NIFS Healthy Living Blog

Here are some recipes for patriotic healthy eating. Bring one of these red, white, and blue creations to your Fourth of July holiday barbecue so that you will have the most patriotic dish to celebrate Independence Day!

Patriotic Veggie Platter

Arrange the following veggies in the shape of a flag with rows of red and white veggies on a large baking sheet. Place a yogurt-based dill or ranch dip in a blue bowl in the corner.

• Red veggies: Red peppers, grape tomatoes, radishes
• White veggies: Cucumbers, cauliflower

Independence Fruit Bowl

Toss strawberries, blueberries, starfruit, and watermelon in a bowl and sprinkle with unsweetened coconut flakes.

Red, White, and Blue Popsicles

1½ cups blueberries
1 cup raspberries
2 cups limeade

Divide blueberries and raspberries among freezer-pop molds. Pour limeade over the berries. Insert sticks and freeze until completely firm, about 6 hours. Makes 10 popsicles.

45 calories, 0g fat, 12g carbohydrates, 0g protein.

Fruity Fourth Quinoa Salad

¾ cup wild rice
½ cup quinoa (red if available)
¼ cup extra virgin olive oil
¼ cup raspberry vinegar
¼ tsp salt
¼ tsp pepper
1 cup halved, pitted fresh sweet cherries
1 cup blueberries
2 stalks celery, diced
¾ cup diced goat cheese
½ cup chopped pecans, toasted

Bring a large saucepan of water to a boil over high heat. Add wild rice and cook for 30 minutes. Add quinoa and cook until the rice and quinoa are tender, about 15 minutes more. Drain and rinse with cold water until cool to the touch; drain well.

Meanwhile, whisk oil, vinegar, salt, and pepper in a large bowl. Add the rice and quinoa, cherries, blueberries, celery, cheese, and pecans and toss to combine. Serve at room temperature or cold.

I hope you have a happy, healthy, and delicious Fourth of July!

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

In 2010 as part of the Affordable Care Act, it was required that all chain restaurants, groceries, and convenience stores post their calories for customers to see. Some started right away, and you might have noticed them pop up at Starbucks or McDonalds over the years. However, on May 7, 2018, it finally took effect that all food sellers with more than 20 locations now must have the calorie postings visible, with access to all nutrition information available upon request.

Why This Change Is Such a Good Thing

Americans currently eat and drink a third of their calories away from home. The purpose of putting the calorie count on the menus, display boards, and digital screens was to help Americans make more informed choices and hopefully choose healthier options that are available. The FDA has shown that since menu labeling began, consumers have decreased the number of calories ordered by 30 to 50, which could mean a 3–5-pound weight loss in a year.

Tips for Better Nutrition When Dining Out

If you currently dine out, here are some tips to help make the best decision when ordering:

• Think your drink. The drink you choose can add up to 500 calories to your meal, yet doesn’t affect how full you will feel when you drink it. Instead, look for calorie-free drink options. Water and unsweetened iced tea are the best; however, occasionally you can choose a diet soda or sugar-free lemonade to go along with your meal. This new labeling will also list the calorie content for alcohol, so make sure to include those calories when planning a balanced meal.
• Load up on veggies. Consider swapping the traditional side of fries, chips, tots, etc. for a vegetable. Salads, raw veggie sticks, or a hot vegetable option when available will keep the meal high in fiber and lower in fat and calories.
• Choose a protein. Protein helps keep you full and satisfied, so if you don’t want to be reaching for a snack an hour after your meal, be sure to have a protein source at every meal. Anytime you can choose a lean protein like poultry, seafood, and lean red meat, it’s even better!
• Go for the whole grain. Protein isn’t the only thing that will keep you full; so does fiber. Choosing a whole grain when available is another must for staying satisfied longer. Choose a whole-wheat pizza crust, brown rice, or whole-wheat pasta or rolls when they are offered.
• Practice portion control. Many meals eaten out are so large that you can easily save half and have it for another meal or split the meal with your dining partner. Keep in mind portion sizes: one serving of meat should be the size the palm of your hand, sides are around the size of a tennis ball, and added fat like butter is the size of the tip of your thumb.
• Try mindfulness. So many times when you dine out, it’s for a quick and easy meal or a celebration or social event. During these times you could be distracted and not paying attention to your hunger and fullness levels. Take time to pause between bites and assess whether you are full and can save some of the meal for later.

Take advantage of the new labeling as a way to help you stay informed about your choices. Look over the menus and choose a reasonable meal that will let you leave the restaurant happy with your choice!

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

One of my favorite things to do once it’s summer in Indiana is visit the various farmers’ markets around town. As a dietitian, I’m a sucker for the fresh fruits and veggies, but I also love the homemade desserts, candles, pasta, kettle corn, fresh flowers, and other wonderful items you can find. Here are my top five reasons why visiting your local farmer’s market is a must.

1. Support for the local community. Because the produce is grown and purchased locally, the money remains in the community and stimulates the local economy. Also, when you shop at the farmers’ market, you are cutting out the middle man and the product is generally less expensive than if you purchased it in the grocery store.
2. Eating foods that are in season. Farmers’ market produce is picked ripe and sold soon after picking. Supermarket produce, on the other hand, can take up to two weeks to travel from the farm to the store, even when it is in season. The produce tastes richer and more flavorful and the nutrients are better retained. This Indiana Fruits and Vegetable Harvest Calendar handout shows which produce is in season so that you can plan ahead for meals and shopping on your next outing. If you don’t live in Indiana, check with your local government sites to see whether they have a similar calendar.
3. It’s good for you. The average American eats 4.4 servings of fruits and vegetables per day. The current recommendation is 9 servings per day. Picking up multiple servings of fruits and veggies and incorporating them into recipes, meals, and snacks is a great way to get closer to the 9-serving-per-day goal. This will guarantee you are getting good nutrition and meeting your recommended vitamin and mineral requirements, increasing your daily fiber intake, and acquiring cancer-fighting antioxidants, too. Locally grown produce is also lower in pesticides and chemicals.
4. You can talk to the farmers who grew the food you are about to eat. You can meet the farmers who grew your food, and ask when it was picked, how it was grown, and ways to prepare it. When else do you get the opportunity to learn so much about what you are putting in your mouth?
5. There is certain to be one that fits your location and schedule. I love being able to go to the local farmers’ market close to work on my lunch break on Wednesday afternoons to grab items to get me through the rest of the week. Saturday mornings, it’s off to the farmers’ market closer to my house to purchase goodies for the weekend and first part of the week. To find a farmers’ market close to you check out the FDA’s National Farmers Market Directory.

Whether you are picking up items for dinner or for the whole week, the local farmers’ market is an inexpensive, healthy-eating alternative to the grocery store. Try to get there early to get the best variety and options. Not all vendors accept credit cards, so be sure to have cash on hand. Finally, bring along your own reusable grocery bag to put all of your goodies in so it is easier to carry home your fresh, delicious finds.

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

Can you really win by cheating? Well, the obvious answer is no. Morally, we know that cheaters aren’t supposed to win. If that is the case, why do we cheat ourselves through self-destructive behavior, known as cheat days, throughout the week?

After a long, hard week of work, with the addition of a strict training protocol and nutrition plan, sometimes we feel we need to take a day off, or even just a meal where there are no rules or responsibilities holding us down. These are called “cheat days” or “cheat meals.” They can be as simple as staying up late and having drinks with friends, or going to an all-you-can-eat pizza buffet on a Sunday afternoon. Are cheat days bad for you, or are they a good way to bridge the gap between unrealistic ideals and natural human behavior? This blog will look more closely at this question.

Indulging Often Defeats the Purpose

This day, for starters, is meant to be a built-in rewards program and motivation for those who have done well throughout the week (or weeks) leading up to the act of cheating. There are a few rules, though. Cheating multiple times per week (or everyday, for that matter) is no longer cheating; it is considered your normal routine. This probably means there are other issues that you might need to resolve.

For the cheat day to work, an established routine of exercise and nutrition has to be in place already. Several days of flawless nutrition coupled with workout plans help you earn that day, experience, or meal you want. This can be done at a maximum of once per week. We tend to devalue the indulgence after a few weeks, and it becomes less of an all-out binge and more of a planned day or meal (we want to feel good after a meal and not like garbage). In this case, the plan works and makes perfect sense.

Why We Need to Take a Break Sometimes

There’re only so many broccoli florets you can eat before you go mad, and only so many burpees you can do before your body gives out completely. Spicing up your life with cheat days eventually has restorative properties that help both mentally and physically. From socializing with friends to taking time to relax to giving yourself a pat on the back, it can help each of us differently and at the same time bring us all together by humanizing wellness and fitness.

Remember, though: you can’t cheat everyday or every other day. Consistency is your ticket to a splurge. Further, it doesn’t have to be about food. You can always reward yourself by going on vacations, buying yourself an outfit, or going to the spa.

Get Goal-Setting Help

NIFS can help. NIFS staffers are here to help you set realistic, measurable goals. Set up a time to meet and talk about goals, testing (before and after), and personal training.

This blog was written by Thomas Livengood, Health Fitness Instructor and Personal Trainer. To read more about the NIFS bloggers, click here.

A lot of Americans see Cinco de Mayo as a reason to celebrate with all-you-can-eat chips and salsa, margaritas as big as your head, and lots of calorie-laden Mexican foods. Instead of the high calorie, high price route try these recipes and tortilla chip alternatives.

100-Calorie Super-Skinny Margarita

3 oz. Sparkling ICE Lemon Lime flavor (or any calorie-free sparkling lemon-lime water)
1½ oz. tequila
Juice from 1 orange
Juice from 1 lime
Shake all ingredients and pour over ice. Serve with a lime wedge.

Sheet Pan Chicken Fajitas

1 pound boneless, skinless chicken breasts
2 Tbsp olive oil
1 Tbsp chili powder
2 tsp ground cumin
1 tsp garlic powder
¾ tsp salt
1 large red bell pepper, sliced
1 large yellow bell pepper, sliced
2 cups sliced onion (about 1 large)
1 Tbsp lime juice
8 corn tortillas, warmed
Lime wedges, cilantro, sour cream, avocado and/or pico de gallo for serving

1. Preheat oven to 400°F. Coat a large rimmed baking sheet with cooking spray.
2. Cut chicken breasts in half horizontally, then slice crosswise into strips.
3. Combine oil, chili powder, cumin, garlic powder, and salt in a large bowl. Add the chicken and stir to coat with the spice mixture. Add bell peppers and onion and stir to combine.
4. Transfer the chicken and vegetables to the prepared baking sheet and spread in an even layer.
5. Roast on the middle rack for 15 minutes. Leave the pan there and turn the broiler to high. Broil until the chicken is cooked through and the vegetables are browning in spots, about 5 minutes more.
6. Remove from oven.
7. Stir in lime juice.
8. Serve the chicken and vegetables in warmed tortillas accompanied by lime wedges and topped with cilantro, sour cream, avocado, and/or pico de gallo, if desired. One serving equals two fajitas.

Tortilla chip alternatives for salsa and guacamole dipping:

• Cucumbers
• Cocktail shrimp
• Zucchini sticks
• Sliced bell peppers
• Carrot sticks
• Rice crackers
• Lentil chips

If you choose tortilla chips, stick to a serving, which is 12 chips!

If you want to celebrate the Mexican army’s victory over France at the Battle of Puebla on May 5 this year, throw together these improved-nutrition recipes with fewer calories, see these other tips for healthy eating at parties, and enjoy!

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

Every day Americans waste a lot of food. One statistic states that we throw away up to 40 percent of the food that is purchased! This is usually due to the fact that even though food costs are rising, no other nation spends less on the food supply. Since food is so abundant, especially with the warehouse options like Costco for grocery shopping, it makes it easier to not value the food and therefore toss more in the trash.

Tips for Reducing Wasted Food

Here are some simple and practical tips to help you contribute to reducing food waste in America.

• Shop smart. This is the easiest and most practical one to follow. When you go grocery shopping, don’t buy too much food! This might mean going to the store more frequently or just buying less each time you go. Plan your meals and snacks and then make a list. When you get to the store, actually stick to the list.
• Practice portion control. This one is tough! Following portion sizes is a challenge since we tend to over-serve ourselves; however, if you are eating the correct portions, then the food isn’t being wasted. A typical serving of a side dish, from potatoes to vegetables, is ½ cup and meat is 3 oz. Start measuring every so often to keep portions and calories in check and get the right nutrition.
• Save and EAT leftovers. If you are sticking to proper portion sizes, chances are you will have leftovers of food. Use this opportunity to have lunch or dinner ready for the next day instead of eating out or struggling to come up with an idea of what to cook. If you did eat out and brought home a doggy bag (since restaurant portions can be very large), be sure to eat your leftovers within a day or two.
• Use an app to help. Handpick is a useful app that allows you to put in what items you have on hand and it will generate a recipe for you to make. There are thousands of recipes to choose from, so chances are one will appeal to your taste buds.
• Use expiration and sell-by dates as guidelines. These dates refer to food quality and not food safety. A food doesn’t automatically turn bad on the exact date that is printed. This is just a guideline. When eating a product after the date listed, use your senses. Go by your smell, sight, and taste.

Keep Track of How Much You Throw Away

Try to start implementing some or all of these tips so you can decrease your personal food waste. Each week take an inventory of how much you had to toss and try to make it less the next week. You will end up saving money and calories, and maybe moving closer to being a zero-waste home.

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

Technology can be incredibly good and bad for your health. It can be said that we, as a society, are much lazier now than the previous generations due to modern conveniences. These modern conveniences, some of which we might not be able to live without, allow us to circumvent exercise and work.

Knowing that physical fitness and technology are not always on the same page, there are some enlightened and engaging computer programs, phone apps, and personal devices that enable you to better monitor your health and track your progress. Here I will look a little more closely at these products are they pertain to your personal fitness.

Personal Health Monitoring

Taking a step beyond tracking your reps and sets, being able to monitor everything from calories in/out to diabetes management can be easier with software and activity tracking devices. For those with chronic illnesses such as diabetes, uploaded data can provide information to doctors to better serve you and adjust the medications you require to live. Future technology might make it possible to adjust medication doses remotely, without having to see a doctor, or help in an emergency.

Weight Management and Social Media

If used as a weight-management tool, tracking nutrition with a cell phone (whether you are entering the calories manually or scanning barcodes) is much faster and easier than ever. Writing down every single item you eat can be a challenging task, so this tool gives you more time to spend doing other things you love doing (hint: exercise). Many social apps are available that help link you to other likeminded individuals; so, finding a workout buddy or getting ideas for your next WOD (workout of the day) is at your fingertips.

The NIFS App

We are proud to offer a NIFS app that enables you to manage your own fitness center experience. App users can sign in with their cell phone (so there’s one less thing to have to carry on your keychain). This can be nice on days you are running late or are trying to maximize your time at the gym.

Secondly, you can use the app as a tool to set personal goals and track progress. Recording your workout on your favorite cardio equipment is as easy as taking a photograph of the machine and submitting it. The rest of the work is on us!

Thirdly, app users have access to the NIFS Group Fitness Calendar. The calendar can be useful when trying to decide between classes because there are descriptions of each class on the site. Finally, there are monthly challenges posted on the app that give you incentives to come and exercise. The app is free to download and is geared toward enhancing the member experience.

***

Technology definitely gets a bad reputation when it comes to fitness, but there are many ways it can be helpful. If you are new to apps or fitness tools such as these, please ask a staff member to help you access this useful asset. As technology advances, we can only hope that there are positive links toward a healthier and more active society. Take a new approach to fitness; download the NIFS app today! See what we can do for you!

This blog was written by Thomas Livengood, Health Fitness Instructor and Personal Trainer. To read more about the NIFS bloggers, click here.

Zig Ziglar once said, “If you aim at nothing, you will hit every time.” And each of us knows from our own experiences that he is right. As humans we tend to flow toward what is easy and what is comfortable. One day turns into the next day and time seems to slip by us, and what we intended to do doesn’t quite get done.

Although we have good intentions, and no doubt they are commendable, they never seem to happen because they are too vague. Vague intentions are impossible to focus on and aim for; they are moving targets.

Are there moving targets in your life? Maybe you want to lose weight for summer or want to make the gym part of your daily routine. Maybe you want to start eating healthier.

Bring Moving Targets to a Halt

So how do you stop a moving target? Create momentum and steady your target.

Imagine a target shooter trying to hit a bull’s-eye on a target. They begin to aim, but then suddenly the target moves; and before the shooter can position themselves to aim, the target moves again. It starts to become very unlikely that the shooter will ever hit their target.

Without being specific about your objectives, your intentions for them are your moving target. Wanting to lose weight, eat healthier, feel better, and have a routine is all fantastic, but without stating clear, defined goals and methods, you can’t focus and make it happen.

The way to steady your target so you can finally hit the bull’s-eye is to define your goals and write them down:

• How much weight do you want to lose?
• What kind of healthier choices can you make?
• How many days per week can you commit to coming to the gym?

Once you know what you want your outcome to be, you are much more likely to get there. But you have to start moving toward those objectives by using your momentum.

Momentum

“If you do what you’ve always done, you’ll get what you’ve always gotten.”

There is a lot of wisdom in the words of Tony Robbins. The majority of the time the hardest part of reaching a goal is just getting started. It’s never easy starting something new or passing up that favorite sweet of yours.

So how do you build up the momentum to get started? By creating a plan of action. Tony Robbins provides us with seven steps to increase our momentum.

1. GET CLEAR: Gain clarity on where you are.
2. GET CERTAIN: Take what you can dream about and make it real.
3. GET EXCITED: It’s time to get excited about where you want to go.
4. GET FOCUSED: Determine your results and where you want to end up.
5. GET COMMITTED: This is the time where you become dedicated and truly commit to your goals.
6. GET MOMENTUM: TAKE ACTION!
7. GET S.M.A.R.T: Specific, Measurable, Achievable, Realistic, Timely GOALS!

Start Now!

Don’t wait; get started now! Create an action plan, get help with goal-setting, get nutrition help, and even form a workout program. Schedule an appointment with NIFS Ramp Up to Weight Loss Coordinator so you don’t have to go at this alone! Build up that momentum to help take you over the top and beyond.

Oh, and remember: we’re all here to help the entire way!

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

St. Patrick’s Day, the greenest of the holidays, is right around the corner. You might have your favorite lucky green shirt that you wear every year, but do you also have a favorite green dish that you eat, too? For a lot of people that might be some corned beef and cabbage, but if you aren’t a fan of that dish, want something with more balanced nutrition, or want to eat green at other meals too, try one of these healthy and tasty green recipes.

Green Goddess Smoothie for Two

2 cups green, leafy veggies, such as spinach, kale, romaine, and collard greens

2 cups liquid, such as water, milk (almond, coconut, cow’s, soy, etc.), or Greek yogurt

3 cups fruit, such as banana, berries, mango, pineapple, peach, pear, and apple

1. Blend the greens and liquid first.
2. Then add the fruit and blend again. Use frozen fruits for a thicker smoothie and to avoid adding ice.

(Here are more tips for building nutritious smoothies.)

Edamame Guacamole

1 cup frozen, shelled edamame, thawed

1 ripe avocado, peeled and pitted

½ cup chopped cilantro

2 cloves garlic, minced

¼ onion, roughly chopped

½ jalapeno, finely chopped

Juice of 2 limes

2 to 3 Tbsp water

Salt and freshly ground black pepper, to taste

1. Put edamame, avocado, cilantro, garlic, onion, jalapeno, and lime juice in the bowl of a food processor and pulse until combined.
2. Add enough water to make a creamy consistency and pulse again. Pulse until smooth.
3. Transfer edamame guacamole to a serving bowl and season with salt and pepper. Stir. Serve with chips or vegetables.

Green, Green Salad

24 oz. Brussels sprouts, shredded

6–8 slices crisp cooked bacon, chopped

1 cup sliced red onion

⅔ cup dried cherries, unsweetened

⅔ cup sliced almonds, toasted

4 oz. goat cheese, soft and crumbled

 Citrus Vinaigrette:

1 small orange, juiced

1 tsp. orange zest

1 lemon, juiced

2 Tbsp finely minced shallots (may substitute 1 Tbsp minced garlic)

1 tsp. yellow mustard

3/4 cup olive oil

2 tsp fresh thyme, minced

Sea salt and pepper to taste

1. Shred Brussels sprouts using the shredding blade of a food processor or slice thinly with a knife.
2. Place Brussels sprouts in a large bowl and combine with chopped bacon, red onion, cherries, almonds, and goat cheese.
3. Whisk together vinaigrette ingredients.
4. Add vinaigrette immediately before serving and toss well to coat.

Makes 10 servings

This year on March 17th, pull out your favorite green clothing item and also make it a goal to eat green at every meal!

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

The NIFS 2018 Slim It to Win It is in full swing with the energy high and the gym packed with like-minded people working so hard to reach their desired health and wellness outcomes, which include weight loss. All 11 coaches are firing up their teams and leading the way to behavioral changes, good nutrition habits, and of course, cutting-edge and fun training sessions. I have been so inspired by both the participants and the coaches for this year’s program that it takes me a bit to wind down following an action-packed day here at NIFS!

What’s in a Name?

At the beginning of the program, each team is tasked with giving themselves a name—usually something that embraces a motto for the group, or pays homage to the team’s coach by cleverly using their name somehow. It is a very important step that not only gives the team a chance to show off their creativity, but also helps build unity in the group and solidifies a purpose that all in the group embrace and work toward. And when a group of people is working toward a common goal, the question is no longer “if” but “when” they will succeed. The name of the team I am honored to coach is “The Resistance!”

Our name is inspired by a message I learned some time ago from Martin Rooney of Training for Warriors at one of the many conferences where I have seen him speak. He spoke about how we as fitness professionals have to be the Resistance in the battle fighting obesity and inactivity. I heard the message loud and clear, and as a good soldier I work very hard to carry out those steps to help people avoid debilitating diseases and conditions.

But here’s the thing: you don’t have to be a fitness pro to be a part of the Resistance in this battle that the fast food, digital entertainment, and booze industries are currently winning. We can help each other battle against habits and behaviors that lead us down the road to a hospital or worse.

Four Ways to Join the Resistance Against Inactivity and Poor Nutrition

Are you up to the challenge of being a part of the Resistance? Here are four powerful ways you can join the fight:

• Take action. Nothing is ever accomplished without taking action. Choose to be an agent of change and do something about it! TALK is cheap; ACTION pays the bills, so to speak. To be a part of the Resistance requires all of us to stop holding back, for whatever reason, and take the steps necessary to help.
• Lead by example. I am from the old school when it comes to this concept, and believe that you have to walk the walk to truly inspire people to be the best version of themselves. I don’t think the “do as I say, not as I do” approach is very effective in this situation. Think of it this way: you probably wouldn’t have a bankrupt accountant do your taxes, right? When others see and witness that you practice what you preach, they are more apt to follow.
• Recruit others. This battle will be a long and difficult one; we are going to need more soldiers to spread the message and reach more individuals. We have an awesome tool to help recruit others; feeling great and high energy is contagious! When you start to make positive changes and begin to feel great, your energy will spread like a wildfire, and you will want to tell more and more people how things can be if they join the Resistance and make those healthy lifestyle choices. Every person who dumps the fast food for whole foods, is a win for the Resistance. Every person who chooses to go for a walk with their family instead of binge-watching another season of The Office on Netflix is a win for the Resistance and you can help make that happen for others and with others.
• Share your story. One of the most powerful ways to be a part of the Resistance is to share your story of battling against the forces that consume so many. We all have a unique story and perspective that can possibly resonate with someone and create change. When those who are struggling hear your story and realize that change can happen because it happened for you, that can inspire them to take that first step in creating change. And then, they begin the cycle again by taking action, leading by example, recruiting others, and sharing their story!

We can win the battle and take everybody to the promised land of feeling better and living longer, happier lives. Join these 10 teams as part of the Resistance and be an agent of change in someone’s life. If we band together, we can help so many in the battle against disease, unhappiness, and feeling lousy. Join the fight TODAY!

This blog was written by Tony Maloney, ACSM Certified Exercise Physiologist and Fitness Center Manager. To find out more about the NIFS bloggers, click here.