NIFS Healthy Living Blog

NIFS would like to highlight Brian Kumle, one of the recent graduates from its 14-week Ramp Up to Weight Loss Program. This program provides individuals looking to lose weight with the extra tools that they need to take off pounds and keep them off—without compromising their health—by focusing on healthy eating, exercise, and accountability. The program includes one-on-one training sessions, coaching sessions, fitness evaluations, appointments with our registered dietitian, and guidance along the way. Read about what the program has done for Brian.

SHARE YOUR “STORY” OR A BIT ABOUT YOURSELF IN A FEW SENTENCES:

I’m a designer here in Indianapolis, originally from Leo, Indiana. I graduated from Herron School of Art and Design last year.

WHY DID YOU JOIN THIS PROGRAM?

I joined this program because, at the time, I was the heaviest and most out of shape I’ve ever been in my life. I was an athlete in high school and regret each day that I haven’t maintained a body even close to what it was. So I needed a change and to go outside my comfort zone.

SOMETHING YOU HAVE ENJOYED:

I really enjoyed the variety of the workouts and having a little fun doing them. I don’t respond well to being just ordered around, and Emily was very helpful in not only teaching me technique and purpose, but also maintaining a chill AND hardworking atmosphere.

SOMETHING YOU HAVE LEARNED OR SOMETHING THAT SURPRISED YOU:

Something that definitely surprised me was how much body fat I lost in just 14 weeks*. It wasn’t astronomical, but it was more than I expected.

FAVORITE EXERCISE FROM ONE OF THE WORKOUTS?

Love/Hate: The sled push or the medicine ball ab circuit was a love/hate relationship.

WHAT ACCOMPLISHMENTS HAVE YOU ACHIEVED DURING YOUR TRAINING PROGRAM (OR DO YOU HOPE TO ACHIEVE)?

I got a great start in losing the body fat and gaining a bit of muscle*. I also learned a ton of exercises that will definitely help me going forward and make working out exciting.

WHAT STRUGGLES HAVE YOU ENCOUNTERED? TIPS YOU HAVE LEARNED ALONG THE WAY?

Reverting back to old habits on the weekends and struggling to get the ball rolling again after that as well as having to work AFTER work. I learned that even a highly intense 30-minute workout is better than nothing, and that even if I can’t work out on a day, I can still control what I’m putting into my body.

HOW DO YOU STAY MOTIVATED?

Just thinking of what I will look/feel like in a month, 3 months, 6 months, a year if I keep working harder and harder. And, of course, looking in the mirror.

ANY OTHER THOUGHTS YOU WISH TO SHARE:

Just a lot of thanks for all the guidance and resources the program and Emily provided me. THANKS!

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

This blog was written by Emily O’Rourke BS, HFS, Weight Loss Program Coordinator at NIFS. To find out more about the NIFS bloggers, click here

Probiotics are live bacteria and yeasts that are good for your health, specifically your digestive system. These “good” types of bacteria help to keep your gut working properly.

Lately the nutrition benefits of probiotics have been everywhere, which means they are popping up in all types of food. So, what foods should you be choosing as a way to get in probiotics, and what exactly are they doing to keep you healthy?

What Probiotics Can Do for You

Probiotics help move food through your gut. They also help with diarrhea and lactose intolerance, for those people who have trouble digesting lactose, or milk sugar. Probiotics have also been found to help with irritable bowel syndrome and inflammatory bowel disease. 

More recent research has been going beyond stomach-related problems. Researchers have found probiotics can help with skin eczema, preventing allergies and colds, and oral health.

Which Foods Have Probiotics?

Most people think of yogurt as a food with probiotics, and this is by far the most common food choice. Yogurt would be an excellent addition to your diet not only because it’s a more gut-friendly food, but also because it is high in protein, calcium, and Vitamin D. Choose a yogurt that states it has live and active cultures. Other dairy foods that are a good choice for probiotics are buttermilk, kefir, and soft cheeses. 

If you want more options, consider these foods:

• Miso soup: This popular Japanese starter has more than 160 bacteria strains and can keep your digestive system moving.
• Sourdough bread: This type of bread is full of gut-protective probiotics. 
• Sour pickles: Choose naturally fermented kinds, where vinegar wasn’t used in the pickling. Without the vinegar, more good bacteria can grow and increase the digestive benefits.
• Tempeh: Made from fermented soybeans, this product can be used as a replacement for meat in meals. It is high in protein and is described as having a smoky and nutty flavor. 

Try incorporating some or all of these foods into your diet to start reaping the benefits of probiotics. 

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

Warm weather and sunny days definitely have me craving a fruit and veggie-packed smoothie first thing in the morning, no doubt about it. Full of fiber, plant-based protein, vitamins, and minerals galore, it’s pretty clear that drinking a smoothie is a guaranteed way to get in a nutrient-packed breakfast to start your day with healthy eating.

You can make your own recipes using these hints. Start with a liquid base like almond milk, coconut water, or coconut milk. Add in about a cup of your favorite frozen fruit such as strawberries, blueberries, or cherries. Next, I always like to add in half of a frozen banana for extra creaminess! Last, pick one or two of these super-food mix-ins to really take your smoothie to the next level. Trust me on this one! Your body (and your taste buds) will thank you.

Spinach: Greens are known for their serious antioxidant cancer-fighting superpowers as well as their high vitamin and mineral content. It’s no wonder your parents were always trying to get you to finish those greens with dinner. Well, adding raw spinach to your morning smoothie is a great (dare I say sneaky) way to enjoy these greens so you can reap the nutrition benefits of this delicious veggie. I promise, you won’t taste a thing. Try adding a large handful of raw spinach to your next morning blend.

Chia: It’s no wonder everyone is chatting about chia! Rich in plant-powered protein and healthy fats that help promote brain function and heart health, these little seeds pack so much! They create a gel-like consistency when added to liquid so they will thicken your smoothie right up. Try adding one tablespoon to a smoothie for a tasty treat.

Cacao: Rich in magnesium, iron, potassium, and antioxidants, cacao is the raw form of chocolate. That’s right, it’s healthy to have a chocolaty, rich smoothie for breakfast. One of my favorite combos? Almond milk, frozen banana, almond butter, a dash of cinnamon, and a tablespoon of this delicious raw cocoa powder. (And maybe a handful of spinach!) 

Coconut water: Drinking coconut water is a great way to hydrate and start your recovery after a tough workout. It is lower in calories than most sports drinks and contains no artificial ingredients or added sugars (just be sure to read the label), which makes it perfect for restoring your hydration levels the way nature intended. Use about a cup of coconut water as the liquid base of your smoothie to give your body a natural electrolyte boost after your morning sweat session.

Avocado: Do you LOVE super-creamy smoothies? If so, avocado is the superfood add-in for you! Adding a quarter of an avocado to your smoothie not only gives you a boost of fiber, monounsaturated fats, and potassium; but it instantly turns your smoothie into a thick and creamy milkshake. Milkshake for breakfast? Oh, yes!

This blog was written by Tara Rochford, contributing writer, group fitness instructor, and author of Tara Rochford Nutrition.

Picture this for a minute, if you are so kind to indulge me. It is 7am on any given Monday, and you hop out of bed, just realizing that you are late for your morning rituals (probably because you hit the snooze seven times). You rush to get ready for work, dress quickly, and run out the door just as fast (skipping breakfast in the process).

You run into the office and jump right into the stress that is referred to as “Monday,” trying to feel as if you have caught up to the day, but you really haven’t. You bust butt all day to get things done hour after hour until your weekday is complete. Then, it is off to the gym to brutalize your body, performing the latest and greatest YouTube training session that results in you lying flat on your back, defeated.

But you forgot one thing: You forgot to eat! Or, you stopped by the nearest vending machine or drive-thru, leaving you feeling like crap and tired, so you can dart home to crash so you can start the cycle all over again tomorrow. Or, you got home and ate everything but your hand because you were so ravenous you couldn’t be stopped. These scenarios are not going to lead to positive balance of your life, and certainly will not provide the health and fitness goals many of us are after.

Sound familiar? I hope not, but for a lot of people it probably does. Due to lack of planning and preparation in the scenario above, the individual described is starving and doing some pretty big harm to both the physical and mental being. You can get back to healthy eating by adopting a practice affectionately known in my house as “Binge Cooking,” or weekly food prep. This usually is completed on a Sunday, and takes only a few hours of the day, especially if you streamline the process and have a solid plan of attack.

The ultimate goal of binge cooking is to ensure ample food to cover you throughout the week. You will find that in doing so, not only will you be eating so much better (which is step 1 in any fitness and health-related goal), you will create more balance and find a lot more extra time to focus on bigger and brighter aspects of your life.

We will cover more of this balance-creating blueprint in future posts; now let’s talk cooking! Here are some tips that will make your weekly food prep go much smoother and quicker and be much more enjoyable!

Get Your Mind Right

You have to believe that this is a great opportunity to be healthy and create positive change in your life. If you enter this process feeling it is only a chore, the chance of you faltering and giving up increases exponentially! And I bet your food won’t taste as good, either!

Get the Menu Planned

Know what you want to eat, and what will be the most appropriate for you to eat for each meal, before starting your cooking. Of course this will ensure that you will have food for each meal, but it will also make the cooking process more efficient. You can be doing two things at once, or cutting up everything at once instead of hopping all over the place. Have a plan, and work the plan.

Get the Food

You can’t cook without food, so make it a priority to hit the grocery store and pick up the supplies you will need. I am not going to tell you what to pick up, but I would recommend choosing whole foods as your staples and staying away from processed items. Have your list handy so you don’t forget anything, or pick up items you don’t need.

Get the Right Hardware

Great cookware is awesome to have available, but really anything will do; just have the necessary tools ready to go. Referencing your menu and food list will point you in the right direction as to what you need to prepare all of your food choices. Have it ready, and be ready to use it!

Get the Proper Storage

After all the prep work and cooking are complete, you are going to need to store the food so it is ready to go when you are. Think individual portions when loading your storage containers for all of your meals. With that being said, because portion sizes tend to be too large for most, have more small containers than large. It will help keep you on track as well as make storing and carrying easier. Spend some time on this step; it will be one of the most important!

Get Help

If you are thinking to yourself, “This all sounds great for you, but you don’t have any kids.” You are right, I don’t. Make them part of the process. From the get-go, they can help you plan the meals, go shopping with you, and help prepare and store the wonderful foods you have created together. There are some huge positives happening there: learning about proper nutrition, budgeting, being amongst other humans, and most importantly spending time with the people you care most about.

I think the tried-and-true saying works best here, and that “failing to plan is planning to fail.” Take some relatively easy steps to ensure your nutrition stays the course throughout the week (and weekend, for that matter). You will find when you plan well for the big things, such as your nutrition, the smaller things will take care of themselves. When attempting to create some balance in your life, tackle the big things first!

This blog was written by Tony Maloney, Health Fitness Specialist and Fitness Center Manager. To find out more about the NIFS bloggers, click here.

There are so many nutrition bars out there that I am sure it can be a challenge to pick one that is the best. So how do you know if the bar you are choosing is the healthiest option for you? With anything, when it comes to your food and nutrition, the key is moderation and balance. You should be choosing a bar that you like the taste of and that works for your schedule and habits.

The goal is to try to eat as many whole, fresh foods as possible and decrease the packaged foods with a giant ingredient list of things you might have trouble pronouncing. However, these bars can be a nice backup to keep in your purse, car, gym bag, or desk drawer for those times when you need fuel and don’t have other options. 

Here is a good rule of thumb to follow when it comes to these convenient bars:

Protein: Choose one with at least 5 grams and no more than 15 grams. This will help keep you full, and protein is what makes these bars have more staying power than a regular granola bar or candy bar. Too much protein will make the bar have an unpleasant taste, or more ingredients will be added to cover the added protein taste. Also, this bar is intended to be a snack to hold you over until mealtime and not replace the quality protein you should be getting from meals.

Fiber: Choose one with more than 3 grams. Fiber is another thing that will help to keep you full, so choosing a bar with staying power will help keep you satisfied until your next meal. 

Fat: Choose one with mainly heart-healthy fat. Check the label and make sure the saturated and trans fat content is low and the majority of fat is coming from mono or polyunsaturated fats like you would find in nuts. 

Carbohydrates: Choose one with mostly whole grains and 15 grams or less from sugar. This can be tricky because a lot of bars have added sugar to make them taste better. Try to steer away from the ones that are a fancy candy bar and choose one that is lower in sugar.

Here are a few bars that meet these requirements:

• Luna Bar 
• Clif MoJo Bar 
• Lara Alt Bar 
• Kind Bar
• Bear Naked

Was your favorite not on the list? Or did it not meet the requirements? Remember, if you are choosing a nutrition bar occasionally, then it can fit into a balanced diet!

If you have nutrition-related questions or simply struggle to incorporate proper dietary habits into your lifestyle, a Personal Nutrition Coaching (PNC) session may be for you!

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

Water is everywhere but where you need it: inside your body. Do you ever check to see how much water you actually consume a day? How much do you need? The old adage “8 times 8 ounces a day” (or 64 total ounces) is off. Just like everything we know about different body types and metabolism, the amount of water each of us needs will vary. It makes sense that in hot, humid conditions you will sweat more, thus needing more hydration. But do you realize that your hydration levels will dry up in the dry, cold weather of winter, too?

To get a good idea of how much water you need, take your body weight and try to consume that many ounces of water a day. Yes you can count the coffee and tea you drink, but remember that the caffeine will cause you to lose more water. You may be saying, “YIKES, that’s a lot!” But look at the questions below. If you answer yes to one or more, you need to be paying more attention to the amount you take in.

1. Do you talk a lot during your day?

That takes hydration. Since your brain is about 75 percent water, you need adequate water to fully function.

2. Are you stuck in a weight-loss plateau or have found you cannot budge the scales?

Try drinking more water to get your body functioning smoothly, breaking down fat for energy after your tough interval workout, and helping to rebuild the muscles you broke down. This beats your dehydrated body slowing your metabolism and making weight-loss more frustrating than ever.

3. Do you get hungry soon after eating?

It could be hydration issues (it could also be a gluten crash, but we’ll leave that for another day). As you eat protein-rich foods, your body needs more water to break down the protein, so be sure to add more water as you add more protein to your diet.

4. Do you get headaches after a long, stressful, busy day?

Try drinking water to help alleviate your pain. This may be your body telling you that you are dehydrated. See this article about a study that shows how your brain is much more efficient when you drink enough water.

***

As you increase your water consumption, of course, you will need to make numerous trips to the restroom, but your body will realize you are doing a good deed for it and adapt. That is more proof of what marvelous machines our bodies are.

You can see what water can do for you to enhance your body’s efficiency and smooth running. If you are looking to slim down, improve both brain and body performance, and help ward off disease and bugs, add more water to your day.

This blog was written by Kris Simpson, NIFS Small Group and Personal Trainer. To find out more about the NIFS bloggers, click here.

Have you been considering a vegetarian diet? Approximately 3.2% of the American population currently follows a meat-free diet, with 0.5% of those following a vegan diet, which includes no animal products at all. This is very small when compared to India, where an estimated 42% of the population follows vegetarianism.

So why would you consider going vegetarian? There are many reasons, but the most popular are for health reasons, to help preserve the Earth’s natural resources, and for animal rights.

Essential Nutrients for Meat-Free Meals

When some individuals decide to eliminate meat and other animal products from their diets, they might not be getting all of the essential nutrients that are important. So here are some nutrients to make sure you are getting in to guarantee your diet is balanced.

• Protein: Essential for growth and maintenance. Food sources include beans, nuts, nut butters, peas, and soy products (tofu, tempeh, veggie burgers). Milk products and eggs are options for lacto-ovo vegetarians.
• Iron: A primary carrier of oxygen in the blood. Food sources include iron-fortified cereals, spinach, kidney beans, black-eyed peas, lentils, turnip greens, molasses, whole-wheat breads, peas, and some dried fruit (apricots, prunes, and raisins).
• Calcium: Important for building bones and teeth and maintenance of bone strength. Food sources include fortified breakfast cereals, soy (tofu, soy-based beverages), calcium-fortified orange juice, and some dark green, leafy vegetables (collard greens, turnip greens, bok choy, and mustard greens).
• Zinc: Necessary for many biochemical reactions and helps the immune system function properly. Food sources include a variety of beans (white beans, kidney beans, and chickpeas), zinc-fortified breakfast cereals, wheat germ, pumpkin seeds, and milk products for lacto vegetarians.
• Vitamin B12: Necessary for cell division and growth, and strengthens the immune system. Food sources include milk products, eggs, B12 fortified foods (breakfast cereals, soy-based burgers, veggie burgers, and nutritional yeast).

Additional Recommendations for Vegans

Vegans who do not have fortified foods and ovo-vegetarians who do not have fortified milk substitutes should consume the following daily:

• 3 to 5 teaspoons vegetable oil (for calories and essential fatty acid)
• 1 Tablespoon blackstrap molasses (for iron and calcium)
• 1 Tablespoon brewer’s nutritional yeast for B vitamins, especially riboflavin and B12

Build Meals Around Low-Fat Proteins

Some final advice is to build meals around protein sources that are naturally low in fat, such as beans, lentils, and quinoa. Don’t overload meals with high-fat cheese to replace the meat.

Many foods that typically contain meat or poultry can be made vegetarian. This can increase vegetable intake and cut saturated fat and cholesterol intake. A variety of meat-free products look (and may taste) like their non-vegetarian counterparts, but are usually lower in saturated fat and contain no cholesterol.

Most restaurants can accommodate modifications to menu items by substituting meatless sauces, omitting meat frm stir-fry dishes, and adding vegetables or pasta in place of meat. These substitutions are more likely to be available at restaurants that make food to order.

To find out more about personal nutrition coaching at NIFS, follow this link. If you would like to schedule a personal nutrition consultation to help you decide whether switching to a vegetarian diet is the right choice for you, contact me at amitchell@nifs.org.

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

For people new to fitness, creating a healthy body image can be as challenging as creating a workout or diet plan. What do we consider healthy and why?

Unfortunately, for the majority of our lives, Americans have been shown and told through various media what it means to be healthy. This heavy load of misguided information can lead individuals down the road to anorexia, depression, low self-esteem and unhealthy choices. The obsession with body image can be overwhelming, but with good advice, a smart goal set in mind, and a positive attitude, you may have a clearer path to fitness prosperity and healthy living.

Change Your Attitude

As cheesy as it may sound, the first thing you will want to do to reprogram your outlook is to list a minimum of 10 good things about yourself that have nothing to do with appearance. Then set some realistic goals, keeping in mind that you should not compare yourself to others in that we are all given a completely unique set of DNA and are different. Fad diets only work in the short term, provide little to no answer and can compromise your health by creating a “yo-yo” effect.

Tools for Getting Started on Your Fitness Journey

In moving forward with your program, there are some tools that can be very effective and healthy to get you on your way. For individuals wanting to know how many calories they should consume in a day, there is the Resting Metabolic Rate test (RMR for short). The RMR test can tell you if your calorie intake is too much or too little for what your body and goals require.

For the scale obsessed, I suggest a much healthier option, the BodPod, which measures body fat percentage and composition. Your body composition is linked to health; risky high body fat percentage is linked to various health issues such as heart disease and diabetes.

Yet another option could be meeting with a registered dietician (RD). An RD is educated and trained to help you excel in your goals using wiser diet and nutrition choices, along with exercise. Find out more about NIFS nutritional coaching options.

With all the pros of having a positive body image, including improved self confidence, lower stress and a healthier body, the only question is, “Why didn’t I start sooner?” Your first step to fitness prosperity lies right in front of you. Take a chance with a new outlook and just be you.

Start your new journey right with a free fitness assessment at NIFS.

This blog was written by Thomas Livengood, NIFS Health Fitness Specialist. To find out more about the NIFS bloggers, click here.

If you are like most people, as soon as the fall season arrives, it’s time to get your annual flu shot. This is definitely recommended; however, can you also choose certain foods to help fight off influenza? What you eat can help lower your chances of catching that nasty bug.

Here are some foods and drinks to fill up on:

• Green tea: Green tea is packed with antioxidants. Sip it hot or cold throughout the day to help keep illness away.
• Sweet potatoes: This bright-orange food is packed with Vitamin A to help keep at bay the free radicals that can threaten to weaken your immune system. Pop a sweet potato in the microwave for 7 minutes for a quick and easy addition to lunch or dinner.
• Yogurt: Yogurt naturally contains probiotics that help to keep your immune system healthy and strong. It’s such an easy and filling snack to grab or use as a substitute for sour cream, mayonnaise, or cream in any of your high-fat recipes. (See some tasty Greek yogurt recipes here.)
• Tuna: Tuna is an excellent source of selenium and Vitamin D, which helps protect cells from free radicals and improve your immune system. Try mixing a pouch of tuna with some plain Greek yogurt and place it atop a bed of leafy greens.
• Mushrooms: Mushrooms are rich in selenium. It has been found that low levels of selenium in your body increases your chance of getting the flu. Chop them up and add them to a pasta dish, salad, or soup.
• Peanuts: This tasty snack is full of zinc, which helps keep your immune system working properly. A handful is the perfect amount to grab for an afternoon snack or to throw in a stir-fry at dinner.
• Water: This essential nutrient keeps the body running efficiently. Getting fluid in various forms such as tea, 100% juice, coffee (preferably decaffeinated), and water-filled foods such as fruits and vegetables all counts toward filling your hydration needs.

With most things, a balanced diet is the key. A diet high in a variety of produce, lean meats, whole grains, and low-fat dairy, along with moderate exercise, adequate sleep, and minimal stress, contributes the most to well-functioning immunity and faster healing if the flu does strike. Incorporate the above foods but continue to work on overall balance to your life.

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

One of my favorite holiday traditions is making fabulous treats and snacks for friends, family, co-workers, and neighbors. Entire days are spent baking in the kitchen, and the best part (after sampling the treats first hand) is hearing how great everything tastes. Little do they know that with just a few simple tweaks, those cookies and candies can be dramatically lower in fat and calories. Here are a few easy ways to tweak your recipes for healthy eating.

Reduce

Many recipes call for an amount of sugar or fat well above the amount needed for taste and texture. Try reducing these ingredients by one-third or one-half when making your recipe. Also, by using nonstick pans and cooking spray, you can reduce the oil or butter on baking sheets and pans.

Substitute

There are healthier alternatives to use without compromising taste. Give the following substitutions a try.

• Eggs: For every egg, use two egg whites or 1⁄4 cup egg substitute. Egg Beaters and other substitutes can be found in the dairy/egg section of the grocery store. You can also make your own version of egg substitute: 6 egg whites, 1⁄4 cup nonfat dry milk, 1 tsp. oil, and 6 drops of yellow food coloring. Refrigerate for up to one week.
• Whipped cream: Make your own! Beat together 1⁄4 cup ice water and 1⁄4 cup nonfat milk powder until thick. Add 1⁄4 tsp. vanilla, 2 tsp. lemon juice, and 1⁄4 cup sugar. Another option is vanilla nonfat yogurt.
• Baking chocolate: Use 3 Tbsp. cocoa powder for every ounce of baking chocolate.
• Applesauce: Rather than using all of the oil, margarine, or butter in baked goods, substitute a portion with applesauce. For example, instead of 1⁄4 cup oil, use 2 Tbsp. of oil and 2 Tbsp. of applesauce. The applesauce provides moisture, but you still have the benefits of the fat in the oil and save 230 calories and 28 grams of fat.
• Prunes: For your best baked chocolate recipes, try baby food prunes as a fat replacement. They retain moisture and add to the color. Substitute the same amount as in the recipe, or try replacing with a portion of the prunes.

For some ideas of healthier cocktails to go with your baked treats at holiday parties, see this post.

Whatever you decide to bake or eat this holiday season, just remember moderation. Enjoy one or two cookies, not the whole batch! Happy holidays and happy baking!

Learn more about Nutrition and Wellness services at NIFS.

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