NIFS Healthy Living Blog

I get asked all the time, “What should I eat?” This is not an easy question to answer. There are foods that should definitely be eaten more often than others, and foods that are better to just have every once in a while, but it’s hard to pick certain foods that are a MUST HAVE in your diet for best nutrition. However, if you are looking for a list of items that you can purchase to have in your pantry for quick, healthy, and easy meal or snack ideas, start with this list.

• Pouches or cans of tuna: This shelf-stable protein source is packed with heart-healthy omega-3 fatty acids. It is also an inexpensive protein, which is nice since meat adds the most to your grocery bill. Add it to salads, or mix with plain Greek yogurt and enjoy a tasty tuna salad. White albacore tuna is the best, but any variety that is water packed is a great choice.
• Canned beans: These protein- and fiber-filled gems are also very inexpensive. All varieties are great and can easily be tossed into pastas, salads, or salsas for a filling meal or snack. Be sure to drain and rinse them to rid the beans of the high sodium liquid.
• Extra-virgin olive oil: A staple of the heart-healthy Mediterranean diet, this flavor-packed oil is versatile; you can use it to cook meats and veggies, or drizzle it on a salad for a quick homemade dressing.
• Oats: Breakfast is the most important meal of the day, and with oats you can start your day in a variety of ways! Add fruit, nuts, nut butters, pumpkin, or flax for a different bowl of goodness each day. These are also good to use in meatloaf or other recipes that call for breadcrumbs, to up the fiber amount.
• Nuts: Nuts are loaded with fiber and protein (three times more than potato chips!). These should be a regular part of your diet. Whether you love cashews, almonds, pistachios, or another nut, grab an unsalted or lightly salted variety to get the benefits of the good-for-you fat in all nuts.
• Quinoa/brown rice/whole-wheat pasta: To fill 25% of your plate with whole grains, it’s a good idea to keep some high-fiber options stocked in the pantry. One-half to 1 cup (cooked) of any of these grains will add staying power and tastiness to any meal.
• Sweet potatoes: Want an alternative to a white potato? Sweet potatoes are loaded with fiber and vitamin A. Since they are naturally flavorful, they won’t need much added to them. Baked, roasted, or spiralized into noodles, a sweet potato is a great addition to any meal.
• Salsa: A dip that is also a veggie is a must to keep in your pantry. Choose a chunky salsa where the majority of ingredients are just veggies and not a lot of additives. Then use this to top baked potatoes or eggs, or as a dip for veggies. Chips aren’t the only way to get salsa in your diet!
• Nut butters: Another inexpensive but great protein option is nut butters. You can do the traditional peanut butter, or try new varieties like almond-nut butter or soy-nut butter. All are perfect for adding to whole-wheat toast, oatmeal, celery, or smoothies.
• Green tea bags: If you need something more flavorful than just water to drink, add some green tea to your routine. It is loaded with antioxidants to keep you healthy, is a great way to get in your fluid intake, is naturally very low in caffeine, and has been shown to speed up your metabolism! All of these are great reasons to reach for this beverage any time of day.

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What did you eat today? Don’t underestimate the role that proper nutrition plays in your health and fitness. Contact Angie Scheetz ascheetz@nifs.org or click below to learn more about the My Nutrition Coach app. 

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

Most of us have specific goals in mind when it comes to an exercise program. We work hard to achieve these results day in and day out, but sometimes our bodies may need an extra push to get over that hump. Many people question the importance of adding supplements to a healthy diet and workout routine, as well they should.

With so many different supplements flooding the shelves these days, it’s hard to know which ones will truly help you achieve your desired results. Although I agree that some supplements might not be necessary to include in your program, others could be beneficial to many individuals no matter what their fitness goals are.

Not a Substitute for Proper Nutrition

Before I go any further, I want to note that supplementation is simply an addition to your diet and exercise regime. These are not meant to replace a well-balanced whole-food diet; they are meant to be used in conjunction.

Most of the nutrients we need are already being produced by our own bodies to a certain extent, as well as existing in foods we eat daily. Some essential nutrients such as protein, creatine, and branched-chain amino acids (BCAAs) are naturally produced in the body and can be found in meat products, including (but not limited to) red meat, fish, and ground turkey. These amounts are just large enough to support daily functioning, but may not be produced in large enough quantities to aid in dramatic physique enhancements. If you are looking to take your physique to the next level, supplementation might be just what you need.

Which Ones Should I Use?

Here are the top five supplements (in my opinion, and that of many top professionals) you could add to your exercise and diet program.

1. Branched-chain amino acids (BCAAs): BCAAs are essential nutrients that help the body slow down protein and muscle breakdown, which can aid in preventing muscle fatigue during intense workouts. It works by stimulating the building of protein in muscles, which in turn helps prevent muscle breakdown. I would not recommend using BCAAs when trying to gain muscle hypertrophy (or size), as muscle breakdown is essential for muscle growth. Instead, try a pre-workout or caffeinated drink before your workout for extra energy.
2. Creatine: Creatine is an organic acid that is produced in the liver and helps supply energy to cells all over the body (especially muscle cells). People take creatine because it allows the body to produce more energy, and with more energy a person is able to increase the intensity of their workouts. Many athletes use creatine to improve their overall performance. It also helps aid in quicker muscle recovery after an intense workout.
3. Protein: Your muscles need protein grow and recover from muscle breakdown caused by exercise. You can get plenty of protein in your diet; however protein shakes are generally lower in calories than a high-protein meal. They are also portable and more convenient that carrying around whole-food meals (here are some ideas for making your own). Two widely used proteins are whey and casein. Whey is a fast-digesting protein that aids in muscle recovery and muscle growth. Casein is a slow-digesting protein that creates a longer-lasting supply of muscle-building nutrients. Many experts recommend taking a mixture of the two proteins to ensure a release of amino acids into the blood for as long as possible, therefore aiding in lean muscle gain as well as body fat decline.
4. Multi-vitamins: Multi-vitamins are essential to support the body’s everyday functioning. Your body needs a variety of complex nutrients for optimum efficiency and performance. Taking a high-potency multi-vitamin can ensure your body is getting those essential nutrients to support thousands of metabolic reactions. Here’s more information on the importance of a multi-vitamin for your health and fitness goals, including a list of the essential vitamins and minerals you need.
5. Fish oil: Fish oil tablets are the most efficient way to get the purest and most concentrated dose of Omega-3s into your diet. Omega-3s have been proven to improve blood circulation, which in turn will allow nutrients such as protein and carbohydrates to reach muscles. Omega-3s also help with maximizing metabolic rate, which in turn helps with fat loss.

Dietary supplements can have many health benefits as well as many performance-based benefits. If you are not concerned with taking supplements for their potential performance enhancements, you should at least be taking supplements such as multi-vitamins and fish oil tablets for your general health. They can be an easy addition to your diet and exercise regimen that may have huge effects on your overall health. Add supplements on an as-needed basis after conducting a needs analysis, and implement one at a time.

If you have additional questions or concerns about supplementation, please stop by and ask any Health Fitness Specialist at NIFS or contact our Registered Dietitian, Angie Mitchell for more information.

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

Over 1 billion people from around the world are attempting to lose weight at any point in time. That is a BILLION! If losing weight was an easy task, that number would not be so staggering. Trying to lose weight and keep it off is challenging, so what are some ways that have been proven time and time again to be successful? Here are 5 tips to try when you want to see the scale moving in the right direction.

Eat breakfast daily.

The common phrase “breakfast is the most important meal of the day” isn’t false. Starting your day with a balanced breakfast has been shown to help individuals eat less throughout the day and lose weight. It helps to jump-start your metabolism and allows it to work more efficiently during the day. Aim for three food groups for a balanced meal, but anything you can grab is better than skipping.

Don’t drink your calories.

When you eat food, whether it is a banana or potato chips, your body gets a sense of fullness. However, when you drink liquids your body doesn’t experience that same feeling. Therefore, it’s very easy to drink a lot of empty calories and not realize that those calories are adding up. Some examples are regular sodas, sweetened tea or lemonade, juice drinks, and flavored coffee beverages. A typical soda has around 150 calories; therefore, eliminating one per day would equal a 15-pound weight loss over one year without changing any eating or exercise habits.

Make sure you are eating enough.

This might sound crazy to some, because if you are trying to lose weight shouldn’t you decrease your calories? This is true; however, everybody has a different metabolic rate and requires a certain amount of calories to work properly. Decreasing your calories by too much, hoping to lose weight faster, can make weight loss more challenging. The easiest way to see what your body’s resting metabolic rate is to get a BOD POD assessment (contact the NIFS track desk at 317.274.3432, ext. 262, to schedule). Another rule of thumb is to make sure you are eating at least 1,200 calories every day. The best way to know this is to start keeping track of your calories with a food diary app.

Learn your body’s hunger and fullness cues.

Not knowing or understanding how much food your body needs can be the most challenging part of weight loss. Learning your body’s hunger and fullness cues is the key to weight loss. On a scale of 1 to 10, with 1 meaning you are ravenous or starving and 10 meaning you are uncomfortably full, aim to eat a meal or a snack at a 3. At this point your body is ready for fuel but not so overly hungry that you make poor decisions or consume extra calories. Check in about halfway through the meal to see what number you are. Stop eating when you are at a 7. This guarantees you are satisfied but not overly stuffed. Knowing another meal or snack will be coming in another 3 to 4 hours is helpful. If you eat to a 9 or 10, you might not be hungry again for 8 hours!

Eat filling foods.

When you want to lose weight, the challenge can be feeling satisfied. The best way to get that feeling is to choose foods that will fill you up and keep you full, all while allowing the body to work harder to break down your foods and in turn burn more calories. These foods are high-fiber foods such as fruits, vegetables, whole grains, beans, and nuts. It also includes high-protein foods such as lean meats, low-fat dairy like Greek yogurt or string cheese, eggs, beans, and nuts. Making sure fiber and protein are included at each snack or meal means you are staying satisfied.

If you are one of the 1 billion people trying to lose weight, don’t do it alone. NIFS has many options to help you reach your goals*. Check out our Ramp Up to Weight Loss program!

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

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

For a quick and tasty breakfast, lunch, dinner, or snacks, consider making a smoothie. This portable meal or snack can be chock-full of good-for-you antioxidants and vitamins if you make it correctly. Unfortunately, though, some of the pre-made ones are loaded with added sugar. So pull out your blender, food processor, or Vitamix, grab some ingredients, and let’s get started!

• Produce: The most important part of the smoothie comes from the produce. The fruits or veggies you add will load up your drink with nutrients. Aim for ½ cup to 1½ cups from this group, which typically includes berries, bananas, pineapple, spinach, kale, and whatever else you have in the fridge or freezer to add!
• Ice and/or frozen fruit: Add ½ to 1 cup to give the smoothie more thickness.
• Liquid: Use ½ to 1 cup of milk (preferably the unsweetened variety) or water. If you are adding fruit juice, make sure it is 100% fruit and stick to ½ cup or less.
• Protein: 2 TB. of peanut butter (or any nut butter), protein powder, or Greek yogurt will help to keep you fuller longer, so don’t forget to add this ingredient. If you decide to go with protein powder, make sure to get a basic whey protein powder that isn’t extremely high in extras or sugar (some are available with less than 2g). This powder is also a complete protein, which means you get all of the essential amino acids. Just stick to 1 scoop or 2 TB. to avoid adding extra, unnecessary calories.
• Fiber extras: For some additional staying power in your drink, add 1 to 2 TB. of chia seeds, oats, or flaxseed. (See this blog for more info on chia seeds and other add-ins.)

If you have an older blender with dull blades and a weak motor, stick to fresh fruit vs. frozen, and blend the ice cubes gradually into the smoothie. One tip is to add your dry ingredients last to avoid them getting stuck in the bottom. If you are having trouble getting the ingredients to blend, let it sit for a few minutes so the fruit can soften or add more liquid a little bit at a time.

Now it’s time to drink up! Letting it sit for just 20 minutes might mean it will start to thicken or separate. You can store it in the fridge for up to 24 hours, but a fresh smoothie will have the best flavor and taste. Enjoy!

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

Nuts, basically one of the original food groups and predating even the most basic diet, have been a part of human existence since the beginning, and there is good reason. They taste good and are loaded with nutrients. The properties and benefits of nuts vary based on each individual nut, with some options being a little healthier than others.

Nuts Are Healthiest Without Embellishment

There are some ground rules that I would like to set regarding healthy nuts. 

Try not to add chocolate to the equation. Although chocolate has its good qualities, we also know that added calories would diminish our gains from the nuts.

Salt, like chocolate, has added value in taste but is not recommended for individuals who are heart conscious. For that matter, I don’t recommend added anything, whether it be chocolate, salt, sugar, etc.

Health Benefits of Nuts

“Now wait a minute, this sounds like a lot of work,” you may say. This is where you are mistaken. Eating nuts can be an enjoyable way to get variety in your diet and healthful nutrition. For instance, almonds, cashews, pecans, brazil nuts, macadamias, pistachios, hazelnuts, and walnuts boast tons of benefits, including but not limited to fighting inflammation, improving digestion, raising immunity, lowering LDL, fighting cancer, and even making coffee taste better.

Nutritional Information About Nuts

Nuts can differ in size, shape, texture, and taste, but overall, they are fairly similar in calories per ounce and fat. The pistachio weighs in pretty light on the calorie scale at about 160 calories and 14 grams of fat per 50 nuts, while the Brazil nut is 185 calories and 18 grams of fat for 5 to 6 nuts. The healthy properties of the Brazil nut, though, outweigh the difference in that they contain a fair amount of selenium (which, in recommended doses, has been linked to fighting certain cancers).

With all the benefits nuts pose for our health, it is easy to see why they belong in the Mount Rushmore of edibles. Do yourself a favor and accentuate your diet… because nuts are taking over!

This blog was written by Thomas Livengood. For more about the NIFS bloggers, click here.

There are so many nutrition bars out there that I am sure it can be a challenge to pick one that is the best. So how do you know if the bar you are choosing is the healthiest option for you? With anything, when it comes to your food and nutrition, the key is moderation and balance. You should be choosing a bar that you like the taste of and that works for your schedule and habits.

The goal is to try to eat as many whole, fresh foods as possible and decrease the packaged foods with a giant ingredient list of things you might have trouble pronouncing. However, these bars can be a nice backup to keep in your purse, car, gym bag, or desk drawer for those times when you need fuel and don’t have other options. 

Here is a good rule of thumb to follow when it comes to these convenient bars:

Protein: Choose one with at least 5 grams and no more than 15 grams. This will help keep you full, and protein is what makes these bars have more staying power than a regular granola bar or candy bar. Too much protein will make the bar have an unpleasant taste, or more ingredients will be added to cover the added protein taste. Also, this bar is intended to be a snack to hold you over until mealtime and not replace the quality protein you should be getting from meals.

Fiber: Choose one with more than 3 grams. Fiber is another thing that will help to keep you full, so choosing a bar with staying power will help keep you satisfied until your next meal. 

Fat: Choose one with mainly heart-healthy fat. Check the label and make sure the saturated and trans fat content is low and the majority of fat is coming from mono or polyunsaturated fats like you would find in nuts. 

Carbohydrates: Choose one with mostly whole grains and 15 grams or less from sugar. This can be tricky because a lot of bars have added sugar to make them taste better. Try to steer away from the ones that are a fancy candy bar and choose one that is lower in sugar.

Here are a few bars that meet these requirements:

• Luna Bar 
• Clif MoJo Bar 
• Lara Alt Bar 
• Kind Bar
• Bear Naked

Was your favorite not on the list? Or did it not meet the requirements? Remember, if you are choosing a nutrition bar occasionally, then it can fit into a balanced diet!

If you have nutrition-related questions or simply struggle to incorporate proper dietary habits into your lifestyle, a Personal Nutrition Coaching (PNC) session may be for you!

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

Have you been considering a vegetarian diet? Approximately 3.2% of the American population currently follows a meat-free diet, with 0.5% of those following a vegan diet, which includes no animal products at all. This is very small when compared to India, where an estimated 42% of the population follows vegetarianism.

So why would you consider going vegetarian? There are many reasons, but the most popular are for health reasons, to help preserve the Earth’s natural resources, and for animal rights.

Essential Nutrients for Meat-Free Meals

When some individuals decide to eliminate meat and other animal products from their diets, they might not be getting all of the essential nutrients that are important. So here are some nutrients to make sure you are getting in to guarantee your diet is balanced.

• Protein: Essential for growth and maintenance. Food sources include beans, nuts, nut butters, peas, and soy products (tofu, tempeh, veggie burgers). Milk products and eggs are options for lacto-ovo vegetarians.
• Iron: A primary carrier of oxygen in the blood. Food sources include iron-fortified cereals, spinach, kidney beans, black-eyed peas, lentils, turnip greens, molasses, whole-wheat breads, peas, and some dried fruit (apricots, prunes, and raisins).
• Calcium: Important for building bones and teeth and maintenance of bone strength. Food sources include fortified breakfast cereals, soy (tofu, soy-based beverages), calcium-fortified orange juice, and some dark green, leafy vegetables (collard greens, turnip greens, bok choy, and mustard greens).
• Zinc: Necessary for many biochemical reactions and helps the immune system function properly. Food sources include a variety of beans (white beans, kidney beans, and chickpeas), zinc-fortified breakfast cereals, wheat germ, pumpkin seeds, and milk products for lacto vegetarians.
• Vitamin B12: Necessary for cell division and growth, and strengthens the immune system. Food sources include milk products, eggs, B12 fortified foods (breakfast cereals, soy-based burgers, veggie burgers, and nutritional yeast).

Additional Recommendations for Vegans

Vegans who do not have fortified foods and ovo-vegetarians who do not have fortified milk substitutes should consume the following daily:

• 3 to 5 teaspoons vegetable oil (for calories and essential fatty acid)
• 1 Tablespoon blackstrap molasses (for iron and calcium)
• 1 Tablespoon brewer’s nutritional yeast for B vitamins, especially riboflavin and B12

Build Meals Around Low-Fat Proteins

Some final advice is to build meals around protein sources that are naturally low in fat, such as beans, lentils, and quinoa. Don’t overload meals with high-fat cheese to replace the meat.

Many foods that typically contain meat or poultry can be made vegetarian. This can increase vegetable intake and cut saturated fat and cholesterol intake. A variety of meat-free products look (and may taste) like their non-vegetarian counterparts, but are usually lower in saturated fat and contain no cholesterol.

Most restaurants can accommodate modifications to menu items by substituting meatless sauces, omitting meat frm stir-fry dishes, and adding vegetables or pasta in place of meat. These substitutions are more likely to be available at restaurants that make food to order.

To find out more about personal nutrition coaching at NIFS, follow this link. If you would like to schedule a personal nutrition consultation to help you decide whether switching to a vegetarian diet is the right choice for you, contact me at amitchell@nifs.org.

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