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NIFS Healthy Living Blog

How a Hoosier Went Vegan: A Dietitian’s Experience

GettyImages-1147252758A few years ago, I made it my New Year’s Resolution to completely cut out animal products from my diet. I had played around with a couple variations of diets for a few years in college while competing in a Division 1 rowing program—cutting out all red meat, processed meats, and chicken, and only eating fish. Essentially the only things left were the eggs, milk, and cheese. I had been hesitant because cheese was my absolute favorite thing to add to every meal. I dreamed about doing a cheese and wine tour of Europe one day—I was really in love with cheese.

Why and How I Did It

My motivation to go completely animal product–free stemmed from the obvious health benefits that I was learning about so quickly as I finished up my degree to become a dietitian. But it also was influenced heavily by my love for the planet (plant-based diets have an extremely low carbon footprint) and all animals (even the ones that most people consider to be food and not pets).

As you already know, the transition was very slow… over several years. I didn’t go from steak, cheesy potatoes, and a side of green beans with bacon to a full-on Buddha Bowl tofu smoothie overnight! I also researched and talked to fellow dietitians as I made the switch to make sure I was taking the appropriate steps to ensure a healthy transition as well (please don’t hesitate to reach out).

My Top Tips for Transitioning to a Plant-Based Diet

For those who are considering going plant-based, here are my tips that I’ve learned throughout the years.

Start with One Meal at a Time

Pick just one meal a day to make mostly plant-based—don’t worry about the rest of your meals and snacks yet. Instead of a fried egg and bacon breakfast sandwich, replace your bacon and egg with your favorite greens, caramelized onion, sautéed peppers, etc.

Make Your Favorite Meal Plant-based

Do you love spaghetti and meatballs and eat it multiple times a week or a couple of times a month? This is the meal to focus on! Spaghetti and the red sauce are fine as is. Now you just need to find a delicious “meatball” recipe that uses things like beans and lentils and spices and freeze some to save time for the next meal. Pizza can be delicious on its own without cheese, but you can consider adding dairy-free cheese.

Find Your Favorite Brand of Store-bought Dairy-free Cheese

My favorites… and I’ve tried them all!

  • VioLife Feta Cheese (delicious on a cheese board with apple slices)
  • SoDelicious Cheddar (good for pizzas)
  • Miyokos (Whole Foods carries wheels of this delicious brand)
  • TreeLine (small tubs of herbed cheeses that are delicious on crackers)
  • Daiya Pepper Jack cheese block

There are dozens more, and many folks try making their own cheese, but if you can find just one, this makes the transition 100 times easier.

Be Prepared for Restaurants

This might mean expanding your palate and trying new places. Indian, Thai, and Ethiopian are prime examples of cuisines that highlight plant foods over animal foods. But even our favorite fast-food chains have vegan options:

  • Chipotle offers sofritas (tofu).
  • Burger King and White Castle offer Impossible Meat Burgers (remember, moderation is still key).
  • Noble Roman’s offers vegan cheese on pizzas.

As “vegan” continues to be rather trendy, the options are endless. Don’t be afraid to create your own dish and ask for substitutions or leave things off the dish. The Happy Cow app lists vegan options all over the city.

Be Open-minded

Change is hard, especially when it comes to food. Food is something we have a strong connection to. We associate different meals with happiness, sadness, a certain holiday, or a family favorite that has been a go-to every Monday night. My family did our first entirely vegan Thanksgiving two years ago. Despite the fact that the entire immediate family had gone vegan a few years ago, many of our extended family members were not on board with this move. Expose friends, family, and new acquaintances to some of your new favorite dishes at various gatherings and you just might end up with another buddy to swap recipes with!

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This blog was written by Lindsey Hehman, MA, RD, CD. To learn more about the NIFS bloggers, click here.

Topics: nutrition weight loss vegan dietitian plant-based

Keeping Engaged and on Top of Healthy Habits During the Pandemic

GettyImages-1053860992These past few weeks have been trying times for not only our families and friends, but also for the athletes we engage with on a daily basis throughout the year. In our position we must stay in a lead-by-example mentality. If we let ourselves go during this time, our athletes will notice and do the exact same thing. This is definitely a time of uncertainty and there are a lot of unknowns. Controlling what we can control on a daily basis is what will help not just us personally, but also those around us, to get through and come out of this on top.

Start by Continuing to Practice Good Morning Habits

It’s easy during this time to sleep in and relax the majority of the day. That’s why it’s essential to keep as close to a normal schedule as you can. There is nothing wrong with sleeping in sometimes, but don’t make a habit of sleeping into the afternoon hours. Keeping a schedule will make it easier to get back into the swing of things once the world starts moving in its true functioning fashion again. Try to continue to start your morning with a well-balanced breakfast. Incorporate meditation or read a book or article. If you are used to working out in the morning, continue to keep that same routine. Read more about these and other healthy habits here.

Lean on Your Coach for Ideas for Working Out

Always remember that NIFS is a phone call, text, or email away to give you ideas for different daily workouts or activities. It’s still our jobs to help you get a quality workout. Not everyone is equipped with a full gym; and if you are, take full advantage. But at this time you might need to be creative, and if you need ideas (such as using objects from around your home as weights), reach out and get the help you need.

Technology is a great tool. Zoom and FaceTiming or videoing your workouts will give you something fun and exciting to do throughout the day.

Nutrition, Nutrition, Nutrition

You can’t out-train a bad diet! If you get off track nutritionally, you’re going to have an extremely hard road trying to get it back once we are able to meet as a group. Don’t let something as simple as nutrition mess up what you work for throughout the year. Keep it a top priority. This is a great time to do research and read more about nutrition and better ways to go about it. Reach out to the Teams Nutritionist to find new recipes and food ideas. 

Learn a New Skill and Have Fun with Your Teammates

Don’t let this time go by without learning something new. Read more books and learn new hobbies. Most important of all, continue learning. There are great podcasts to listen to and daily roundtable discussions to tune into. Keep exercising fun! Invite your teammates to do a Workout of the Day over Zoom or Skype to keep it fresh and fun. It will also hold you and your teams accountable during this pandemic. Daily or weekly challenges are great for continuing team-building.

Embrace the time. Control what you can control. Don’t let this pandemic move you to the back of the bus once we are clear to get back to work.

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This blog was written by Jason Quarles, IUPUI Athletic Performance Coach. To learn more about the NIFS bloggers, click here.

Topics: NIFS nutrition healthy habits exercise at home sleep athletes pandemic

Meal Prep Made Simple…and Delicious!

GettyImages-95618113When I say “meal prep,” do you picture hours upon hours in the kitchen, a stockpile of containers, and food that you are sick of by week’s end? PAUSE right there! I am here to tell you that meal prep does not have to be that way. It does not have to be too time-consuming or hard, and you don’t have to eat the exact same meal over and over.

What Is Meal Prep?

For those new to meal prep, it is essentially precooking and preparing foods in advance so that you have less to do during your week, but still have your meals ready to go. The weeks get busy and tiring, especially when work picks up or the kids’ extracurriculars start. The last thing anyone wants to do after work is cook. So, if food is not prepped or the fridge is empty, we find ourselves ordering takeout for the third day in a row. Who can relate? My hand is up! Regardless of our busy lives, we still need to find a way to maintain a healthy nutrition regimen because doing so carries over into the rest of our lives. Meal prep is the key to helping you stay nourished even when life gets busy.

Meal prep is not rocket science, but it does require effort and is not the easiest thing in the world. After years of prepping for myself, husband, and even my family when I was younger, along with guiding my clients and patients, I can say there are ways to make meal prep simple and easy while still making enjoyable meals.

Meal Prep Cooking Tips

Here are my tips for you!

Make a Plan

It’s always a good idea to start with a plan. Benjamin Franklin said it best, “Failing to plan is planning to fail.” Take a few moments to plan and write out the menu for the week.

  • Consider the number of servings per meal you need, the budget, and food preferences.
  • How many meals and snacks will you be serving?
  • Look at your schedule to consider the obligations you have. It would be a waste to prepare food for an evening that you will not be home.
  • What are your health goals? Are there specific suggestions by your primary care provider or Registered Dietitian that you need to consider when planning your meals?

Think “Single Ingredients”

Prepare single ingredients, such as vegetables, proteins, and starches that can be used in a variety of ways. This can keep you from getting bored with the same meal over and over. For example, prepare a bulk batch of chicken. That one batch can be used for BBQ sandwiches alongside some steamed veggies, as a main entrée tossed in marinade with a veggie and starch of choice on the side, or thrown into a soup like chicken noodle or chicken chili. The same can be done with a starch, such as brown rice. Prepare the rice and use it for a stir-fry with veggies and protein of choice (tofu, chicken, or turkey are good options); a Tex-Mex bowl with rice, beans, lean protein, veggies, and guacamole; or alongside grilled teriyaki chicken. You get the picture.

Prepare Two Proteins, Four Vegetables, and Two Starches

This is a pretty good rule of thumb because all of these single ingredients can be combined in a multitude of ways to make different meals. Pick two proteins that you can use throughout the week, such as chicken, lean turkey or beef, tofu, beans, cod, or salmon. Cook them based on the meals you’ve planned. Maybe that means half of the chicken is boiled and shredded for BBQ sandwiches and your lunch salads, while the other half is tossed in marinade to be grilled, or cooked in the air-fryer or oven in the next day or two. Then, pick out four veggies that go with your proteins and that can be easily accessible for snacks, including salad mixes, roasted veggies, and cut raw vegetables. To balance out the meals, prepare two starches in bulk. Consider mashed or roasted potatoes, rice, or whole grains of some sort.

Add in Spices, Seasonings, Sauces, and Marinades

Now that you have prepped single ingredients, be sure to have spices, seasonings, sauces, and marinades on hand to pack the meal with flavor. On the stir-fry night, be sure to portion out your meal serving of rice, turkey, and veggies that you cooked in bulk. Then top with the stir-fry sauce. For the shredded chicken you prepared, be sure to mix a meal’s worth with a low-sugar BBQ sauce when the sandwich night rolls around. When you go to eat the veggies, use an Italian seasoning combo on spaghetti night but a garlic and pepper combination on the tofu and rice night.

When picking your sauces and marinades, be sure to watch for high sodium (if you have high blood pressure) and added sugar content. Sometimes those sauces will be packed with added sugars, fats, and sodium. Pick low-fat, lite, sugar-free, and low- or reduced-sodium options when available.

Try One-pan Meals, Air Fryers, Pressure Cookers, or Slow Cookers

The methods listed above are easy and still produce a delicious meal. Some of my favorite one-pan meals include chicken with peppers for fajitas, steak strips and sweet potatoes with broccoli, and garlic tofu with veggies. Toss the prepped raw veggies lightly in oil and place on a baking sheet alongside a protein, and then roast it all together. You can make these vegetarian friendly as well!

The air fryers, pressure cookers (such as Instant Pot), and slow cookers (such as Crock-Pot) are all appliances worth considering. My household loves marinating chicken and tossing it in the air fryer, along with sweet potato fries. While that is cooking, we throw a steamable bag of veggies in the microwave. Crispy chicken, fries, and veggies that are so nutritious; very little work; balanced and customized portions to meet our nutrition goals—easy peezy.

The Instant Pot and Crock-Pot come in handy when you want to throw things into an appliance and let it do all the work for you. We use the Crock-Pot for shredded chicken, chili, soups, slow-cooker lasagna, and so much more. Also, did you know there are Facebook groups, such as an Instant Pot Recipe group, that consist of people sharing recipes utilizing these appliances? That is where my sister found the protein bagel recipe that I adapted. 

Consider Pre-prepared, Precut Ingredients, and Steamables to Save Time

There is absolutely no shame in needing convenience. Grocery stores these days have raw and chopped vegetables, fruit trays, fresh salsa, premade guacamole, and more in the produce section. In the freezer section, you can find chopped onions, peppers, and celery for some of your recipes as well (because who has time to chop all those veggies…not I). You can also find steamable bags of rice, quinoa, and vegetables if you need a quick side to toss in the microwave or do not want to make these things in advance.

It’s Easy—But NIFS Can Help If You Need It!

Meal prep can be simple and not always keep you bound to eating the same meal over and over throughout the week. Once you get past that initial push to do it, the process becomes a habit and part of your weekly routine. Then, once you do it enough, the process will be faster and easier. It is worth the time and effort. I promise. If you still feel that you could use more help with meal prep, reach out to the NIFS Registered Dietitian for one-on-one nutrition counseling or join the NIFS Nutrition and Lifestyle Facebook group.

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

Topics: nutrition healthy eating kids cooking time management meal planning meal prep

Cheat Meal Is a Garbage Term—Strive for a Healthy Balance

GettyImages-492321666Can we just cut out the term “cheat meal” already? This fuels the idea that foods are “good” or “bad,” and, in turn, our food choices then become this reflection of us, as humans, being “good” or “bad.” News flash, you are not “bad” for eating a specific food.

Balancing Physical, Mental, and Social Health

Health, as defined by the World Health Organization, “is the state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.” When we pursue our health goals, we need to consider all three aspects. Often we only think of the physical, such as disease state, body composition, and weight. While we are consumed in fixing the physical, we neglect the mental and social aspects, or the very methods to “fix” the physical start to interfere with our social and mental health.

For example, have you met the person who won’t enjoy an occasional outing with friends because they are on a diet? Goodbye social health. Or have you met the person who is restricting the foods they love, such as bread or chocolate, because they hope to meet some type of health goal? Goodbye mental health (let’s be real, chocolate is good for the soul). Nine times out of ten, what ends up happening? People quit. They binge and give in to whatever they have been restricting. Well, goodbye physical health. Repeat cycle.

Let’s break the cycle. Let’s throw away that “cheat meal” mentally and explore ways to shift your mindset.

Indulge Your Cravings

Denying your body the foods you crave leads to obsessing over that food and/or constantly eating other foods to fill the never-ending void. If you have a craving, give yourself permission to eat and plan it into your regimen. Let’s say you have a caloric goal of 2,000 calories per day, and you have been craving chips. Incorporate 1–2 servings of chips into your daily snack or a meal. Read the nutrition label, account for the calories in the serving(s), and apply them to your daily calorie goal. Then, ensure that the rest of your meals include high-quality, nutritious foods that fuel your body’s needs. This is called balance.

Enjoy Special Occasions

If you are going out for a date night or meal with your friends or family, ENJOY THE OCCASION. On the day of the event, try to eat lighter meals before and after, filling up on protein-rich sources. During the event, be sure to eat, laugh, and soak in the moment. Feed your social health. Then, move on with your life. Do not stay hung up on that one night, because one night will not derail your physical health progress. It’s the foods we eat consistently over time that matter.

Find Nutritious Swaps

Food swaps usually come in handy when preparing recipes. Identify the foods you love the most, such as pizza, brownies, tacos, dips, etc. Replace ingredients with choices that are lower-calorie or better for your specific health goals. For example, instead of high-fat red meat for tacos, try lean turkey. Instead of a pizza crust made with refined flour, try a crust made with whole grains. Swap the high-fat cheese for cheese made with skim or 1% milk. Like ice cream? Consider making ice cream out of frozen fruit or trying a frozen yogurt bar. Give Greek yogurt a try for the base of your dips. The possibilities are endless. This won’t work on everything, but it can for some food choices. Pinterest will come in handy here.

Honor Your Health

I will leave you with this final thought, because it is the most important concept: Honor your health. Registered Dietitian Evelyn Tribole says it best: “Make food choices that honor your health and taste buds while making you feel good. Remember that you don’t have to eat perfectly to be healthy. You will not suddenly get a nutrient deficiency or become unhealthy, from one snack, one meal, or one day of eating. It’s what you eat consistently over time that matters. Progress, not perfection, is what counts.”

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

Topics: nutrition healthy eating calories mindset cheat days emotional

Staying on Track with Your Healthy Routine During Quarantine

GettyImages-1215666910Take these next few weeks or so and use them to your advantage. We know this is an extremely challenging time, and we want to make sure you feel like you are taken care of. Circumstances are tricky right now, so even if you adopt one new technique, consider that a win! Don’t expect yourself to “eat the rainbow” every day, feel like you fall asleep easily at night from a relaxing day working at home in your pajamas, or get in a 10-mile run each morning. While you shelter at home and stay healthy, keep these tips in mind.

Create balanced meals with shelf-stable products.

Use fresh produce first, and if you feel like you won’t finish your fresh produce before it spoils, freeze it. Try to make half of your plate produce such as spinach, tomatoes, green beans, peppers, or cauliflower. Add some protein like beans (canned or dried) or tofu, and quality carbohydrates like sweet potatoes, butternut squash, potatoes, or quinoa. Remember, beans and grains will get you all of the essential amino acids you need, so don’t shy away from trying shelf-stable beans in place of your usual fresh meat. (Here are some meatless meal staples to look for.)

Have a plan for your meals.

Think “first-in, first-out” and make sure to use your fresh produce and proteins first in order to prevent spoilage. Create a meal plan list for the week and utilize one meal’s leftovers to create the next night’s meal to avoid wasting food. For example, if you had plain white rice to add to a veggie-stir-fry on Monday, consider keeping some white rice on the side to make rice and bean burritos for dinner the next night!

Keep food fun!

Get the family together and have fun experimenting during the week to see who can come up with the most creative meals. It’s like an episode of “Chopped” in your kitchen! You never know what some instant mashed potato flakes mixed with some flour and spices could turn into—potato pancakes perhaps. And make sure to not only keep healthy snacks in the house like nuts, carrot sticks, or apples for nourishment, but some of your favorite comfort foods will go a long way in lifting everyone’s spirits. We have had a lot of fun making popcorn in a pan and homemade bread this week.

Line up activities to do.

Plan a play date for the kids via FaceTime or Zoom. Schedule a remote “girls’ night out” and chat in the basement while watching the same TV show. Don’t go more than a few days without checking in on your friends.

Try meditation and stress-reducing activities.

There are several apps on the market that aim to help you meditate and fall asleep at night. It’s worth a try just to download one and listen while you are in bed at night. Coloring, doing puzzles, going for walks, and virtual therapy sessions with a counselor are other ways to put your mind at ease.

Stay healthy, stay calm—we’ve got this!

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This blog was written by Lindsey Hehman, MA, RD, CD. To learn more about the NIFS bloggers, click here.

Topics: nutrition stress attitude wellness meditation illness prevention meal planning quarantine covid-19

Planning Your 4 Week Meal Plan

GettyImages-980276548(1)The Coronavirus can’t stop Spring from coming, but it can be detrimental to our health and prevent us from enjoying the beauty Spring has to offer. It is important to stay on-top of your health and take care of your immune system.

WEEK 1: Planning Your 4 Week Meal Plan

It is important to have a 4-6 week plan for you and your family, in the event of being quarantined and practicing social distancing. Creating a nutritious, yet minimally perishable menu can be a daunting task. It is important to meet nutrient needs but ensure the foods are either shelf-stable, can be frozen, and/or last longer periods in the fridge.

Step 1: Determine the caloric needs of the people in your household. To determine caloric needs, see the Dietary Guidelines. That will be important when you start planning the meals, because this will drive the portion sizes and ensure you are buying enough to meet the needs of all members.

Step 2: Consider budget. Knowing your budget will guide your decisions.

Step 3: Consider your storage space. Storage space is important to consider, because one with a lack of freezer space wouldn’t want to plan a ton of meals with frozen goods and opt for more low-sodium canned vegetables and canned fruits in water. On the contrary, one with a deep freezer can capitalize on some of the convenience, healthy frozen meals along with the frozen fruit and vegetable options.

Step 4: Start by planning breakfasts for 4-6 weeks. Consider having 2-3 breakfast options and rotate those options daily throughout the 4-6 weeks. Ideas include protein pancakes made from shelf-stable mixes or NIFS recipe below, oats topped with nut butter and frozen or canned fruit, or omelet with frozen or canned veggies (eggs can keep in the fridge for 4-6 weeks).

Step 5: Do the same thing for lunch and dinner. This is a good time to check out canned meats or freeze fresh meats and seafood (depending on storage space). Bread and cheeses can also be frozen and used for later times. Shelf stable foods include brown rice, chickpea pasta (has extra protein), sauces, whole grain pizza crusts, beans, legumes, canned vegetables (get low-sodium and rinse prior to use), canned fruits in water, tuna, canned chicken, jelly and nut butters.

Step 6: Plan 4-6 snack options, and buy enough for family members to have 1-2 snacks daily for the 4-6 weeks. Check out protein bars, granola bars, nuts, and fruits (canned, frozen, and dried)

Step 7: Reflect. Do all your days include each food group? Are there enough whole grains, vegetables, fruits, protein, and dairy or dairy-alternatives planned into each day? If not, go back and find a place to add the lacking nutrients. Having all food groups helps to reach vitamin, mineral, and fiber needs.

Step 8: Reach out to your Registered Dietitian if you need help!

RECIPE FOR THE WEEK: Protein Pancakes

Enjoy these protein-packed pancakes. They are easy to prepare, made with no refined grains and use ingredients that have a long shelf- and fridge-life.

GettyImages-1179137591Ingredients

  • 1 cup oats
  • 1 banana (ripened)
  • 2 eggs
  • ½ cup egg whites
  • 4 tsp baking powder
  • Pinch salt
  • Cinnamon to taste
  • 1 scoop protein powder
  • 2 tbsp flax meal

Directions

  1. Mix all ingredients until no clumps exist
  2. Heat skillet or griddle on medium-high heat.
  3. Pour ¼ cup mix on skillet per pancake. Once the edges start to look dry and bubble, flip the pancake to cook for another minute.
  4. Serve warm with toppings of choice.

Pro tips: *Instead of syrup, try pan-searing frozen berries over medium-high heat and pour them over the pancakes!

*Once your bananas ripen, freeze them to use them for future recipes.

If you want more convenience, check out Kodiak pancake mix, Krusteaz pancake mix, or Kroger brand protein pancake mix. All have whole grains and packed with protein!

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If you have any other questions or concerns, please feel free to contact our Registered Dietitian, Sabrina Goshen by e-mail at SGoshen@nifs.org.

Topics: nutrition healthy habits calories meals meal planning

Meal Planning for Kids

GettyImages-526785155The kids and grandkids are home! With them being home, this means you are having to provide breakfasts and lunches. For those that relied on schools to provide these meals, this can be a stressor added to the day. Maybe your kids received meals for free or at a reduced price. Maybe you are being expected to work from home, all while attempting to help your kids through e-learning and cook them lunch. There are an abundance of reasons as to why this may be tough. You are not alone. We are in this together- as a community. We will get through this.

First, find some time to plan. Kids are used to having a structured plan during their school day- anything short of this will lead to stressed and irrational children (which makes your life harder). Make sure this plan includes when the kids will wake up, have breakfast, start school, get an hour of activity/play time, eat lunch, and conclude their school day. Knowing their schedule will help you prepare your schedule. Consider having your lunch break at the same time as theirs.

Second, plan for lunches and work with a "cycle menu." This means you determine 4-5 different lunches, then schedule one per day. Once you go through all 4-5, cycle back through them. This offers the kids variety but makes the planning, storage, and preparation easier on your part. To make it even easier, have the same meals they are having. There is no need for you to take time to prepare various foods.

Last, stick to the plan. Remember- you are in charge of WHAT and WHEN the kids eat; the kids are in charge of how much they wish to eat at a given meal.

If you are having a difficult time obtaining food for your kids, visit https://www.indy.gov/activity/covid-19-school-district-food-support. The IPS school district is providing ALL kids with free a breakfast and lunch until April 3rd (which will likely be extended). The meals are first come first serve and available to all children, regardless of school district. Follow the website above to find the nearest pick-up point.

Kid Meal Ideas

  1. Turkey + cheddar roll-up, frozen berries, yogurt, and trail mix.
  2. Hummus (can easily make homemade from canned chickpeas), pita bread, grape tomatoes, carrots, and grapes.
  3. Cheese quesadilla (made with whole grain tortillas), guacamole, salsa, strawberries.
  4. Broccoli mac and cheese (made with whole grain, chickpea, or lentil pasta), orange.
  5. Grilled cheese and low-sodium tomato soup.
  6. Homemade pizza on whole grain thin crust served with steamed veggie of choice.
  7. Tuna or chicken salad served on whole wheat crackers or bread, apple slices, carrots.
  8. Peanut butter and jelly (tip: make own “jelly” with smashed berries to reduce sugar) on whole grain bread, celery sticks, yogurt

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If you have any other questions or concerns, please feel free to contact our Registered Dietitian, Sabrina Goshen by e-mail at SGoshen@nifs.org.

Topics: nutrition kids menu planning

Nutrition Tips During COVID-19

GettyImages-11629356151. Stock up on nutritious foods from all food groups.
Think shelf-stable or frozen foods. Shelf-stable, nutrient-packed options include whole grain rice, chickpea- or lentil-made pastas, tuna, beans, nuts, legumes, protein pancake mixes, oats, nut butter, protein bars, low-sodium canned vegetables, and canned fruit in water. Frozen foods include pre-frozen bags of fruits, vegetables, and Greek-yogurt bars. Fresh options that can be frozen include sliced bananas, chicken, turkey, beef, seafood, bread, and tortillas. Eggs are also a great fresh option that keep well in the fridge for 3 weeks.

2. Fuel your body by eating regular, nutritious meals and snacks.
This will help to meet your caloric, vitamin, and mineral needs.

3. Stay hydrated
Drinking at least half your weight in ounces. If you have a fever, you will want to drink much more.

4. Have a menu plan
In case you do become quarantined or are socially distancing yourself, the plan should include enough daily meals and snacks to meet each family member’s caloric needs for 4-6 weeks. When planning those meals, try to incorporate all food groups into each day (vegetables, fruits, grains, dairy, and protein) and plan each portion size. Here is an example for 1 person:

  • Breakfast: ½ cup oats with ½ cup berries (use frozen), 2 tbsp peanut
    butter, and 1 tbsp chia seed
  • Snack: 1 granola bar with 1 hard-boiled egg
  • Lunch: Stir fry (use low-sodium canned vegetables or frozen vegetables,
    brown rice, and canned or frozen meat of choice)
  • Snack: 1 peanut butter and jelly sandwich (freeze bread, then unfreeze
    a loaf for each week) with 1 serving baked chips.
  • Dinner: ¾ cup chickpea pasta served with ¼ cup tomato sauce, 1 cup
    steamed vegetables (use frozen vegetables or fresh vegetables with a
    longer fridge life), and ¼ cup cheese (freeze shredded cheese then
    unfreeze as needed)
  • Dessert: 1 frozen yogurt bar

5. Seek community resources as needed. Many communities are coming together to help people obtain food. For Indy and surrounding communities, visit https://www.indy.gov/activity/covid-19-food-support , for food support initiatives.

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If you have any other questions or concerns, please feel free to contact our Registered Dietitian, Sabrina Goshen by e-mail at SGoshen@nifs.org.

Topics: nutrition meal planning viruses

Vitamin C: How Much and Which Sources Are Best for Boosting Immunity?

GettyImages-993119894During cold and flu season, we try to do all we can to prevent illness or speed up how fast we recover from illness. One such strategy many employ is the use of Vitamin C for a natural remedy. Several products are marketed as immune system boosters because they contain large amounts of Vitamin C. Do these products really work? We set out to investigate!

What Vitamin C Can Do for You

Vitamin C, also called ascorbic acid, is not made by our bodies. We must take in this vitamin in our diet. It is needed for not only immune function but also for these uses:

  • Form collagen (skin, tendons, ligaments, and blood vessels),
  • Repair and maintain bones and teeth
  • Heal wounds and form scar tissue
  • Aid in iron absorption

It can also help prevent cancer as an antioxidant by blocking damage that we are exposed to from air pollution, cigarettes, and UV rays from the sun.

Vitamin C deficiency is extremely rare today, but in the mid-1700s scurvy in sailors was very prevalent. Those at risk of low vitamin C intake are smokers, those with medical conditions that affect absorption (cancer cachexia), and individuals with little variety in their diets.

How Much Vitamin C Do You Need?

The recommended Dietary Allowance for men is 90 milligrams per day and 75 milligrams per day for women. Fruits and veggies are the best source of vitamin C—especially citrus fruits. It can be destroyed by heat, so cooking slightly reduces your intake. However, most of our best sources of vitamin C are consumed raw naturally, and we usually do not have to worry about this. To get a better idea of how to meet your daily requirement with food, here are the vitamin C contents of some common fruits and vegetables that are good sources:

  • Red bell pepper (½ cup, raw): 95mg
  • Orange, 1 medium: 70mg
  • Green bell pepper, ½ cup raw: 60mg
  • Broccoli, ½ cup cooked: 51mg
  • Cantaloupe, ½ cup: 29mg

In short, you can skip the megadoses of Vitamin C at the pharmacy.

Can Vitamin C Treat or Prevent the Common Cold?

In the 1970s, research was released that suggested Vitamin C could successfully treat or prevent the common cold. Several studies since then have been inconsistent and have resulted in some confusion and controversy. To date, the most compelling evidence comes from a 2007 study that showed preventative treatment in the general population did not affect cold duration or symptom severity. However, in the trials involving marathon runners, skiers, and soldiers exposed to extreme physical exercise or cold environments daily as well as the elderly and smokers, there could be somewhat of a beneficial effect. It was concluded that taking Vitamin C after the onset of illness did not appear to be beneficial. Furthermore, at doses above 400mg, Vitamin C is excreted in the urine. A daily dose in the 1000–2000mg range can cause upset stomach and diarrhea.

If you want the benefits of Vitamin C, it is best to consume the recommended Dietary Allowance daily, before the start of symptoms. Ideally, you will get Vitamin C from your food instead of a supplement; you will also get several other important nutrients in addition to your Vitamin C. Remember to make half of your plate fruits and veggies at every meal or blend up a quick smoothie for an easy on-the-go snack, slice up peppers and dip in hummus, or ask for extra veggies on that sandwich, pizza, or salad.

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This blog was written by Lindsey Hehman, MA, RD, CD. To learn more about the NIFS bloggers, click here.

 

Topics: nutrition healthy eating immunity vitamins supplements fruits and vegetables viruses Vitamin C

Intermittent Fasting for Weight Loss: Does It Work?

GettyImages-1059024598Did you know that losing weight was ranked one of the top New Year’s resolutions for 2020? That’s probably why everyone and their mother is on a diet of some sort. One that is trending, and probably one you have heard about, is intermittent fasting. Intermittent fasting has been around for quite some time but has gained popularity over the years. The question is: is intermittent fasting really effective for weight loss? Yes and no. Confused? Let’s dig in.

What Is Intermittent Fasting?

Intermittent fasting (IF) is an eating pattern that focuses on meal timing by cycling fasting and nonfasting periods. The eating pattern specifies timing of intake versus quality of food. Three popular methods of IF include the following:

  • The 16/8 method
  • Eat–Stop–Eat or Alternate-day fasting
  • The 5:2 diet

The 16/8 is the most common and entails 16 hours of fasting followed by an 8-hour eating window.

The Evidence of the Effects of Fasting

Several studies have explored the effect of intermittent fasting on weight loss. A 2019 study observed 332 overweight and obese adults. They compared weight loss and weight maintenance across three groups; week-on-week-off caloric restriction (a common IF method), continuous caloric restriction (the traditional daily calorie deficit), and the 5:2 IF method. Mean weight and fat loss at 12 months were similar across the three groups, and all groups saw significant weight loss.

Another study supported these results. Alternate-day fasting did produce significant weight loss, as did the control group who followed the traditional daily caloric deficit. A systematic review also showed that intermittent fasting (ranging from 3–12 months) produced weight loss as long as participants maintained a caloric deficit.

A common theme among all these weight-loss studies is that all groups, both intermittent fasting groups and traditional calorie-restrictive groups, maintained some type of caloric deficit, meaning they were burning more calories than they were eating (calories in < calories out/burned). So, it wasn’t intermittent fasting that produced the weight loss; it was the caloric deficit. Granted, intermittent fasting was a way some could sustain the caloric deficit. However, others reported more pronounced feelings of hunger when following IF, and some studies had significantly higher dropout rates in the IF groups due to people struggling to follow the method.

The Bottom Line

Weight loss requires a caloric deficit to work successfully. The method in which one obtains this caloric deficit and maintains the caloric deficit will vary. One method, such as IF, may work for one person and not work for another. No weight-loss intervention, IF included, is a one-size-fits-all.

If you are one who naturally fasts (for example, you don’t eat breakfast) or one who needs structure, intermittent fasting may be a solid approach to meeting your caloric deficit. If you are one who binges after a fast or struggles to make it through a fast, intermittent fasting is not for you. Stick with the traditional caloric-deficit approach.

Finding the Weight-Loss Method That Works for You

Back to those New Year’s resolutions: statistics show that only 8% of people who make resolutions achieve them. The biggest thing that goes wrong, at least for weight loss, is failing to make a sustainable plan—one that produces lifestyle changes. If the method for weight loss you are trying is not working for you and is something you can’t stick with, it’s time for a change. If you’re struggling to find your sustainable lifestyle approach, consider seeing a Registered Dietitian.

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

Topics: nutrition weight loss calories registered dietitian intermittent fasting fasting