NIFS Healthy Living Blog

Starting Mother’s Day, we celebrate Women’s Health Week, May 10-16th. A great time for women and girls to focus on their physical, mental and emotional health. One key aspect of optimizing physical health is good nutrition throughout the lifespan. As women’s bodies change - from puberty to pregnancy to perimenopause - so do their nutrient needs. By better understanding and adapting to these changes, women can better support their health at every stage of life and reduce the risk of chronic conditions while promoting longevity and resilience as they age.

Adolescence

During adolescence, nutrition should support the rapid growth, hormonal changes, brain development and more that occur during this phase of life. This stage lays the foundation for lifelong health, so the focus should also be on building and maintaining healthy habits. Adolescence is when girls build the bulk of their bone mass, with about 90% of adult bone mass being established by age 18, therefore it is important to prioritize bone building nutrients, like calcium and vitamin D, which are mainly found in dairy products (milk, yogurt, cheese) and dairy alternatives and in smaller quantities in leafy greens, breakfast cereals, fish and seafood (particularly those with bones) and fortified foods, such as fortified fruit juice.

Iron is also important for supporting increased blood losses due to menstruation. It is estimated that around 1 in 10 females experience iron deficiency during adolescence. Iron is found in red meats (beef, pork, lamb), fortified grains, lentils and beans, tofu and some leafy greens, although it is best absorbed when obtained from animal sources. To better absorb iron, pair it with vitamin C rich foods - like fruits and vegetables.

Adulthood

Nutrition throughout early adulthood should focus on continuing to develop and maintain healthy eating and exercise habits, especially as more and more barriers arise due to life getting busier with careers, relationships and more. Consuming adequate energy is essential for supporting a busier lifestyle and it is recommended to consume regular meals, even when schedules become erratic. Some women become pregnant during this phase of life, during which nutrition needs change greatly to meet the requirements of both the baby and the mother. Folate (vitamin B9) is critical for a healthy pregnancy, so ensure you are consuming adequate fruits, vegetables, beans and grains during this time to ensure you’re meeting your needs. A prenatal supplement can be beneficial. Additionally, most women reach peak bone mass by age 25-30, after which bone rebuilding slows and the risk for loss is greater, so consuming bone building nutrients remains a key priority during this phase of life.

Perimenopause

The transitional years leading up to menopause are often nutritionally challenging due to the hormonal fluctuations that occur which can impact metabolism, mood, appetite, bone density, body composition and overall energy levels. Many women complain of weight gain during this phase, often a result of body composition changes and the loss of lean body mass, which is what keeps the metabolism high and healthy. During this time, it is important to consume adequate protein, the building blocks for our muscles, to preserve lean body mass as much as possible. Strength and weight based training is also beneficial during this time, not only for muscle mass, but for bone density too.

There is some research to indicate that soy foods, like soy beans, edamame, and tofu may provide relief of menopause-like symptoms (hot-flashes), as they mimic the effects of estrogen, which decreases during menopause.

Post Menopause

After menopause, following an anti-inflammatory diet is recommended to support optimal physical and cognitive aging and longevity. An anti-inflammatory diet prioritizes lean, minimally processed protein sources, fruits, vegetables, whole grains, nuts, seeds, beans and legumes and limits pro-inflammatory foods like processed meats, snack foods (chips, cookies, cakes), and alcohol. Anti-inflammatory diets, such as the Mediterranean Diet, are also recommended for the management of many chronic diseases prevalent during adulthood, including hypertension, high cholesterol, and type 2 diabetes. Anti-inflammatory diets tend to be high in fiber, which is important for managing constipation, which can be a common complaint as women get older due to the natural slowing of the metabolism and changes to appetite and intake. Hydration should also be prioritized to prevent constipation and overall dehydration. Women should continue to see their physician regularly and obtain updated bloodwork to ensure there are no present nutrient deficiencies.

Regardless of what stage of life you are in, it’s never too late to start making improvements to your nutrition. Nutrition also isn’t a one-size-fits-all approach, so if you have concerns about your nutrition, consider meeting with a registered dietitian who can tailor your nutrition needs to you based on your individual needs and goals at every age.

As it stands with physical activity…

We’ve long supported exercise, and overall physical activity of any form is directly a contributor to better long-term health outcomes and improved holistic wellness. Some studies have shown that irregularities with data indicate that there is a mix of health outcomes regardless of training intensity or modality. We are learning generalized interventions of focusing on increasing the estimated 1-RM for single-leg strength through resistance training and increasing your VO2 Max through aerobics, which are valid concepts. These are excellent interventions to improve quality of life for the long term. However, the “X-Factors” of some data observed also show that there are outliers from the generalization of getting stronger at a leg press, etc. Some people still have diseases, poor health outcomes, and a loss of abilities for ADLs and quality of life, even with a training… Why?

Why are there outliers when we look at how some individuals’ health outcomes may vary regardless of training intensity or modality of exercise?

Physical Activity Frequency and Its Role in Preventive Medicine.

One important aspect of why this is a phenomenon is how often we move. The amount of movement outside of the gym often correlates to better mobility, better strength, better balance, and one of the most important factors being it is easier to move. If you move often, it becomes a habit to stay in motion and it becomes less demanding as you continue.

From my position as an exercise physiologist, I have worked with clients living with and managing various disease factors. I talk with these populations daily and get a sense of what their lifestyle factors are to gain an understanding of a better approach to their health and wellness holistically. As some studies would indicate, frequency of movement outside of the gym is the most important predictor of long-term health outcomes and a better quality of life. That is why, regardless of increasing single-leg press strength, if we lack the mobility to get up from the ground or walk with a natural gait… it becomes harder to move over time. When this happens, many people move less.

I had a profound conversation with an individual who excelled in their personal wellness journey throughout their Parkinson’s diagnosis. He explained to me a similar thing that I have seen firsthand with many other clients of varying capabilities, limitations, and disease diagnoses. He shared a belief that many people stop moving because they can no longer move in the same way. There is an aversion to physical activity as it becomes more challenging to be active. This is the critical concept we need to emphasize in the fitness industry. The easier we can make movement quality, the more an individual will tend to choose to move. Often, the easier it is to move, the more active an individual will be.

Ease of movement can be affected by cognitive ability, control of the body, balance, mobility, energy systems, and numerous aspects that are all interconnected.

Building Stable and Lasting Movement

Starting with mobility as the basic building block of natural movements and patterns of movement. If we have restrictions in the range of motion and tension around muscles and fascia surrounding those muscles (which occurs as we age and see changes in elastin in our musculoskeletal system), then muscle imbalances become more of an issue. We see compensation no longer move as our structural anatomy might necessitate. Mobility improvement should be an initial focus for movement quality.

Once a level of mobility has been improved, the next focus should be on rebuilding stability with a correct movement pattern. This requires a focus on slow and intentional movement. Studies show that as we speed through an activity, we lose accuracy as a tradeoff. If we are learning a movement pattern that requires intentional focus and muscle engagement, then slower movement develops much more quickly.

The most important recommendation I might make when wanting to develop balance and stability is to focus on the frequency of those movements. The focus should not be on intensity. You might instead plan how often you are performing the movement. We adapt and learn movement patterns largely through our processes of learning, sleeping, and re-learning these movements during the various stages of sleep cycles. That is why when you cram before a test, you perform poorly, whereas if you study often and sleep on it. You connect more long-term information. Input signals and body awareness (proprioception) from feedback traveling from our nerves toward your central nervous system, and the signals going out toward your muscles, etc., to react, are all information that your brain is very clever to recognize and learn.

If your exercises are working on balance or stability, slow it down, progress slowly, and do these exercises regularly. Then these actions and your reactionary control will become second nature… Or the cliché term… “muscle memory.”

What’s next after improving? … Balance, coordination, and stability…

Once movement quality improves to a point that it is good enough to prevent injury and progress, you can then focus on the performance aspect. Performance training can be focused on strength, hypertrophy, etc., but these aspects should not be focused on when we don’t have control and coordination to exercise safely.

Prioritize Safety first, slowing things down as needed, and once you are ready, progress with the performance aspects.

Did You Know?
Exercise is one of the most powerful tools available to help manage Parkinson’s disease. Research shows that regular physical activity—especially exercises that challenge balance, coordination, and mobility—can help slow the progression of symptoms and improve overall quality of life.

At NIFS, we’re committed to raising awareness about the role movement plays in Parkinson’s care. Join us on April 9 for Pump It 2026, a nationwide movement event dedicated to highlighting how exercise supports those living with Parkinson’s while bringing communities together to promote awareness and support ongoing research.

Protein was once primarily associated with fitness enthusiasts and bodybuilders. It was commonly found in supplements like powders, bars, and shakes. In recent years, however, protein has made its way into mainstream marketing, and now it can be found in nearly everything—from coffee and pasta to popcorn and even soda.

The excitement around protein isn’t unfounded. This macronutrient plays many important roles in the body. Protein helps repair and build muscle tissue, supports immune health, and can help promote feelings of fullness while stabilizing blood sugar levels. However, like most things in nutrition, balance is key. Consuming too much protein may come with some unintended consequences.

First, consuming excess amounts of any macronutrient—whether protein, carbohydrates, or fat—can lead to excessive calorie intake and potential weight gain. Even if total calorie intake stays within recommended ranges, prioritizing protein at the expense of carbohydrates and fats can create a macronutrient imbalance. Carbohydrates and fats serve as the body’s primary and preferred sources of energy, and limiting them too much may leave the body without the fuel it needs.

When adequate carbohydrates and fats are not available for energy, the body may begin converting excess protein into energy. This process produces urea as a byproduct, which must be filtered out by the liver and kidneys. Over time, excessive protein intake can place additional strain on these organs. The body also requires more water to eliminate this waste, which may increase the risk of dehydration if fluid intake is not sufficient.

So how much protein is too much?

While there is a minimum recommended daily intake for protein, there is no universally agreed-upon maximum for healthy individuals. Current dietary guidelines suggest that many adults benefit from consuming about 1.2–1.6 grams of protein per kilogram of body weight per day, depending on activity level and health goals.

For example:

• A person who weighs 150 pounds (68 kg) may aim for roughly 82–110 grams of protein per day.
• A person who weighs 200 pounds (90 kg) may aim for roughly 108–144 grams per day.

To maintain balance and allow room for carbohydrates and fats, a common rule of thumb is to keep protein intake at or below about 2 grams per kilogram of body weight per day.

For more individualized recommendations—especially for those with specific health conditions such as kidney or liver disease—consulting with a registered dietitian is the best way to determine appropriate intake levels.

For those looking for a quick and convenient way to support their daily protein needs—especially after exercise—this high-protein shake recipe is an easy option to try:

High Protein Espresso Breakfast Shake

Finding a Way Forward

Although a Parkinson’s diagnosis is something one would prefer to avoid, there are blessings that accompany the hardships. One of those blessings in my own experience has been developing a relationship with the National Institute for Fitness and Sport (NIFS).

After my 2021 diagnosis at age 50, the one fact I encountered everywhere was that the single best thing for anyone with Parkinson’s is regular exercise — especially vigorous activity. Of course, the best way to stick with exercise is to find something you enjoy. For me, that has always been basketball.

So, in a LinkedIn post, I asked a simple question: Would anyone have interest in developing a basketball-based program for people with Parkinson’s? I tagged several Parkinson’s organizations and professionals. Only one person responded with interest — NIFS President, Emily Davenport.

From Idea to Action

That conversation eventually led to the first annual “Hoop It for Parkinson’s” event hosted by NIFS in April 2025 during Parkinson’s Awareness Month.

The event drew nine players with Parkinson’s — enough for an afternoon of four-on-four, half-court basketball. Most players were from Central Indiana, though two traveled from out of state: Gavin Mogan from Texas and Jimmy Choi, known for his appearances on American Ninja Warrior, from Illinois.

In the months that followed, NIFS continued building on the idea through its Parkinson ’s-focused Bold Moves programming. The team even published a “Basketball for Parkinson’s” handout outlining six basketball-based drills designed to challenge hand-eye coordination, weight shifting, and mobility.

The next “Hoop It for Parkinson’s” event is planned for April 9, 2026. With the support of such energetic and proactive visionaries as Emily Davenport and her colleagues at NIFS, I’m confident basketball-for-Parkinson’s programming will continue to grow. One can even imagine a global network of Parkinson’s hoopsters — similar to the well-known boxing programs that already exist for people with Parkinson’s.

Life on the Court

For me personally, basketball remains a regular part of life. I still play several nights a week with a group of players, mostly 40-and-over, and now that group includes several others besides myself who are living with Parkinson’s.

At certain times, I certainly look nothing like a basketball player. Parkinson ’s - induced muscle rigidity can cause a stiff limp, particularly when I’m due for my next dose of medication or after a long day sitting at my desk. Although I’ve largely been spared a tremor so far, my symptoms also include bradykinesia, dyskinesia, and dystonia.

Yet something fascinating happens once I step on the court. Even on days when those symptoms are noticeable, they often seem to fade once I start running and playing. At the very least, I become so immersed in the game that I simply stop noticing them.

Why It Matters

Parkinson’s is a progressive disorder that generally worsens over time — but that doesn’t mean we are powerless against it. Exercise can play a powerful role in slowing progression and improving quality of life.

Medical journalist Emily Delzell wrote on the Brian Grant Foundation website that the quick, coordinated, whole-body movements required in basketball are exactly the kind of exercise researchers have found to improve Parkinson’s symptoms and stimulate neuroplasticity — the brain’s ability to form new neural connections.

Basketball demands multidirectional movement, coordination between upper and lower limbs, and the ability to stay balanced while in motion. Dribbling, shooting, and jumping build motor skills and create muscle memory that carries over into everyday life.

It also requires something researchers call dual-tasking — thinking about your next move while already in motion and responding to cues from other players. Studies have shown that activities combining physical movement with cognitive engagement can help people with Parkinson’s maintain and improve both motor function and mental sharpness.

The foundation Delzell referenced was created by former NBA player Brian Grant, who was diagnosed with Parkinson’s while still playing professionally. Even after retiring, Grant continued to play recreationally — both for the love of the game and to maintain his health while living with Parkinson’s.

More Than Exercise

Through hard work and dedication, people with Parkinson’s can actually improve their performance in the sports they love. That kind of progress runs counter to the assumption that the only direction for people with Parkinson’s is decline.

Beyond the physical benefits, getting better at a sport after diagnosis can provide a powerful emotional and psychological boost. And that mental side of the battle is just as important.

Whatever a person’s age or skill level, there is something meaningful about stepping on a court with friends and playing the game you love.

That’s a blessing worth appreciating.

Interested in learning more about NIFS Pump It for Parkinson's Event in Indy, or to join us in our nationwide goal of 50 million steps? Click below to see how you can help make an impact on April 9, 2026!

Did you know that the average American spends about $4,000–5,000 a year on fast food, dining out, and mobile orders? Now as a student that might be a little less, but if we really break down what fuel we are giving ourselves, it does not always line up with our physical goals or our financial goals. Feeling your best going into spring break usually comes from simple habits rather than drastic changes.

Let us start with consistency: breakfast.

In a semester, assignments are due and projects and exams are always looming over us. It is easy to skip meals and rush to and from classes, sometimes picking up something quick and easy, but is it really fueling us? Foods that contain protein and fiber tend to keep you satisfied and prevent energy crashes later in the day. Holistic foods such as chicken, eggs, beans, oats, and whole grains and 
vegetables tend to make a meal more filling and help the body produce fuel to memorize 
for the exams and keep you going during long study sessions.

Simple Habits That Make Healthy Eating Easier

Some simple tricks and habits that have been shown to improve habits and consistency 
are eating with friends. News flash: eating with friends or coworkers is shown to be 
beneficial. Another habit that has shown itself to be consistent in getting enough fuel for 
the day usually requires more than a quick pick-up order from somewhere. Sitting down 
and either making something from scratch or giving yourself actual time to sit down and 
enjoy your meal, made fresh or not, can make a big difference.

Listen to How Your Body Feels

If finances were not enough to make you take a step back, let us look at how the body feels 
throughout the day. Are we tired, confused, and lazy throughout the day? It might be a 
question about what you are feeding yourself daily. Going into your break you might get the 
opportunity to try mom or dad’s cooking, or even give yourself the time to do something 
and not rush somewhere, but notice your nutrition patterns when you are on break. Does 
your appetite increase or decrease while at home? That could be a big indicator as to what 
you could improve or change when you come back from college.

Eating out necessarily is not a bad thing, but smart financial decisions and making a 
holistic meal, if you have never tried it, might not be the worst thing to try out. Give yourself 
the extra time in the day to experiment with fuel as well. If you do not try breakfast, try it and 
see how much more or less energy you have throughout the day. Follow USDA’s new food 
pyramid and see how it makes the body feel, because I can almost guarantee you that you 
could benefit from at least one thing from it.

The last habit I will give you is to do your own research. There are so many new, interesting, 
and rewarding things you can do to help make yourself feel better. If you spend even a little 
bit of time looking into what foods you are putting into your body, you will find that there are 
always better options. Just as it takes energy for you to do work and school, your body 
needs energy 24/7—even when you are sleeping—to keep things up and running.

Remember, your body is never off the clock. It is constantly changing, improving, and 
protecting itself, so why not give it what it really needs—a good meal.

With March being “National Nutrition Month”, there’s no better time to refresh your nutrition-related knowledge and rethink common food misconceptions and myths. With so much conflicting information online and on food labels themselves due to marketing messages, it can be difficult to separate fact from fiction. Here are nine fun and informative facts that might change the way you look at what’s in your pantry or on your plate:

1. Himalayan pink salt isn’t much healthier than table salt.

While himalayan pink and other sea salts are less processed and may have a higher natural mineral content (iron, copper, etc) than table salt, these minerals are found only in trace amounts and unlikely to provide significant nutritional benefits. Both types of salt are about 98% sodium chloride, however, table salt is often fortified with iodine, an essential mineral needed to produce thyroid hormones. Both types of salts should be used in moderation to reduce the risk of high blood pressure.

2. Blending foods does not remove or reduce their fiber content.

Fiber is found in the flesh, skins and seeds of plant-based foods like fruits, vegetables, whole grains, nuts and seeds. Blending fruits and vegetables into smoothies, sauces and soups is a great way to increase your dietary fiber intake, especially as up to 95% of the population fails to meet the recommended 25-38 grams of dietary fiber/day. As long as everything that goes into the blender is consumed, the fiber content remains the same. In contrast, juicing DOES remove the fiber from fruit, as the juice is separated from the flesh, skins and seeds, which is where the fiber is found!

3. Fruit juice is not always 100% fruit juice.

Fruit juice can be made in two different ways: “not from concentrate” or “from concentrate”. Juice that is not from concentrate is “100% fruit juice” with no added colors, preservatives, or sugars. It is harvested, immediately bottled and stored/sold. Juice that is from concentrate is made from a “syrup-like concentrate” that is made by evaporating water from 100% fruit juice. This concentrate is easy to ship and store, and therefore much cheaper to sell to the consumer, however, due to the loss of nutrients and flavor in removing the water, preservatives and other ingredients are often added, making fruit juice from concentrate an ultraprocessed food and therefore one that should be limited.

4. Frozen produce can be just as nutritious as fresh produce, if not more.

Frozen fruits and vegetables aren’t just more cost effective - they may also be more nutritious! Fruits and vegetables that are frozen are often picked at peak ripeness, when the flavor is best and often when the nutrient content of foods is at their highest. In contrast, fresh produce is often picked before its peak ripeness to allow for ripening time during transport and storage. Fruits and vegetables that are ripened on the vine often result in higher levels of antioxidants and better flavor. When choosing frozen fruits and vegetables, be sure to opt for those without any added sugars or seasonings, which can make them less nutritious.

5. Peanuts aren’t “nuts”.

Nuts are botanically defined as a dry, single-seeded fruit with a hard shell that doesn’t split open once mature (such as hazelnuts, chestnuts, acorns). By definition, peanuts are actually legumes, plants that produce seeds in pods (such as beans, lentils, peas), although they are legally and culinarily considered nuts. Both nuts and legumes are good sources of fiber, plant-based protein, B-vitamins and many minerals and both food groups should be incorporated several times each week as part of a healthy, balanced diet.

6. Oranges aren’t the food with the highest vitamin C content.

Despite oranges being the face of vitamin C-rich foods, there are many foods that contain more vitamin C per serving than an orange (~70 mg vitamin C per 1 medium orange). For example, one medium red-bell pepper contains ~150 mg vitamin C, one guava contains ~200+ mg vitamin C, and 1 kiwi contains 80-90 mg vitamin C! Vitamin C plays an important role in immune health and function, collagen production, and iron absorption!

7. Pineapple contains an enzyme that helps break down protein-rich foods.

The stem and fruit of the pineapple contains bromelain, a digestive enzyme that helps break down proteins. Some people may experience tingling in their mouth when eating raw pineapple, which is caused by bromelain beginning to break down proteins on the tongue!

8. Eggshell color has no impact on the nutritional value, quality or taste of an egg.

Eggshells come in a variety of colors - white, brown, speckled, blue, green, grey - however, the color of the shell of the egg is determined solely by the breed of the chicken, rather than its nutritional content or quality. Any variation in quality or nutrition would be a result of the hen’s diet or living environment.

9. Multigrain does not mean whole grain or healthier.

100% whole grains are grains in which all 3 layers of the grain are intact, which provide maximum fiber, vitamins and minerals. In contrast, “enriched” or “refined” grains are those in which one or more of the layers of the grain has been removed to allow for consistent color and texture of the product, however, in removing part of the grain, many of the nutrients are also removed. “Multigrain” means that the product uses more than one type of grain, which may or may not be refined or enriched and therefore may not be as healthy. To ensure you’re getting the most nutritious grains, opt for 100% whole grains such as 100% whole wheat bread, quinoa, oatmeal, or brown rice.

You may be a seasoned running or maybe intrigued by the idea of running and ready to jump in but unsure where to start. The thought of completing a half-marathon can feel overwhelming, and for some, even impossible.

Now, don’t get us wrong, it’s not the easiest hobby in the world. But it can be one of the most rewarding. That’s where the NIFS Mini Marathon Training Program comes in. Whether you’re a first-time racer, returning after time off, or simply looking for a fun, supportive community to train with, this program is designed for you. This is your chance to join our 12-week training experience that prepares you physically and mentally to cross the finish line with confidence.

The New Runner

This training program is built for all backgrounds and experience levels, making it a great starting point for beginner runners and walkers. Participants meet in person every Wednesday for guided group training. But this program goes far beyond just logging miles. You’ll learn proper running techniques to help prevent injuries, nutrition tips to help you feel good during longer runs, and how to balance training with rest and recovery. Our experienced coaches offer great guidance, but one of the biggest benefits is the community. You’ll train alongside runners and walkers of all levels to learn from one another and always have someone cheering you on.

The Experienced Runner

You might be thinking, “If I already know what I’m doing, why join a training group?”
Here’s our question for you, what happens when motivation dips?

The NIFS Mini Training Program is known for helping runners stay consistent all the way to race day. You’ll benefit from a structured weekly plan, expert coaching, and accountability that keeps you moving forward. Especially on the days you’d rather skip a run! Whether you’re chasing a PR or simply looking to train smarter, this program provides the support and structure to help you reach your goals. Our coaches are here to keep you focused and on track.

The NIFS Difference

With a shared goal of completing the 500 Festival Mini-Marathon, NIFS offers something you won’t find just anywhere. Located just down the street from the race finish line, you’ll train on familiar paths and build confidence by experiencing parts of the course throughout the 12 weeks. One thing that hasn’t changed in the 30+years of this program is the community. This group becomes a place to find motivation on tough days, celebrate wins big and small, and connect with others who share the same goal.

Ready to Get Started? This is your opportunity to try something new with a community that supports you every step of the way.

Sign Up Here

We can’t wait to see you on Wednesday, February 11!

Protein is all the craze lately, and rightfully so due to its many benefits. However, many protein sources, especially animal based protein sources, can be high in nutrients that can harm the heart, specifically saturated fat, trans fats, cholesterol and sodium, if not selected carefully.

Intake of foods high in saturated fat, trans fats in cholesterol can increase LDL cholesterol levels in the blood, or the “bad” cholesterol, that is associated with heart disease. Trans fats can also lower your HDL cholesterol levels - the beneficial cholesterol that works to lower the amount of LDL/bad cholesterol in the bloodstream. Sodium, on the other hand, when consumed in excess, is associated with an increase in blood pressure, which makes the heart have to work harder to successfully pump blood throughout the body. Over time, high blood pressure can result in injury to the blood vessels, speeding up the buildup of plaque, which can lead to heart attack or stroke.

Foods high in saturated fat, trans fat, and cholesterol include fatty cuts of beef, lamb and pork; beef tallow (and foods that are fried with it); poultry with skin; full fat dairy products such as butter, cream, ice cream, and most cheeses; and “tropical” oils such as coconut oil, palm oil, and palm kernel oil. While we don’t frequently use or cook with coconut oil, palm oil, or palm kernel oil, it is used in a variety of processed and packaged foods, including some protein supplements like protein bars and shakes. Similarly, many protein-rich foods can also be high in sodium, especially processed meats like cold cuts and cured meats (deli meats, sausages, hot dogs, bacon, etc) and highly processed protein supplements and protein foods (protein crackers, protein chips, protein breads, protein pastas, etc.) which are increasing in popularity.

So how do you meet your protein needs while also protecting your heart health? It’s all about balance. When opting for animal based proteins, it is best to choose those that are leaner, such as “round”, “loin”, and “sirloin” cuts of red meat, skinless chicken and turkey, fish and seafood, eggs and egg whites and low fat dairy products (nonfat, 1% or 2% milk products - greek yogurt, cottage cheese, milk). Many animal based proteins are likely to still provide some saturated and trans fats and cholesterol into the diet, so it’s important to also include plant based proteins, such as tofu, tempeh, lentils and legumes, nuts, beans, and seeds. Fruits and vegetables typically provide little protein, however, they are still equally important for heart and overall health, so be sure to incorporate them alongside your protein sources at meals and snacks!

Celebrate Heart Health Month at NIFS ❤️

February is Heart Health Month at NIFS, and we’re putting your heart first with FREE Bod Pod & NIFS 3D Scans, blood pressure testing, HIIT & Burn classes, a Heart-a-thon Walk, and our Heart & Hustle Challenge.

Register for classes in the NIFS app, and earn raffle entries for every class you attend in our new Group Fitness Room 1. The more you move, the more chances you have to win—while doing something great for your heart.

Follow us on social for event updates and reminders, and stop by the Service Desk for full details. 

Note: Please consult with your physician and/or a nutritionist before incorporating any major dietary changes or restrictions.

How Exercise Affects Your Body

Your entire body is put under stress during a workout. Each body system fires in its own unique way in unison to keep pushing. Quite simply put, you might think of exercise as a controlled practice of breaking your body down to rebuild stronger.

With each repetition, your muscle tissues are breaking down, releasing byproducts that stimulate your energy systems for sustained effort. We need this to keep moving, once we’ve used up our initial ATP Phosphocreatine and glycogen.

In recovery phases, these byproducts of lactate contribute to growth responses at the cellular level. Through the process of rebuilding, in recovery, our body utilizes nutrition, sleep, and hydration to “fortify” itself. It is amazing the adaptations the human body can make to a stimulus it is exposed to.

We also see with weight training or impact loading in aerobic exercises, that our bones have little cells called osteocytes that calcify and contribute to denser bone structures. All processes in your entire body are affected by physical activity, but the adaptations I mentioned are only optimal when we fuel our bodies correctly.

Why You Might Not Be Making “Gains”

Let me ask you this… How much do you eat every day? How much are you sleeping every night?

If you answered conservatively or with a low estimate of calories per day, that is your first issue. To gain muscle mass, or any mass, a surplus of daily calories is ideal. That isn’t eating the maintenance level of calories per day; that is eating above that range.

Prioritizing healthy and nutrient-dense food options may be an obvious thing for some. Assuming you do not have special dietary considerations, you might look at a macromodel of nutrition.

Understanding the Macromodel of Nutrition

The macromodel of nutrition is a generalized diet practice incorporating an emphasis on the content of major macromolecules in our foods. Carbs, Proteins, and Fats are the Macromolecules that our body utilizes.

Daily Caloric Split (Macromodel Example):

• Carbohydrates: 45–65%

• Proteins: 10–35%

• Fats: 10–25%

Carbohydrates: Fuel Your Activities

Carbohydrates consist of an average of 45-65% of our total caloric intake per day. These molecules can be simple and complex. Simple carbs are found in sugar, bread, fruits, and quickly digested foods. Complex carbs consist of starches, vegetables, legumes, and fibrous options. Complex carbs take longer to digest, but keep the body fueled for sustained effort due to a generally higher caloric content.

The positive aspect of simple carbohydrates is that they offer quick energy with less time to digest and offer availability in our tissues for rapid use. The drawback of simple carbs is that they hike up our blood sugar, which puts a higher glycemic load on the body. In a healthy individual, that is fine and could offer recovery benefits if training (paired with protein), because they have a healthy insulin response to this sudden sugar spike. The sugar gets to our muscles and “where it needs to go” with insulin release from our liver. In an older individual or an individual with compromised energy systems, such as diabetes and metabolic conditions, it may be better to favor more complex carbs that slow digestion and the release of sugar due to the fiber content.

For the general person, the main consideration for training days would be windows of digestion and bioavailability. Typically, 2-3 hours would be a good timeframe before training to prioritize your simpler sugars. Beyond that, 3-5 hours before exercise would emphasize complex carbohydrates. For example, when you train legs at 4 pm, you might look at a 12 pm lunch with a fibrous salad and lean protein. At 3 pm, you may eat an apple for a quick pick-me-up before your squats. You allow that digestion time for fibrous foods in advance and rely on the quick, simple carbs before your higher activity level. 

Fats (Lipids): Essential and Beneficial

Many people are misinformed by thinking that limiting fats in their diet is “healthy” is good, but this is a nuanced subject. Fats (Lipids) support our health more related to sustained low-intensity activities, cellular function, and hormonal responses. We need an essential level of fat stored on our bodies to allow for healthy bodily functions. Our body can convert excess energy into body fat from other macromolecules like carbs and proteins, when eating those in surplus as well.

Don’t shy away or eliminate fat in your diet, because it is necessary for your health and functioning. In a macromodel meal plan, you might prioritize 10-25% of your diet to involve a balance of saturated animal fats and unsaturated fats such as nuts, olive oil, avocados, and chia seeds.

Saturated fats can be moderately consumed by healthy individuals with well-regulated metabolism and regular physical activity. However, when eaten in excess amounts regularly in our diet, it may be connected to endothelial dysfunction and, in the long term, may contribute to atherosclerosis. This happens when the endothelial layer (inside walls of our blood vessels and capillaries are unable to release Nitric oxide as effectively to dilate. The reduced endothelial function leads to the formation of superoxide and oxidative stressors, which, over time, can lead to heart disease. Continued moderate to high intensity aerobic activity is one way to protect against the oxidative stress caused by excess fats in our diet.

One consideration before exercise would be to avoid high-fat content in your food choices before exercise, because it may negatively affect nitric oxide bioavailability when going into exercise.

Proteins: Your Body’s Building Blocks

Proteins are less involved in our daily energy levels during activities or at rest, and are more involved in the recovery processes across your entire body. As members of a gym, we think in terms of muscle tissue, but realistically, protein and amino profiles from our diet are involved in building all cells from our own DNA structures. We need proteins to utilize our “genetic scaffolding” and, from that, adapt and build new tissues after they break.

Maintaining a consistent protein intake of around 0.8-1.1g per kilogram per day is a minimal maintenance guideline. That need could be higher based on the individual, their regular physical activity, and other lifestyle factors.

One consideration after exercise would be to consume protein and carbohydrates within a 45-minute window after exercise. For strength training, that would look like a 3:1 ratio of grams of protein to carbohydrates. This would aid in replenishment of glycogen (“sugar” in our muscles) after exercise and may mitigate loss of muscle mass after exercise.

How NIFS Can Help

If you’d like to learn more about your caloric needs at rest or with activity, please contact our fitness center. We offer RMR (resting metabolic rate) testing, as well as Vo2 Max testing. Both assessments may help you dial your diet to reach your goals.

We made it to 2026! NIFS has your back this year, and we want to see you reach your big goals and be the healthiest version of yourself. So, where do we start this year?

The hardest part of adopting healthier habits is envisioning where we truly want to be long term. It is hard to start if we don’t know the finish line. If there is a disconnection between our intrinsic motivation and our current behaviors, then that is a good place to explore first.

Check-In / Let’s Stop for a Moment…

Take a moment to think about what fitness and wellness goals you might have for yourself. If you don’t have a clear one, you might explore areas of your life you’d like to improve upon.

In health coaching, we often use a wellness wheel activity or a self-rating scale (1-10) to gauge how you feel about your performance in different areas of life. There are eight dimensions of wellness: physical, emotional, social, financial, occupational, environmental, intellectual, and spiritual.

Think about how you might grade yourself in these areas. You may be an A+ student in physical wellness while giving yourself a D- in finances. That is okay! We are in a constant state of growth every day and taking on new opportunities.

How Can Your Strengths Help You Grow?

Lean into your strengths—they are your north star. For example, maybe you’re a student and very disciplined with your time management. You could approach a new fitness goal in terms of time management. Instead of jumping straight into a new routine, build momentum into your day-to-day schedule.

Perhaps set a calendar reminder for ten minutes of walking and some bodyweight exercises. You don’t have to reach the end goal immediately; start by using your strengths as resources. Excelling in one area can eventually help you grow in others.

Start SMART

Setting a goal with SMART formatting is a perfect way to tackle the areas of wellness you want to improve. SMART stands for Specific, Measurable, Attainable, Realistic, and Timely.

The specificity of a goal is important because lasting habits are often tied to our values. Start with an “I” statement, such as “I will be going to the gym more often” or “I will eat more whole foods.”

Measurable goals clarify how you will know you’ve made progress. For example, “Going to the gym more often… after work on at least three days every week” gives you a tangible habit and a way to track success.

Set goals that are attainable within a realistic timeline. In health coaching, we usually start with three months to adopt new behaviors, though it can take nine months or more to make them habits. A three-month goal challenges you to grow but is short enough to fit your current schedule. Be realistic about your abilities to avoid discouragement.

Let’s Put It All Together and Tackle 2026!

Remember, set yourself a goal that sounds possible to yourself in a foreseeable timeline. It may take effort, but by clearly articulating WHAT you want or WHERE you’d like to be it removes some of the challenges around the unknown. Focus on the behaviors you want to improve and hold yourself accountable to how you are measuring your progress.

Setting a weekly action plan can help with accountability. This can be something simple like 3 small actions to perform that can assist the great goal.

If your goal is to get to the gym more, then maybe you might be setting these weekly action steps, for example:

1. I’ll pack my water bottle, and gym shorts the night before.

2. I’ll turn off my email at 5pm to get to the gym.

3. I’ll look at my fit watch to make sure I hit my goal.

Keep things simple and clear for yourself. You can easily spot when you may be falling off a bit and put yourself back into gear. You will have periods of a lack of motivation or perhaps many distractions in life…

Going back to your plan and focusing on small action steps will keep you moving forward foot by foot… day by day… and year by year. If you need help in setting a SMART goal, please reach out to me at acarpenter@nifs.org. I’m a health coach (NBC-HWC) here at NIFS and would enjoy the opportunity to help you reach your long-term goals.

You’ve got this!