NIFS Healthy Living Blog

What you eat before hitting the gym can significantly impact your performance and recovery. The right pre-workout nutrition can help fuel your workout, prevent fatigue, and optimize results. Here’s a guide on what gym-goers should consider eating before a workout.

Timing Your Pre-Workout Meal
Timing is crucial when it comes to pre-workout nutrition. Aim to eat 30 to 60 minutes before your workout. This allows your body some time to digest and utilize the nutrients for energy without feeling too full or sluggish.

Carbohydrates: Your Primary Fuel Source
Carbohydrates are your body's preferred source of energy, especially during high-intensity workouts. Aim for 30-45 grams of easily digestible carbs before your workout. Carbs help maintain blood glucose levels and maximize glycogen stores, which are essential for sustained energy. Good options include a banana, a slice of whole-grain bread with honey, or a handful of pretzels.

Moderate Protein for Muscle Support
Including a moderate amount of protein in your pre-workout meal can help support muscle repair and growth. Consuming around 10-20 grams of protein before your workout provides your muscles with the amino acids they need to begin the recovery process even before you start exercising. This can enhance muscle protein synthesis and improve overall workout performance. Opt for sources like a hard-boiled egg, a couple of slices of turkey, string cheese, or a small portion of cottage cheese. These options are easy to digest and work well alongside carbohydrates to fuel your workout.

Low Fat for Quick Digestion
While fats are an essential part of your diet, they should be limited before a workout. Fat slows digestion, which can make you feel sluggish and uncomfortable during exercise. Stick to low-fat options and save the healthy fats for your post-workout meal.

Keep Fiber in Check
Fiber is crucial for overall health, but too much fiber right before a workout can cause gastrointestinal discomfort. Foods high in fiber take longer to digest and can lead to bloating or cramping during exercise. Opt for lower-fiber options like pretzels, a bit of granola, or rice cakes.

Hydration is Key
Don’t forget about hydration. Drink 16-20 ounces of water about two hours before your workout and another 8-10 ounces 20 minutes before starting. Proper hydration ensures optimal performance and helps prevent dehydration-related issues like cramps and dizziness.

Sample Pre-Workout Snacks

• Banana with a small handful of almonds: Provides a balance of carbs and protein without too much fat or fiber.
• Whole-grain toast with honey and a slice of turkey: Combines carbs and protein, low in fat, and easy to digest.
• Pretzels with a low-fat cheese stick: Provides a good mix of carbohydrates and protein without adding too much fat. 

Choosing the right pre-workout nutrition can make a big difference in your gym performance. Aim for a balanced meal that’s high in carbs, moderate in protein, low in fat, and easy to digest. Remember, what works best can vary from person to person, so it may take some experimenting to find your ideal pre-workout snack. Listen to your body and adjust as needed to fuel your workouts effectively.

Fuel right, perform better, and enjoy your workouts to the fullest!

If you need assistance in finding your ideal pre-workout snack, feel free to contact Michael Horner, RD, LD.

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.

While having a New Year’s Resolution to “lose more weight” isn’t a bad thing, it’s not easy. And depending on how much you want to lose and in what time frame, it’s not always realistic. To benefit your overall health without focusing on your weight, try setting (and sticking to) some of the following nutrition-related resolutions going into 2023.

Eat More Fruits and Vegetables

About 80 percent of the US population doesn’t meet their fruit intake recommendations, while close to 90 percent do not meet their suggested vegetable intake (source: CDC). The Dietary Guidelines for Americans encourage adults to consume around 2–2.5 cups of fruit per day and 2.5–3 cups of vegetables per day. Although this may be a lot for some, simply aiming to eat one additional fruit or vegetable each day is still beneficial.

Drink More Water

Water is essential for the body. It aids in digestion, regulates body temperature, cushions joints, and helps remove wastes from the body. Not drinking enough water increases the risk for dehydration, which can cause dizziness, confusion, fatigue, headaches and dry skin and mouth (source: CDC). A general rule of thumb is to consume at least 1 milliliter of water for every 1 calorie consumed. For example, if you consumed 2,200 calories per day, you would want to aim to consume 2,200ml, or 2.2 liters of water per day.

Consume Less Alcohol

Excess alcohol intake has both short- and long-term health consequences. In the short term, drinking too much can result in risky behaviors, injury, or violence. Over time, excessive alcohol use can lead to the development of high blood pressure and heart disease, certain cancers, weakened immune system, learning and memory issues, and social problems. Most professional health organizations such as the CDC and WHO agree that men should limit alcohol intake to less than two drinks/day, while women should aim for less than one drink per day (source: CDC).

Decrease Sodium Intake

The Dietary Guidelines for Americans suggest consuming less than 2,300mg of sodium per day to promote optimal health and reduce the risk of heart disease, the leading cause of death for adults in the US. However, in the US, the average sodium intake for individuals older than 1 year of age is ~3,400mg/day. Strategies for reducing sodium intake include cooking at home more often, using herbs and spices to season foods rather than salt, and consuming fewer packaged/prepared foods.

Limit Saturated Fat Consumption

Like sodium, excess saturated fat consumption is linked to an increased risk for heart disease. The Dietary Guidelines for Americans suggest limiting saturated fat intake to less than 10% of daily calories, while the American Heart Association recommends even less, at less than 5–6% of daily calories from saturated fat per day. Saturated fat is found in most animal-based foods such as beef, poultry, pork, full-fat dairy products, and coconut and palm oils. To cut back on saturated fat, reduce your intake or eat smaller portions of the foods listed above and replace them with healthier options, such as fat-free or low-fat dairy and lean cuts of meat.

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

“Take a probiotic; it helps with your gut.” We have all heard it from friends, doctors, and Registered Dietitians. Is it really that simple, though? It is no secret that probiotics really do help with a variety of gastrointestinal (GI) issues. However, did you know that there are specific strains of probiotics that help with specific symptoms, and while one strain may help with one GI symptom, it may not help with another? Not all probiotics are created equal, and not all supplements labeled “probiotic” will yield health benefits.

What Are Probiotics and Prebiotics?

Probiotics are live microorganisms (tiny living things), mainly bacteria and sometimes yeast, and are intended to have health benefits when ingested. They are similar to the helpful microorganisms naturally found in the gut. Probiotics are found in supplements and fermented foods, such as Greek yogurt with added Lactobacillus and Bifidobacterium, kombucha, tempeh, kefir, and sauerkraut.

Do not confuse these with prebiotics, which are the food source for the “good” bacteria in our GI tract. Prebiotics are “a selectively fermented ingredient that allows specific changes, both in the composition and/or activity in the gastrointestinal microflora that confers benefits upon the host’s well-being and health.” They are carbohydrate compounds, primarily oligosaccharides, that withstand digestion in the GI tract and reach the colon where they then are fermented by the gut microflora, helping the good bacteria to grow. In short, they fall under the categories of soluble fiber and fermentable fiber. This is important, because even if you are taking a probiotic or eating foods rich in probiotics, you may not be receiving the maximum amount of benefits if you are not eating enough prebiotics (soluble and fermentable fiber). Foods rich in prebiotics include green bananas, onion, garlic, asparagus, artichokes, and leeks.

How Do Probiotics Work?

The human GI tract is colonized by many microorganisms, such as bacteria, viruses, fungi, archaea, and protozoa. The totality of these organisms is known as the gut microbiota, microbiome, or intestinal microflora and can affect the health and disease state of a human. Probiotics typically work in the GI tract to alter the intestinal microflora, adding good bacteria to the microbiome. The mechanism of action depends heavily on the species and strains because different species and strains have different effects. Some of the known mechanisms include the following:

• Inhibit the growth of some pathogens (microorganisms causing disease or sickness).
• Help with vitamin synthesis (B vitamins and vitamin K).
• Increase absorption of protein.
• Reinforce the gut barrier, keeping food and other GI contents from leaking into the bloodstream.
• Neutralize toxins.
• Lower the pH in the colon, which could help speed up stool for those who are constipated.
• Replenish good bacteria after taking antibiotics, which may help resolve diarrhea from antibiotics.

Probiotics and Gut Health

The gut microbiota is the center of much current research. Researchers are suggesting that an imbalance in the gut microbiota could lead to several health issues including immune dysfunction, infection, obesity, and GI problems. The imbalance can come from medical conditions, stress, and antibiotic usage (which destroys bad and good bacteria).

Using a probiotic to restore balance has been shown to alleviate symptom persistence in irritable bowel syndrome (IBS) by 21% using both single-strain and multiple-strain supplements, with the mixtures being most effective. Studies also found symptom relief in ulcerative colitis, reduction in acute diarrhea duration and frequency, and lower risk of diarrhea from antibiotic use by 51% or clostridium difficile infection.

A healthy gut with plenty of good bacteria has also been shown to improve the immune system, combat inflammation, and potentially reduce bad cholesterol (total and LDL cholesterol).

Picking Probiotic Supplements

Remember, not all probiotic strains and species are created equal. Trying to figure out exactly what strain, species, and genus of probiotic will work for you and your needs can be tedious, because there are thousands upon thousands of variations. It may take some trial and error to finally find a probiotic that meets your needs.

The good news is that both Lactobacillus and Bifidobacterium are the most studied probiotic genera. There are several studies of strains from these two genera that have produced positive results. Below is a list of conditions with the genus and strain of probiotic that has shown promise in helping with the condition.

• Acute diarrhea: Lactobacillus paracasei or Lactobacillus rhamnosus or Saccharomyces boulardii
• Antibiotic-associated diarrhea: Lactobacillus casei, Lactobacillus bulgaricus, Lactobacillus acidophilus, Lactobacillus rhamnosus
• Overall symptoms of IBS: Bifidobacterium bifidum, Escherichia coli
• Abdominal pain: Bacillus coagulans, Bifidobacterium bifidum, Lactobacillus plantarum
• Bloating/distention: Bifidobacterium animalis, Bifidobacterium bifidum, Lactobacillus reuteri
• Constipation: Bacillus coagulans, Bifidobacterium animalis, Oligofructose (prebiotics)
• Lactose maldigestion: yogurt with Lactobacillus delbruecki susp bulgaricus and Strepococcus thermophilus
• High Cholesterol and LDL: Lactobacillus acidophilus, a mixture of Lactobacillus acidophilus and Bifidobacterium lactis, Lactobacillus plantarum (more research is needed here)

If you are struggling with GI symptoms and considering a probiotic supplement, it is important to talk this over with your Registered Dietitian (RD) and primary care provider. They can help to identify the correct genus, strain, species, and dose you need.

Feed Your Gut

For those healthy individuals, you most likely do not need a probiotic supplement. If you really want to help your gut, follow these tips:

• Eat foods rich in probiotics. When seeking foods with probiotics, the product must have active and live bacterial culture and indicate that on the label. A good rule of thumb is at least 1 billion colony-forming units or 1 billion CFUs, containing the genus Lactobacillus, Bifidobacterium, or Saccharomyces boulardii. Probiotic-rich examples include Greek yogurt, kombucha, tempeh, kefir, and sauerkraut. Be sure to check the label for the specific genus of probiotics(s) in the products, as they will differ. Also note that the starter cultures in Greek yogurt are Streptococcus thermophilus and Lactobacillus bulgaricus, but these are often destroyed by our stomach acid and offer no benefits. Get the Greek yogurt brands that add extra bacteria to the starter cultures (check the label).
  
• Feed your probiotics with prebiotics to help the probiotics multiply in your microbiome.
• Sleep at least 7–8 hours each night.
• Maintain a healthy weight and body fat percentage.
• Manage stress.
• Balance your diet, keeping it loaded with fruits, veggies, lean proteins, fiber, and whole grains.

As always, reach out to the NIFS Registered Dietitian for nutrition help, including nutrition management of gut-related issues. We are here for you.

This blog was written by Sabrina Goshen, NIFS Registered Dietitian. To learn more about the NIFS bloggers, click here.

Dietary supplement usage is reaching an all-time high. The 2019 Consumer Survey on Dietary Supplements revealed that 77% of Americans consume supplements. This is a dramatic increase from the 53% reported by the NHANES in 2010. Americans are spending $38.8 billion a year on supplements, with more than 85,000 supplements on the market. Reasons for consumption are widespread, ranging from athletes hoping to boost performance to people who need more Vitamin D for bone health.

With the rise in supplement usage, it is important to be an informed consumer. While there are numerous reasons for this, one of the biggest is that supplements are loosely regulated by the FDA, meaning labels may not display what is truly in the supplement. Also, claims marketed about the benefits of a supplement may be false because companies are not required to obtain authorization from the FDA prior to making such nutritional support claims.

How can you know whether what you’re taking is safe and effective? Let’s dive in!

What Is a "Dietary Supplement?"

According to the Dietary Supplement Health and Education Act of 1994 (DSHEA), a dietary supplement means “a product (other than tobacco) intended to supplement the diet that bears or contains one or more of the following ingredients:

• Vitamin
• Mineral
• Herb or other botanical
• Amino acid
• A dietary supplement used by man to supplement the diet by increasing dietary intake
• A concentrate, metabolite, constituent, extract, or combination of any ingredient described in the above.”

Are Dietary Supplements Regulated? Can Supplements Be Trusted?

Technically, yes, supplements are regulated by the FDA under the DSHEA. However, there are loopholes to consider:

1. The FDA does not inspect products before they are sold, nor do they require registration unless the supplement contains a new ingredient not yet on the market.
2. The only formulation standard is the Current Good Manufacturing Practice (GMP); however, 2013 report by the FDA revealed that 70% of inspected manufacturers were in violation of GMPs. Not all products even get inspected after being on the market. The FDA states the manufacturer is responsible for ensuring safety and quality, but clearly some manufacturers are doing a poor job, and the FDA is only catching some.
3. Nutrition supplements may not claim to diagnose, cure, prevent, or treat diseases. Sure enough, some manufacturers have managed to ignore this. A 2003 study found that 81% of 338 herbal supplement retail websites made one or more health claims, and 55% claimed to diagnose, cure, prevent, or treat specific diseases.

What Can You Do to Be Safe When Taking Supplements?

Blind trust in supplements is unwarranted; however, there are steps you can take to ensure your safety while taking them.

• Check the label for a stamp indicating third-party verification. Independent third parties are hired by manufacturers to thoroughly test products, ensuring accuracy of ingredients, potency, and amounts; absence of toxic compounds; and production in compliance with FDA GMPs. Credible third parties include NSF International and US Pharmacopeia (USP).
• Athletes: look for the NSF Certified for Sport stamp. The USA Doping Agency (USADA) has recognized this program as best suited to assist athletes in choosing supplements that do not contain banned substances for sports.
• Download the NSF International App. It shows which products are NSF approved—right at your fingertips anytime, anywhere.
• Check out the Dietary Supplement Fact Sheets published by the National Institutes of Health: Office of Dietary Supplements. This government agency has quick fact sheets about a variety of dietary supplements, including vitamins, minerals, probiotics, botanicals and herbs, and more.

Speak with a Registered Dietitian for supplement guidance and which supplements may (or may not) be right for you. NIFS Registered Dietitians are available to help you!

This blog was written by Sabrina Goshen, NIFS Registered Dietitian. To learn more about the NIFS bloggers, click here.

A few years ago, I made it my New Year’s Resolution to completely cut out animal products from my diet. I had played around with a couple variations of diets for a few years in college while competing in a Division 1 rowing program—cutting out all red meat, processed meats, and chicken, and only eating fish. Essentially the only things left were the eggs, milk, and cheese. I had been hesitant because cheese was my absolute favorite thing to add to every meal. I dreamed about doing a cheese and wine tour of Europe one day—I was really in love with cheese.

Why and How I Did It

My motivation to go completely animal product–free stemmed from the obvious health benefits that I was learning about so quickly as I finished up my degree to become a dietitian. But it also was influenced heavily by my love for the planet (plant-based diets have an extremely low carbon footprint) and all animals (even the ones that most people consider to be food and not pets).

As you already know, the transition was very slow… over several years. I didn’t go from steak, cheesy potatoes, and a side of green beans with bacon to a full-on Buddha Bowl tofu smoothie overnight! I also researched and talked to fellow dietitians as I made the switch to make sure I was taking the appropriate steps to ensure a healthy transition as well (please don’t hesitate to reach out).

My Top Tips for Transitioning to a Plant-Based Diet

For those who are considering going plant-based, here are my tips that I’ve learned throughout the years.

Start with One Meal at a Time

Pick just one meal a day to make mostly plant-based—don’t worry about the rest of your meals and snacks yet. Instead of a fried egg and bacon breakfast sandwich, replace your bacon and egg with your favorite greens, caramelized onion, sautéed peppers, etc.

Make Your Favorite Meal Plant-based

Do you love spaghetti and meatballs and eat it multiple times a week or a couple of times a month? This is the meal to focus on! Spaghetti and the red sauce are fine as is. Now you just need to find a delicious “meatball” recipe that uses things like beans and lentils and spices and freeze some to save time for the next meal. Pizza can be delicious on its own without cheese, but you can consider adding dairy-free cheese.

Find Your Favorite Brand of Store-bought Dairy-free Cheese

My favorites… and I’ve tried them all!

• VioLife Feta Cheese (delicious on a cheese board with apple slices)
• SoDelicious Cheddar (good for pizzas)
• Miyokos (Whole Foods carries wheels of this delicious brand)
• TreeLine (small tubs of herbed cheeses that are delicious on crackers)
• Daiya Pepper Jack cheese block

There are dozens more, and many folks try making their own cheese, but if you can find just one, this makes the transition 100 times easier.

Be Prepared for Restaurants

This might mean expanding your palate and trying new places. Indian, Thai, and Ethiopian are prime examples of cuisines that highlight plant foods over animal foods. But even our favorite fast-food chains have vegan options:

• Chipotle offers sofritas (tofu).
• Burger King and White Castle offer Impossible Meat Burgers (remember, moderation is still key).
• Noble Roman’s offers vegan cheese on pizzas.

As “vegan” continues to be rather trendy, the options are endless. Don’t be afraid to create your own dish and ask for substitutions or leave things off the dish. The Happy Cow app lists vegan options all over the city.

Be Open-minded

Change is hard, especially when it comes to food. Food is something we have a strong connection to. We associate different meals with happiness, sadness, a certain holiday, or a family favorite that has been a go-to every Monday night. My family did our first entirely vegan Thanksgiving two years ago. Despite the fact that the entire immediate family had gone vegan a few years ago, many of our extended family members were not on board with this move. Expose friends, family, and new acquaintances to some of your new favorite dishes at various gatherings and you just might end up with another buddy to swap recipes with!

This blog was written by Lindsey Hehman, MA, RD, CD. To learn more about the NIFS bloggers, click here.

Ramp Up to Weight Loss is a program designed to do exactly what the name suggests: ramp you up to weight loss. It’s a 16-week program that provides various tools to help you get a head start on achieving your goals. These tools include meeting with a Registered Dietitian, attending coaching sessions to help set and manage goals, and meeting with a trainer twice a week to walk you through workouts. As a weight-loss member, you also have access to the facility and group fitness classes every day. These resources are what makes Ramp Up one of the most popular programs at NIFS.

The Goal: To Teach You How to Reach Your Weight-Loss Goals

The ultimate goal by the end of the 16 weeks is to make sure you feel confident in your own abilities to continue the journey that you are on. Whether you are struggling with nutrition, knowing what to do in the gym, sleep, or stress management, this program provides resources to teach you how to handle these situations in ways that will aid you in achieving goals. We start by setting one long-term goal, then break it down into short-term goals to act as stepping stones to get there. After all of the goals are finalized, we look at what action steps can be taken to achieve them. Setting realistic goals is essential for staying on track, and reaching them builds confidence in your abilities.

Weight loss is not always an easy thing to achieve. It can be a very slow process full of trial and error, ups and downs, and frustrations. There’s not a magic solution that will work for everyone. But, by tackling weight loss from multiple angles—including fitness, nutrition, and behavior—we can figure out what works best based on the individual.

After the Program: Long-Term Membership

So, 16 weeks have passed and you’ve successfully attended all your sessions, received nutritional guidance, and mastered goal setting. However, you’re not quite ready to be on your own yet. After Ramp Up, you can opt to become a long-term weight loss member. This program never expires, and you get one session a week with a trainer, assessments every three months, and coaching sessions. You still have access to the facility and all of the group classes. It’s an extra step to help you transition into continuing the journey on your own.

As trainers, we want not only to teach you how to work out safely and effectively, but to help you build the confidence and knowledge to be able to do it on your own. Being able to independently work out and make healthy choices is essential for long-term weight loss and maintenance. By taking advantage of all of the resources over the course of the program, you can discover what helps you live a healthier life.

This blog was written by Hannah Peters, BS, CPT, Health Fitness Instructor. To learn more about the NIFS bloggers, click here.

Has a physician or other healthcare provider recently told you to improve your diet and exercise? If you are like most Americans, there is also a pretty good chance that you have a stressful lifestyle that leaves you short on the time, money, and energy it takes to implement these changes. Besides, other than a few extra pounds, you haven’t really noticed any changes to your body, right?

I’m here to tell you that your body is changing, and the quicker you make a change, the better.

Are You at Risk for Chronic Disease?

In 2017, the Centers for Disease Control and Prevention (CDC) released data on deaths and mortality. The 15 leading causes of death included several chronic diseases that are defined by the CDC as, “Conditions that last 1 year or more and require ongoing medical attention or limit activities of daily living or both.” Those on the list included the following:

• Heart disease (1st)
• Chronic lower respiratory diseases (4th)
• Stroke (5th)
• Diabetes mellitus (7th)
• Kidney disease (9th)
• Liver disease (11th)
• hypertension (13th)

Combined, these diseases accounted for 41.5% of deaths in 2017. When other chronic and mental health conditions are added in, they account for a staggering 90 percent of annual health care costs. The one thing these conditions have in common? They can all be treated with proper nutrition and physical activity.

Individuals who participate in key risk behaviors like tobacco use, poor nutrition, excessive alcohol consumption, and lack of physical activity or more likely to develop these diseases. In some cases, we have no control over whether we develop these diseases, but we can mitigate the risk by eating healthier and participating in more physical activity.

How to Make the Change Toward Healthy Living

If you are interested in making a change, first get screened by a licensed healthcare professional to discuss your current lifestyle as well as your personal and family medical history. It is important that you speak with a doctor prior to engaging in any exercise program. In addition, I recommend consulting with a Registered Dietitian (RD) to discuss your personal dietary needs.

Finally, join me through this monthly blog mini-series, The Impact of Exercise on Chronic Disease, as I detail how exercise improves the quality of life for individuals with a major chronic disease.

This blog was written by Brandon Wind, ACSM Certified Exercise Physiologist and Healthy Lifestyle Coordinator. To find out more about the NIFS bloggers, click here.

The “keto diet,” which is short for ketogenic diet, is a low-carbohydrate, high-fat diet that is similar to the Atkins Diet, and is one of today’s most popular diets. The goal of a low-carb diet is to reduce carbohydrates and replace them with fat. This puts your body into a state of ketosis. When this occurs, your body breaks down fat into ketones for energy. The main idea here is that by starving the body of carbohydrates, you will force it to break down fats, which proponents of the diet suggest results in the best weight-loss results.

There are different versions of the keto diet. Some allow for added carbs around workouts, or some keto days followed by high-carb days, high-protein keto diets, and a standard keto diet of 75% fat, 20% protein, and 5% carbs. It usually includes meat, eggs, cheese, milk, nuts and seeds, oils and fats (like avocado, coconut oil, ghee, butter, and olive oil), vegetables (limited to dark leafy greens and mushrooms, and fruit (berries in moderation). Generally the diet does not include starchy veggies (potato/sweet potato, pumpkin, legumes, etc.), grains (oats, rice, quinoa, corn), or fruits (banana, mango, pineapple, apples, oranges).

Why Is This Diet So Popular?

Keto diets have become increasingly popular in the health-conscious community for a few reasons:

• Weight loss: How many fad diets have you tried over the past few years that promise hitting your weight-loss goals in just a few weeks or even less than 6 months? Often weight loss is “water weight”: as stored carbohydrates are utilized, water is lost.
• Reinforcement of getting to eat what we thought to be “bad” foods.
• No calorie counting—however, many of us create a calorie deficit that results in weight loss without thinking about it when we are no longer eating favorites like pizza, donuts, cookies, chips, etc.

How Healthy Is the Keto Diet?

As a registered dietitian, my goal in nutrition counseling is to help people establish lifelong sustainable habits, and the research points us in a different direction than keto. But first, kudos to anyone who is trying to modify their lifestyle with any diet. Low-carb diets may be useful in the short term for weight loss, but in the long term (longer than a year), there are no documented benefits.

Take a look at the following research on some other healthier eating patterns.

Plant-Based Diets

A study of the eating patterns of more than 15,400 adults in the U.S. and another 432,000 people around the world found that restricted-carbohydrate levels replaced or supplemented by animal-based protein and fat sources could lead to a higher risk of premature death. The study suggests that plant-derived protein and fat such as vegetables, nuts, peanut butter, and whole-grain breads were associated with lower mortality.

Low-Carb Diets

A second study examined the relationship among low-carb diets, heart disease, cancer, and all-cause death in 24,825 people. Compared to those in the high-carbohydrate group, those who ate the lowest carbohydrates had a 32% higher risk of all-cause death over 6 years. Risk of death from heart disease and cancer increased by 51% and 35%, respectively.

The Secrets of the Blue Zones: Living to 100

What do Ikaria, Greece; Okinawa, Japan; Ogliastra Region, Sardinia; Loma Linda, California; and Nicoya Peninsula, Costa Rica all have in common? These places are called Blue Zones. Blue Zones are isolated areas of the world where researchers have found populations that contain a surprisingly high percentage of centenarians—people who live to age 100+. Not only are these individuals living longer, but they are doing so in phenomenal health without problems like heart disease, obesity, cancer, or diabetes. Here’s what researchers have found when it comes to their diet:

• Stop eating when your stomach is 80% full to avoid weight gain.
• Eat the smallest meal of the day in the late afternoon or evening.
• Eat mostly plants, especially beans. Eat meat rarely, in small portions of 3 to 4 ounces. Blue Zoners eat portions this size just five times a month, on average.
• Alcohol in moderation (no more than 1-2 glasses of wine per night).

The Conclusion: High-Fiber, Low-Calorie Diets Are Best

There is evidence that ketogenic diets help with conditions like Parkinson’s disease, Alzheimer’s disease, and epilepsy, but for the majority of the population, I encourage you to eat a well-balanced diet that emphasizes plant foods. Think of cheese, butter, and meat as garnishes to your meal and shift your plate from a high-calorie, high-saturated-fat meal to a high-fiber, lower-calorie, and nutrient-powerhouse meal!

This blog was written by Lindsey Hehman, MA, RD, CD. To learn more about the NIFS bloggers, click here.

Every March, the American Academy of Nutrition and Dietetics celebrates National Nutrition Month. This campaign is intended to put the attention on the importance of making informed food choices and developing sound eating and physical activity habits. If you started out the year with resolutions or a goal to be healthier but have already fallen back into old habits, take a look at these 10 messages and use National Nutrition Month as an excuse to get back on track.

1. Discover the benefits of a healthy eating style. Take notes on how you feel when you eat a balanced meal. Do you have more energy and are not as sluggish? Did you enjoy the fresh flavors from foods that aren’t processed or packaged?
2. Choose foods and drinks that are good for your health. Each week, challenge yourself at the grocery store to try a new-to-you food or drink that is good for you. This will help expand your options when it comes to making healthy meals and snacks.
3. Include a variety of healthful foods from all of the food groups on a regular basis. Aim for three food groups at every meal and two food groups at snacks. This will help increase the balance and variety of the foods you are eating.
4. Select healthier options when eating away from home. Plan ahead. Check out the menu and see what you want to order before you arrive. Then try to balance your meal with only one higher-fat item and healthier sides, entrees, and beverages.
5. Be mindful of portion sizes. Eat and drink the amount that's right for you, as MyPlate encourages us to do. Use your hand to guide your portion sizes! Your fist is the size of a serving of fruits, veggies, and grains. Your palm is the size of a serving of meat. Your thumb is the size of a serving of oil.
6. Keep it simple. Eating right doesn't have to be complicated. Look at your plate and half of it should be filled with fruits and veggies, one-fourth with whole grains, and one-fourth with lean protein. Sprinkle in some healthy fat and dairy, too!
7. Make food safety part of your everyday routine. Wash your hands and your produce. Don’t cross-contaminate your raw meat, and cook foods to their proper temperatures to avoid any food safety issues.
8. Help reduce food waste by considering the foods you have on hand before buying more at the store. Make a meal plan based on what foods you have and then create a shopping list to fill in the holes. This will help reduce waste and save you money on your food bill, too!
9. Find activities that you enjoy and be physically active most days of the week. What did you like to do as a kid? Ride your bike? Dance? It never felt like exercise then, so find something you enjoy doing and it will be something you will look forward to doing daily.
10. Consult the nutrition experts. Registered Dietitian nutritionists can provide sound, easy-to-follow, personalized nutrition advice to meet your lifestyle, preferences, and health-related needs. NIFS has Registered Dietitians that are here to help! Check out our website for more information!

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