NIFS Healthy Living Blog

The air is crisp, football season is in full swing, and the plentiful bounty of summer’s gardens is all gone. Instead of reverting back to the frozen fruit and veggie staples that are typical of fall and winter, experiment with some of the tasty foods that give fall the name the harvest season!

Favorite Fruits and Vegetables for Seasonal Eating

Here are some of my favorite fall foods and the nutrients they provide.

• Apples: Easy and portable for a lunch bag or a snack. They are also high in fiber and can help decrease cholesterol. (Read more about apple nutrition.)
• Acorn squash: Packed with Vitamin A and C to keep your immune system healthy during flu season.
• Brussels sprouts: These little balls of cabbage are known to be cancer fighters.
• Grapefruit: Citrus comes into season in late fall, so grab these pink treats that are high in fiber and immune-boosting properties.
• Parsnips: Not as starchy as a potato and loaded with fiber, vitamins and minerals, and antioxidants.
• Pears: Another fruit that comes in season in the fall and is full of Vitamin C and fiber.
• Pumpkin: The most popular of the fall produce is great for more than decorating! One cup of canned pumpkin has 7 grams of fiber, which is one-third of your daily needs.
• Spaghetti squash: This fun alternative to pasta is high in beta carotene, potassium, and antioxidants.
• Turnips: Surprisingly high in Vitamin C; if you eat the greens, you add a ton of Vitamins A, C, B6, and calcium and magnesium.

Fall Recipes

Try these recipes as a way to incorporate some of these fall powerhouse foods into your meals.

Turnip, Apple, and Acorn Squash Soup

1 acorn squash, peeled and chopped
3 medium turnips, peeled and chopped
3 small or 2 medium apples, peeled, cored, and chopped
4 tbsp olive oil
2 cups water or low-sodium vegetable broth
½ tsp sea salt
1 tsp pepper
fresh cilantro for garnish (optional)

1. Heat olive oil in a large pot over medium heat.
2. Add chopped acorn squash, turnips, apples, and salt and pepper to pot and continue to cook on medium for 5–10 minutes, then reduce heat to medium-low and continue to cook until ingredients are softened, about 45 minutes.
3. Once ingredients are softened, add water or low-sodium vegetable broth and continue to cook for another 5–10 minutes on medium heat until soup is warm.
4. Remove pot from heat and add through blender or food processor, or use immersion blender.
5. Garnish with fresh or dried cilantro and serve. Serves 4.

Roasted Brussels Sprouts with Pears and Pistachios

1 pound Brussels sprouts, halved lengthwise
3 Tbsp olive oil
½ tsp salt
¼ tsp black pepper
1 pear, halved lengthwise and cored
¼ cup shelled pistachios, chopped coarsely
Juice of ½ large lemon

1. Preheat oven to 425°F. Place the prepared Brussels sprouts on a baking sheet and pour on the olive oil, salt, and pepper. Place the pear halves, cut sides-down, on the baking sheet, making sure there is enough oil to coat their cut surfaces.
2. Roast the Brussels sprouts and pear for about 20 minutes. Then turn the Brussels sprouts so that both sides become caramelized. Check the pear—it might not be caramelized at this point.
3. After another 10 minutes, turn the Brussels sprouts again. Flip the pear. Reduce the oven heat to 375°F.
4. Add the pistachios—you just want to heat them up and toast them slightly. 
5. After 5 minutes, remove the baking sheet from the oven. Squeeze lemon juice directly over all the ingredients. Use your spatula to chop up the pear halves. Toss everything thoroughly. Serves 2.

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

Are you one of those people who are always hungry? Are you constantly thinking about your next meal or snack and what you’re going to eat? The issue could be that you aren’t choosing meals or snacks that fill you up and keep you satisfied. So the alternative is grazing constantly to get that full feeling.

Luckily there are lots of foods out there that are filling and will keep you satisfied longer. These foods are ones that are high in protein, fiber, or good-for-you fat. Here’s a list of 10 foods to choose when you want to stay fuller longer.

• Nuts: Nuts have all three things that help keep you full: healthy fat, protein, and fiber. The key is to stick to a serving size because they are calorie dense. Measure out an ounce and enjoy all types of nuts at snack time or meals to keep you full.
• Avocado: Loaded with good-for-you fat, these tasty treats are a nice addition to a sandwich or salad, or as a dip for veggies. Like nuts, they are very calorie dense, though, so a little goes a long way. Stick to a fourth of an avocado as a serving and enjoy the benefits of staying satisfied.
• Eggs: Studies have found that protein keeps you more full than carbs. When you eat eggs versus a bagel for breakfast, the eggs win every time for post-meal satisfaction. Start your day with this complete protein; grab a hard-boiled egg for a snack or add it to your salad at lunch and enjoy staying fuller longer.
• Popcorn: This tasty snack is high in fiber, which helps with the full factor. It also takes up a lot of volume, which means a serving size is pretty large (3 cups!) for a snack. So, if you like to reach for a larger snack, popcorn could be your new go-to item!
• Berries: Loaded with fiber, these sweet and tasty fruits are an excellent way to increase your fullness factor. They can easily be added to breakfast, lunch, dinner, or snack time. The cancer-fighting antioxidants are just an added bonus.
• Cottage cheese: Dairy foods are high in protein, which is a plus for keeping you full. Cottage cheese is also a great way to vary your snack routine. Toss in some fruit, veggies, or nuts for some crunch, and every day can be a different experience.
• Celery: If you have heard that celery is a negative-calorie food, you know this a great go-to item for filling you up and keeping you full. It’s low in calories and high in water and fiber content, both of which will help keep those hunger pangs away.
• Greek yogurt: Another protein-packed goodie is Greek yogurt. Choose a 2% variety to add some fat to your snack or meal. The portion-controlled cup is also nice to help keep the serving size in check.
• Beans: You get protein and fiber-filled goodness with all of your bean varieties! Toss them into soups, salads, and dips and enjoy the benefits of staying full longer.
• Sugar-snap peas: Another high-fiber veggie that you can add to your routine is sugar-snap peas. They are crunchy and filling and super easy to prepare. Just wash and go!

Add some or all of these 10 foods to your daily routine and enjoy the benefits of keeping that growling stomach at bay!

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

It only comes around once a year, so why not just indulge, right? Well, some of your favorite fair foods might only be consumed once per year, but if you aren’t increasing your exercise, too, the extra weight gained can stick around for longer.

Top 6 State Fair Foods—and How to Burn Them Off

Here are some of the more popular fair food items and how far you will need to walk to burn off the calories.

1. Elephant ear: Average is 310 calories and 15 grams of fat—3 miles
2. Funnel cake (6”): 276 calories and 14 grams of fat—3 miles
3. Lemon shakeup: 254 calories: 2½ miles
4. Deep-fried everything: Fried Snickers, 444 calories and 29 grams of fat; fried Twinkie, 420 calories and 34 grams of fat—either would take 4.5 miles. One Oreo, 98 calories—1 mile
5. Corn on the cob: 250 calories and 12 grams of fat—2½ miles
6. Corn dog: 200 calories and 10 grams of fat—2 miles

Fair Food Fixes: Better Nutrition Choices

There are some easy ways to save some of these calories or burn them off. Try these tips:

• Think your drink—grab bottled water, sugar-free lemon shakeups, unsweetened tea, or diet sodas to drink instead of empty calories from other beverages.
• Don’t arrive starving, which can lead to you wanting to purchase everything in sight. Have a balanced snack before you head to the fair.
• Share with friends and family so you can try smaller portions of more foods.
• Sit down and eat versus walking and grazing. This can help you feel fuller faster and more satisfied.
• Wear comfy shoes to maximize your walking! Park farther away and avoid taking the shuttles or train services.
• Check out all booths and choose your absolute favorite…you’ll eat less and walk more.

As with holidays, vacations, and other events that come around infrequently, the goal is to enjoy the day and then get back to balanced eating at the next meal. All foods can be a part of a balanced diet as long as it is done in moderation. Be sure to plan healthier meals and snacks leading up to and surrounding the higher-fat choices that will be available at the fair!

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

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.

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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.