NIFS Healthy Living Blog

Meal planning is not a new idea, but many people feel overwhelmed at the concept. 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.

Here's some tips on how to break down the process to create a 4 week meal plan for you and your family.

Steps for Planning Your 4 Week Meal Plan

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.

Ingredients

• 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!

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

The 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.

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
   
   

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.

1. 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.

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.

During 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.

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

Losing weight is regularly ranked as one people's top New Year’s resolution. 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

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.

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

Do you feel like you get stuck in a rut eating the same things from week to week? On one hand it makes life a lot easier, right? You don’t have to scour through recipes, find that one illusive ingredient on the top shelf in the last aisle you looked in, or put the effort into prepping a meal that claims “30-minute prep” but in fact took you two hours. I completely understand!

What if instead of a total diet makeover you just try a few small things—that might in fact add up to a more diverse diet? And it just might end up being healthier!

Flaxseed

Bob’s Red Mill sells whole flaxseed and ground flaxseed (called “meal”) at most stores—usually next to the baking items or in the cereal aisle by the oats. Flaxseed is so versatile. It’s full of healthy fats and fiber. It has a subtle taste that many won’t notice, especially in small amounts. Flaxseed is great for putting on top of oatmeal, adding to a fruit and yogurt parfait, and even substituting in a recipe as egg (flax egg)! Just make sure to grind the whole seeds as you use them to obtain the freshest healthy fats, or keep your flaxseed meal in the fridge because the fats do start to spoil at room temperature after a few months.

Bananas

Top your toast with something besides butter. Spread a thin layer of nut butter like peanut butter or almond butter on top of toast and add thin slices of banana. It’s a great way to get your protein and healthy, fiber-loaded carbohydrates every morning. Not willing to part with the usual breakfast? Freeze your ripe bananas and blend them with a little peanut butter, milk of your choice, and chocolate chips for a sweet treat similar to ice cream!

Applesauce

Keep unsweetened applesauce in the fridge for occasions where you are baking. Applesauce is a great substitute for oil or eggs. One tablespoon of applesauce is equivalent to one egg, and you can substitute equal amounts for the oil.

Tofu

Trying Meatless Mondays in the New Year? Substitute tofu for any of your go-to meats. But if the texture is an issue, here’s what you do: Grab an EXTRA FIRM block of tofu (usually found near produce), cut into small cubes about half an inch or less, spread on a baking sheet with parchment paper, and bake at 375 for 25–30 minutes or until the tofu is golden brown and crispy. You can then easily toss your tofu into your stir-fry or fajita pan, or toss it onto your salad and avoid that soggy, wet mess that tofu can easily turn into.

Chickpeas

This little legume, also known as a garbanzo bean, is protein-dense and nutrient-rich. Pick up a super-cheap can of these beans in the canned goods aisle and add them in for snacks and meals. Simply toss in a little bit of olive oil, season with a little salt and pepper, and bake in the oven on a baking sheet for 20–25 minutes at 375 until they are crispy. Toss on salads, mix in with quinoa, and top with your favorite sauce (we love a little citrus–olive oil mixture or even a soy-ginger dressing!), or eat them all by themselves.

Try just one of these new ideas this year—you might just find it becomes one of your go-to foods that you’ll grab on a quick weeknight trip through the grocery store.

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

I’m sure you have seen or read about celebrities doing detox diets and cleanses before awards shows. Maybe you have thought about trying one of these crazy and wacky things yourself. Most of these diets are very low-calorie and can be dangerous if followed for an extended period of time.

Some foods that you probably already have at home, however, can help to naturally detox your body. These foods, along with a balanced-nutrition diet and exercise, can help you feel energized and refreshed again!

Lemon water: Lemons are high in vitamin C, which helps the body detox and burn fat. Also, citrus fruits are rich in the antioxidant d-limonene, a powerful compound found in the peel that stimulates liver enzymes to help flush toxins from the body and gives sluggish bowels a kickstart.

Cruciferous veggies like cabbage and Brussels sprouts: Due to the high amounts of fiber in these veggies, they help with gut health, kidney health, and liver health by keeping the body regular and removing toxins and waste. These foods also contain the phytochemical sulforaphane, which studies suggest may keep pre-carcinogenic cells from negatively affecting other cells in the body, so it supports healthy functions of all of your organs.

Artichokes: These green guys are high in inulin, which is a prebiotic that helps to form the probiotics (good bacteria) in your gut. This allows more nutrients to be metabolized and takes some of the work off of the liver. They are also high in cynarin, an acid that helps the liver to break down fatty foods.

Beets: This red root veggie is full of betacyanin, which has cancer-fighting properties, along with magnesium, iron, zinc, and calcium to help flush out toxins. This antioxidant also helps the liver and gallbladder eliminate bile from the body.

Ginger: Ginger is great for the liver because it helps to get rid of free radicals that have built up in the body. It also has been found to spike your metabolism and keeps your appetite in check.   

Green tea: Drinking liquids is always a wonderful and natural detox, and adding green tea to your water is extra helpful. It is high in catechin, a flavonoid, which speeds up liver activity and increases the production of detoxification enzymes.

Whole grains such as oats: Anytime you choose whole grains over refined grains you are certain to increase your amount of fiber, and oats are loaded with soluble fiber, which slows the rate of food absorption. This helps to promote healthy gut functioning and stimulates bile excretion by the liver. Also, the insoluble fiber helps to keep you regular, and which can then help you avoid bloating or constipation.

Skip the starvation detox diets and try some of these options the next time you feel like your body needs a cleanse!

What did you eat today? Don’t underestimate the role that proper nutrition plays in your health and fitness. Click below to contact Lindsey Recker for a nutrition coaching session.

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

How many of us are guilty of making a New Year’s resolution and then struggling to stick to it by the time February rolls around? Even with the best of intentions, most of us have trouble maintaining the changes that start off so strong on January 1st. Often these promises to ourselves are centered around our overall health and well-being.

As a dietitian, I see people’s January nutrition goals come and go. What is the reason for this? Practice makes perfect! Recent research has shown it can take anywhere from 18 days to 254 days to form a new habit—66 days on average! We can’t just jump into a marathon and expect to win. We have to take small steps to get to where we want to be.

The Top Resolutions for the New Year:
Lose Weight and Get Fit

If you just Google "Top 10 New Years Resolutions" you find that adults said “lose weight” and “eat healthier” come in at a tie for top resolutions heading into 2022—just in front of “getting fit” and “spend more time with family and friends.” Other resolutions scoring high included “improve mental well-being,” “improve social connections,” “learn a new skill,” and “travel more.” Each of these resolutions comes across as somewhat daunting, right? Even as a dietitian, “eat healthier” is somewhat overwhelming to me! What exactly should you do to eat healthier and where do you start?

Let’s make 2022 a great year! Instead of biting off more than you can chew, resolve to tackle a few smaller goals that will help you achieve a bigger goal down the road. Pick just one or two smaller actions to take and solidify those habits before moving on to the next step.

Steps to Keeping Your Healthy Eating Resolution

I’ve put together a few ideas on how to help keep that healthy nutrition resolution going strong throughout the year—check them out below!

This year, I resolve to

• Eat dinner at home three times a week.
• Eat dessert twice a week—instead of every night!
• Split entrees with a friend or family member when out to eat.
• Find an alternative to my usual favorite Frappuccino.
• Carry a reusable water bottle and drink 64 oz of water daily.
• Eat a piece of fruit at every meal.
• Opt for a glass of wine only on the weekends.
• Bring healthy snacks to work.
• Create a healthy grocery shopping list and stick to the list.
• Cut out red meats and processed meats (bacon, lunch meats, sausage).
• Create a support system—they often have good ideas on how to manage family gatherings, restaurants, new foods to try, etc.
• Make each Monday a Meatless Monday!
• Cut out added sugars.
• Fuel up with a healthy snack before a workout and recover with a healthy snack.
• Get an air fryer and make your own “chips” and “fries” at home.
• Recruit a workout buddy.
• When going out to eat at your favorite chain restaurant, look up the menu and nutrition facts before you go and decide what you’ll have before you arrive.
• Don’t skip meals, especially breakfast.
• Go to bed an hour earlier than you usually would.
• Try a new food every week. Swap chickpea pasta for your normal pasta, try using olive oil in place of butter for cooking, or sample a plant-based milk in place of heavy cream in your coffee.
• Recreate your plate and make veggies and fruits the main component of your meals—second helpings are a must!
• Start the day with a healthy breakfast: opt for a little protein with a carbohydrate, like oatmeal with peanut butter.
• Skip the soda!

Write down the one or two actions from this list that you would like to tackle. And keep in mind, if you start working on those actions on January 1, you will have to actively think about this on a daily basis before it becomes habit—remember, 66 days! Keep in mind that you may need even more time than the other person who picks the exact same goals to get into that healthier habit. Move at your own pace. If something isn’t working, ask for help. And persevere—when you slip up (we are all human), just hop right back into the swing of things. You’ve GOT THIS!

Happy Holidays!

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

Have you ever noticed that during the cold and flu season, some people just don’t get sick no matter what? Or maybe you have wondered why after being exposed to the same virus, one person gets sick while the other doesn’t.

The answer to that lies in your immune system and how strong it is. When you are exposed to bad bacteria or viruses, it’s up to your immune system to protect you from being infected. If your immune system is strong, your body will fight off the threat of sickness. If you have a weak or compromised immune system, you may end up sick. What you might be surprised to learn is this: The strength of your immune system is highly dependent on the condition of your digestive system.

The Good, the Bad, and the Ugly: Let’s Talk Microbes

Microbes live inside your digestive system. They are living organisms that affect your overall health. The protection that some of these organisms provide is beneficial to your immune system. The good bacteria recognize when illness-producing intruders enter your body; the organisms attack the intruders so that you don’t get sick. If you don’t have enough of the good bacteria in your gut, you will be more susceptible to viruses like colds and stomach viruses. You also may be at more risk for autoimmune diseases such as colitis, rheumatoid arthritis, and Crohn’s disease.

Although there is a large supply of these good microbes living in your gut, they can easily become diminished. If you have recently taken antibiotics, you have not only wiped out the bad bacteria, but also the good bacteria. Antibiotics are not selective in their destruction.

With that being said, antibiotics are not the only way that good bacteria becomes exhausted in your digestive system. For example, the chlorine in your drinking water can destroy them, as can the pesticide residue on the food that you eat.

Once the supply of helpful microbes in your intestines dwindles, bad microbes such as yeast, fungi, and disease-causing bacteria begin to take over. Immune systems become compromised when the bad takes over the good.

Cue the Probiotics

If you think that your good microbes might be minimal, it is not difficult to remedy the problem. The solution is to take probiotics. These are the good microbes that you can consume in your diet. Once they have entered into your body, they settle in your digestive system and get to work protecting you from sickness and destroying the bad bacteria that might reside there.

The option of consuming probiotics in a capsule form is there, but you can also replenish the good microbes by eating yogurt. Check the label to be sure that the yogurt you buy says that it contains active cultures, which is the good bacteria that you need to eat.

It is important to act now and get a jump on this year’s cold and flu season. Improve your gut function and fight off illnesses by getting ahead of the game.

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