NIFS Healthy Living Blog

There is no escaping the colors of the sugary candy that is around every corner. From jelly beans to chocolate bunnies and Cadbury eggs, the temptations are endless and the calories are empty.

Too Much Sugar Is Harmful

Sugars are caloric, sweet-tasting compounds that occur widely in nature, including in fruits, vegetables, honey, and human and dairy milk. We are born with the desire or preference for sweet taste. The presence of lactose in breast milk helps ensure that this primary source of nutrition for infants is palatable and acceptable. Chemically and with respect to food, sugars are monosaccharide or disaccharide carbohydrates, which impact sweet taste. Most foods contain some of each.

Monosaccharide is a single molecular unit that is absorbed directly into the bloodstream. The most common monosaccharides are glucose, fructose, galactose, and mannose.

Disaccharide is sugar containing two monosaccharides that are linked together, and which are broken down in the body into single sugars. The most common disaccharide is sucrose, which is also known as table sugar.

What Happens When You Eat Sugary Candy

When you consume Easter candy, you are getting a large dose of sugar. Whether it’s in the form of high-fructose corn syrup or cane sugar, it slams into your system like a bowling ball, and the effects are disastrous. Within the first 20 minutes or so, your blood-sugar level spikes as the sugar enters your bloodstream. It arrives there in the form of glucose, which is your body’s main source of energy. This sudden rise in blood glucose stimulates your pancreas to start pumping out large amounts of insulin, which is the hormone that helps your cells take in the available glucose. Some of this glucose is used instantly for energy, but the rest is stored as fat by insulin, to be used later.

Sugar is ok in moderation just be mindful, especially around the holidays when sugar is so easily accessible.

But the holidays alone aren’t the only times that we can allow these choices to creep in. Daily your efforts to eat well may be sidetracked by busy schedules, business dinners, birthday parties, evenings out with your friends, fundraising banquets, breakfast meetings, church dinners…the list goes on.

Alternatives for Healthy Eating and Celebrating

Here are some healthier alternatives. Don’t forget that you also have the option to meet with our Registered Dietitians on staff to help you get on the right path.

Let’s look at ways to enjoy Easter and not feel like you have to munch on carrots and lettuce the whole day. Alternatives to candy:

• Very dark chocolate (choose some with very little sugar)
• Nuts
• Fresh fruit
• Whole-grain crackers and pretzels
• Cheeses
• Popcorn

And start thinking about next Easter with these non-food ideas for kids’ Easter baskets:

• Play dough
• Balls
• Jump ropes
• Sidewalk chalk
• Crayons
• Garden starter set
• Butterfly habitat
• Beading supplies
• Swimming toys
• Card games

The possibilities are honestly endless. It’s just a matter of taking the time to think healthier and smarter next Easter!

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

If your evening snack is turning into a fourth meal each night, that could hinder your wellness goals or sabotage your daily workout.

There is a lot of thinking that you shouldn’t eat after a certain time of night. However, your metabolism doesn’t shut off at a certain time, so the timing of the snack isn’t necessarily the problem, as long as you make sure to have it at least an hour before bedtime so that it can be more easily digested before you go to sleep.

More often than not, nighttime snacking is from boredom or habit rather than actual hunger. Therefore, assess how you are feeling and then decide whether you are truly hungry and need a snack to hold you over until breakfast.

Healthy Nighttime Snack Options

If you really are hungry, try some of these balanced snacks that are a better option than the salty chips or bowl of ice cream.

• One apple and a tablespoon of peanut butter
• Container of Greek yogurt with fresh fruit
• Raw veggies and hummus
• Small bowl of high-fiber cereal (at least 3 grams per serving) and milk
• String cheese or a light cheese wedge and a few whole-wheat crackers
• Air-popped popcorn and a handful of nuts
• Blueberries and strawberries with light whipped topping
• An ounce of dark chocolate and a glass of milk
• Avocado spread on a Wasa cracker or a slice of whole-wheat bread
• Low-fat cottage cheese and fruit

Are You Eating Enough During the Day?

If you are consistently starving before bed, it might mean that you aren’t eating enough calories throughout the day. Start monitoring your meals and see if you are spreading your calories evenly between breakfast, lunch, and dinner with a couple of snacks between meals. Making sure you have enough fuel throughout the day can decrease late-night desperation eating.

The other thing to consider is whether you had enough protein at dinner. Protein helps keep you full and satisfied, so have a serving around the size of the palm of your hand or around 25 grams to guarantee you are getting the benefit.

Remember to stop and assess your hunger level first before reaching for any late-night treats!

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.

There are so many diets out there that it can be confusing as to what you should follow and who you should listen to when it comes to healthy and balanced eating. If you aren’t sure where to begin to change your current routine, take a look at these tips that Registered Dietitians (the experts in healthy habits) recommend.

• Eat breakfast daily. The most important meal of the day should not be missed. Aim for three food groups that combine a mixture of fiber and protein to keep you full and start your day off right. Oatmeal mixed with a nut butter and fruit, a whole-wheat English muffin with an egg and a glass of milk, a smoothie with frozen fruit and veggies and Greek yogurt, or a veggie omelet and toast are some quick, balanced, and fabulous options to have in the morning.
• Eat mindfully. Mindful eaters will eat less than those who are distracted by their phone, television, computer, and emotions. Paying attention to whether you are hungry and then choosing foods that sound satisfying is the key to mindful eating.
• Stay hydrated. Dehydration causes slowed metabolism, mindless eating, and feelings of false hunger. Drinking water throughout the day can help combat these. Have a reusable bottle on your desk at work as a visual reminder to keep drinking all day. (Here are tips for staying hydrated the easy way.)
• Snack. Aim to have something to eat every four to five hours. A snack helps keep you satisfied until your next meal and prevents overeating caused by going too long without fuel. Be sure to grab a snack that has some fiber and/or protein to help you stay full and give your body the nutrients it needs. (Here are some easy smoothie recipes.)
• Eat dessert. Believing that all foods—even dessert—can fit into a balanced diet is important. If you deprive yourself of your favorite foods, it can lead to a vicious cycle of guilt eating and feeling bad about your choice. Instead, enjoy your dessert with a balanced meal and then move on.

Following this advice from Registered Dietitians is the first step in lifelong balanced eating. Try to make each one a habit, so that healthy eating becomes a lifestyle instead of a challenge. Find out more about NIFS nutrition services. 

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

Your body needs fuel! When you are planning to do a run or a workout that is longer than an hour, the way to ensure that you have enough energy to get through it is to make sure you are eating the proper combination of foods beforehand for endurance. This is tricky, though, because you want to make sure what you are eating doesn’t upset your stomach during the workout. Here are some suggestions to get you through the workout with the right nutrition for feeling great.

Tips for Eating Before a Workout

The most important thing is to eat something that is familiar. You never want to try something new on race day or competition day. The old saying “practice makes perfect” will help decide what works best for your body.

Aim for a meal that has an easily digestible carbohydrate-to-protein ratio of 3:1. Typically you want something that is lower in fiber and not high in saturated or bad-for-you fats.

For most people, eating around 2 hours prior to running is ideal; but some people have found they can tolerate food 30 minutes before a workout, especially if you are doing the run first thing in the morning. If that is the case, something smaller might be best. Make sure to have a snack before bed that has a combination of carbs and protein (such as cheese and crackers, a yogurt parfait, or fruit and nuts).

Pre-workout Meal Ideas

These are suggestions that you can try to come up with your body’s perfect pre-workout meal depending on the time of day you are completing it.

• 1–2 slices of wheat toast or an English muffin with peanut butter
• Cup of Greek yogurt with berries
• Cup of oatmeal with fruit and nuts
• Banana with almond butter
• Half a bagel with an egg and cheese
• Turkey sandwich with a slice of cheese
• Pita pocket with homemade tuna salad
• Cup of quinoa with veggies mixed in
• Cup of whole-wheat pasta with meat sauce
• Cup of brown rice with chicken and veggies

Start practicing with some of these suggestions or with other meals or snacks that sound good to you that meet the 3:1 carb-to-protein ratio so you are ready to tackle those long runs and workouts.

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

We’ve all heard the phrase that an apple a day keeps the doctor away, but who knew that eating a balanced diet would also make you more productive at work? That’s what was found in a study conducted by Brigham Young University on 19,000 employees from three large companies (published in the Population Health Management journal). It was discovered that employees with unhealthy diets were 66% less productive than those who ate whole grains, fruits, and vegetables.

So how can you be a more productive employee? Try these three simple ways to eat more balanced meals and then get ready to impress your boss.

Whole-grain Goodness

Swap out your old rice, pasta, bread, and cereal for grains that are higher in fiber and are less processed. Brown and wild rice are excellent alternatives to white rice. Whole-wheat pasta, couscous, quinoa, millet, and oats are more high-fiber options to incorporate into your diet.

When it comes to breads and cereal, check the label. Choose options that have at least 3 grams of fiber per serving. Check out the Whole Grains Council website for more information.

Fabulous Fruits

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

Varied Veggies

One of the most challenging food groups to get into your diet, but also one of the best for you, is vegetables. It can be difficult to meet that 4–5 recommended servings per day, so how can you get these in to help balance your diet?

One way is to make sure that you are spreading them out throughout the day by including a vegetable serving at lunch and/or snack time. At lunch, grab portable veggies such as baby carrots, cherry tomatoes, mini bell peppers, and sugar-snap peas to add some variety and crunch along with your typical sandwich. Or nibble on veggies with a hummus dip for an afternoon snack. Make it a goal to try one new/different vegetable each week.

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Now that you know the impact of nutrition on employee health and productivity, you can follow these three tips for healthy meals and snacks.

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

The food truck phenomenon started in 2008 in California with a truck called Kogi BBQ that served Korean-Mexican fusion on the streets of L.A. Soon many chefs followed the trend, and now you can find these mobile dining establishments in most cities across the U.S.

One great thing about this trend is that it tends to be inexpensive compared to restaurants, and a fresher fast-food option. However, since these trucks typically have an ever-changing menu, it can be challenging to know what to order—and whether you can find a healthy option.

Tips for Healthy Eating

Follow some of the tips below, and then get out there and find your new favorite truck!

• Scan for the best. Normally if you see one food truck, there is another one close by, or as is getting popular now, you might be at an event where a bunch of food trucks have gathered at one time (such as the First Friday Food Truck Festival). Take a walk around and check out all of the menus available (burning those calories as you walk), and then you can make a more informed choice.
• Eat with a fork. One thing food trucks are known for is their fresh ingredients, so take advantage of filling up on those. And when you load up your plate or bowl and require a fork to eat the item, it slows down the process. Allowing your brain to tell your stomach that you are full is the goal, and this typically takes around 20 minutes. By eating with a fork, you can slow down considerably versus folding over the pizza and finishing it in five bites, keeping the burrito all rolled into a nice hand-held contraption, or using both hands to wrap around the giant burger!
• If you aren’t using a fork, look for a taco truck. Almost all food trucks that specialize in tacos have great things going for them: they are portion controlled, typically have a protein source in them, and are loaded with veggies on top! Most food truck tacos aren’t loaded with sauces and cheeses like sit-down Mexican restaurants, so you can save a lot of calories. One more plus is that most food trucks use corn tortillas instead of flour, which means less processing, fewer calories, and less sodium.
• Burn more calories standing up. Usually there aren’t a lot of places to sit around food trucks, which a lot of people see as a drawback of the movement. However, take this opportunity to practice eating your food while standing. It is well known that standing burns more calories than sitting, and can also help prevent acid reflux.
• Share, share alike. As I already mentioned, typically there are a lot of different food trucks in one area. So, grab a friend or a co-worker and try multiple items. You will get to try a lot of different things but in much smaller portions.

Moderation and Balance Are the Keys

As with any dining out, when it comes to food trucks the same nutrition rules apply: moderation and balance. As long as you remember to have three food groups on your plate and eat a standard amount, you can enjoy the food truck experience for lunch or snacks and not feel guilty!

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

Has dinnertime become the dreaded time lately? Getting picky children to eat can be very frustrating. Children of different ages may respond differently to various tactics. Here are a few ideas for how you can get your child to try (and hopefully like) new foods, and get better nutrition.

Pregnant and Lactating Women

Some research shows that the foods that a woman eats during pregnancy may “program” the fetus’ food preferences later in life. Both amniotic fluid and breast milk take on flavors and odors of the foods mom eats. When pregnant and breastfeeding, try these tactics:

• Eat a variety of healthy foods to expose your baby to an assortment of flavors and smells. This may reduce the chance that your child will be a picky eater.
• Avoid a diet based around junk food. Your need for additional calories is not a good reason to eat food that contains no nutritional value. Doing so may increase the amount of sugar needed to experience reward in your child’s developing brain, possibly leading to loss of control and binge-eating episodes later in life.

Infants

Feed your baby variety. It often takes the introduction of a new food ten times for a young child to develop a taste for it. Most babies grimace at every new food. Keep trying a food and your baby may learn to like it.

• Introduce vegetables before fruits so that the child does not get used to eating sweet foods all the time.
• When eating several different foods at one meal, introduce new foods before familiar favorites. If they do not know mashed bananas are available, they may try the lima bean puree.
• Do not avoid foods because you do not like them. Your child may learn to like different foods than you.

Toddlers and Children

As with babies, toddlers may refuse foods—not because they don’t like them, but because they begin to realize they have a choice. Let your child make other decisions, like what book to read, or what clothes to wear, but not what to eat once the food is on the table. A toddler’s growth may be slowing down, so they may eat less. If they are not eating, they may be full from snacks or juice, or they may have been served a portion that is too large. Babies and toddlers will not starve themselves!

• Eat with your children, and eat the same things. Dad can’t avoid green vegetables, and mom can’t avoid bread or starchy vegetables; your child will pick up on that and think they can avoid certain foods, too.
• Turn the TV off. Young children need to focus on eating, and distractions such as cartoons will keep them from eating.
• Make foods fun! Arrange a fruit salad as a smiley face. Use cookie cutters to cut sandwiches into fun shapes.
• Let kids play with their food, and be tolerant of messes! It helps kids experience the food’s texture and smell, and will help them eat it, too.
• Make dips out of cottage cheese, tofu, yogurt, guacamole, peanut butter, or pureed fruits and vegetables. Your child can dip fruits and vegetables, rice cakes, toast, or other nutritious foods.
• Find a fun character-inspired cookbook, choose a recipe, and make it together.
• Serve one food at a time, keeping other options out of sight. Start with new foods or foods the child does not like as well first, and then add familiar foods and favorites.

More Tips for Parents

Here are some more ideas that will help make mealtimes more pleasant:

• Don’t force your child to eat anything.
  
• At most meals, try to offer mainly healthy choices.
• Allow your children to ask for seconds.
• Do not force your child to finish a meal, even if they want dessert.
• Deemphasize dessert as a prize; don’t make children finish their vegetables to get it.
• Have your children rate new foods with a pre-made “New Food Chart”: have them draw a happy face if they like it and a sad face if they don’t.
• Finally, praise the child for trying new foods. That will encourage them to do it more often.

Hopefully by trying some of these suggestions, you can get your kids on the road to healthy eating—and start enjoying mealtimes more!

Related: Back-to-School Nutrition with Lunch Makeovers

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

If you have read the news lately, I’m sure you have seen that the world’s obesity epidemic is most recently being blamed on sugar. This is with good reason, too. In 1922 the average American ate the amount of sugar found in one 12-ounce soda every five days. Now, that amount is consumed every seven hours. Sugar is in everything—not just baked goods and sodas, but also bread, peanut butter, soy sauce, and even hot dogs.

So how much should you be eating, and how do you spot what is naturally occurring, like the sugar in milk and fruit versus added sugar?

Naturally Occurring Versus Added Sugars

For the first time, the FDA is putting a number on the amount of sugar that is recommended for Americans. The goal is to keep the added sugar to no more than 10 percent of their diet. For anyone over the age of 3, that means no more than 12.5 teaspoons, or 50 grams per day.

However, if you flip over the carton of your daily Greek yogurt and see 15 grams of sugar, how much of that is added for sweetness and flavor and how much is from the lactose or milk sugar that is good for you?

Use this handy list to know how many grams are naturally occurring from either fruit sugar (fructose) in your fresh fruit, or milk sugar (lactose):

• 1 cup milk: 13 grams
• 6 oz. plain yogurt: 8 grams
• Cheese, butter, sour cream, eggs: less than 2 grams
• 1 cup fruit: 7 grams (berries) up to 17 grams (orange)

This can be confusing when just glancing at a label. In March 2014, the FDA proposed including added sugar, in grams, on food labels. Be sure to look at this new layout and be aware of your sugar intake.

How to Reduce Added Sugar in Your Diet

The easiest way to decrease the amount of added sugar in your diet is to choose more fresh foods that have not been processed or packaged. Swap the pre-made snack for a piece of fresh fruit and a handful of nuts. Take a look at your overall food consumption and find other easy swaps to help with weight loss and overall health!

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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 the Ramp Up to Weight Loss program and personal nutrition coaching sessions for more information.

This blog was written by Angie Mitchell, 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.