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NIFS Healthy Living Blog

How to Build a Nutrition-Packed Smoothie for Meals or Snacks

ThinkstockPhotos-467257185For 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.

Topics: nutrition snacks lunch breakfast protein fiber

10 Healthy Habits of Fit People

Let’s get real: getting healthy and fit (and staying that way) doesn’t happen by accident. In my seven years in the fitness industry I have seen quite a bit—enough to know what works and what doesn’t. The people who are able to reach their healthy, happy weight and maintain it end up developing very similar habits to one another. These healthy habits aren’t anything crazy or extreme, but they consistently allow individuals to lead a healthy lifestyle for years and years.

Today I’ve compiled these habits of healthy people so we can all adapt our own habits to be our healthiest selves.

ThinkstockPhotos-4713112341. Start off with a breakfast to FUEL your day.

Remember learning that breakfast was the most important meal of the day? While I believe that all meals are important, breakfast definitely is a meal you shouldn’t consider skipping. Studies show that eating breakfast helps to improve focus, satiety, and energy levels throughout the day. 

So what does that mean for you? You’ll be more productive at work, will work harder during your workouts, and you may have reduced cravings and hunger later in the day. Sounds like a win, win, win to me! 

2. Drink lots of water.

The body is made up of 60% water! Drinking plenty of water throughout the day will help maintain your body’s fluid balance so that nutrients can be transported throughout the body. That means you will more quickly reap the benefits of the healthy foods you eat!  

Drinking water throughout the day helps you feel full. It may sound crazy, but many people mistake thirst for hunger and end up overeating. 

It’s also important to drink water because when you stress and work your muscles in the gym, they are losing water. If you aren’t drinking enough water, your muscles will get tired faster and you may not be able to work as hard. So drink up, buttercup!

3. Set a deadline.

People are more efficient and more likely to reach their goals with a deadline in the picture. Having a deadline helps to eliminate procrastination and makes the goal seem more tangible and realistic. Having a deadline doesn’t mean you can start being “unhealthy” after you reach your goal, but it simply allows you to have a checkpoint to work toward. Once you reach your goal and deadline, reevaluate and set a new goal! It’s all about progress, not perfection, and there is always something we can improve on when it comes to health and fitness.

4. Don’t leave your healthy-eating goals to chance. 

I rarely say NEVER or ALWAYS, but this is an exception to that rule. Never assume that there will be a healthy option when you eat away from home. Always be prepared. Check out the restaurant menu ahead of time, pack healthy snacks, bring a lunch, bring a healthy dish to share, or eat something small before so you aren’t starving. You are in control of your health. It’s not anyone else’s responsibility to make sure there is something nutritious for you to nosh on.

5. Remain consistent.

Consistency is key. We all have days where we skip a workout or overindulge, but as long as healthy is your default, there is no need to sweat it! What matters most is what you do most of the time, not what you do sometimes. So, if choosing healthy (moving your body, eating whole foods, and drinking lots of water) is your sometimes, you may want to switch your mindset.

6. Eat whole, real foods.

Make it your goal to have most of your nourishment come from unprocessed, real foods that are as close to the source as possible. What does that mean? Check out the ingredients. If you are eating a handful of almonds for a snack, the only ingredient should be just that: almonds! Whole foods fill your body with more vitamins and minerals, the nutrition we need to stay healthy on the inside.

7. Fill your home with healthy, nourishing foods.

This tip piggybacks onto the previous piece of advice. If you fill your home with whole foods, they suddenly become a more convenient option than the processed stuff, and less healthy options are eliminated from the picture. If you surround yourself with healthy, delicious food choices, you are more likely to pick those foods when preparing a meal or eating a snack.

8. Take your workout with you.

 Many people travel frequently for work, to visit family, or for vacation. While traveling can make it less easy to fit in your workout, it’s definitely not an excuse to slack off in the fitness department. Talk with your trainer about a travel workout option, pack a resistance band or TRX strap, or pack a workout DVD that doesn’t require any equipment at all! There are endless resources for fitness on the go; it just takes a little planning ahead of time.

9. Learn to be politely picky when eating out.

I have learned that I can find something healthy to eat at almost any restaurant. Many times, the option I choose is not listed on the menu. It can be intimidating to ask for special options at a restaurant, but you will be surprised at how accommodating your server and the restaurant want to be. Be polite when you make requests, and your tummy will be happy with the healthy and delicious outcome!

10. Dedicate time to mental health.

Whether you practice yoga, write a journal, meditate, see a therapist, or have another way of dedicating time to your mental health, it is just as important to make time for this type of exercise as it is to make time to go to the gym. Having a healthy mental state will help you stay on track with your fitness goals and will allow you to balance your busy and crazy life with ease. Find the method that works best for you and stick to it!

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This blog was written by Tara Deal Rochford, contributing writer, group fitness instructor, and author of healthy living blog Treble in the Kitchen. Meet our other NIFS bloggers.

Topics: nutrition healthy habits goal setting snacks breakfast mental weight management water

Healthy Eating While Traveling

ThinkstockPhotos-494262007Whether you are traveling for business or for pleasure, it typically means you eat most meals out or on the go. It can be challenging to make the most balanced choices and keep your eating on the right track. You want to try foods that are special to that region, you are busy and grabbing the first thing that sounds good, and you don’t have access to a grocery store for more fresh foods; these can all be challenges while traveling.

Tips for Healthy Eating on Vacation

Following these tips will help you enjoy your food choices and not derail all of your hard work!

  • Drink plenty of good-for-you fluid. This includes water, tea, decaf coffee, 100% juice, and milk. Staying hydrated will help to keep your metabolism working efficiently, flush out the sodium from restaurant meals, and keep you hydrated when traveling can zap that from you. 
  • If you are splurging, keep it to one per meal. There is nothing wrong with trying foods that you might only get on vacation. However, if every meal is a splurge without any of the good-for-you foods that your body requires, this can be a problem! Allow yourself the ice cream cone, but one scoop will do! Enjoy the bacon cheeseburger, but pair it with a side salad. Always try to scour the menu and choose the one thing you really want and then balance your plate to fit the 3-food-group-per-meal rule.
  • Pack snacks from home. This can help keep you satisfied between meals so you are more in control when sitting down to a meal. Make sure to eat every 3 to 5 hours and choose snacks that have fiber and/or protein to help keep you full. Easy and portable snacks to pack include nuts, trail mix, fresh or dried fruit, snack-size protein bars, and peanut butter sandwiches.

Plan Ahead for Better Nutrition While Traveling

Here are some final tips to keep in mind while traveling:

  • Request a refrigerator in your room to keep healthy perishable snacks and meals.
  • Bring a water bottle with you to fill up at rest stops or after security at the airport.
  • Keep alcohol in moderation. 
  • Avoid minibars in hotel rooms. 
  • Visit the local grocery store once you’ve arrived at your destination. Stock up on healthy snacks and convenient meals. (This is better for your budget, too!)
  • Research menus ahead of time. 

However, the most important tip is everything in moderation! Enjoy your travels, try something new, and get out there and explore the new city!

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

Topics: nutrition healthy eating snacks hydration traveling

The Confusing World of Nutrition Bars

barsThere 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:

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!

Find out more about nutritional coaching

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

Topics: nutrition healthy eating snacks protein

’Tis the Season for Healthy Holiday Baking

78464944One of my favorite holiday traditions is making fabulous treats and snacks for friends, family, co-workers, and neighbors. Entire days are spent baking in the kitchen, and the best part (after sampling the treats first hand) is hearing how great everything tastes. Little do they know that with just a few simple tweaks, those cookies and candies can be dramatically lower in fat and calories. Here are a few easy ways to tweak your recipes for healthy eating.

Reduce

Many recipes call for an amount of sugar or fat well above the amount needed for taste and texture. Try reducing these ingredients by one-third or one-half when making your recipe. Also, by using nonstick pans and cooking spray, you can reduce the oil or butter on baking sheets and pans.

Substitute

There are healthier alternatives to use without compromising taste. Give the following substitutions a try.

  • Eggs: For every egg, use two egg whites or 1⁄4 cup egg substitute. Egg Beaters and other substitutes can be found in the dairy/egg section of the grocery store. You can also make your own version of egg substitute: 6 egg whites, 1⁄4 cup nonfat dry milk, 1 tsp. oil, and 6 drops of yellow food coloring. Refrigerate for up to one week.
  • Whipped cream: Make your own! Beat together 1⁄4 cup ice water and 1⁄4 cup nonfat milk powder until thick. Add 1⁄4 tsp. vanilla, 2 tsp. lemon juice, and 1⁄4 cup sugar. Another option is vanilla nonfat yogurt.
  • Baking chocolate: Use 3 Tbsp. cocoa powder for every ounce of baking chocolate.
  • Applesauce: Rather than using all of the oil, margarine, or butter in baked goods, substitute a portion with applesauce. For example, instead of 1⁄4 cup oil, use 2 Tbsp. of oil and 2 Tbsp. of applesauce. The applesauce provides moisture, but you still have the benefits of the fat in the oil and save 230 calories and 28 grams of fat.
  • Prunes: For your best baked chocolate recipes, try baby food prunes as a fat replacement. They retain moisture and add to the color. Substitute the same amount as in the recipe, or try replacing with a portion of the prunes.

For some ideas of healthier cocktails to go with your baked treats at holiday parties, see this post.

Whatever you decide to bake or eat this holiday season, just remember moderation. Enjoy one or two cookies, not the whole batch! Happy holidays and happy baking!

If you are interested in having your questions answered during a personal nutrition consultation, please contact me at ascheetz@nifs.org or 317-274-3432, ext 239. Learn more about Nutrition and Wellness services at NIFS.

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

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Topics: nutrition healthy eating recipes snacks calories holidays

Smart Snacking for Healthy Eating and Weight Management

184366974Some people think that snacking can sabotage your healthy eating and weight management plan. However, snacking keeps your energy levels up, and prevents you from becoming overly hungry, which can lead to poor food choices. Eating every three to four hours can also help regulate your metabolism, which ensures that you burn calories throughout the day. Strive for at least two small snacks per day, but try to limit yourself to 100 to 150 calories or less per snack.

Also, be sure your snack is balanced: it should offer complex carbohydrates for energy, protein for muscle building and repair, and a small amount of fat for satiety. You can ensure nutritional balance and prevent snack boredom by varying your daily choices.

The Benefits of Snacks

You may feel guilty about snacking, but snacks aren’t necessarily bad. In fact, mini meals several times a day can be beneficial. Here’s how:

  • Binge control: If eating several low-fat, whole-grain crackers, a few pretzels, a piece of fruit, or some raw vegetables keeps you from taking second or third helpings at your next meal, you may actually consume fewer total calories for the day.
  • Extra energy and nutrients: Traditional, made-at-home meals often lose out to busy schedules. A grab-and-go snack can be the difference between some nourishment and none at all.
  • Satisfaction for small appetites: Young children’s tiny stomachs can hold only small portions of food at a time. Older adults who are less active and who burn fewer calories also may feel comfortable eating smaller meals more frequently.

Healthy Snack Choices

Here are some great snack choices:

  • 6 oz. fat-free yogurt topped with 1 cup of berries
  • ¾ cup whole-grain cereal with nut and dried-fruit trail mix
  • 1 apple and 1 oz. low-fat cheese
  • 1 cup yogurt smoothie made with real fruit
  • 1 oz. baked tortilla chips with ¼ cup bean dip
  • 2 oz. low-fat cheese on 5 whole-grain crackers
  • 1 whole-wheat tortilla with 1 oz. melted cheese and ¼ cup salsa
  • 1 cup raw vegetables and 2 Tbsp. low-fat dip or hummus
  • 1 Tbsp. nut butter on a banana
  • 1 cup berries topped with ¼ cup low-fat granola cereal
  • ¼ cup whole-grain cereal and ¼ cup raisins with ¼ cup skim milk
  • ¾ cup pasta salad made with raw veggies, cheese, and low-fat dressing
  • ¼ pita pocket stuffed with raw vegetables and 1 slice low-fat cheese
  • 1 cup low-fat vegetable-bean soup
  • ½ turkey and cheese sandwich on whole-grain bread
  • 1 handful almonds and ¼ cup dried cranberries
  • ½ cup cottage cheese and ½ cup pineapple
  • ½ peanut butter/banana sandwich on whole-grain bread
  • ½ toasted whole wheat English muffin topped with a slice of tomato and low-fat cheese

For more tips on eating well and feeling great, especially after age 40, check out this post.

If you are interested in having your questions answered during a personal nutrition consultation, please contact me at ascheetz@nifs.org or 317-274-3432, ext 239. Learn more about Nutrition and Wellness services at NIFS.

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Topics: nutrition weight loss snacks metabolism weight management

The Health Benefits of Greek Yogurt—Plus Recipes!

There are a lot of hot new food fads right now, including coconut oil, kale, quinoa, and chia seeds. It seems like I have been seeing these foods everywhere, and while I do love them, I have been obsessing over another food fad for a while. Greek yogurt is one of those amazing foods that can be used in so many ways and is extremely good for you.

Why You Should Eat More Greek Yogurtgreek-yogurt

Here are the reasons why Greek yogurt can help with your healthy eating goals:

  • It is an excellent source of calcium, potassium, zinc, protein, and vitamins B6 and B12.
  • It contains probiotic cultures, which can help with gut regularity.
  • It's lower in lactose for those who have trouble digesting other dairy products.
  • Greek yogurt contains twice the amount of protein as normal yogurt, which can help keep you full longer and makes an impact on your weight management.
  • It has half the amount of sodium regular yogurt has, which is a plus for those watching blood pressure.
  • It can be enjoyed as a sweet or savory treat!

Recipes

Here are some recipes that can help you incorporate this super food into your meals and snacks.

Banana Oatmeal Smoothie

If you want to start your day with a protein-packed punch and also get to work on time, here is a quick and healthy breakfast smoothie incorporating Greek yogurt that can help you start the day off right!

Buffalo Chicken Salad

Bored with your normal lunch routine? Try this tasty buffalo chicken salad that has tons of flavor without all of the fat of traditional chicken salads.

Tzatziki Sauce

Stumped as to what to fix for dinner? This delicious topping for chicken, fish, or lamb is a quick and easy solution!

Creamy Peanut Butter Dip

Need to have that sweet ending after dinner? Try this alternative as a healthy treat! It's also a great midday snack.

I hope you try this tasty treat! Watch out for some varieties on the market that can be extremely high in sugar, calories, and fat. Look for a nonfat version to keep your saturated fat grams lower, and consider buying plain and flavor it yourself with fruit and flavored extracts to decrease the added sugar. The possibilities are endless!

Learn more about Nutrition and Wellness services at NIFS.

This blog was written by Angie Sheetz, NIFS Registered Dietitian. Read more about the NIFS bloggers.

Topics: nutrition healthy eating recipes snacks calories lunch breakfast weight management

Fit & Forty+ (Fabulous) Series—Eat Right to Feel Right

Fit & Forty+ (Fabulous) Series—Eat Right to Feel Right

In this video, I have asked our resident dietitian, Angie Scheetz, to give us some tips on getting your metabolism revved up. We look at how to fuel your body in the morning as well as pre- and post-workout.

Further Nutrition Tips to Boost Metabolism

  1. Eat every 4 to 5 hours. If you are eating more frequently, it makes your metabolism constantly have to work to break down fuel. This helps to keep it working optimally, as opposed to going long times in between meals.
  2. Eat more nutrient-dense foods. Your body naturally burns more calories when you eat foods that are more challenging to digest. For example, an orange takes more effort from the metabolism to break down than a glass of orange juice. The more effort it takes and the longer these items stay in your body, the more calories are burned, which keeps the metabolism revved! Choose more high-fiber food more often to keep your metabolism working.
  3. Drink plenty of fluid. If you get the slightest bit dehydrated, your metabolism drops by 3 percent. By making sure you are taking in plenty of fluid, especially calorie- and caffeine-free liquid, you can keep the metabolism working well. Foods high in fluid like fruits and veggies can also contribute. The best way to guarantee that you are hydrated is to check the color of your urine. After you go to the restroom for the second time during the day, it should be pale to clear.

Check out Angie’s blog on what a healthy lunch includes.

Food and Diet Myths

Lastly, Angie is going to dispel a few food and diet myths:

  1. Late-night eating has to be avoided; eat no later than 7 p.m. Your metabolism does not “shut off” after 7 p.m. However, this is when most of our mindless eating occurs. Instead of reaching for the salty or sweet snacks late at night, stop and think, “Am I truly hungry?” If the answer is yes, choose a reasonable snack between 100 and 150 calories. If the answer is no, have some water or hot tea, or distract yourself by brushing your teeth, doing a crossword puzzle, or getting up and taking a lap around the house.
  2. Supplements/fat burners really help you lose weight. Supplements and fat burners are not regulated by the FDA. These products can potentially be very dangerous and there is no research that supports that they work. Instead, focus on a balanced diet with exercise to get the results you want. If you want to check to see whether your current supplement has been tested, go to the U.S. Pharmacopeial Convention website to see whether it has been evaluated.
  3. Women need protein only if they are body builders. Everyone requires protein after strength training, even if you are just toning up. The recommendation is 7 to 10 grams of protein within 30 to 60 minutes of the resistance training. Reach for a glass of low-fat chocolate milk, a Tablespoon of peanut butter on an apple, or a container of Greek yogurt to get in the ideal amount!
  4. You cannot indulge in your favorite foods if you want to lose weight. All foods can fit into your diet if you are trying to lose weight. The key is balance. Get in your recommended servings of fruits, veggies, whole grains, lean meat, dairy, and healthy fats each day and there will be room for the occasional treat. For most women this is around 150 calories per day, and for men it is around 250 calories. Make sure to get your base needs met first and then splurge on a favorite dessert or snack. Go to Choose My Plate for a personalized plan.
  5. You can never eat out if you want to lose weight. Most restaurants are attempting to offer healthier options for diners. It is up to you to choose these options! When dining out, remember to balance your plate. Half of it should be filled with fruits and non-starchy vegetables, one quarter with lean protein, and one quarter with grain and starchy veggies. This can be accomplished at all dining-out establishments. Remember portion control, too! Take some home or share with someone to keep portions in check. Use an app or website such as My Fitness Pal to look up the calories before ordering.

If you have just joined this series be sure to go back and read all the blogs. Including:

Getting Started

Foam Rolling and Increasing Your Range of Motion

Need help planning proper dietary habits into your lifestyle? Schedule a Personal Nutrition Coaching (PNC) session with Angie today!describe the image

This blog series was written by Kris Simpson BS, ACSM-PT, HFS, personal trainer at NIFS. If you have questions about something in this series or would like to schedule an appointment with Kris please contact her at 317-274-3432 or email. To read more about Kris and NIFS bloggers click here.

Topics: nutrition healthy eating snacks calories metabolism

Healthier Holiday Cocktails

The holidays are a challenging time because there are so many more delicious foods everywhere. For some people, this is a time of year when they consume more alcohol at holiday parties. Unfortunately, most of these cocktails are loaded with calories. Here are some tips that can help keep the party going—but not increase your waistline!

  • Choose cocktails that don’t add a lot of calories beyond the alcohol with high-calorie mixers. Order soda water and a splash of cranberry juice or diet soda as the mixer.
  • Have a non-caloric beverage (such as water, iced tea, or decaf coffee) in between alcoholic drinks.
  • Order your drink with extra ice.
  • Set a goal to stick to the alcohol recommendations for adults: 1 drink per day for women and 2 drinks per day for men. A drink is 5 ounces of wine, 1½ ounces of liquor, or 12 ounces of beer.

Try some of these lower-calorie beverages at your next holiday party!

Made-over Eggnog egg nog

Ingredients:

  • 3 large eggs
  • 3 large egg whites
  • 5½ cups low-fat or skim milk
  • ¼ cup sugar
  • ¼ cup Splenda or alternative sweetener
  • 2 TB. cornstarch
  • Pinch of salt
  • 2 TB. vanilla
  • ½ tsp. (plus additional for sprinkling) ground nutmeg
  • ⅓ cup dark rum (optional)

Directions:

  1. In a bowl, with a whisk, beat eggs and egg whites until blended; set aside.
  2. In a heavy 4-quart saucepan, with heat-safe spatula, mix 4 cups milk with sugar, cornstarch, and ¼ teaspoon salt.
  3. Cook on medium-high until mixture boils and thickens slightly, stirring constantly. Boil 1 minute. Remove saucepan from heat.
  4. Gradually whisk ½ cup simmering milk mixture into eggs; pour egg mixture back into milk in saucepan, whisking constantly, to make custard.
  5. Pour custard into large bowl; stir in vanilla, nutmeg, rum (if using), and remaining 1½ cups milk.
  6. Cover and refrigerate until well chilled, at least 6 hours or up to 2 days.
  7. Sprinkle eggnog with nutmeg to serve. Makes about 6½ cups.

Serves: 13  Serving size: 1 cup
Calories: 90   Fat: 2g  Carbohydrates: 10g  Protein: 6g

 

Sparkling Pomegranate Cocktailpomegrante drink

Ingredients:

  • 1½ cups pomegranate juice
  • ¼ cup grenadine
  • 1 (750-milliliter) bottle Prosecco or dry sparkling wine, chilled
  • 6 lime slices (optional)
  • Pomegranate seeds (optional)

Directions:

  1. Combine pomegranate juice and ¼ cup grenadine in a 2-cup glass measure.
  2. Divide the juice mixture evenly among 6 Champagne flutes or wine glasses. Top each serving evenly with wine, and garnish each serving with lime slices and seeds, if desired.

Serves: 6  Serving size: ¾ cup
Calories: 164  Fat: 0  Carbohydrates: 21g  Protein: 0g

 

Spiced Hot Cidercider

Ingredients:

  • 4 cups apple cider
  • 1 cinnamon stick
  • 5 whole cloves
  • ½ cup applejack (apple brandy)
  • 2 TB. cinnamon schnapps
  • Cinnamon sticks, for garnish

Directions:

  1. Bring apple cider, cinnamon stick, and cloves to a boil.
  2. Reduce heat and simmer for 5 minutes. Add applejack and schnapps. Garnish with a cinnamon stick and serve hot.

Serves: 6  Serving size: ¾ cup
Calories: 143  Fat: 0g  Carbohydrates: 23g     Protein: 0g

 

If you need more motivation to maintain your weight during the holidays, schedule a personal nutrition consultation for help surviving the holidays, contact Angie Scheetz, RD, at ascheetz@nifs.org or (317) 274-3432, ext. 239.

Topics: nutrition healthy habits healthy eating recipes snacks calories holidays

Enjoy Holiday Parties While Maintaining Your Weight

We have all heard the statistic that the average person gains 7 pounds between Thanksgiving and New Year’s. This is somewhat exaggerated; the actual number is a 1-pound weight gain. However, this pesky 1 pound usually hangs on year after year, so over 10 holiday seasons that is a 10-pound gain! The goal during this time of year is to maintain your weight, which is definitely a challenge with all of the extra food gatherings.

7 Tips for Holiday Eating

Here are some tips to help survive the holiday parties and make sure
your weight is the same on January 2 as it was on November 28.84468673

  1. Restrict the number of alcoholic drinks at holiday parties. At a minimum it is 100 calories per drink, and depending on what you are choosing, can be as high as 400 (eggnog!). The recommendations are one drink per day for women and two drinks per day for men. Instead of adding all of the empty calories from alcohol, save those calories for filling food!
  2. Have just single servings of your favorite foods. If you are super excited to have a food that comes around only once per year, enjoy every last bite of the single serving, wrap up some and enjoy it the next day, too.
  3. Don’t skip meals to “save room” at the party! This can lead to out-of-control eating. Instead, make sure to have balanced meals and snacks throughout the day, aiming for fruits, veggies, lean protein, whole grains, and low-fat dairy. You can even grab a snack before the party to help with the desperation eating. An apple with peanut butter, Greek yogurt and fruit, or a stick of string cheese with a handful of nuts would be a perfect filling and nutritious snack option.
  4. Be sure to drink plenty of water throughout the day and at the party. This can help keep you full; and if your hand is already occupied with a 178360614beverage, it will be more challenging to reach for the food!
  5. Remember that you can have some foods all year long, such as crackers, cheese, and pretzels. Choose the foods that are the most interesting and unique, and come around only once per year. Then frame it positively and say, “I want to save my appetite for the best” instead of “I am not allowed to eat these foods.”
  6. Repeat these words: “No, thanks, on the seconds. It was delicious, but I have had enough.”
  7. Instead of focusing on the food, put effort into enjoying the people and conversations, and really connecting.

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

 

Topics: nutrition motivation healthy eating snacks holidays weight management