NIFS Healthy Living Blog

Your body needs fuel! When you are planning to do a run or a workout that is longer than an hour, the way to ensure that you have enough energy to get through it is to make sure you are eating the proper combination of foods beforehand for endurance. This is tricky, though, because you want to make sure what you are eating doesn’t upset your stomach during the workout. Here are some suggestions to get you through the workout with the right nutrition for feeling great.

Tips for Eating Before a Workout

The most important thing is to eat something that is familiar. You never want to try something new on race day or competition day. The old saying “practice makes perfect” will help decide what works best for your body.

Aim for a meal that has an easily digestible carbohydrate-to-protein ratio of 3:1. Typically you want something that is lower in fiber and not high in saturated or bad-for-you fats.

For most people, eating around 2 hours prior to running is ideal; but some people have found they can tolerate food 30 minutes before a workout, especially if you are doing the run first thing in the morning. If that is the case, something smaller might be best. Make sure to have a snack before bed that has a combination of carbs and protein (such as cheese and crackers, a yogurt parfait, or fruit and nuts).

Pre-workout Meal Ideas

These are suggestions that you can try to come up with your body’s perfect pre-workout meal depending on the time of day you are completing it.

• 1–2 slices of wheat toast or an English muffin with peanut butter
• Cup of Greek yogurt with berries
• Cup of oatmeal with fruit and nuts
• Banana with almond butter
• Half a bagel with an egg and cheese
• Turkey sandwich with a slice of cheese
• Pita pocket with homemade tuna salad
• Cup of quinoa with veggies mixed in
• Cup of whole-wheat pasta with meat sauce
• Cup of brown rice with chicken and veggies

Start practicing with some of these suggestions or with other meals or snacks that sound good to you that meet the 3:1 carb-to-protein ratio so you are ready to tackle those long runs and workouts.

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

We all know that a lot of holidays involve food: cookouts on the 4th of July, cookies for Santa at Christmas, and candy treats for Halloween. But one holiday completely revolves around food—when you think of it, you automatically think about food. Thanksgiving is all about the meal of turkey, sides, and desserts. Several food myths surround this holiday, however, and not all of them are true. Keep reading for myth busters to share at your table.

• Turkey makes you sleepy. Always have a nap after your Thanksgiving meal? Have you been blaming the turkey because you heard it was high in tryptophan, an amino acid that is converted to serotonin and then melatonin and causes you to sleep? The truth is that a lot of other foods on the dinner table have much higher levels of tryptophan, and the real reason for the nap is more likely because of the amount of carbs that you consumed (and possibly the number of glasses of wine you drank!).
• Sweet potatoes are always better than white potatoes. It’s true that if you look at the nutritional components of a regular sweet potato compared to those of a white potato, hands down it wins for its higher levels of vitamin A and C and fiber. The typical sweet potato dish is loaded with sugar and fat, however, and not nearly as healthy as a plain baked white potato.
• Dark meat is unhealthy. Yes, it is true that white meat is very lean and an excellent source of protein. Dark meat is not so terrible, though, that you should intentionally avoid putting it on your Thanksgiving plate. A serving of 4 oz of white meat is 158 calories vs. 183 for dark meat, and 0.5 gram of saturated fat vs. 1.6 grams of saturated fat. Dark meat is also higher in zinc and iron.
• Canned pumpkin isn’t as healthy as fresh. I am sure you have heard multiple times how much healthier fresh fruits and vegetables are versus canned. This is typically due to processing them and then storing them in a high-sodium or high-sugar liquid. However, when it comes to canned pumpkin, that rule doesn’t apply. It’s more concentrated than a fresh pumpkin, which means more vitamin A and fiber. But be careful when grabbing a can of pumpkin and don’t accidentally grab pumpkin pie filling, which is loaded with sugar and salt.
• Stuffing and dressing are the same thing. They are very similar, but not the same. Stuffing is typically stuffed inside the bird, whereas dressing is prepared in a casserole dish. A note about food safety: Be cautious when eating traditional stuffing that is cooked inside the bird. It adds mass to the turkey, which slows the cooking. This not only dries out the meat, but can create salmonella bacteria. Always be sure your turkey is cooked to 165 degrees.

Show up at the Thanksgiving holiday this year with these healthy eating myth busters to share with your family and friends (and also check out these additional Thanksgiving hacks). Then grab a plate, load it up with lots white and dark meat, and enjoy the once-a-year food fest!

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

We all know that having a wonderful training program is important, but that’s only one piece of the pie. Another key part of successfully training for a half marathon or endurance activity is having proper nutrition

If you don’t fuel your body with the nutrients it needs – a good balance of carbohydrates, protein and fat – you are likely to bonk and run out of energy mid run. And that isn’t fun for anyone! When I plan my foods to eat before a long run or workout, I make sure it has:

• Easily digested carbs for long lasting energy
• Protein for muscle repair and recovery
• Small amount of Fat

It’s also important to make sure to consider the timing. Everyone is different, so it’s important to pay attention to what foods your body digests well and what makes you feel best.

It’s typically recommended to eat between 3 hours or 30 minutes before a workout.

My 3 favorite foods to eat before a long run or hard workout are:

• A couple of dates stuffed with nut butter
  • Dates are filled with simple sugar, which is typically easily digested and the nut butter gives your body a bit of protein for recovery and healthy fat.
• Larabar®
  • Larabars® are easy to grab. The ingredient list is full of real foods (dates, dried fruit, nuts) so they are a great source of those easily digested carbohydrates.
• Carrots and Hummus
  • The hummus and carrots provide essential carbohydrates and the chickpeas in the hummus also provides the necessary protein for recovery with a small amount of fat.

Those are some of our favorite foods to eat within a 3 hour window before completing a long run.

Remember that everyone is different, and different foods and different timing may make you feel great! Try looking for your best source of carbs, protein and fat to eat within that 3 hour window before running. And make sure to do ALL experimenting before race day. Trying something new on race day could throw your entire race off!

Be sure to comment below with some of your favorite foods to eat before a training run!

This blog was written by Tara Deal Rochford, nutirition specialist. Follow Tara on her blog, Treble in the Kitchen. To find out more about the NIFS bloggers, click here.

In January I wrote about the confusing world of sugar and how it would get a lot less confusing when the FDA passed new changes to the food label that would make added sugar more prominent. On May 20, 2016, they finalized the new Nutrition Facts Label for consumers, and by July 26, 2018, all labels are required to show these changes.

The New Nutrition Facts Labels

So, how can the new food label help when you are at the grocery store? These are the major changes that will begin appearing on all labels.

• The type size for “Calories,” “servings per container,” and “Serving size” will be increased and the number of calories and “Serving size” will be boldfaced.
• Manufacturers must add the gram weight of Vitamin D, Calcium, Iron, and Potassium.
• The footnote will be worded differently to help consumers understand its meaning. It will read: “The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.”
• “Added sugars” in grams and a percentage of the daily value will be added to the label.
• Calories from fat is being removed because research shows that the type of fat in your diet is more important than the total amount.
• Serving sizes are changing based on what people are actually eating and not what they should be eating. Since the portion sizes have changed since 1993 when labels were first introduced, this will be reflected by soda increasing from an 8-ounce portion size to 12 ounces on the new label.
• On packages that are between 1 and 2 servings, such as a 20-ounce soda or a 15-ounce can of soup, the label will reflect one serving since that is typically what people consume in one sitting.

If you have any questions about the new labeling changes or would like to schedule a personal nutrition coaching session, please contact Angie Mitchell at ascheetz@nifs.org.

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

The Slim It to Win It* (SITWI) program is off and running again for another year of life-changing results and lifestyle modifications to maintain those changes. SITWI, in its tenth year, is NIFS’ equivalent to the NBC show The Biggest Loser. But unlike that show, the highly trained coaches at NIFS work in and around the real-world challenges that face the participants in the program to get true and long-lasting results. I am honored and very excited to be part of this great program again after a few years away, and look forward to witnessing all of the successes had by all those working hard in the program!

I coached a great group of 10 individuals who called themselves “The Heart Throbs” in a previous season of SITWI. They came to the program with a common goal of reducing body fat and learning to practice habits and behaviors that will keep them healthy and fit throughout their lifetimes. They came to the right place! But why the name Heart Throbs, you ask? Other than being a pretty good-looking group, over half of the people in the group have dealt with or are dealing with a heart issue and have overcome that obstacle to continue to fight and become the individual they want to be.

Stories from the Team

Take Amy Anderyck (Year One overall champion, by the way). Here is a snippet of her story:

I was born with an ASD heart defect. It was a hole the size of a quarter. It's not uncommon for babies to have them at birth, but they usually close up themselves after a bit. Mine never closed. So when I was 5 years old my parents took me to Birmingham, Alabama, to meet Dr. Albert Pacifico, who was the best pediatric vascular surgeon in the country at the time. He did a great job with my repair and I am able to lead a happy, healthy life without any restrictions. I am thankful for my parents and the doctor. 

Or Haley Pratt:

I was diagnosed with Wolff-Parkinson-White (WPW) Syndrome as an infant, but my structures were too small to take care of anything as a baby. I had my first ablation at age 4, which was still very young to operate, but there was no choice. I went on living life normally as an active child. The doctors told me I would never be able to play organized sports, have life insurance, or pilot a plane. I am here to say that I conquered the first two (even got a full-ride scholarship to play volleyball at Lynn University) and someday would love to get my pilot's license.

Two years ago, I did have another scare where I had a tachycardia episode that felt exactly like what I was used to growing up. I wondered how this could happen after 15 years. It ended up being inappropriate sinus tachycardia, which sometimes comes and goes on its own. I am on a beta blocker and have a looping monitor implanted for the time being, but I will be able to quit both soon. I have a healthy heart and nothing can stop me from achieving my goals!

The team’s inspirational stories are too many to list in one blog post, but I assure you that they rival the two stories shared above. It takes a lot of courage and strength to look something like that in the face and overcome it. I am so proud of Haley, Amy, and the rest of the Heart Throbs, and I am humbled that they chose me to lead them to a healthier and better life!

Five Questions About Your Eating Habits

At our first meeting, we spoke about what it took to get results in reducing body fat and body weight, or eliminating medications or staving off type 2 diabetes. I suggested that of the top three things that can lead you down the path to success—mental health, nutrition, and exercise—exercise was a distant third. Exercise should be the fun stuff; it’s the first two that are the tough ones. The Heart Throbs would like to ask you 5 questions about how you are eating that could help you develop those important habits that will lead to success:

• Are you eating slowly? It takes a minimum of 20 minutes for the brain to signal to the stomach and the rest of the body that you are full. If you eat fast, you usually eat more.
  
• Where are the protein-dense foods? Eating protein with every meal will help with recovery, building muscle, and feeling full. Protein consumption soon after a training session is a great habit that will help in all facets of your fitness. Some examples are meat, fish, eggs, plant protein, and yogurt.
  
• Are you eating veggies with every meal? Prepare them any way you like, and shoot for few portions each meal. Veggies should account for the bulk of your carbohydrate intake for the day.
  
• Where are the carbohydrates? Carbohydrates (grains, beans, starches, fruit) have gotten a bad rap in recent years, mainly due to the increased intake of highly processed and unnatural carbohydrate sources. Carbs are important, especially after a training session, and help supply the body with energy it needs to run various systems of the body. Portion control is key here (1 to 2 cupped-hand-sized servings), as well as timing (after training) to get the most out of your carbohydrates.
  
• Are you eating fat? Fat in your diet is important, and although the discussion would be too extensive for this piece, this idea does come with a bit of blowback. So let me put it like this: In the ‘70s and ‘80s, the “experts” labeled fat as the enemy and worked hard to eliminate it from the American diet (remember the SnackWell’s aisles?). What happened to America? It got fat. Choose healthy fats (oils, butter, nut butters, nuts, and seeds) and spread them out through the day.
  

Bonus Takeaways

 The Heart Throbs have some bonus takeaways for you:

• Experiment to find what works for you. It has to work for you to be sustainable!
  
• Don't try to overhaul; add one habit every couple of weeks.
• Identify any nutritional deficiencies that can be found through a blood test and work to correct them.
• You can't change your life unless you change something you do every day.

*Weight loss claims and/or individual results vary and are not guaranteed.

This blog was written by Tony Maloney, ACSM Certified Exercise Physiologist and Fitness Center Manager. To find out more about the NIFS bloggers, click here.

One of my main rules of thumb when helping clients with their food and nutrition choices is to choose more real foods. So why is it that when you are training or working out for over an hour, you hear about the importance of sugary and packaged drinks, gels, and bars?

Replacing Nutrients Lost During Endurance Workouts

As you sweat and use your body’s energy stores, it is important to replace those with glucose (sugar) and electrolytes (sodium and potassium). The easiest thing to do is to grab a bottle of Gatorade or package of GU as you head out for your long walk or run. However, if you want to decrease the amount of processed and packaged foods in your diet, real food can work, too.

You need to choose a carbohydrate that is easily digestible. A quick and easy calculation to know how much you need to consume is ½ to 1 gram of carbohydrate per minute of exercise. So for a two-hour training session, you would aim for between 60 and 120 grams of carbohydrate throughout that time. The addition of the carbohydrates allows your body more readily available fuel, and therefore you can perform better and train longer.

Which Whole Foods Should You Eat for Better Performance?

• Medjool dates: 2 = 35 grams of carbohydrate.
• Applesauce squeeze packets: 1 = 20 to 25 grams of carbohydrate.
• Salted boiled potato or sweet potato: 1 =30 grams of carbohydrate. Once you cook the potato, you can put it in a plastic baggie and then tear off a corner and squeeze it out like a GU package during your workout. You can do the same thing with mashed bananas.
• Sugary, low-fiber dry cereal: Check the label, but for Fruit Loops 1 cup = 27 grams of carbohydrate.
• White bread with honey or jam: 1 piece with 2 TB. = 45 grams of carbohydrate.
• Pretzels: 25 mini = 30 grams of carbohydrate.

Everyone’s body is different, and as with other training fuels, practice is key. Try out different foods and combinations to see how your body responds. Never try something new on race or competition day. Individualize your plan with foods that you like and will look forward to having during your workout.

If you are considering training for an event such as the Carmel, Geist, or Mini Marathon and need help with your nutrition plan, contact Sabrina Goshen, RD, at sgoshen@nifs.org. Or, join our Mini-Marathon Training Program. 

This blog was written by Angie Scheetz, Registered Dietitian. To find out more about the NIFS bloggers, click here.