NIFS Healthy Living Blog

In the age of social media, it’s easy to get overwhelmed by the amount of information that is thrown at you each day. Put aside what you know about glute training for the time being and let's focus on two major keys to making progress in a specific area of the body:

• The function of the muscles.
• The exercises that target the muscle the best.

In part 1 of this blog, you will learn the anatomy and function of the glutes. In part 2 I will discuss proper programming to achieve the best results.

The Gluteal Muscles

The gluteal muscles are a group of four muscles: the glute maximus, the glute medius, the glute minimus, and the tensor fasciae latae. Although all animals have glute muscles, large, developed glute muscles are a characteristic of humans that has adapted from a two-legged locomotion. The primary function of the glute muscles is to abduct (to move away from the midline) and extend (kick back) the thigh at the hip joint. This group of muscles also assists in adduction (to move toward the midline), and external and internal rotation.

Glute Minimus

Starting with the smallest of the muscles, the glute minimus is the deepest of the four muscles. It acts in synergy with the glute medius to abduct and internally rotate the thigh at the hip joint. The glute minimus also helps stabilize the pelvis.

Glute Medius

The glute medius is deep to the glute maximus, but superficial to the glute minimus. The glute medius can be seen as a superficial muscle. Therefore, it is important to work the muscle actions of the medius to build well-rounded glute muscles. The glute medius abducts and internally rotates the thigh at the hip joint. It also stabilizes the pelvis and trunk during gait.

Glute Maximus

The glute max is the largest and most superficial of the glute muscles. This is the main muscle that provides the majority of the shape. Its function is to extend and abduct the thigh at the hip joint. The glute max also assists external rotation and adduction.

Tensor Fasciae Latae

The tensor fasciae latae is a fusiform muscle and is located on the anterolateral aspect of the thigh. It has a similar function to the glute medius, in that it abducts the thigh at the hip. It also plays a role in externally rotating the lower leg at the knee. Because it connects to the knee and hip joint, it assists in stabilizing the knee and hip.

Looking Ahead

Now that we have looked at what muscles we will be training, and what their functions are, we can choose exercises that specifically target those specific muscle actions. Our movements will primarily be ones that extend and abduct the thigh at the hip. In part 2 I will list the NIFS trainers’ favorite glute exercises, as well as how to organize them in your training for the best results.

This blog was written by Evan James, NIFS Exercise Physiologist EP-C, Health Fitness Instructor, and Personal Trainer. To learn more about the NIFS bloggers, click here.

You may have seen the crazy events where men and women lift giant stones, carry logs, and pull vehicles. Did you ever think that this type of training might be exactly what you need to do to have better fitness results? Strongman workouts aren’t as intimidating as they seem. Let’s look at the benefits of Strongman training, and why you should start incorporating it into your training program.

Muscle Mass Gains

There are two important factors in muscle mass building. First, you want to apply the strategic tearing down of the muscle tissue and the subsequent rebuilding via nutrition and rest. Strongman workouts provide the right amount of wear and tear on the muscle tissue to safely tear it down so that it can be rebuilt bigger and stronger than before. Second, growth hormone levels in your body enable a better recovery state and directly influence muscle growth. Heavy lifting, which is what Strongman workouts are all about, has been shown to result in a higher release of growth hormone, which can support muscle mass growth.

Increased Strength

When these athletes are carrying giant logs and moving Atlas stones, it almost goes without saying that they will notice changes in their strength levels. Strongman workouts are based on compound and functional movement patterns, which use several major muscle groups at the same time. Include this with a heavy weight load, lower repetitions, and higher sets, and you are likely to see strength gains. Studies show that Strongman workouts are just as effective as traditional resistance-based workouts at improving your strength levels. However, it’s not just your major muscle groups that will see the benefit; your grip strength will also improve a lot.

Improvement on Functional Movement Capacity

With a powerlifting workout, you are focusing on three exercises that begin at Point A and end at Point B. Many Strongman exercises take place in different planes of movement, which can help your day-to-day functional movement patterns. For example, when performing the Farmer’s Walk, you are holding heavy dumbbells or kettlebells and walking across the floor for a prescribed distance. Another example is carrying an Atlas stone; again, you are holding a heavy weight with proper posture and moving that weight. This translates into real-world benefits such as when you are carrying groceries, playing with the kids, or doing chores. Improving your functional movement capacity will result in a higher quality of life and a lower risk of injury.

Accelerated Fat Burning

As mentioned above, Strongman exercises activate several major muscle groups simultaneously. For example, the sled drag involves the quadriceps, hamstrings, calves, glutes, hip flexors, chest, arms, and core. That is a lot of muscle groups for one movement. The more muscles you use and the greater the intensity during the exercise, the more calories you will burn. Strongman workouts allow you to build muscle mass while helping you lean out. Studies show that compound movements, such as Strongman exercises, can help promote fat burning.

Smashing Through Plateaus

If you have been lifting for a while and you feel as if you are not progressing, consider Strongman workouts. The Strongman style of training pushes you outside of your box, challenges your muscles in a new way, and can potentially help you smash through your plateau. Incorporating a Strongman workout in place of your current traditional resistance training program will introduce a new set of stimuli for your muscles to adapt to. The heavy loads, unique movements, and overall demand on the body should be just what you need to see increases in strength, size, and power.

Preventing Injuries

Strongman workouts help build muscle mass that protects your internal organs. These workouts form strong connections between the muscular and central nervous systems. Most importantly, Strongman workouts strengthen the core, which is where all movement originates and where most injuries occur. A weak core is a recipe for bad news. Lower-back pain is the most common complaint in modern-day doctors’ offices. While the cause might be from a direct injury, most lower-back pain is the result of a weak core and overcompensating muscles. Strongman workouts strengthen the major muscle groups, improving your functional movement patterns and preventing injury.

Easy Transition to Other Sports

One of the benefits of Strongman is that this type of training is not limiting. You can use Strongman workouts as a foundation and then hop to other forms of training such as powerlifting, bodybuilding, or CrossFit. Everything you learn and do in Strongman will apply to many other forms of sports, training, or physical activity. With Strongman workouts, you are simultaneously building a lean and muscular physique, which makes it ideal for bodybuilding. You are also developing incredible raw power, which is ideal for powerlifting. Finally, the explosive strength you gain will be useful in a CrossFit WOD (workout of the day).

If you are a beginner, intermediate, or advanced in your fitness journey, consider starting to add Strongman training to your fitness program in some shape or form. You will be able to build a strong foundation for your fitness routine that will benefit you for years to come.

This blog was written by David Behrmann, NIFS Health Fitness Instructor. To learn more about the NIFS bloggers, click here.

The New England Journal of Medicine published a study of adults showing that the average holiday weight gain was .37 kilograms, or just under a pound, and more than half the people in the study stayed within a kilogram, or just over two pounds, of their other weigh-ins. Now that the holidays are over, you can lose that weight and stay healthy during the long colder months. Here are five healthy habits to get started with.

1. Do make a plan to manage your stress level.

A good place to start is finding ways to ease stress and anxiety when they occur, or even before. That may mean doing yoga or meditation, taking a hot bath or shower, listening to music, or even just calling a friend to catch up.  Just 10 minutes of stress relief can help you feel more relaxed and make it less likely that you will turn to food. If you’re having trouble finding time to unwind, mark a daily 10-minute stress break on your calendar and tag it with an alert—then treat it like you would an important appointment and don’t miss it.

2. Don’t skip meals to “save up” for a big dinner.

Some people skip meals to “save up” calories for a big dinner or party, but this approach may backfire and lead to overeating later. Instead, limit your intake to an eight-hour window of time each day. This has been shown to be an effective weight-maintenance strategy. You can even try having a lighter breakfast and lunch at your usual times, making sure they incorporate a lot of vegetables and proteins with minimal carbs. For example, you might have a cup of Greek yogurt for breakfast, a green salad with grilled chicken and light dressing for lunch, and then let yourself enjoy the evening feast.

3. Do eat your foods in a specific order.

It helps to have a plate of salad or vegetables before anything else. These low-calorie and high-fiber foods will help you fill up before you dive into the higher-calorie options. Next, have some type of lean protein. If you are going to have carbs (such as potatoes, chips, rice, pasta, bread, or a sweet dessert), save them for the end of your meal. By then, you’ll be less hungry and the protein you’ve eaten will slow your digestion a bit, so you’ll feel full for longer afterward.

4. Don’t forget that beverages count.

An easy way to cut calories is to avoid drinks like regular soda, juice, coffee drinks with added sugar, and alcoholic beverages. Also, try to aim for six to eight glasses of water per day. If you do decide to drink alcohol, choose spirits mixed with something without added sugar, such as seltzer or diet tonic water, rather than beer, wine, or mixed drinks. Or stick to a drink that has only about 100 calories per serving. Do keep in mind that alcohol can lower inhibitions and make you more likely to indulge, so limit yourself to one or two drinks, and have a glass of water after each one.

5. Do give in to your cravings (somewhat).

Controlling diet and weight is a balancing act. Completely cutting out dessert and sweets is simply unrealistic. This can lead to binging or eating more than you’d like to. If you are really craving your favorite sweet, let yourself have some. Remind yourself that this won’t be your last dessert ever and try to put the fork down after one slice—or a few bites, if you’re satisfied by that.

Check back soon for the next 5 ideas (part 2) for how to stay healthy during these colder months.

This blog was written by David Behrmann, NIFS Health Fitness Instructor. To learn more about the NIFS bloggers, click here.

Running with others is one of the most effective strategies for creating a running habit and continuing it. The social benefits of running are among the biggest reasons why runners start and stick with running. Whether you’re running with one friend or a running group, here are some ways you can benefit from group running.

• You’ll have group role models. People naturally start to adopt the habits of those around them. Spending time with other runners will help you form a running habit because you’ll start to mirror your running friends’ habits.
• You’ll motivate each other. With a running group, you get regular encouragement. Members encourage each other at races and during long runs. You’ll be more motivated to stick to your training because you’ll hold each other accountable. It’s harder to skip a workout when you know others are waiting for you.
• You’ll feel a sense of belonging. Being part of a cohesive team can you give a sense of purpose and help you make new and meaningful connections.
• You’ll get creative stimulation. It’s fun to share ideas when running with a group. You can bounce ideas off your running friends and ask them for advice.
• Your performance will improve. Everyone flourishes with a little healthy competition. When you’re running with others who are pushing you to run faster and harder, it’s easier to take it to the next level. When running alone, you may be tempted to cut your workout short; when others are depending on you, however, you’ll want to do the entire workout, and maybe even a little extra.
• You can network. Running with people you know is a great way to network and build your professional relationships in an informal way. You’ll develop a camaraderie with other runners that’s difficult to replicate in an office or other work setting. Building and strengthening relationships through running may lead to a new job or other opportunities. Many runners have found new jobs or made important professional connections through running.

This blog was written by David Behrmann, NIFS Health Fitness Instructor.To learn more about the NIFS bloggers, click here. 

Let’s be real. We aren’t always motivated to work out, and sometimes it’s hard to find that motivation. It’s even harder to find motivation when you don’t even enjoy exercise. It’s important to learn why getting active is so important, and it all starts with changing your mindset about it.

So Why Exercise in the First Place?

There are hundreds of good reasons why it’s important to stay active, but here are a few reasons that you might not know of.

• Exercise charges you up. Thirty minutes or more of vigorous exercise releases endorphins to the brain, giving you energy and an intense natural high. This can help you have more energy for your everyday activities and keeps you going.
  
• Exercise can help your positivity. Studies show that exercise is a great way to help manage depression. It not only releases endorphins, but it also helps clear your mind of stress, confusion, and worry
• Exercise can help with your social life. Exercising with others who are going to the gym for Group Fitness classes can be a great way to meet new people and help each other stay motivated.
• Exercise helps you sleep. Working the body and clearing the brain ensures a good night’s sleep. It can help regulate problematic sleeping patterns.

Switch Your Mindset

The biggest key to staying motivated with exercise is trying to switch your mindset. If you really dislike the idea of exercise, you need to switch the way that you’re thinking, or you’ll never get up and get active. Start to think of exercise as “being active” or “feeling healthy.” A great way to start is to increase the overall amount of movement and activity in your day. For example, you can start by walking 10,000 steps per day. You also don’t have to work out in a gym. Of course, gyms are useful and have a lot of equipment, but some days you can go outdoors or ride a bike. You can also try yoga or dancing as another method to stay active. At NIFS, we offer a variety of different Group Fitness classes to fit your needs and wants, so you are never bored or tied down to one form of exercise.

Small Steps

Sometimes you just have to take small steps to keep motivated. For instance, laying out your workout clothes or packing your gym bag the night before can remove several barriers in the number of decisions you need to make the next day. Or you can even have your gym bag in your car ready for the next day! You can also give yourself achievement awards, such as your favorite drink or new workout shoes. Use it as your motivation to get your workout done so that you can reward yourself with something you enjoy. Maybe you can even try a lunchtime workout. This will allow you to mix it up with some outside lunchtime training, and it can be an awesome way to experience natural light in your workout. Consider taking a brisk walk around the block or doing a quick HIIT workout before you go back to work.

Find What Works for You

The key is to really find what works for you. What might work for someone else might not be the right fit for you. Your health is your journey, and sometimes you must personalize it to make it worth it. Continue to try new things until you make your workout routine a habit. Remember that it’s okay to take rest days. But always get back up and fight the next day.

This blog was written by Emily Lesich, NIFS Health Fitness Specialist. To learn more about the NIFS bloggers, click here.

In this blog series, I have discussed four movement patterns that training should fit into. I then went on to talk about scheduling a training plan using the four movement patterns, as well as going over the pushing movement pattern. In this blog I will discuss the next upper-body movement pattern on the list, the pulling movement pattern.

Pulling Movement Pattern

This movement pattern works the muscles of the latissimus dorsi, trapezius, posterior deltoid, and biceps. These muscles are all responsible for pulling objects toward our upper body. These muscle groups are essential for those of you who sit at a desk for the majority of your day job. Strengthening the muscles of your back will aid in maintaining an upright posture. 

Similar to the push pattern, the pulling movement pattern can be broken up further into a horizontal and vertical pull. A horizontal pull is one in which you are pulling the weight toward your torso (for example, rows); whereas a vertical pull is one in which you are pulling the weight down from overhead (for example, pulldowns).

Pulling Movements

Lats—Horizontal

• Seated Cable Row
• One-arm Cable Row
• Bent-over Barbell Row
• One-arm DB Bent-over Row
• Chest-supported Row
• TRX or Ring Rows
• Upright Rows

Lats—Vertical

• Pullup
• Chin-up
• Lat Pulldown
• One-arm Kneeling Lat Pulldown

Trap/Posterior Deltoid

• Facepulls
• Pullaparts
• Rear Deltoid Flys

Biceps

• Barbell Curl
• DB Curl
• Cable Curl
• Preacher Curl
• Overhand Curl

Structure Your Training Program

For more information on how to properly progress and structure a training program, visit our staff at the track desk to schedule a private session. We are more than happy to help at any time, and as part of your membership here at NIFS, you receive complimentary workout programs. Our health fitness professionals tailor all programs to your fitness goals.

This blog was written by Evan James, NIFS Exercise Physiologist EP-C, Health Fitness Instructor, and Personal Trainer. To learn more about the NIFS bloggers, click here.

You’ve probably heard the saying that “not all carbohydrates are bad,” but how do you differentiate between good and not-so-good for you? When it comes to carbohydrates, in order to identify which type is best, it’s important to first understand the three different types of carbohydrates: sugar, fiber, and starch.

Sugar

Sugar is one of the most well-known types of carbohydrates, and more often than not, it gets a bad rap. But did you know that not all sugars are unhealthy? There are two main types of sugars: naturally occurring sugars and added sugars. Naturally occurring sugars are those found in milk or fruit, whereas added sugars are sugars and sweeteners added during processing to enhance the flavor or quality of the food. These sugars typically offer no nutritional benefit (vitamins, minerals, etc.), but they do provide calories, which is why most health professionals suggest consuming them in moderation.

The Dietary Guidelines for Americans recommend no more than 10% of your daily calories come from added sugars. For perspective, if you consume around 2,000 calories per day, you should shoot for less than 50 grams of added sugars each day. Unlike added sugars, there is no set recommendation for how many grams of naturally occurring sugars one should consume.

You can find out the number of total and added grams of sugar by looking at the Nutrition Facts label on the product. As an example, if a food has 10 grams of total sugars and 1 gram of added sugars, you can assume that 9 of those grams of sugars are naturally occurring.

Fiber

Fiber is an indigestible carbohydrate that moves through the gastrointestinal tract mostly intact, speeding up gastrointestinal transit and providing bulk to the stool. Not only does fiber keep you regular, but it also makes you feel satisfied for longer after eating and is known to aid in healthy cholesterol levels. Fiber is found in fruits and vegetables, especially those with skins and seeds; beans and legumes; nuts and seeds; and whole grains, like whole-wheat pasta, whole-grain bread, and whole-grain cereal. It is estimated that more than 90% of women and 97% of men do not meet their recommended daily fiber intake, which is around 14 grams for every 1,000 calories consumed each day (for example, 28 grams for a 2,000-calorie/day diet).

Eating too much or too little of fiber can have unwanted side effects, primarily related to the gastrointestinal tract, such as constipation, gas and/or bloating. When increasing your fiber intake, it is important to do so slowly and to drink plenty of fluids to avoid gastrointestinal discomfort.

Starch

Starches are complex carbohydrates that, like sugars, are broken down and turned into glucose, the body’s primary source of energy. Starches are present in most carbohydrate-containing foods, but foods with an especially high starch content include wheat, corn, beans, peas, and potatoes. When looking at a Nutrition Facts label, you may notice that the number of grams of carbohydrates and fiber don’t add up to the number of total carbohydrates listed. For example, a food item may contain 30 grams of carbohydrates, but only 2 grams of fiber and 5 grams of sugar. This means that 23 grams of carbohydrates come from starches. Similar to added sugars, there is currently no specific recommendation for how many grams of starch to eat each day, rather, how many grams of total carbohydrates you should aim for daily.

Final Notes

Overall, it is important to obtain a healthy balance of each type of carbohydrate, while focusing on limiting highly processed starches, like white breads and pastas, and added sugars. The most recent Dietary Guidelines for Americans suggest obtaining 45% to 65% of your daily calories from all carbohydrates. One gram of carbohydrate contains 4 calories, so if you follow a 2,000-calorie/day diet, you should aim for anywhere between 225 to 325 grams of carbohydrates daily, with less than 50 grams of added sugars and at least 28 grams of fiber. However, a 2,000-calorie diet is not for everyone, so speak with a Registered Dietitian nutritionist to obtain your individualized recommendations.

This blog was written by Lindsey Recker, MS, Registered Dietitian. To learn more about the NIFS bloggers, click here.

The holiday season is here. That means a lot of us will be traveling to see family and friends. You might be worried about not being able to keep up with your fitness routine while on the road. I am here to show you workouts that do not require a gym.

A Strength Workout and a Cardio Workout

I’ve listed two workouts below. One is a strength workout, and the other is a cardio workout that doesn’t involve going outside for a run. Both workouts take only 20 minutes, giving you plenty of time to enjoy time with your family and friends. The strength workout is an AMRAP style. This means you will set a timer for 20 minutes and get through as many rounds as you can in that time (take breaks as needed). The cardio workout is a circuit-style workout. You will perform each move for 45 seconds, then take a 15-second rest before going on to the next move.

To make things easier for you, I recommend downloading an app on your phone that allows you to set interval times. This way you don’t have to worry about continually watching the timer. I personally like to use the app called Interval Timer—HIIT workouts.

The Workouts

Here are the two workouts.

Bodyweight Strength Workout

20-minute AMRAP (as many rounds as possible)

• Squats (x10)
• Dips (x10)
• Push-ups (x10)
• Curtsy lunge with side kick (x10 each side)
• Plank (30 seconds)
• Marching Glute Bridge (x10 each leg)

Bodyweight Cardio Workout

Perform each move for 45 seconds, then rest 15 seconds. Repeat the circuit 4 times.

• Skaters
• Single-leg reach and knee drive
• 123 high knees
• Side shuffles
• 6 mountain climbers to a push-up

Remember, workouts don’t have to be an hour long to be “good” workouts. Getting any kind of movement for your body is great! Don’t be discouraged during this time if you miss a workout or two. Get movement in when you can, and enjoy the season!

This blog was written by Kaitlyn Pando, NIFS Group Fitness Coordinator. To learn more about the NIFS bloggers, click here.

Did you know studies have shown that the average adult gains 0.88 to 1.98 pounds during the holiday season, starting the last week of November and through the first or second week of January? For many, this doesn’t come as a surprise, especially as we tend to become more sedentary due to the weather changes and often experience an increase in temptation due to frequent holiday gatherings that focus on food, limited edition “holiday” menu items, and more. This holiday season, set yourself up for success by following these dieting “dos” and “donts” during the month of December.

DON’T: Expect your diet to be perfect during the holidays.
DO: Plan and prepare for temptation and offsets.

Let’s be realistic. There are very few, if any, people who have a perfect diet, let alone during the holidays. The holidays are a time of celebration, with food and alcohol often taking center stage at these events. It’s important to expect and prepare for temptation and to have a plan of action for practicing moderation throughout the month. Check out these 10 Simple Ways to Stay Healthy While Celebrating the Holidays for guidance on doing so.

DON’T: Skip meals to make room for your holiday meal (or alcohol).
DO: Eat a balanced diet, no matter the day, and practice portion control.

Many people attempt to skip meals to “save up” calories for heavier meals, desserts, and alcohol; however, this approach often leads to binge eating. Instead of cutting out certain foods or practically starving yourself to make up for a big meal, stick to your normal healthy eating habits or regimen and practice moderation and portion control when consuming foods rich in calories, saturated fat, sodium and sugar.

DON’T: Overdo it with the high-calorie, high-sugar “seasonal” beverages.
DO: Opt for a smaller size or customize your drink to make it healthier for you.

Did you know a grande (16 oz) Peppermint Mocha from Starbucks® contains 440 calories, 54 grams of sugar, and 16 grams of fat? Practice moderation by ordering a tall (8 oz) with only 240 calories, 28 grams of sugar, and 10 grams of fat. Or, try customizing your drink to make it healthier by asking that your drink be made with nonfat or plant-based milk, fewer pumps of sweetener/syrup, or without toppings (such as whipped cream or chocolate shavings), all of which can save up to hundreds of extra calories!

DON’T: Skip out on exercise because it’s cold or snowy.
DO: Opt for indoor exercise!

Don’t have a gym membership? Try a free online exercise video (there are TONS on YouTube) or head to a large indoor space that allows for 10 to 15 minutes of walking, such as a mall or large department store.

DON’T: Give up after one bad day.
DO: Wake up the next day, forgive yourself, and start over.

One bad day doesn’t undo all of the progress you’ve made and won’t prevent you from having success in the future. After a poor day (or two) of eating, don’t give up or put off your goals until the next week. Instead, wake up the next day, show yourself some forgiveness, and make a plan for getting back on track.

This blog was written by Lindsey Recker, MS, RD, NIFS Registered Dietitian. To learn more about the NIFS bloggers, click here.

As the weather turns colder and we spend more time indoors, viruses will become more active among the population. Healthy eating can help you boost your immunity. Here are five of the top choices for fighting colds and flu with food.

Citrus Fruits

Oranges, clementines, lemons, and grapefruits are all excellent sources of vitamin C, an antioxidant that helps protect immune cells from oxidative stress during the early stages of an immune response. Research has shown that a deficiency of vitamin C can result in impaired immunity and a greater susceptibility to infection.

Fatty Fish

Fatty fish, such as sockeye salmon and rainbow trout, are often great sources of Vitamin D, a nutrient that plays a role in innate and adaptive immune responses. One study found that vitamin D supplementation resulted in a 42% decrease in the incidence of influenza infection, while another study revealed individuals with lower serum vitamin D levels were more likely to self-report recent upper respiratory tract infections when compared to individuals with sufficient vitamin D levels.

Nuts, Seeds, and Plant-based Oils

Nuts, seeds, and plant-based oils are high in vitamin E, an antioxidant that has been shown to enhance immune response and confer protection against several infectious diseases. These foods are also high in omega-3 fatty acids, which may help strengthen your immune cells, although more research is still needed to fully support these claims.

Sweet Potatoes

Sweet potatoes and other red or orange fruits and vegetables are typically high in vitamin A, which plays a crucial role in the maintenance of the human immune system. Vitamin A supplementation has been shown to have a therapeutic effect on diseases transmitted through the respiratory tract, such as pneumonia. For reference, one sweet potato contains 156% of your daily vitamin A requirements.

Oysters

Three ounces of raw oysters provides 291% of your daily zinc needs. Zinc helps the immune system function properly and also has wound-healing properties. Studies have shown that a zinc deficiency is associated with severe immune dysfunction.

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Eating the preceding types of foods can help you strengthen your immune system against the annual winter onslaught of colds and flu. If you’d like more help planning a healthy diet, schedule a NIFS nutrition coaching session.

This blog was written by Lindsey Recker, MS, RD, NIFS Registered Dietitian. To learn more about the NIFS bloggers, click here.