon, and mint

Monitor Your Hydration

On a final note, a simple way to monitor your hydration status on a daily basis is to monitor the color and frequency of urination. Continue drinking fluids until you are urinating approximately every 2–3 hours. When your urine is a pale color, you can be confident that you are adequately hydrated. If you are urinating more frequently and/or your urine is clear, you are drinking too much. If you are urinating less frequently and/or your urine is dark in color, you are probably dehydrated and really need to increase your intake of water.

So drink up!

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

Hydration is just as important, or maybe even more important, than proper nutrition and a balanced training plan. Dehydration is the largest contributor to fatigue when training or running. Our body sweats to regulate body temperature and complete many other functions that keep us healthy. When our body loses fluid and electrolytes through these processes, it needs to be replaced.

In order to be hydrated enough to enjoy your race, it’s important to think about consuming fuids before, during, and after the run.

Before: The days leading up to the race or a long run, it is important to really focus on constantly drinking water throughout the day so that on the day of the long run or race you are just topping off your tank. A general recommendation is to drink half of your body weight in oz. Example – a 150lb person would consume 75 oz of water.   It’s recommended to stop drinking about 30 minutes before a long run or race so you have time to use the facilities.

During: Drinking while running a half marathon may sound like a challenge, but actually taking a second to drink the water provided along the race course will make you feel SO much better at the finish line. Try to drink 16-20 oz an hour. This will vary depending on how much you sweat, how hot it is and the intensity of your exercise.

After: Proper hydration helps with recovery, so it’s essential to replenish when you complete your race. It’s typically recommended to drink about 24 oz for every pound of body weight lost during the race.

Now, you may be wondering about sports drinks. Sports drinks are higher in calories and sugar than water and they also contain electrolytes like potassium and sodium that your body lost through sweat. The purpose of sports drinks is to help replenish your body of the nutrients it lost. If you are running for more than an hour, sports drinks may be a better option to help you recover.Now that you understand WHEN to hydrate, let’s talk about HOW to hydrate:

Water Bottle:

I carry this water bottle with me throughout the day. I love that it has the measurements on the side, so I can monitor how much water I consume. Because I carry it with me, I am more inclined to drink throughout the day rather than all at once when I think about it.

Hydrating Fruits and Vegetables:

Foods such as lettuce, grapefruit, watermelon and broccoli have a high water content. Consuming foods like this throughout the day will help your hydration levels stay balanced.

Homemade Sports Drink:

This homemade sports drink is the perfect balance of carbohydrates and electrolytes to help you refuel AND it’s made with real ingredients. The citrus are thirst quenching and provide simple carbohydrates that are easily digested. Pure maple syrup is lower on the glycemic index, which means that these carbohydrates are digested at a slower rate for longer lasting energy. Water and the coconut water are both fluid, and the coconut water is also a source of electrolytes to help your body maintain balance.

It’s very simple to make at home, and I’ll include the link in the comments below!

The takeaway here is to make sure to drink water throughout the day, and when you are completing your longer runs or the actual race make sure to consume water or a sports drink every hour and immediately following the race to help maintain energy levels and aid in the recovery process.

Comment below with your favorite ways to hydrate and I’ll see you next time with more half marathon training tips!

This blog was written by Tara Deal Rochford, nutirition specialist. Follow Tara on her blog, Treble in the Kitchen. To find out more about the NIFS bloggers, click here.

Even though I grew up in a northern snow belt along the Great Lakes, cold weather is not my thing. In fact, I really don’t like anything about it. And often along with the winter blues comes a decrease in health and fitness due to the lack of motivation. To counteract that feeling, let’s look at ten tips that can help you be healthier this winter.

1. Work out. I know it’s easy to lose motivation to keep working out when it’s cold out, it’s dark by 5, and you have to put on your snow boots and warm up the car before going to the gym. But working out actually helps to build your immune system and keep you healthy. So make sure that you build those workouts into your schedule.
2. Eat well. It’s important to make sure that you stick to clean eating, especially through the holidays. All the additional sweets, snacks, drinks, and other goodies that come with the holidays are sometimes hard to resist; do your best to stay focused on your goals.
3. Drink lots of water. Being sure that you have proper hydration is always important regardless of the time of year. Carry around a water bottle everywhere you go and make sure you keep drinking.
4. Cover your head in outdoor workouts. If you do decide to work out outdoors, be sure to wear a hat or something to cover your ears. Making sure you stay warm and don’t catch a cold will be vital to your winter wellness success. (Here are some more tips for dressing warmly for winter workouts.)
5. Get some sun if possible. Studies show that getting your vitamin D is essential. If you can dress appropriately, try to get outside on a nice day or plan that beach vacation during the cold winter months.
6. Wash your hands. I know this is the standard thing you see in every public bathroom or on the back of the stall doors. But for real, wash your hands to help prevent you from getting the flu or other illnesses going around. Catching something could really set you back in getting in your workouts and healthy eating.
7. Set a goal for the spring. Have a goal in place as the winter months start so that you can keep it on the forefront as something to work toward.
8. Get a trainer or workout buddy. There is no better time to treat yourself to some additional accountability. Hire a trainer for the winter months or find that accountability partner to keep you in check!
9. Watch your intake. You must be mindful, especially around the holidays, of what you are taking into your body. Also, keep in mind that drinks add a lot of unwanted calories, so watch what enters the black hole!
10. Join something. The options are endless…group exercise, HIT classes, group training, a training program of some sort, co-ed sports…the list can go on. Find something you like and sign up to keep you engaged.

Whatever emotions the winter months may bring you, use these tips to be successful with your winter fitness and wellness!

This blog was written by Amanda Bireline, Fitness Center Manager. To find out more about the NIFS bloggers, click here.

So many people have been expectantly waiting for this hot summer weather to be able to get outside for their workouts. And I can tell you that I am also one of those people; but there are some dangers behind the dog days of summer that we all need to be aware of.

Taking your exercise outside is an awesome idea, but I wouldn’t cancel that gym membership so fast. Let’s take a look at both the dangers of the steamy outdoor workouts and ideas on how to stay cool.

Why Outdoor Exercise Can Be Dangerous in Hot Weather

When the temperatures and humidity rise, working out outside can become dangerous, and it can happen very quickly without anyone even realizing it. The hotter and more humid it becomes, the more you sweat, and the sweat cannot evaporate as quickly as it should. Because of this, your internal body temperature rises and can become deadly.

Some warning signs and symptoms of reaching that dangerous and potentially deadly state are weakness, dizziness, muscle cramps, confusion, headache, increased heart rate, and vomiting.

How to Keep Cool for Summer Workouts

But there are some ways that we can help ourselves during the dog days of summer if you do choose to work out outside. Take a close look at this list and consider taking these steps:

• Hydrate, Hydrate, Hydrate. Drink as much water as possible for proper hydration.
• Wear sunscreen. Lather up with sunscreen to protect your skin.
• Wear sunglasses. This important piece of equipment protects your eyes and conserves energy.
• Get the proper clothing. You want to wear light and loose, moisture-wicking clothing.
• Consume the proper nutrition. Eat a well-balanced diet, and make sure to eat something small before you head out for a long run or Bootcamp class.
• Check the air quality. This is important because it affects how you breathe. The higher the level of AQ, the harder it will be to breathe; the lower, the better. According to EPA standards, if the air quality number is over 100, it’s not good. If it’s below 100, it’s considered satisfactory air level.
• Stay out of the sun. Look for shade to work out in.
• Monitor your heart rate. If it gets too high, take a break.
• Listen to your body. If your body is telling you stop or it’s too hot, listen to it!
• Stay inside if it’s above 90. It’s better to hit the gym than to put yourself in danger.
• Bring water to your workout. Try to keep hydrating yourself as you work out; don’t wait until you are thirsty.
• Cool towels help. Take a cool, damp towel and put it over your head or around your neck.
• Wear a loose-fitting hat. Wearing a tight hat holds the heat to your head, so in order to protect yourself from the sun, wear a loose-fitting hat that allows your head to breathe.

If you do decide to work out outside in the dog days of summer, do the best you can to take the proper precautions and protect yourself from harm. Listen to your body and be sure not to over-do it!

This blog was written by Amanda Bireline, Fitness Center Manager. To find out more about the NIFS bloggers, click here.