NIFS Healthy Living Blog

Student athletes are home for their summer vacations. Some may spend a few weeks there and head right back to campus, while others might not return until the beginning of the school year in August. With them, they bring all of their necessities (furniture, clothes, etc.) from their dorms or apartments back to their homes, with the most important necessity to these athletes being their summer workout manual. This will be their strength training and conditioning guide for potentially the next 3–4 months. Simply put, these documents are critical for preparing their bodies for the upcoming season.

For me, getting the strength and conditioning manual from our coaches for the summer was always pretty exciting. Training was always something that I looked forward to doing (minus the 110-yard sprints for our conditioning test). I knew that as soon as we got back to campus, football season was only a few weeks away, so this was going to be really important.

What Happens if You Don’t Have the Right Equipment Back Home?

The biggest challenge that I faced during the summer months wasn’t necessarily due to the workouts themselves, but finding alternatives to exercises that were in our packets that fit with the type of equipment that I had access to. There were not a ton of training facilities in my hometown, and none of them had areas to do any type of Olympic lifting. They were more of the commercial-style gyms which would have only the basics (dumbbells, fixed bench-press racks, Smith machine, etc.). So training for any type of power or speed-strength with resistance was going to be a challenge. Luckily, I was a young Exercise Science major who saw this as a challenge and a way to learn and adapt to a less-than-ideal training environment.

A similar situation came about a few weeks back when I distributed the summer workout packets to all of my teams. One of my athletes contacted me and explained to me essentially the same situation that I was in from 2007 to 2011. She has access to a gym, but the facility does not have an area to do Olympic lifts, which are a staple in her team’s programming. Luckily, I understand much more now than I did back in my undergraduate years, which makes developing these alternatives easier.

Four Lifts and Their Alternative Exercises

Below you will find four common explosive lifts followed by an alternative weight-lifting exercise and a few tips on how to do them.

Snatch: Single-Arm Dumbbell Snatch

• Dumbbell starts in front of your body with wrist facing outward.
• Hinge forward at the hips to lower the dumbbell toward the floor.
• Drive through the floor with your feet and jump straight up while simultaneously pulling the weight upward with a high elbow then punching it toward the ceiling.
• Sink underneath the weight and control the catch.

Clean: Dumbbell Clean

• Start with two dumbbells outside hip-width with wrists facing outward.
• Hinge forward at the hips to lower the dumbbells toward the floor.
• Drive through the floor with your feet and jump while pulling the weight upward.
• Snap the elbows underneath the weight.
• The dumbbells should rest on your shoulders with elbows high upon completion.

Jerk: Landmine Jerk

• Start with a bar placed in a landmine attachment or supported by a corner wall with weight plates.
• Start with feet parallel and bar close to the shoulder that you are pressing with.
• Dip your hips slightly and jump up.
• Split your feet so that the front foot is opposite the arm that you are pressing with and punch the weight upward.
• Stick the landing.

Box Jump: Landmine Squat Jump

• Start with the bar placed in a landmine attachment or supported by a corner wall with weight plates.
• Start with feet at hip width with the end of the bar slightly out in front of your body.
• Squat and drive through the floor.
• Jump as high as possible.

These four variations on four common power exercises will give you some flexibility if the space you have to train in is tight or if equipment is limited. They could also serve as an alternative for some of you who are looking to switch up your program for a few weeks without completely straying from these exercises. As with many of the Olympic lifts, repetitions should be kept relatively low so that you can focus on being as explosive as possible. Have fun and get after it!

This blog was written by Alex Soller, Athletic Performance Coach and NIFS Trainer. To find out more about the NIFS bloggers, click here.

One of my favorite things to do during summer in Indiana is to visit the various farmers’ markets around the Indianapolis area. As a dietitian I am 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.

The Top 5 Reasons to Shop at Your Local Market

Here are my top 5 reasons why visiting your local farmer’s market is a must.

1. Support the local community. Since 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. Eat 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 handout for Indiana allows you to see which produce is in season so you can plan ahead for meals and shopping on your next outing. If you don’t live in Indiana, check with your local government websites to see if they have a similar calendar to help you make the best local eating choices.
3. It’s good for you. The average American eats 4.4 servings of fruits and vegetables per day. The current recommendations are 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 meeting your recommended vitamin and mineral nutrition requirements, increasing your daily fiber intake, and acquiring cancer-fighting antioxidants. 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, 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 mid-week 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 next week. To find out farmers’ markets close to you, check out the Farmers Market Directory on the USDA website.

An Inexpensive Way to Stock Up for Healthy Eating

Whether you are picking up items for tonight’s dinner or for the whole week, the local farmers’ market is an inexpensive, healthy 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.

If you are short on time but still want to get your workout in, there are many ways to make sure you are getting the most out of your limited time in the gym.

Here are four exercises you should do if you don’t have time to do your usual routine:

• Bear crawl
• Squat and press
• Side lunges with an upright row
• Kettlebell swings

Bear Crawl

The bear crawl, if done correctly, is a great exercise that will work your entire body! You will feel this in your core and shoulders. Mix it up! You don’t have to just go forward; crawl backward or side to side. This movement will get your core firing and shoulders working.

Squat and Press

Multi-joint movements are a great choice if you are tight on time. You get more bang for your buck since you are working more than one muscle group. The squat and press can be done with any piece of equipment. Dumbbells, a sandbag, kettlebells, or barbells are just a few great options.

Side Lunges with an Upright Row

Most people go through life only moving forward or backward. It’s important to get some side-to-side movements in your workouts. Side lunges are a good way to get some lateral movement in. Adding the upright row to the lunge gets your arms and back working as well.

Kettlebell Swings

Kettlebell swings are one of my favorite short-on-time exercises! They get your heart rate up, work on the core and butt, and are especially good if you have been sitting all day. The kettlebell swing movement is a hinge pattern that is great for firing up your posterior chain (which doesn’t get worked if you sit on it all day).

Next time you go to the gym when you are in a hurry, try out these four exercises! If you need help learning any of the exercises, stop by the track desk and have a NIFS HFS help you out or check your form. Don’t let limited time be your excuse for not getting a workout in!

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Small Group Training (SGT) classes now available. Find out more and try a class for free!

This blog was written by Kaci Lierman, Personal Trainer at NIFS. To read more about the NIFS bloggers, click here.

The weather is warming up, the flowers are coming out, and daylight is around much longer at night. All of these things mean one thing: time to start grilling again! Having a barbecue or cookout is a wonderful way to do a majority of your cooking because it is a healthy preparation method and leaves little to no cleanup in the kitchen!

However, there can be some safety concerns when it comes to grilling, so read below to make sure you are informed.

Follow Proper Meat Temperatures

One of the most common reasons for food poisoning is not cooking your meat to the proper temperature. In fact, only 23% of Americans say they use a meat thermometer. This is the easiest and best way to make sure you are cooking your meat to the proper temperature. Here are the food safety temperature guidelines for different types of meat:

• Chicken: 165 degrees
• Pork: 145 degrees
• Hamburgers: 160 degrees
• Steak: 145 degrees
• Bratwurst: 160 degrees
• Fish: 145 degrees
• Leftovers: 165 degrees

Use Condiments and Marinades Safely

Another thing to be cautious about is condiment safety. Always be sure to marinate meat in the refrigerator vs. sitting out on a counter or out by the grill. If you are reusing the sauce used on raw meats, bring it to a boil before using it on cooked meats; or throw it away to prevent cross-contamination. Condiments should not be left sitting out for more than 2 hours (1 hour if the temperature is above 90 degrees).

Don’t Reuse Cutting Boards and Platters

Something that might happen if you are in a hurry (or trying to cut down on dirty dishes) is to use the same cutting board or platter that had the raw meat on it for chopping veggies, or to put the cooked meat back on it. This can definitely be a recipe for disaster, so be sure to grab a different platter or cutting board, or clean the original one thoroughly with hot soapy water before using again.

Wash Hands and Utensils

Finally, don’t forget about those tools and your hands! This is where a lot of bacteria from the raw meat can reside. Thoroughly wash your grilling utensils once they have come in contact with the raw meat instead of just hanging them up on the side of the grill. Also, be sure to wash your hands and the grill handle that you touch with your hands after handling the raw meat.

Taking these small extra steps can guarantee a spring and summer filled with delicious (and safe) foods from the grill! And here are some tips for healthy eating at your next barbecue.

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

Summertime is in full swing, and whether you are a competitive or recreational athlete, changes are definitely happening to your normal schedule. For high school and collegiate athletes, more time is spent at home and for general fitness enthusiasts, more options are available to you to fulfill your exercise quota (in other words, doing more things outside). These are both extremely important changes that can be used to alter a routine that has lasted for the past 8 or 9 months of your life.

Student-athletes have been juggling class, competition, and training. Amateur athletes have been working (real jobs), training, and competing as well. When early spring hits, most individuals are sick of that stagnant routine and are looking to switch it up, which is why summer is welcomed by most with open arms.

Summer can also be a time when many physical aspects (such as power, strength, and speed) can decline if adequate “maintenance” of those aspects is not applied. The increase in other opportunities during summer can sometimes lead to a leniency of training that might do more harm than good.

Here are 3 things that I have learned over recent years as a strength coach, trainer, and collegiate athlete to hopefully help minimize this detraining effect.

1. Don’t focus on too much at one time.

Every summer when I would go home from school, I had a list of 5 or 6 things that I felt like I had to get better at. Each training session, I would have a ton of thoughts about how I could make those things better. Of course, I had a training packet from the football team, but felt like I had to do even more. I had to get faster, more agile, stronger, more flexible, and in better shape. At some point, I was doing more thinking about what I had to do to get better than just working hard with what I had.

Even today, I send workout packets home with each of my athletic teams. The goal, obviously, is to continue to improve their physical and mental toughness. But for some, I just want to make sure that they don’t totally fall off of the bus with all of their training. I aim to keep workouts short, sweet, but challenging. They usually focus on sport-specific training aspects for each individual team (for example, single-leg strength for runners, and rotational power for softball players). I want to make sure that the “bread and butter” of the sport remains at the forefront.

2. Get creative.

Being creative in the gym during the summer months may be due to two things:

1. Your gym doesn’t have the equipment you want (or need) to do specific exercises, or
2. You are looking for alternatives to exercises you already do.

If your gym doesn’t have specific pieces of equipment for exercises that you are looking to do, think about what that exercise is trying to accomplish. For instance, your workout program might call for a kettlebell swing, but your gym has no kettlebells. Think about what the target muscle is for that exercise and plan an alternative. The main muscles in the KB swing are the glutes, so doing a weighted hip bridge or a Romanian Deadlift might suffice as an alternative. Sure, it’s not a perfect match, but it’s better than not doing it at all!

If you are simply looking to get out of the monotony of your 4-day split routine, you have a ton of options. Say Tuesday is considered your “squat” day, but you want to take a break from the barbell work you have been doing. Good news: You can squat with just about anything in the gym. Kettlebells, sandbags, slosh pipes, medballs, and weighted vests are just a few options that can give you that much-needed break from your regular program. Also, try switching up the reps. If you are used to doing 5 sets of 5 reps, try a workout where you do 5 sets of 20 or 3 sets of 50. It will definitely give a little shock to your system.

3. Don’t forget what summer is for!

Every competitive athlete, young or old, constantly thinks about their sport and how they can improve their performance. For most, there is no such thing as an off season anymore. There is never a chance to truly take their mind off of what they compete in, which can lead to burnout after a couple of seasons. Summer is meant for unwinding from heavy workloads, in class or with jobs. Mental and emotional recovery are just as important as physical recovery. If your mind has not recovered from the past year of training and competing, it will be very hard to devote the same amount of time and effort to the next season.

You still need to train for your sport, but post-training activities are a good way to unwind after a hard workout. Go to the lake, go fishing, go golfing: do something that allows you to enjoy the summer. You will only have a few months of opportunities like this. Work hard, play hard!

This blog was written by Alex Soller, NIFS Athletic Performance Coach. To find out more about the NIFS bloggers click here.

For many who enjoy the summer months for different outdoor exercise and activities, allergies can be one of the most frustrating and challenging things to deal with. And if you are anything like me, simply popping a ton of pills to try and acclimate yourself to the outdoor environment isn’t ideal.

Summer Allergies Can Derail Your Fitness

You might be thinking to yourself, “Okay, if I go outside and get some fresh air, maybe this will open up my airways and help me to breathe better.” But it’s actually the opposite effect. When you are exercising, naturally you breathe harder. As you suck in more air, you are exposing yourself to more allergens that are floating around in the air.

Tips for Managing Seasonal Allergies Outdoors

Let me share some tips that can be helpful for you to manage those seasonal allergies. The key is to be prepared!

• Be smart in your selection of activities. For example, if you have an allergy to grass, maybe you should choose to shoot some hoops on the cement surface instead of going for a round of golf.
• Breathe in using your nose. The little hairs inside your nose act as a filter to try and stop some of those allergens from getting into your airways and lungs.
• Check the calendar. Look for your allergies and when they are “in season.”
• Check the weather. If you go to weather.com’s Allergy Tracker, you can find different levels of the allergens in the air.
• Be cautious of running in a city. Sometimes where extra exhaust is present, additional irritation can occur with allergies.
• Choose the right time of day. Early in the morning or later into the night are the times when the allergens in the air are at their lowest.
• Be conscious of the activity level. If allergy levels are high, choosing a lower intensity level for your workout would be a good option.
• Protect your eyes. Try and wear sunglasses if you can. One of the ways the allergens get into your body is through your eyes, so try to cover them.
• Shower immediately after your workout. Be sure to take a shower and put on clean clothes to get all the allergens off your body.
• Go inside. There are times when the levels are just too high to be outside if you are hypersensitive to certain allergens.

Even if you have allergies, it’s okay to keep doing things outside. Just be sure to monitor your body! Take just a few moments at the start of your day and try to plan around the peak times when the allergens will be at their highest level.

This blog was written by Amanda Bireline, Fitness Center Manager. To find out more about the NIFS bloggers, click here.

During the summer, the days are stretching longer, the temperatures are rising, and the sun is shining brighter! It’s time to enjoy the outdoors. Whenever I visit bigger cities, I notice that their parks are packed with people enjoying picnics, which is one of my favorite things to do to explore and discover a new outdoor space. So let’s bring the picnic to our local parks! Surprise your significant other, take the family out for an afternoon in the park, or enjoy time with friends playing football or frisbee.

Equipment to Bring

When planning a picnic, make a list of items you will need, especially if this is your first time. Here are some items you may need to bring:

• Plastic or paper plates
• Can opener and corkscrew
• Disposable eating utensils
• Garbage bag
• Reusable, heavy-duty serving pieces
• Roll of paper towels
• Disposable plastic cups
• Salt and pepper
• Paper or cloth napkins
• Thermos for drinks or soups
• Bread knife or sharp knife
• Insect repellent
• Wet napkins
• Matches
• First aid kit and sunscreen
• Tablecloth
• Small cutting board

Healthy and Delicious Picnic Food Options

Think healthy! Typical picnic fare—such as potato salads, greasy burgers, chips, and beer—can be high in calories and fat. You do not have to compromise your waistline when planning a picnic. Try some of the following tips to keep your meal tasty and light.

Appetizers:

• Cut up veggies—carrots, celery, broccoli, and green and red pepper—and bring along a low-fat dip. Brightly colored veggies will maximize the amount of vitamins you get in your meal.
• Good options for salty snacks include crackers topped with peanut butter, baked tortilla chips and salsa, and nuts and dried fruit mix.
• Try a garden salad with vegetables, beans, and fruits, topped with nuts and an oil-and-vinegar dressing.
• Avoid creamy pasta and potato salads. They are high in fat; and if left in the heat, can create an ideal medium for bacterial growth, which can cause food-borne illness.

Entrees:

• Try pita sandwiches or wraps. Pair a protein source—turkey, chicken, lean ham, tuna or salmon—with lettuce leaves and vegetables such as chopped celery, peppers, onion, and shredded carrots.
• Replace mayonnaise with mustard or drizzle with olive oil and vinegar dressing.
• Salads topped with flaked tuna or salmon and oil and vinegar dressing.
• If your picnic area has a barbecue grill, try grilled chicken breasts, lean hamburgers, turkey burgers, or veggie burgers. Opt for a whole-grain bun instead of white.
• Grill vegetables on a skewer. Try red or green peppers, zucchini, mushrooms, and onion.
• Corn on the cob is an excellent choice to add to an entree. For added flavor, use garlic or onion powder. Grill for a great taste.

Desserts:

• Skipping out on the high-fat treats doesn’t mean you need to miss out on a summer sweet. Try a colorful fruit salad with peaches, mangoes, berries, kiwi, and watermelon.
• Take along angel food cake and top with mixed berries.

Drinks:

• Be sure to drink at least eight glasses of water per day for proper hydration.
• Sweet drinks can increase thirst and add unwanted calories. Instead, try natural fruit juices diluted with water.
• Try to limit alcohol intake, as alcohol can be dehydrating and high in calories.

Get outside, be active, and enjoy a tasty and healthy lunch at a local park!

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

So many people have been expectantly waiting for this hot summer weather to be able to get outside for their workouts. And I can tell you that I am also one of those people; but there are some dangers behind the dog days of summer that we all need to be aware of.

Taking your exercise outside is an awesome idea, but I wouldn’t cancel that gym membership so fast. Let’s take a look at both the dangers of the steamy outdoor workouts and ideas on how to stay cool.

Why Outdoor Exercise Can Be Dangerous in Hot Weather

When the temperatures and humidity rise, working out outside can become dangerous, and it can happen very quickly without anyone even realizing it. The hotter and more humid it becomes, the more you sweat, and the sweat cannot evaporate as quickly as it should. Because of this, your internal body temperature rises and can become deadly.

Some warning signs and symptoms of reaching that dangerous and potentially deadly state are weakness, dizziness, muscle cramps, confusion, headache, increased heart rate, and vomiting.

How to Keep Cool for Summer Workouts

But there are some ways that we can help ourselves during the dog days of summer if you do choose to work out outside. Take a close look at this list and consider taking these steps:

• Hydrate, Hydrate, Hydrate. Drink as much water as possible for proper hydration.
• Wear sunscreen. Lather up with sunscreen to protect your skin.
• Wear sunglasses. This important piece of equipment protects your eyes and conserves energy.
• Get the proper clothing. You want to wear light and loose, moisture-wicking clothing.
• Consume the proper nutrition. Eat a well-balanced diet, and make sure to eat something small before you head out for a long run or Bootcamp class.
• Check the air quality. This is important because it affects how you breathe. The higher the level of AQ, the harder it will be to breathe; the lower, the better. According to EPA standards, if the air quality number is over 100, it’s not good. If it’s below 100, it’s considered satisfactory air level.
• Stay out of the sun. Look for shade to work out in.
• Monitor your heart rate. If it gets too high, take a break.
• Listen to your body. If your body is telling you stop or it’s too hot, listen to it!
• Stay inside if it’s above 90. It’s better to hit the gym than to put yourself in danger.
• Bring water to your workout. Try to keep hydrating yourself as you work out; don’t wait until you are thirsty.
• Cool towels help. Take a cool, damp towel and put it over your head or around your neck.
• Wear a loose-fitting hat. Wearing a tight hat holds the heat to your head, so in order to protect yourself from the sun, wear a loose-fitting hat that allows your head to breathe.

If you do decide to work out outside in the dog days of summer, do the best you can to take the proper precautions and protect yourself from harm. Listen to your body and be sure not to over-do it!

This blog was written by Amanda Bireline, Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Sunny days and warm weather are now upon us. It’s hard to complain about a pretty day, except when you are confined to an indoor lifestyle or job. Outdoor fitness is exactly what you need to get rid of the blues, but I’m not talking about running or boot camp. Indianapolis is packed with fitness activities just waiting to be discovered. Parks throughout the city are highlighted by fitness trails, open fields, and accessibility. The opportunities are only increasing as we, hopefully, move toward a more health-conscious society.

In this blog we are going to think outside the box and explore some outdoor fitness options that are not only good exercise, but also fun and stimulating.

Paddleboarding

Paddleboarding, a mode of recreational transportation, has been around much longer than you might think. When it was first invented is undetermined, but evidence of its existence dates back to early exploration of the Pacific Ocean in the late 1700s by Captain James Cook. 

Fast-forward a few hundred years and you will see paddleboarding nearly everywhere, including rivers, lakes, and oceans. Because it enables you to take in scenery and nature, paddleboarding can be both calming and serene. On the other hand, in some windy conditions, paddleboarding is completely challenging, giving the rider a great workout. Riding the tide for extended periods of time provides plenty of balance, core stability, and endurance opportunities for the aquatic enthusiast.

For paddleboarding in Indianapolis, visit local shops such as Rusted Moon Outfitters to see demonstrations and buy gear to satisfy your paddleboarding needs. If you are a beginner and would like lessons, another local company, Salty Dog Paddlesports offers not only training sessions, but also more advanced yoga classes on paddleboards!

Geocaching

Geocaching is a fun outdoor recreational activity that combines old-school orienteering and treasure hunting with modern GPS technology. The concept of geocaching is not new; following clues and landmarks to find hidden treasure has been around for a long time. 

In this modern-day search for “x” on a treasure map, individuals use clues via internet videos or posts to find hidden packages or containers yielding log books to sign your name, often a small prize, or even another clue to find your way to another hidden site. The treasures aren’t necessarily huge in size; the excitement comes from successfully navigating your way to the treasure. After the site is discovered, it is neatly hidden away so that another geocacher may discover it. 

Because it usually takes place outdoors in rugged terrain and involving hiking and walking, a geocacher’s main needs include comfortable clothes, shoes or boots, and a functioning GPS system. Most cell phones have GPS built in already, so becoming a geocacher is even more convenient than you think. Geocaching is happening in Indiana, and the Indiana Geocaching website is dedicated to it. There is plenty of information regarding upcoming events and links to other national geocaching clubs. Channel your inner Indiana Jones while you are actually in Indiana!

Disc Golf

One of the fastest-growing recreational sports and activities, disc golf is quickly becoming more than just a niche hobby. The concept of disc golf, obviously, is derived from traditional golf, including the terminology. Disc golfers typically throw one of their many discs (each one has specific characteristics, not unlike drivers, irons, and putters) from a tee box toward a basket on a pole. Score is kept with eagles, birdies, par, and bogeys. 

Sprinkled throughout Indianapolis are several disc golf courses that offer a variety of challenges and an opportunity to experience some of the many scenic neighborhood parks that otherwise may go unnoticed. There is even a disc golf organization (Indianapolis Disc Golf Club) that holds several notable tournaments, bringing in top competition in the area and the Midwest. 

Like all skill-based activities, disc golf requires practice time. This is easily countered by disc golf’s relatively easy concept, cost effectiveness (discs are around 10 to 15 dollars, while courses are free), and inviting atmosphere.

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If you are bored with your current situation or just want a fun activity for you and your pals, there are definitely some excellent options to keep you active and your brain stimulated. Whether you want to take on some waves with your paddleboard, track down a series of clues while geocaching, or take a stroll through the park while disc golfing, the landscape for outdoor activity is ever changing. Be adventurous this summer and try a new outdoor sport or activity today!

Rejoice and Evolve,

This blog was written by Thomas Livengood, Health Fitness Instructor at NIFS. To find out more about the NIFS bloggers click here.

One of my favorite things to do once it is summer in Indiana is to visit the various farmers’ markets around town. As a dietitian I am 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 farmers’ market is a must.

1. Support for the local community: Since 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. Check out the downtown City Market website for which products are available during the months the market is open.
3. Healthy eating is good for you: The average American eats 4.4 servings of fruits and vegetables per day, as opposed to the current recommendations of 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 meeting your recommended vitamin and mineral requirements, increasing your daily fiber intake, and acquiring cancer-fighting antioxidants, too. Locally grown produce is lower in pesticides and chemicals, also. 
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, 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 City Market farmers’ market on my lunch break downtown and sample the hot, fresh kettle corn; pick up sweet corn; and get homemade cookies on Wednesday afternoons. Saturday mornings, it’s off to the Carmel farmers’ market to purchase a walking waffle, homemade pasta, and a whole assortment of fruits and veggies for the week. To find out the location of a farmers’ market close to you, check out the USDA website.

Whether you are picking up items for dinner or for the whole week, the local farmers’ market is an inexpensive, healthy 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 that it is easier to carry home your fresh, delicious finds.

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