NIFS Healthy Living Blog

We have all heard the phrase that an apple a day keeps the doctor away, but who knew that eating a balanced diet would also make you more productive at work? A study conducted by Brigham Young University and published in Population Health Management Journal, found that 19,000 employees from three large companies with unhealthy diets, were 66 percent less productive than those who ate whole grains, fruits, and vegetables.

So, how can you be a more productive employee? Try these three simple ways to eat a more balanced diet. Then get ready to impress your boss!

Whole-Grain Goodness

Swap out your old rice, pasta, bread, and cereal for grains that are higher in fiber and are less processed. Brown and wild rice are excellent alternatives to white rice. Whole-wheat pasta, couscous, quinoa, millet, and oats are more whole-grain options to incorporate into your diet. When it comes to breads and cereal, check the label. Choose options that have at least 3 grams of fiber per serving. Check out the Whole Grains Council website for more information.

Fabulous Fruits

Most people need three pieces of fruit per day to meet their individual requirements. This can easily be done by incorporating a fruit into your morning cereal or oatmeal, grabbing a piece of fruit for a quick and portable snack, or having a bowl of sweet fruit after dinner for dessert. The vitamins, minerals, antioxidants, and fiber in fruit are all great reasons to include them in your diet.

Vary Your Veggies

One of the most challenging food groups to get into your diet, but also one of the best ones for you, is vegetables. It can be difficult to meet that 4 to 5 recommended servings per day, so how can you get these in to help balance your diet? One thing is to make sure that you are spreading them out throughout the day by including a vegetable serving at lunch and snack time. At lunch, grab portable veggies such as baby carrots, cherry tomatoes, mini bell peppers, and sugar-snap peas to add some variety and crunch along with your typical sandwich. Or nibble on veggies with a hummus dip for an afternoon snack. Make it a goal to try one new and different vegetable each week!

Kale has become a popular vegetable choice these days, primarily because of its health benefits. It is an excellent source of antioxidant vitamins A, C, and K -- and sulphur-containing phytonutrients. Here are some recipes for enjoying it.

If you are interested in having your questions answered during a personal nutrition consultation, please contact Melanie Roberts at mroberts@nifs.org or (317) 274-3432, ext 217. Learn more about Nutrition and Wellness services at NIFS.

This blog was written by Angie Sheetz, Registered Dietitian. Read more about the NIFS bloggers.

Four years ago when I began applying for schools, if someone asked me what I wanted to be when I grew up, I would have laughed and said, “I have NO CLUE!” I was not sure where I wanted to go, who I wanted to be, or what type of job I could see myself in. All I knew was I wanted to be close to home. Growing up I was very family oriented, so I knew whatever college I chose needed to be close enough to come home on the weekends for family dinner.

I found the perfect one, Aurora University—small campus, small class size, with the added bonus of being only 30 minutes from home! Here I found my niche in the Fitness and Health Promotion major, understanding various levels of exercise prescription for diverse populations, and having the expertise to plan and implement prescribed exercise programs.

When my senior year rolled around, I had one last program to complete before I could hold my diploma: a 16-week internship! Completely overwhelmed at the thought, seeing that the internships I did previously were barely a month long, I spent countless hours searching for a good fit. And after 3½ years of living at home as a college student, I was finally ready to be out on my own. I wanted to challenge myself and find something completely out of my element.

When I came across NIFS, competitive was a complete understatement. I knew I would really need to step up to get accepted as an intern. But all the long hours of resume and cover letter work really paid off. Coming to NIFS was the best decision I could have made at this point in my career. Sure, it was hard for me to pack up all my belongings and live in a city by myself, but the reward was well worth it.

Wanting to find out where else my major could take me besides the personal training/coaching realm, and having a love for healthy lifestyles, I worked in the Education Services department with Angie Scheetz, RD. I did not just feel like another intern, but an employee who had my own responsibilities and tasks to contribute to the department. I worked on anything from wellness presentations and nutrition consultations to Mini Marathon training. Working with Angie I learned more than I had ever expected and was able to see how maintaining a healthy lifestyle goes hand in hand with exercising.

NIFS was different from any other internship that I have ever experienced, because there was the option to investigate the various other departments. Through shadowing and volunteering, I was able to experience just how diverse each was. Seeing what each job entailed helped to point me in the direction I wanted to go and left me with a better idea for a future career.

Although I still have a long road ahead of me in the fitness and health world, working at NIFS as an intern was a great experience that truly applied my education. I could not have asked for a better end to my senior year.

This blog was written by Alyssa Furman, NIFS intern. To find out more about the NIFS bloggers click here.

*NAME: Misty Mercer

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

I made the decision for my 30^th birthday to become a healthier person. I am now a 31-year-old formerly overweight attorney turned power lifter.

NIFS PROGRAMS YOU PARTICIPATED IN:

Weight Loss program

Slim It to Win It

WHY DID YOU JOIN THIS PROGRAM/NIFS?

I had been overweight since childhood, and to be honest I assumed that I would always be overweight. However, when I turned 30, I sort of did a life evaluation. I realized that with the exception of one area, I had a great life and that I had achieved and done many things that I would not have thought possible before doing them. The one area where life wasn’t all that great was my health. On my 30^th birthday, I weighed around 275 pounds, and that was light compared to the 315 pounds that I weighed at my heaviest. While I didn’t have any major health issues, I knew that it was only a matter of time before problems began to appear. I just didn’t feel good.

At that point I made the decision to improve my health, and to do that I knew that I needed to lose a lot of weight. I also knew that I couldn’t do it on my own, and that’s why I searched for a gym where I could get the help and education I needed. That search led me to NIFS. NIFS’ focus on fitness and health at all ages was what I was looking for.

When I joined NIFS in October 2012, the person who did my guest workout suggested that I try the Weight Loss program. The program sounded like the right fit for me since I wanted both nutrition counseling and fitness instruction. The one-on-one focus of the program is what especially drew me to it. When I completed the 14-week Weight Loss program it was around the time that the Slim It to Win It program was beginning, so I moved into that program to continue my progress.

SOMETHING YOU HAVE ENJOYED:

What I enjoy most about NIFS are the exercise prescriptions. I have never been able to really enjoy group workouts, but I am also not keen on developing my own program or using a commercial program. The exercise prescriptions developed by the fitness specialists are great in that they allow me to work out on my own with the knowledge that the routines were developed specifically with me in mind. Additionally, if I have a question or problem, I have someone, the fitness specialist, I can talk to.

SOMETHING YOU HAVE LEARNED OR SOMETHING THAT SURPRISED YOU:

I have learned how to powerlift (weightlifting using deadlift, back squat, and bench press). I am continually surprised by how much I have progressed since starting the program.

FAVORITE PIECE OF EQUIPMENT AT NIFS OR CLASS, PROGRAM, ETC. YOU USE?

The free weights.

WHAT ACCOMPLISHMENTS HAVE YOU ACHIEVED DURING YOUR TIME AT NIFS?

When I began the Weight Loss program on November 1, 2012, I weighed 272 pounds and was at 57% body fat. I am now down to 162 pounds and 25% body fat*.

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

I competed in my first powerlifting competition in March 2014 and set a 14-pound personal record on my deadlift (264 pounds).

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

My primary area where I struggle is my diet. When I started, I didn’t want to go "on a diet." I wanted to learn healthy eating skills that I could use for the rest of my life. I really struggled at first because I wanted everything I ate to be perfect, but that wasn’t sustainable for me. The nutrition counseling sessions that were a part of the Weight Loss program were excellent in helping me realize that the perfect nutrition plan was one that I could remain on for the long term and that would incorporate a balance of healthy foods as well as the occasional treat.

In order to keep me eating a balanced diet, I track my progress in a food journal. Also I am always experimenting with new foods and techniques. I plan my meals in advance and pre-cook meals on the weekend that I can freeze for later.

HOW DO YOU STAY MOTIVATED?

I stay motivated by continually challenging myself. My goal is to always set some type of personal record when I go to the gym, regardless of whether it is lifting more weight, running a faster mile, or just stretching a bit further than I did last time.

ANY OTHER THOUGHTS YOU WISH TO SHARE: 

Get to know the NIFS employees. They are great people and are always willing to help you out.

NIFS Weight Loss Memberships give you the extra tools you need to take off pounds and keep them off without compromising your health*. These programs focus on healthy eating, exercise and accountability. We recommend starting with our 14-week Ramp Up to Weight Loss Program.

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

Call Masie Duncan Weight Loss Membership Coordinator, at 274-3432 ext. 273 or email to find out about more about our Weight Loss Memberships options.

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.

As the Wellness Coordinator at NIFS, I get to meet a lot of great clients and help them attain their nutritional goals. I have noticed some common questions that arise during the nutrition coaching sessions. Hopefully, if you have been wondering the same things, these answers will give you some more insight!

How Do I Gain Muscle and Lose Fat?

The best way to lose fat is to either increase the amount of calories you burn or decrease the number of calories you consume. As you are doing this, you also need to make sure you are doing two or three days of strength training to build muscle. To decrease calories, it is important to keep track of what you are eating and see where you can decrease. This might be decreasing the amount of coffee creamer you put in your cup of joe or swapping the potato chips at lunch for some raw veggies.

Increasing your protein intake won’t automatically increase your muscle mass. If you are strength training two or three times per week, a simple calculation to know your protein needs is to divide your body weight in half and multiply by 1.5.

How Can I Lose Weight?

The first advice I always give to anyone wanting to lose weight is to start keeping track of your food. Studies have shown you eat 40 percent less when you write it down! This can be done with apps available for your phone, using a website, or just jotting it down with a pen and a piece of paper. It will allow you to see when and why you eat and also hold you accountable for what you are eating.

The other thing that can be helpful with weight loss is to look at what you are drinking. Are you consuming empty calories from flavored coffee drinks, soda, juice drinks, or alcohol? Most people tend to eat the same amount of food no matter how many calories they consume from their beverages. So, try to stick to water, low-fat milk, unsweetened tea, and 100 percent juices for the majority of your liquids.

How Many Calories Do I Need per Day?

Every person is a different height and weight, and has varying levels of activity, so there isn’t one calorie number that works for all individuals to follow. Instead, use this simple calculator, which takes these factors into account to determine the proper amount you should be consuming. Not only does it give an overall number, but what is more important, it tells you how to get that number. Recommended servings of grains, fruits, vegetables, dairy, meat and beans, and fat are given, along with some “extra” calories for those every-once-in-a-while food choices!

If you are interested in having your questions answered during a personal nutrition consultation, please contact on-site Nutritionist Lindsey Recker at lrecker@nifs.org or 317-274-3432, ext 239. Learn more about Nutrition and Wellness services at NIFS.

This blog was written by Angie Sheetz, NIFS Registered Dietitian. Read more about the NIFS bloggers.

There are a lot of hot new food fads right now, including coconut oil, kale, quinoa, and chia seeds. It seems like I have been seeing these foods everywhere, and while I do love them, I have been obsessing over another food fad for a while. Greek yogurt is one of those amazing foods that can be used in so many ways and is extremely good for you.

Why You Should Eat More Greek Yogurt

Here are the reasons why Greek yogurt can help with your healthy eating goals:

• It is an excellent source of calcium, potassium, zinc, protein, and vitamins B6 and B12.
• It contains probiotic cultures, which can help with gut regularity.
• It's lower in lactose for those who have trouble digesting other dairy products.
• Greek yogurt contains twice the amount of protein as normal yogurt, which can help keep you full longer and makes an impact on your weight management.
• It has half the amount of sodium regular yogurt has, which is a plus for those watching blood pressure.
• It can be enjoyed as a sweet or savory treat!

Recipes

Here are some recipes that can help you incorporate this super food into your meals and snacks.

Banana Oatmeal Smoothie

If you want to start your day with a protein-packed punch and also get to work on time, here is a quick and healthy breakfast smoothie incorporating Greek yogurt that can help you start the day off right!

Buffalo Chicken Salad

Bored with your normal lunch routine? Try this tasty buffalo chicken salad that has tons of flavor without all of the fat of traditional chicken salads.

Tzatziki Sauce

Stumped as to what to fix for dinner? This delicious topping for chicken, fish, or lamb is a quick and easy solution!

Creamy Peanut Butter Dip

Need to have that sweet ending after dinner? Try this alternative as a healthy treat! It's also a great midday snack.

I hope you try this tasty treat! Watch out for some varieties on the market that can be extremely high in sugar, calories, and fat. Look for a nonfat version to keep your saturated fat grams lower, and consider buying plain and flavor it yourself with fruit and flavored extracts to decrease the added sugar. The possibilities are endless!

Learn more about Nutrition and Wellness services at NIFS.

This blog was written by Angie Sheetz, NIFS Registered Dietitian. Read more about the NIFS bloggers.