NIFS Healthy Living Blog

Movement is considered one of the best forms of preventive medicine to protect our health. In a general sense, the more we move, the healthier we tend to be. Movement isn’t restricted to structured exercises. Your body doesn’t really differentiate between walking up a flight of stairs or stepping on a stair climber. The wonderful thing about physical activity is that our bodies inherently know how to recover and adapt.

Why not work towards your health goals while surrounded by a community of like-minded people and listening to upbeat music? Here are some of the benefits you might see from joining in on Zumba or Hip-hop Dance at NIFS.

Rhythm, Positivity, & Community

Music has a way of connecting and bringing people together. Everyone coming into a dance class is there to either have fun, meet people, or find a new way to start moving. Our class keeps manageable intensity levels that are steady with the music beat. Zumba classes often follow a 128-140bpm cadence. The rhythm of the beat keeps the class fun while maintaining an aerobic intensity that is manageable and modifiable. Throughout the class, there are options for participants to modify their moves based on their comfort level and conditioning. Many people like Zumba and Hip-Hop dance because it is communal and there is a simple step of progression. The added challenges are optional, but almost everyone can join the basic moves.

The great thing is that there is no expectation of what level of skill you are at. Our instructors just ask that you move, have fun, and maybe share a smile. There is substantial evidence to support that dancing and being part of a group setting may be profoundly beneficial to our happiness and sense of well-being. You may make some friends and look forward to taking those steps together in every class.

Benefits to Cardiovascular Health

Engaging in steady state aerobics like Hip-Hop dance or Zumba could be a more enjoyable alternative to things like running if that is not your interest. You can reap many of the same benefits of other options in these fun classes, while listening to modern classics and uplifting beats. Many participants prefer to meet their aerobic activity goals in these dance classes. You’ll enjoy this form of exercise because everyone is moving at their own pace, having fun, while supporting their overall health.

Muscle Tone and Strength

Participating in Zumba and Hip-hop dance can activate all the muscles in your body. While the intensity is up to you, muscle activation across the whole body will promote total body muscle tone and development as you move. Dance requires a lot of core stability and movement through full ranges of motion, so expect to use your whole body and not just your lower body.

Coordination and Dance Skills

Stability and motor skills develop through frequency of movement, not necessarily intensity. As you join these fun dance classes, you may notice your body control and coordination will improve gradually. Learning how to dance is also a life skill you’ll take home with you. If you aren’t a natural dancer, that is okay. As you stay consistent with classes, you’ll improve those two left feet you started with. Many people getting into dance for the first time rejoice as they notice their motor skills improve and translate to other aspects of their training. Even athletes can notice benefits by integrating dance into their routine.

Intuitive eating is the practice of eating in response to your body’s internal hunger and fullness cues, rather than external cues, such as environmental or social triggers that prompt eating behaviors, regardless of true hunger or fullness levels. In today’s society, it is especially difficult to eat intuitively as we are near constantly being bombarded with messaging that tells us what we should or shouldn’t eat and that labels foods as “good” or “bad.” Overtime, as the mind and body become used to ignoring hunger signals, the cues begin to fade and are more and more difficult to notice or may only be noticed when the body is in an extreme, ravenous state, which is likely to lead to overeating, which is then followed by feelings of guilt and desire to restrict based on external cues and continued ignoring of internal hunger cues. For many, the body must be reconditioned, starting with reconnecting with your biological hunger cues. Here’s how to start:

1. Start paying attention to how your body signifies hunger.

The most common and well-known symptoms of hunger include stomach grumbling or growing/gurgling noises; however, hunger may also present as feelings of fatigue or irritability, lightheadedness, and occasionally, with prolonged hunger, even nausea.

2. Before each meal/snack - rank your hunger/fullness on a scale of 0-10. Consider why you are eating - is it for internal reasons or external?

0: Primal hunger - intense and very urgent, may be painful

1: Anxious to eat, ravenous and irritable

2: Very hungry, looking forward to a hearty meal or snack

3: Ready to eat, but no urgency; “polite” hunger

4: Subtle hunger, slightly empty feeling in the stomach

5: Neutral - neither hungry nor full

6: Emerging fullness

7: Comfortably full - satisfied and content

8: Full - not pleasant, but not unpleasant

9: Very full/too full (as if you need to unbutton pants or remove belt)

10: Uncomfortably, even painfully full. May feel nauseated.

3. Aim to eat a balanced meal or snack (protein + fiber + healthy fat) when hunger level is below a 5.

If you are feeling hungry, consider what foods will be most nourishing and what you may have lacked in previous meals (typically fiber or protein).

If you still have the desire to eat despite being >6 on the hunger scale, you may be mistaking true hunger for a different type of hunger, such as emotional hunger, or desire to eat to cope with uncomfortable feelings, or taste hunger, or a desire to eat based on taste or because a food sounds good. It’s OK to eat for taste or comfort on occasion, but for many, due to the years of prolonged suppression of natural hunger cues, practicing portion control in these settings becomes difficult, and overeating often occurs. In these instances, consider other ways to cope with boredom or stimulate the senses that don’t involve food, such as taking a walk, reading a book, calling a friend, lighting a candle, or putting on lotion.

If you’re still struggling with the concept of intuitive eating, how to implement it, or how to identify true, physiological hunger vs emotional or taste hunger, consider reaching out to a dietician for support!

As the days grow shorter and temperatures drop, finding motivation to get to the gym can be tough. Between an increase in sickness, schedule changes, and chilly weather, it’s easy to lose your fitness rhythm. But sticking with your exercise routine during this time of year can actually help you feel better. Regular movement can boost your immunity, improve your mood, and increase your overall energy levels.

Boosted Immunity

As flu season starts to roll around, everyone starts to look for ways to stay healthy. What if I told you that getting into the gym can help? Exercising regularly can improve body functions and blood flow. This improvement helps the body’s ability to create immune cells to help fight infection. By increasing blood flow, you can also help get the immune cells moving around the body more efficiently, which leads to a more effective immune system.

Improved Mood

Shorter days and colder temperatures are often accompanied by a drop in motivation and mood. This change is commonly referred to as Seasonal Affective Disorder (SAD). Regular exercise can help combat these winter blues by boosting the body’s natural feel-good chemicals. Physical activity releases endorphins, sometimes called the “hope molecule,” which play a big role in improving mood and reducing stress. Even a short walk or light workout can help lift your spirits and make the darker months feel a little brighter.

Increased Energy

Exposure to the sun can help increase energy within the body through multiple mechanisms, but due to shorter days and colder weather, it can be difficult to find time outside. By staying active, you can help fight this drop in energy. Regular physical activity can increase the efficiency of the heart and lungs, which helps the body deliver oxygen and nutrients to its cells, leading to more efficient energy expenditure overall. On a cellular level, physical activity can also be associated with an increase in mitochondria, which leads to more energy production.

Tips for Staying Active

Finding the motivation to stay active as the seasons change can be difficult, so here are a few tips to help keep you moving:

Set Goals

It’s hard to find motivation to do anything if you don’t know where to start. It’s easier to keep going when you know you’re working on something. By setting goals, you give yourself a target and direction for your fitness journey which can help improve motivation and consistency. When creating your goals, use the S.M.A.R.T. method.

• S = Specific: Define exactly what you want to achieve.

• M = Measurable: Track your progress so you can see how far you’ve come.

• A = Achievable: Keep goals realistic to avoid burnout or frustration.

• R = Relevant: Make sure your goals align with your personal fitness priorities.

• T = Time-bound: Give yourself a deadline to stay accountable and consistent.

Start small to help you gain momentum. Then, as you progress, your goals can progress as well. If you are struggling to set goals, ask a Health Fitness Specialist about scheduling a Strategy Session to help get you started.

Create a Plan

By creating a structured schedule and workout plan, you can remove some of the stress of staying active. Planning your workouts and schedule can create a routine to ensure you stay active. Whether that plan includes a full, 60-minute workout, or just something as basic as walking on the treadmill, a plan will help you stay consistent with your physical activity. If you struggle with creating your own plan, speak to a Health Fitness Specialist here at NIFS about an Exercise Prescription or Personal Training.

Find a Workout Buddy

When working out alone, it’s easy to convince yourself that you can skip the gym. Having a workout partner can create some accountability to help motivate you to stay consistent. Try to find someone with similar goals that you enjoy being around and helping each other stay active as winter approaches. If you can’t find someone to work out with, try joining a fitness class. Here at NIFS we offer a wide variety of classes to all members for free. Ask a Health Fitness Specialist about our Class Schedule and how to sign up.

Although it can be a challenge to stay active as the weather changes, your body and mind will thank you for keeping up the effort. By setting goals, creating a plan, and surrounding yourself with support, you can build consistency that carries you through every season.

Weightlifting and resistance training are often associated with the “gym bro” or “jock” stereotype, as if the benefits only apply to people chasing new personal records or aesthetic goals. Because of that mindset, some might find it surprising to see an older adult in the weight room. If not to build muscle or break performance barriers, what’s the point? Wouldn’t it be dangerous for someone in their 50s, 60s, or beyond to lift weights? Surely nothing good could come from someone “older” picking up heavy objects regularly, right?

Well readers, it’s time to rethink that line of thought! For aging adults, resistance training offers tremendous benefits that go far beyond bigger muscles or smaller numbers on the scale. Here are a few reasons why lifting weights can be one of the best things you do for your long-term health.

Lifting Weights Builds Balance and Stability

According to the CDC, roughly 14 million older adults in the U.S. experience a fall each year—that’s about one in four adults over 65. Even more concerning, around 40,000 of those falls result in death. The good news? Many of these accidents are preventable.

A consistent strength training routine helps build the muscle needed to improve balance, coordination, and mobility. Stronger legs, hips, and core muscles stabilize your body and reduce your risk of falling in the first place. And if you do lose your balance, those same muscles can help you recover faster and minimize injury. With that confidence, you can move more freely and enjoy an active lifestyle without the constant fear of taking a tumble.

Strength Training Supports Independence

My grandmother has never been a fan of exercise. Because of that, she’s had to make some big adjustments as she’s gotten older. She struggles with walking and now has a live-in nurse to help her with daily activities. When she does get around, she uses a walker that she absolutely despises.

After some convincing, I finally got her to start doing simple upper-body exercises with resistance bands. She’s not thrilled about the soreness, but she can’t stop talking about how much lighter and easier her arms feel when she moves. As happy as I am to see her progress, I can’t help but think how much more freedom she might have if she had started sooner.

Let her story serve as a lesson: staying consistent with strength training helps preserve your independence. By maintaining muscle strength and joint stability, you’ll be better equipped to handle everyday tasks—like carrying groceries, getting up from a chair, or going for a walk—on your own terms.

If You Don’t Use It, You’ll Lose It

Here’s a fitness term worth knowing: sarcopenia—the gradual loss of muscle mass that occurs naturally as we age. It typically begins around age 60 but can start earlier in those who are physically inactive. Sarcopenia can lead to weakness, fatigue, and an increased risk of falls or injury. In some cases, it’s paired with obesity (known as sarcopenic obesity), which combines the challenges of excess body weight and muscle loss.

The good news is that this process isn’t inevitable. Regular resistance training can slow down or even reverse age-related muscle loss. By strengthening your muscles, you’re not just improving your physical appearance—you’re protecting your mobility, balance, and quality of life.

Start Your Strength Journey Today

It’s never too late to start building strength. Whether you’re new to fitness or returning after a break, even small steps make a big difference. Stop by the fitness center desk today for your free workout program and learn how you can safely begin your journey toward a stronger, more confident you—at any age.

When you hear the phrase “speed training,” it’s easy to picture elite athletes—sprinters blasting off the line or pros flying down the field. But speed training isn’t reserved for them. Anyone can benefit from learning to move more efficiently, react faster, and generate more power. In fact, adding a little speed work to your weekly routine can help you feel stronger, more coordinated, and more confident in your movement—whether you’re running, lifting, or chasing your kids around the yard.

What Is Speed Training?

Although speed training is most often used to improve athletic performance, it’s more than just running fast. It’s a structured way of teaching your body how to move quickly, efficiently, and under control. At its roots, speed training combines technique, strength, and cognition to help you generate force rapidly and apply it in the right direction, a skillset valuable in any physical activity.

A few key concepts to consider in the realm of speed training:

• Rate of Force Development (RFD): A useful metric that measures the production of maximal force in a minimal amount of time.
• Acceleration: Building and developing speed, from a moving or stationary start position.
• Impulse: The ability to turn strength into speed through the rapid application of the force your body can produce.
• Mechanics: The technical side of movement, like stride length, stride frequency, and posture.

While these principles might sound like they belong solely in sports performance, they have direct benefits for everyday fitness. Improving your acceleration and agility doesn’t just matter on a soccer field or track. It can also help you move more confidently in the gym, in recreational exercise, or even in activities of daily living like climbing stairs or avoiding a misstep.

The Fundamentals of Speed Training

Speed training can be complex, but the fundamentals are straightforward. The goal is to train your body to produce more force in less time, which translates into faster, more efficient movement. A well-rounded approach combines physical strength, sharp cognitive skills, sound mechanics, and focused sprint work.

1. Strength & Power Training

Strength is your base. Classic lower-body exercises like squats, deadlifts, and lunges build the muscles that drive acceleration. To turn that strength into speed, add plyometric exercises—like bounding, jump squats, or box jumps. These movements train your muscles and nervous system to fire faster.

Try focusing on speed of movement during lifts (for example, standing up from a squat with controlled power). Over time, this helps your body produce force more explosively.

2. Perceptual-Cognitive Training

Speed isn’t just physical—it’s mental. In sports, athletes constantly react to changing environments. You can train that same skill by practicing reactive drills—for example, sprinting or changing direction based on a partner’s hand signal, color cue, or verbal command.

For everyday fitness, this type of training keeps your brain sharp while improving your body’s ability to move efficiently under pressure.

3. Mechanics & Technique

Good form equals free speed. Focusing on posture, stride rhythm, and arm drive helps prevent wasted effort. Incorporate simple drills like A-skips, B-skips, or wall drives to reinforce correct sprinting patterns.

Even if you’re not sprinting regularly, these drills improve coordination and lower injury risk by teaching your body to move more purposefully.

4. Sprint & Agility Work

This is where it all comes together. Short, explosive sprints, resisted runs, or cone agility drills develop quickness, deceleration, and control. Keep sessions brief, with generous rest, to maximize effort and recovery.

Whether you’re racing a friend or simply want to move with more precision, sprint and agility training builds the confidence to move faster—and safer—in everyday life.

Getting Started

If you’re new to this style of training, start small: add a few sprints at the end of a workout, or try a short plyometric circuit once a week. As you build confidence, you can progress to more structured programs.

Looking for guidance? Our trainers at NIFS can help you integrate speed training into your fitness routine in a safe, personalised way. Call us or book a free fitness assessment and exercise prescription at the track desk!

Creatine is one of the most popular sports supplements, but is it right for you? Creatine, or creatine monohydrate, is a compound created by amino acids (methionine, glycine, and arginine) that is used for energy by the skeletal muscles, which are responsible for movement and maintaining posture. Creatine is important for maintaining a steady supply of energy to your muscles during exercise, especially short-burst, high-intensity activities (such as weight lifting, sprinting, or jumping). It can also help increase muscle growth, speed up recovery, and temporarily increase water retention in muscles, which may reduce dehydration and cramping. 

Your body produces about half of its creatine supply naturally in the liver. The other half comes from your diet, particularly protein-rich, animal-based foods such as red meat (beef and pork), fish, and seafood (tuna, salmon, herring, cod). 

You can also obtain creatine through supplements. Creatine monohydrate is one of the most researched supplements available, specifically for its impact on sports and exercise performance. The general recommendation for creatine supplementation is 3–5 grams per day, or 0.1 g per kilogram of body weight (1 kg = 2.2 pounds). Exact dosing will depend on your individual goals. Alcohol and/or caffeine use may interact with creatine, lessening its effectiveness or leading to side effects, such as dehydration.

Who Benefits Most? 

• Athletes and active individuals: Those involved in strength training, sprinting, or high-intensity exercise often see improvements in performance and recovery. 

• Older adults: Research suggests creatine can help maintain muscle mass and strength, which supports mobility, balance, and independence as we age. 

• Vegetarians and vegans: Since they consume little or no dietary creatine, supplementation may be especially beneficial for performance and energy. 
  

Best Time to Take It 

The most important factor with creatine is consistency. Whether you take it before or after exercise—or even with a meal on rest days—the benefits come from daily use. Some evidence suggests pairing creatine with a post-workout meal that includes protein and carbohydrates may enhance absorption, but the key is regular intake. 

Creatine can be a safe and effective tool for improving strength, recovery, and overall muscle health when paired with consistent exercise—but it’s not a magic pill. Always check with a healthcare professional or dietitian before starting any supplement, especially if you take prescription medications or have a chronic health condition. 

Finally, remember that in the United States, supplements are not regulated by the Food and Drug Administration. This means it is not guaranteed that what’s on the label is actually in the product. To protect yourself, always choose supplements that have been third-party tested by organizations such as NSF or USP. 

Life gets busy, you’ve been disciplined, consistent, and made progress with your fitness routine. What is the next important step that can improve performance in and out of the gym?

Recovery!

Recovery is just as important as the stresses your body adapts to during training. If you aren’t recovering well, you could see dips in your energy levels, a loss of muscle mass, or poor aerobic performance. Sleep and nutrition are crucial aspects of recovery, but what else can you do to speed up and get the most out of recovery?

Heat therapy options can help support your recovery!

Potential Benefits from Using the Recovery Area at NIFS

At NIFS we have three heat therapy options in our recovery areas, each located separately by walking through the male or female locker rooms offering a sauna, whirlpool, and steam room. These heat therapy options can offer several health benefits that support recovery.

Sauna

Dry sauna is the most well-known and researched heat therapy option. There has been substantial evidence that it offers numerous health benefits. Regular dry sauna sessions may improve endothelial nitric oxide synthase, which promotes better blood flow and circulation through your cardiovascular system. Increased blood flow means more oxygen and nutrients can reach deeper into the cells of muscle tissues and other organs, thus boosting recovery time in some cases.

Other benefits of sauna might include flushing toxins like heavy metals, PCBs, and BPA found in many plastics. These can affect your endocrine system which regulates your hormonal functions. Sweating out toxins could be one of many ways to support detoxification of environmental pollutants.

Whirlpool

Whirlpool is another option for heat application that could be more beneficial to joint health by combining heat application and hydrostatic pressure. Hydrostatic pressure reduces strain on the joints applied by gravity, and the buoyancy of water may help activate many stabilizer muscles surrounding joints. If you have poor mobility and stiff joints, this could be one heat therapy option. The heat of the whirlpool will support blood flow, as the water submersion can allow muscles to relax around joints.

Our whirlpool has two water jet systems as well, so you can experience a gentle water massage as you relax.

Steam Room

The steam room offers unique health benefits from exposure to heat and high humidity. Heat exposure is like other options but may have some unique benefits when compared to sauna or whirlpool. Various studies have shown that moderate heat exposure and high humidity can have an effect of relieving congestion of the nasal passages and improving breathing.

Other benefits of the steam room are that it can hydrate and open pours on the surface of skin. The steam room can also allow for joint pain relief for conditions like arthritis, while not involving the higher temperature of a dry sauna.

Safety Considerations

Exposure to high heat may be a potential risk for populations with cardiovascular disease as well as other other diseases affecting perfusion and internal core temperature regulation. If you have a medical condition, you should consult with your doctor before starting and integrating heat therapy into your routine, you can read more about NIFS general use guidelines for the recovery area via our house rules.

We hope you enjoy the numerous potential health benefits that are offered in our NIFS recovery areas!

As we head into the tail end of summer—whether you’re soaking up the sun by the pool or enjoying a cookout—your body is fighting an invisible battle against little molecules called free radicals. These unstable, highly reactive molecules are produced naturally in the body, but they’re also triggered by things like alcohol, tobacco smoke, and too much sun exposure. 

In small amounts, free radicals are part of your body’s defense system. But in excess, they can damage cells and may play a role in cancer, heart disease, stroke, arthritis, vision loss, and even brain conditions like Parkinson’s or Alzheimer’s disease. 

Here’s the good news: your diet can help. Antioxidants are compounds that protect against and neutralize free radicals. While they don’t slow down aging or guarantee longevity, they may reduce the risk of disease and support healthy aging. The best way to get antioxidants is through a balanced diet full of plant foods, rather than supplements. 

Here are some common antioxidants and where to find them: 

• Vitamin C – Supports the immune system and helps protect against cell damage. Found in citrus fruits, kiwis, mangoes, bell peppers, broccoli, spinach, and berries. 

• Vitamin E – Helps limit free-radical production. Found in plant oils (sunflower, safflower, corn, soybean), avocados, whole grains, nuts, and seeds. 

• Carotenoids (beta-carotene, lycopene, lutein) – Linked to cancer protection and eye health. Found in colorful fruits and veggies like sweet potatoes, carrots, pumpkins, tomatoes, watermelon, apricots, and leafy greens. 

• Flavonoids (anthocyanins, catechins) – Support heart and brain health. Found in onions, garlic, leafy greens, green tea, and cocoa. (Red wine contains flavonoids too, but alcohol itself creates free radicals, so it’s not the best source.) 

You don’t need to overhaul your diet to get more antioxidants—just focus on variety. A colorful plate filled with fruits, vegetables, nuts, and whole grains is one of the simplest ways to give your body the support it needs for healthy aging. Small, consistent choices today can add up to a stronger, healthier tomorrow. 

Back-to-school season is a great time for a fresh start - whether you’re a student, parent, or both! However, as your schedule changes and so does the season, there are many obstacles to getting or staying on track when it comes to your nutrition, exercise and other health-related goals. From having to wake up earlier to help the kids get ready for school to having to stay up late to complete school assignments, many factors can disrupt your usual eating, sleeping, or exercising routines. To stay ahead of these disruptions, the best strategy is to have a plan. Begin thinking about how the change to your schedule may require you to adjust your eating or exercise routines. Does the start of the school year mean you will have to get up earlier to get your workout in before you see the kids off to school? Will a late-night class or evening sports practice interfere with your usual dinner routine? If so, what adjustments need to be made to help you stay on track?

Adjustments to Meal Times 

Does waking up earlier to take the kids to school mean you will be eating an earlier breakfast? And does eating an earlier breakfast mean you will be hungrier come lunch time? Will a late night class or an after-school activity/sports practice require you to eat on the go? These are some questions to consider as you prepare to adjust to your new routine. Regardless, aim to prioritize at least 3 well-rounded meals and 1-2 snacks every 3-4 hours each day, if your schedule allows, and opt for a good source of protein and fiber with each to aid in satiety. If you must eat on the go, consider options that you can prepare ahead of time and that will stay fresh in an insulated bag with a cold pack, such as yogurt or cottage cheese cups, whole fruit (oranges, apples, bananas), sandwiches or wraps, mason jar salads, pasta salads, granola bars, protein bars or shakes, trail mix, string cheese, etc. Additionally, if evening hours are too busy for meal prep, consider batch-cooking, meal-prepping or using an instantpot/crockpot so dinner is ready ahead of time. 

Adjustments to Exercise Routine 

Similarly to your eating routine, consider what changes must be made to maintain your exercise goals or if your exercise goals need to be reevaluated. Ask yourself: when can I realistically fit exercise/activity into my new routine/schedule? Do I need to make adjustments to the frequency or length of my activities? Are there other ways I can be active if my schedule doesn’t allow for structured exercise? For example - park the car further away from the store/office, take 5 minute breaks periodically between assignments or work tasks to get some 

steps in, take the stairs rather than the elevator, etc). Avoid going home between classes/dropping the kids off and going to the gym to prevent distractions that may interfere with your ability to get to the gym. For some, viewing exercise into your routine as if it is an appointment, class or other work obligation can be helpful. 

Adjustments to Sleeping Routine 

It is likely that a change to your routine will also impact your sleeping habits. Does your caffeine consumption increase during the school year, making it harder to fall asleep at night? Or does your school schedule vary on a day to day basis (i.e classes at 8 AM on Mondays and Wednesdays, but not until 11 AM on Tuesdays and Thursdays), making it difficult to maintain a consistent routine? Poor sleeping habits may impact your ability to eat right, exercise, and stay on track. If you know you’ll have to start getting up earlier each day in a few weeks when classes start, begin waking up a few minutes earlier each day to give your body time to adjust so the first few days aren’t as much of a shock to your system. Additionally, aim to maintain a similar sleeping routine each night, regardless of whether or not it is a “school night” to help regulate your circadian rhythm. 

While the back-to-school season can bring a lot of changes to your daily routine, being aware of those shifts and planning ahead can help you stay on track with your health goals. Whether it’s adjusting your meal times, finding new ways to fit in exercise, or working toward a more consistent sleep schedule, small changes can go a long way in keeping you energized and focused throughout the semester. Take time now to think through your new routine and identify where a few simple adjustments can make things easier. With a little planning, you’ll be better prepared to handle the busy days ahead—without sacrificing your well-being.

The human body is like a car - it needs fuel to function, but instead of gas, we rely on calories from foods and beverages for energy.

Adequate energy is needed for all bodily processes, including essential functions like keeping your heart beating, your lungs breathing, and maintaining your body temperature within range, as well as other activities like day-to-day movement and structured exercise.

Carbohydrates are the body’s primary source of energy. Carbohydrates are found in fruits, vegetables, grains, beans, and many other foods. When consumed, the body converts carbohydrates to glucose, which is used immediately for energy or stored as glycogen for future use. If excessive energy is consumed, it is stored as fat to be burned later in the absence of energy from food.

Simple carbohydrates - or those without fiber-such as sugar-sweetened beverages like soda and juice, white and enriched grains, and highly processed foods that are rich in starches and sugars, are broken down quickly and provide a rapid increase in energy. When a diabetic experiences episodes of low blood sugar, it is recommended that the individual be given simple carbohydrates to rapidly bring their blood sugar levels back up to the normal range. However, if blood sugar levels are stable and blood glucose rises rapidly, a quick decline will also occur, which often results in fatigue, irritability, and a desire for a new “quick fix” of energy, leading you to crave and reach for more simple carbohydrates.

Complex carbohydrates - or fiber-containing carbohydrates- are broken down more slowly, which provides a steady supply of energy, which is why it is recommended to opt for complex carbohydrates more often than not. Complex carbohydrates include whole grains, such as 100% whole wheat bread, brown rice, quinoa, fruits and vegetables, beans, and legumes.

Pairing carbohydrates that lack fiber with a good source of protein, fat, or additional fiber can help delay the rapid peak and fall of blood sugar levels, aiding in more regulated energy release throughout the day. Eating a meal/snack that pairs carbohydrates + protein, healthy fat,s and fiber every ~3-4 hours is ideal for boosting and balancing energy levels throughout the day. To build a balanced meal, pick one item from each category below:

• Complex carbohydrate (ideally >3 grams fiber/serving):
  • 100% whole wheat bread, pasta, bagels, muffins, or tortillas
  • Brown rice, quinoa, bulgur, and other whole grains
  • Beans and legumes
  • Fruits and vegetables, especially those with skins and seeds intact
• Healthy fat:
  • Plant-based oils (avocado oil, olive oil)
  • Nuts - almonds, pistachios, walnuts, etc.
  • Seeds - flaxseed, chia seed, hemp seeds
  • Nut butters ○ Avocados
  • Fatty fish
•  Protein:
  • Lean beef or pork
  • Chicken
  • Fish/seafood
  • Eggs
  • Low-fat dairy products (Greek yogurt, cottage cheese, milk)
  • Protein supplements - shakes, powders, bars, and other fortified foods