NIFS Healthy Living Blog

While crunches do strengthen core muscles (including abdominals and hip flexors), they do not give you a 100 percent guarantee of having six-pack abs. You need to treat abdominal muscles like other muscles, they will naturally get stronger (along with the rest of your body).

You may say, “Thomas, I was born without abdominals, HELP!” Rest assured, you have abdominal muscles; they are most likely there or else you would not be able to get out of bed, walk down the hallway, or anything else, for that matter. To get the abs to show, you need to burn more calories than you consume through exercise and nutrition. This can be done in various combinations, but the best results come when you are doing sensible workouts and eating sensible meals day in and day out consistently. In doing this, you will see overall body fat loss, resulting in your muscle definition being more transparent.

Challenge your core in new ways. Increase intensity rather than reps (20 reps per set is normal), and try new exercises and tools to keep your workout fresh. Remember, to see the results you want to see, focus on nutrition every day and have a well-rounded game plan in the gym. Contact a registered dietitian at NIFS to get more information on proper nutrition and a fitness specialist to prescribe new, challenging core exercises.

Need help getting started? Schedule a free fitness assessment today and we'll help get you started on a fitness routine that works for you.

Evolve and rejoice,

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

Another year of Slim-It to Win It and team “Tank the Plankers” are holding strong! Five of the biggest highlights for the team are the following:

• Over half of the team has 100 percent attendance.
• Everyone can hold a plank for at least 45 seconds.
• Everyone has completed their food logs and made adjustments according to Angie’s feedback.
• Everyone has completed their Functional Movement Screen and started completing their correctives.
• Everyone has a great attitude every day.

Along with all of these great things, the team has completed  a wide variety of workouts successfully. One workout that was recently completed was the Partner 100 workout using the  TRX. The workout runs as follows. One partner completes one lap around the indoor track while  the other counts up to 100 reps of the exercise before proceeding to the next one. The exercises completed are listed here:

• 100 TRX Chest Press
• 100 TRX 2-count Mountain Climbers
• 100 TRX Rows
• 100 TRX Squats

Although it was a very challenging workout both mentally and physically, everyone conquered it and even had a little energy left at the end to finish up with a sled push relay on the sprint lanes!

I will be sad once the program concludes because I feel very privileged to have the opportunity to work with this fun and hardworking group twice a week, but I also cannot wait to see how much progress they have made with all of their health and fitness goals going into this program.

KEEP UP THE GOOD WORK, PLANKERS!

Training with a group is a proven strategy for sticking with a workout routine and is more economical than one-on-one training. If you are interested in trying a small group or large group training session contact Tony Maloney today to get started!

This blog was written by Stephanie Kaiser, NIFS Heath Fitness Instructor. Learn more about the NIFS bloggers.

Fit & Forty+ (Fabulous) Series—Eat Right to Feel Right

In this video, I have asked our resident dietitian, Angie Scheetz, to give us some tips on getting your metabolism revved up. We look at how to fuel your body in the morning as well as pre- and post-workout.

Further Nutrition Tips to Boost Metabolism

1. Eat every 4 to 5 hours. If you are eating more frequently, it makes your metabolism constantly have to work to break down fuel. This helps to keep it working optimally, as opposed to going long times in between meals.
2. Eat more nutrient-dense foods. Your body naturally burns more calories when you eat foods that are more challenging to digest. For example, an orange takes more effort from the metabolism to break down than a glass of orange juice. The more effort it takes and the longer these items stay in your body, the more calories are burned, which keeps the metabolism revved! Choose more high-fiber food more often to keep your metabolism working.
3. Drink plenty of fluid. If you get the slightest bit dehydrated, your metabolism drops by 3 percent. By making sure you are taking in plenty of fluid, especially calorie- and caffeine-free liquid, you can keep the metabolism working well. Foods high in fluid like fruits and veggies can also contribute. The best way to guarantee that you are hydrated is to check the color of your urine. After you go to the restroom for the second time during the day, it should be pale to clear.

Check out Angie’s blog on what a healthy lunch includes.

Food and Diet Myths

Lastly, Angie is going to dispel a few food and diet myths:

1. Late-night eating has to be avoided; eat no later than 7 p.m. Your metabolism does not “shut off” after 7 p.m. However, this is when most of our mindless eating occurs. Instead of reaching for the salty or sweet snacks late at night, stop and think, “Am I truly hungry?” If the answer is yes, choose a reasonable snack between 100 and 150 calories. If the answer is no, have some water or hot tea, or distract yourself by brushing your teeth, doing a crossword puzzle, or getting up and taking a lap around the house.
2. Supplements/fat burners really help you lose weight. Supplements and fat burners are not regulated by the FDA. These products can potentially be very dangerous and there is no research that supports that they work. Instead, focus on a balanced diet with exercise to get the results you want. If you want to check to see whether your current supplement has been tested, go to the U.S. Pharmacopeial Convention website to see whether it has been evaluated.
3. Women need protein only if they are body builders. Everyone requires protein after strength training, even if you are just toning up. The recommendation is 7 to 10 grams of protein within 30 to 60 minutes of the resistance training. Reach for a glass of low-fat chocolate milk, a Tablespoon of peanut butter on an apple, or a container of Greek yogurt to get in the ideal amount!
4. You cannot indulge in your favorite foods if you want to lose weight. All foods can fit into your diet if you are trying to lose weight. The key is balance. Get in your recommended servings of fruits, veggies, whole grains, lean meat, dairy, and healthy fats each day and there will be room for the occasional treat. For most women this is around 150 calories per day, and for men it is around 250 calories. Make sure to get your base needs met first and then splurge on a favorite dessert or snack. Go to Choose My Plate for a personalized plan.
5. You can never eat out if you want to lose weight. Most restaurants are attempting to offer healthier options for diners. It is up to you to choose these options! When dining out, remember to balance your plate. Half of it should be filled with fruits and non-starchy vegetables, one quarter with lean protein, and one quarter with grain and starchy veggies. This can be accomplished at all dining-out establishments. Remember portion control, too! Take some home or share with someone to keep portions in check. Use an app or website such as My Fitness Pal to look up the calories before ordering.

If you have just joined this series be sure to go back and read all the blogs. Including:

Getting Started

Foam Rolling and Increasing Your Range of Motion

Need help planning proper dietary habits into your lifestyle? Schedule a Personal Nutrition Coaching (PNC) session with Angie today!

This blog series was written by Kris Simpson BS, ACSM-PT, HFS, personal trainer at NIFS. If you have questions about something in this series or would like to schedule an appointment with Kris please contact her at 317-274-3432 or email. To read more about Kris and NIFS bloggers click here.

It's time to get ready for the fourth annual NIFS Slim It to Win It program! For those of you who have never participated in Slim It before, or those of you who have loved it so much in the past that you keep coming back, 2014 is your year to use this program to help reach your fat-loss goals, like so many others:

“I was told I had a pre-diabetic condition. The first year I participated in the "Slim It" program I lost 15 pounds and dropped 5 points in the BOD POD. This year I lost another 5 points.”*

***

“Christmas vacation I went a little overboard. I decided it was time to get back to it and get into shape.”

***

“I finally fit into pants I have not worn for 2 years. I also never take naps anymore. It is quite amazing what eating right and working out will do for your self-esteem.”*

***

Slim-It is a 10-week group training program and competition geared toward fat loss. The top team, top male, and top female winners receive a 3 month FREE membership to NIFS!

What Slim It to Win It Includes

The program includes the following:

• Pre and post BOD POD analysis

• Contact with Registered Dietician Angie Scheetz

• 20 group training sessions at NIFS with a Health Fitness
  Specialist geared toward weight loss

• Team relay during week five of training

• Grand Finale with food, fitness, and awards

• Weekly newsletter with helpful success tips

• Program t-shirt

A pre- and post- BOD POD test is required for each participant. Along with your pre BOD POD, you will be given a three-day food log to complete prior to your first week of training. Your coach will submit your food log to the Registered Dietician, who will give you some general feedback and tips for success. Along with this, she will contact you once during the duration of the program to check on your progress and answer any of your questions!

Important Dates

Visit the service desk between January 27 and February 6 to sign up for the program this year. There will be eight teams with a maximum of 15 people per team. Spots will fill up fast, so be sure to sign up early! Team training sessions will be twice a week beginning February 10 and ending April 18.

Don’t miss this opportunity to enjoy a fun fitness atmosphere with a group of individuals with the same goals as your own!

Visit the NIFS website for more information about all of the upcoming NIFS programs for 2014. We look forward to having you as a part of another successful program this year!

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

This blog was written by Stephanie Kaiser, NIFS Health Fitness Specialist and coordinator of the Slim It to Win It program. Meet our bloggers.

We have all heard the statistic that the average person gains 7 pounds between Thanksgiving and New Year’s. This is somewhat exaggerated; the actual number is a 1-pound weight gain. However, this pesky 1 pound usually hangs on year after year, so over 10 holiday seasons that is a 10-pound gain! The goal during this time of year is to maintain your weight, which is definitely a challenge with all of the extra food gatherings.

7 Tips for Holiday Eating

Here are some tips to help survive the holiday parties and make sure
your weight is the same on January 2 as it was on November 28.

1. Restrict the number of alcoholic drinks at holiday parties. At a minimum it is 100 calories per drink, and depending on what you are choosing, can be as high as 400 (eggnog!). The recommendations are one drink per day for women and two drinks per day for men. Instead of adding all of the empty calories from alcohol, save those calories for filling food!
2. Have just single servings of your favorite foods. If you are super excited to have a food that comes around only once per year, enjoy every last bite of the single serving, wrap up some and enjoy it the next day, too.
3. Don’t skip meals to “save room” at the party! This can lead to out-of-control eating. Instead, make sure to have balanced meals and snacks throughout the day, aiming for fruits, veggies, lean protein, whole grains, and low-fat dairy. You can even grab a snack before the party to help with the desperation eating. An apple with peanut butter, Greek yogurt and fruit, or a stick of string cheese with a handful of nuts would be a perfect filling and nutritious snack option.
4. Be sure to drink plenty of water throughout the day and at the party. This can help keep you full; and if your hand is already occupied with a beverage, it will be more challenging to reach for the food!
5. Remember that you can have some foods all year long, such as crackers, cheese, and pretzels. Choose the foods that are the most interesting and unique, and come around only once per year. Then frame it positively and say, “I want to save my appetite for the best” instead of “I am not allowed to eat these foods.”
6. Repeat these words: “No, thanks, on the seconds. It was delicious, but I have had enough.”
7. Instead of focusing on the food, put effort into enjoying the people and conversations, and really connecting.

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

The holidays are known as a time of temptation, bustling around, and busy schedules. It’s part of what makes me love the holiday season so much. Despite the cheerful feelings in the air, many times when we get busy, nutritious foods and regular exercise are the first things to go!

I can definitely relate to feeling the holiday rush and not knowing where or when to fit in my healthy lifestyle. I also know that with a little pre-planning and a conscious effort put into my food and exercise routine, I feel much happier overall and I am able to enjoy fun holiday events even more! Whether you are attending holiday parties, working long hours, or enjoying your child’s holiday performance, it’s still important to make time for health.

Here are my six tips for staying healthy during the busy holiday season.

1. Schedule the Appointment

At the end of the weekend, I like to take out my planner and write down my workouts where I have time available (in ink!). This allows me to know ahead of time I have an appointment. And just as if I were meeting with someone for business, I don’t want to miss it or be late. Looking at my time day by day, and sometimes hour by hour, makes the busy schedule seem a lot more manageable and allows me to find empty time pockets that I can fill if necessary.

2. Make It a Tradition

A couple of years ago, I signed up for my first Thanksgiving morning run and it was a blast! There were tons of crazy costumes, families, and runners of all experience levels participating. The atmosphere was so happy and inviting! Having the race to look forward to kept me on task for the month of November, as I knew I needed to stay in shape to complete the race and feel good the rest of the day. I enjoyed the race so much that I have signed up for a race every year since, and now I am getting my family involved!

3. Cook in Batches

Make batches of healthy meals and snacks at the beginning of the week so you aren't tempted by holiday treats at all times. I make this a habit even when it’s not the holiday season. It could be as simple as roasting extra veggies, cooking extra chicken or fish to throw on salads, or making sure all of your produce is clean and cut so you can grab and go at any time. Holiday treats are part of the season, so enjoy them, but don’t shape your entire holiday diet around them.

4. Combine Workout with Work

I know how it feels to have a big exam coming up that consumes every thought in my head, or extra work that needs to be completed away from the office. Having things like this on my mind have made me feel guilty about taking the time out of my schedule to get some physical activity in. Luckily, I have found a way to squeeze in some extra work while getting my exercise in. Read your notes while riding a stationary bike, running on the treadmill, or using the elliptical. It may not be your preferred mode of activity, but it is still movement. Combining the two things on your to-do list will hopefully give you a little break in your schedule so you can spend your spare time celebrating rather than at the gym.

5. Pack Your Bag

Preparing for the next day the night before helps me stay focused and not miss any appointments I may have coming up, and that includes my workout appointment with myself! I pack my entire bag the night before so I can get up early to work out before my day starts or hit the gym right after work—if you are lucky, squeeze it in during lunch! No matter what, your bag will be packed and ready to go, leaving you with no excuses.

6. Find a Workout Buddy

Having a partner in crime for any activity makes it more enjoyable, and the same is true with working out! Another option is to attend a group class. Meeting the others in the group will help hold you accountable for showing up each day. They will help motivate you during the workout, too!

If you need some extra motivation, NIFS offers Group Training classes throughout the week to keep you on track during the holidays!

This blog was written by Tara Deal Rochford, NIFS Membership Manager and a group fitness instructor. Author of Treble in the Kitchen. Meet our other NIFS bloggers.

We have all heard about holiday weight gain from eating too much of those delicious celebratory foods. However, a lot of the foods that we typically only see around this time of year can be very good for us. Here are some superfoods and recipes to incorporate into your annual holiday feasts!

Brussels Sprouts:

• Loaded with 15% of your RDA for fiber to help keep cholesterol low.
• Lots of cancer-fighting antioxidants like Vitamins C, E, and A.
• Contain one-third of the inflammation-reducing omega-3 fatty acids your body requires per day.
• Over 200% of the RDA of Vitamin K, which is essential for proper brain and nerve function.

Pomegranate:

• May help keep plaque from forming on artery walls.
• Antioxidants in it have been found to slow prostate cancer growth.
• Improves blood flow to the heart and reduces the risk for heart disease.

Brussels Sprouts with Pomegranate and Bacon

Makes 3 to 4 side-dish servings

5 to 6 cups Brussels sprouts (about 1.5 lbs.), cleaned and quartered

2 slices turkey bacon or center-cut bacon, cut into small pieces

¼ cup pomegranate seeds

¼ cup pecan halves, roughly chopped

⅛ to ¼ tsp. sea salt and pepper, depending on preference

1. Begin by cooking the bacon over medium-high heat in a large skillet.
2. Once the bacon is almost all browned, add the Brussels sprouts. Cook and stir at least once a minute. When most of the Brussels sprouts have browned a little bit and are softened
   (about 5 to 7 minutes), pour into pomegranates and pecans.
3. Add salt and pepper.
4. Cook the entire mixture for another 2 to 3 minutes.

(Recipe from www.eatliverun.com.)

Turkey:

• Lean source of protein with all of the essential amino acids.
• Contains selenium, which is helpful in thyroid and immune system function.
• Is a good source of Vitamins B3 and B6.

Turkey Pot Pie Soup

Makes 8 servings

¼ cup flour

2 cups turkey stock

4 cups fat-free milk

2 large celery stalks, chopped

1½ cups chopped onion

8 oz. sliced mushrooms

Fresh ground pepper

2 TB. chopped parsley

8 oz. frozen peas and carrots

1 tsp. turkey bouillon (or more to taste)

2 medium (12 oz. total) potatoes, peeled and cubed small

16 oz. cooked turkey breast, diced small or shredded

1. Create a roux by combining ½ cup of the cold broth with flour in a medium bowl and whisk until well blended. Set aside.
2. Pour remaining broth and milk into a large pot and slowly bring to a boil. Add celery, onion, mushrooms, parsley, fresh pepper, frozen vegetables, and salt and return to a boil.
3. Partially cover and simmer on low until vegetables are soft, about 20 minutes.
4. Remove lid, add potatoes, and cook until soft, about 5 minutes.
5. Add turkey, and slowly whisk in roux, stirring well as you add.
6. Cook another 2 to 3 minutes, until soup thickens.
7. Adjust salt and pepper to taste and serve.

(Recipe from www.skinnytaste.com.)

Sweet Potatoes:

• Rich in beta carotene and meet the daily requirement for Vitamin A.
• Provide one-third of your daily dose of Vitamin C.
• Packed with fiber to help keep you full.

Sweet Potato Casserole

Makes 12 servings

1 lb. cooked, mashed sweet potato

½ cup orange juice

½ cup sugar

½ teaspoon vanilla

2 egg whites

Topping:

½ cup brown sugar

2 tablespoons flour

2 tablespoons butter

1. Mix orange juice, sugar, vanilla and egg whites. Add to sweet potato.
2. Place sweet potato mixture in a casserole dish.
3. Mix topping ingredients until mixture is mealy. Spread on top of potato mixture. Sprinkle 1 cup of chopped pecans on top (optional).
4. Bake at 350 degrees for 30 to 40 minutes.

Pumpkin:

• A serving contains more than 200% of the RDA of Vitamin A, which helps with vision.
• Loaded with the antioxidant beta carotene, which is a cancer fighter.
• Plenty of potassium to aid in the body’s electrolyte balance.

Cinnamon:

• Has been found to help reduce blood sugar levels of individuals with diabetes.
• Can help fight against bacterial and fungal infections.
• May help against the destructive process of multiple sclerosis.

Pumpkin Pie Dip

Makes 12 servings

15 oz. canned pumpkin

8 oz. Cool-Whip

1 package sugar-free, fat-free vanilla pudding mix

½ TB. pumpkin pie seasoning

½ tsp. cinnamon

½ tsp. nutmeg

Sliced apples for dipping

1. In a large bowl, mix all ingredients together except apples.
2. Chill in refrigerator until ready to eat.
3. Serve with sliced apples.

 Red Wine:

• Can have a significant positive effect on lowering cholesterol levels.
• Resveratrol, a compound in red wine, can help keep your brain sharp.
• Studies have shown it can prevent you from getting the common cold when drinking red wine in moderation (5 oz. per day for women and 10 oz. per day for men).

Pot Roast with Dried Fruit and Red Wine

Makes 6 servings

1 well-trimmed boneless beef rump roast (2 pounds), tied

¾ teaspoon salt

½ teaspoon freshly ground black pepper

1 cup beef broth

1 cup dry red wine

½ cup orange juice

½ teaspoon ground allspice

2 large red onions, cut into wedges

2 cups pitted prunes

2 cups dried apricot halves

1. Preheat the oven to 325°F.
2. Rub the roast with the salt and pepper.
3. In an ovenproof Dutch oven, bring the broth, wine, orange juice, and allspice to a boil over high heat.
4. Place the roast in the pot and return to a boil. Cover the pot and place in the oven.
5. Bake, turning the roast several times, for 2 hours. Add the onions, prunes, and apricots and cook for 1 hour, or until the roast is very tender.
6. Place on a cutting board, cover, and let stand for 15 minutes.
7. Remove the strings from the roast and cut into thin slices.
8. Arrange the meat on a platter and spoon the pan juices and fruit over top.

(Recipe from www.prevention.com.)

Happy Holidays, and make sure to incorporate some of these superfoods into your meals this season!

This blog was written by Angie Scheetz, RD, wellness coordinator at NIFS, She also organizes the Mini Marathon Training Program, Dealing with Diabetes, and Lite ‘N Up classes. To contact Angie about Personal Nutrtional Coaching sessions email her at ascheetz@nifs.org or call 317-274-3432.