NIFS Healthy Living Blog

As the seasons shift and fall settles in, it’s the perfect time to take advantage of the bountiful seasonal produce that boosts your nutrition and supports an active lifestyle. The cooler weather and fresh produce available at this time of year provide not only a delicious variety but also essential nutrients that help you stay energized, strong, and healthy. Whether you’re training for a race, hitting the gym, or simply maintaining your fitness routine, embracing fall produce can give your body the fuel it needs.

Power Your Workouts with Root Vegetables

Fall brings with it an abundance of root vegetables like sweet potatoes, carrots, and beets, which are excellent sources of complex carbohydrates. These carbs provide slow-releasing energy, perfect for fueling your workouts and helping you power through longer sessions without the dreaded energy crash. Sweet potatoes, for instance, are packed with vitamin A, fiber, and potassium—ideal for supporting muscle function and recovery.

Roasted root vegetables can be a simple yet satisfying addition to any meal, offering both nutrition and comfort as the weather cools. Try incorporating them into your pre-workout meals to ensure you have the energy reserves needed for optimal performance.

Fiber-Rich Apples and Pears to Keep You on Track

Apples and pears are at their peak in the fall and are not only tasty but also rich in fiber. Fiber is crucial for keeping your digestive system running smoothly, especially as you increase your nutrient intake to fuel an active lifestyle. The natural sugars in apples and pears can provide a quick energy boost, making them great snack options before or after a workout.

For an easy, on-the-go snack, pair sliced apples or pears with a source of protein like nut butter. This combination will help you stay full longer while giving you the fuel you need to support muscle repair.

Pumpkin for Immune-Boosting Benefits

Pumpkin is a quintessential fall vegetable that offers more than flavor for your lattes. It’s packed with beta-carotene, which your body converts to vitamin A, supporting immune health, vision, and skin integrity. As cold and flu season approaches, adding pumpkin to your diet can give your immune system the extra support it needs. Additionally, pumpkin is rich in vitamin C, another key nutrient that boosts immunity and helps reduce inflammation after intense physical activity.

Add pumpkin puree to soups, stews, or even smoothies to easily increase your intake of this seasonal powerhouse.

By embracing fall’s rich selection of fruits and vegetables, you can not only enjoy the flavors of the season but also fuel your body with the nutrients it needs to maintain an active lifestyle. Whether it’s the sustained energy from root vegetables, the digestive support from apples and pears, or the immune boost from pumpkin, fall produce offers an array of benefits to keep you healthy, strong, and ready for anything.

Looking to optimize your nutrition this season? Connect with a nutritionist at the National Institute for Fitness and Sport (NIFS) to develop a personalized fall meal plan that fuels your fitness goals. Our experts can help you maximize the benefits of seasonal produce while ensuring you get the right nutrients for your active lifestyle. Schedule your consultation today and start fueling your body for success!

Sometimes you might think you’re doing the right things (or at least not really wrong things) when it comes to healthy eating. But those habitual behaviors might actually cause you to consume more food and calories.

Not-So-Healthy Habit #1: Eating Too Quickly

You might have heard that it takes approximately 20 minutes for your body to send a signal to your brain that it is full. While the exact amount of time likely varies from person to person and the amount of food consumed, it is typically true that satiety doesn’t occur immediately after consuming something. Therefore, if you’re still hungry right after after eating something, you should allow yourself a few minutes to see whether satiety kicks in, or if you truly are still hungry. Additionally, eating too quickly can cause you to swallow air, which may result in GI discomfort such as gas or bloating, and also poses a risk for choking.

THE FIX: To help slow down the rate at which you eat, try taking smaller bites, chewing more slowly and thoroughly, putting your utensil down between bites, including sips of water between bites, and making conversation throughout the meal if eating with others.

Not-So-Healthy Habit #2: Skipping Meals

Overeating can also result from skipping meals or following irregular eating patterns. For example, some individuals may use compensatory thinking after skipping meals, such as, “I didn’t eat anything all day, so it is okay for me to eat whatever I want tonight.” Similarly, skipping meals may lower your inhibitions, making it more likely for you to choose unhealthier food options. Skipping meals can disrupt your metabolism, blood-sugar levels, and mental and physical performance.

THE FIX: To prevent skipping meals, it’s important to establish a regular eating schedule. There is no “one-size-fits-all” perfect eating regimen: three meals a day may suffice for some, while others prefer five or six “mini meals” or snacks. If an irregular appetite is the issue causing you to skip meals, try eating smaller, more frequent meals throughout the day. If you find that time is the problem, plan your meals and snacks in advance (for example, the night before) and keep plenty of portable snacks on hand (such as granola bars, apples, oranges, and trail mix).

Not-So-Healthy Habit #3: Eating While Distracted

Similar to when an individual eats too quickly, eating while distracted may interfere with the body’s ability to signal satiety to the brain, thus increasing the odds of overeating. If you aren’t focusing on what you are eating and how you feel while you are eating, you might not recognize when you’ve had enough.

THE FIX: The next time you’re eating a snack or meal, be sure to sit down in a quiet, comfortable setting and unplug from all distractions such as your cell phone, computer, or TV.

Not-So-Healthy Habit #4: Over-restricting Intake

Over-restricting your intake can also lead to overeating. For many people, the idea of not being able to have something only makes them want it more. The same is true with food. Restricting certain food groups can also restrict certain nutrients that your body needs to function properly. For example, when an individual aims to restrict all carbohydrates, they are also restricting the good components of carbohydrates, such as fiber, vitamins, and minerals.

THE FIX: Instead of banishing the foods you love and depriving yourself of them, try allowing yourself to have them more frequently—just in moderation. For example, if you’re someone who finds yourself swearing to never eat ice cream again at the top of every week, only to find yourself indulging in an entire pint by Friday, try allowing yourself a small bowl or serving of ice cream several times each week to satisfy your cravings.

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If you’re working on practicing healthy eating, try to be mindful about your eating habits, plan ahead, and give yourself some grace.

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

February is Heart Health Month! Heart disease is the leading cause of death for both men and women. One of the most important things you can do to increase your heart health and decrease your risk for heart disease is to take a look at your diet. Are you eating the foods that are good for your heart and sparingly consuming the foods that aren’t?

Here are five questions to ask yourself about your diet.

• How much sodium are you eating? Hypertension or high blood pressure is a major risk factor for heart disease. One of the best ways to decrease your blood pressure or to prevent high blood pressure is to watch the amount of sodium in your diet. It's in everything these days. However, it is not in fresh foods such as fruits and vegetables, and lean meats. The worst foods are those that are typically processed and packaged, and food when you are dining out. When grocery shopping, try to stay on the outside aisles of the store and avoid purchasing a lot of items down the center aisles. This tends to be the area where the higher-sodium foods are located. Try to decrease how many times you eat out per week. When you do dine out, be sure to drink plenty of water to help flush out the excess that is bound to be in your food.
• Are you choosing low-fat animal protein sources? Saturated fat is the fat that is found in animal products and is directly linked to elevated cholesterol and increasing the risk for heart disease. Most individuals get their protein from meat, resulting in high saturated fat consumption. The best way to watch the amount you are taking in is to choose lower-fat protein sources such as those from fish that is grilled or baked, white-meat chicken and turkey without skin, center cuts of pork, and lean cuts of red meat such as filet or sirloin.
• Are you eating fruits and veggies with every meal? Prepare them any way you like, and shoot for a few portions at each meal. Toss fruit into your oatmeal or yogurt and add veggies to your eggs at breakfast. At lunchtime it’s easy to grab a veggie as your side to your sandwich. Fruit is an easy and portable snack any time of day, and half of your plate should be covered with vegetables at dinner! These nutrient powerhouses are loaded with fiber. Fiber helps to decrease the cholesterol in your body, which can be very heart protective.
• Where are the high-fiber carbohydrates? Carbohydrates have gotten a bad rap in recent years, mainly due to the increased intake of highly processed and unnatural carbohydrate sources. Carbs are important 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) and so is choosing the kind of carbohydrate. Choose whole grains, beans, lentils, and fruits that are unprocessed the majority of the time.
• Are you eating the right kinds of fat? Fat in your diet is important; however, the type of fat you are choosing is key. Remember that animal fat is the not-good-for-your-heart fat, along with foods that are packaged to have a long shelf life and those that are deep fried. The good fats are those from vegetable sources such as nuts, olive oil, avocado, and fatty fish like salmon. Choose these types of fat the majority of the time, being aware of portion sizes though, since they carry a lot of calories with them also.

If you have a family history of heart disease, you should definitely be asking yourself these five questions and working toward healthy eating habits. Take time this month to reflect on your heart health, decrease your sodium intake, and increase your fiber and good-for-you fats!

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