NIFS Healthy Living Blog

Roughly how many hours of sleep would you say that you average per night? Six hours? Ten hours? Now think about your fitness goals and the results you want to see from exercising. Are you where you would like to be, or are you on pace to get to where you would like to be? You can be doing everything correctly from the exercises that you perform, nutrition and supplementation, stress reduction, whatever it may be, and you aren’t quite getting the results you’re looking for.

The Stages of Sleep

What if I told you that the amount of sleep that you get in a night correlates to your recovery from exercise? In most cases, it is recommended that you get at least eight hours of sleep per night. This can vary depending on factors such as exercise intensity, frequency, and even your age, however. For the purpose of recovery, let’s stick with that eight-hour recommendation. Why is that the recommendation? There are four stages of sleep that cycle throughout the night. There is N1, N2, N3, and REM. Reaching N3 is essential for recovery, and it is important that your body spend enough time in N3 while the sleep stages are cycling. During this N3 stage of sleep, the body releases hormones that are essential for recovery at night. One of the hormones being released is Human Growth Hormone (HGH). HGH is essential because it acts on many tissues in the body, muscle tissue being the big one, and it helps promote healing and recovery. HGH also helps raise other hormones in the body that are essential to recovery such as Insulin-Like Growth Factor (IGF-1).

How Do You Know Whether You Are Getting N3 Sleep?

As I have said, these sleep stages are constantly cycling throughout the night. Have you ever had multiple dreams in a night? That likely means that you reached REM sleep at least twice that night, which is great because your body got enough time in a deep sleep state and enough time in that N3 stage. Back to that eight-hour recommendation. Although this can vary slightly, it has been found that sleeping eight hours allows the body to go through two to four sleep cycles on average, therefore giving the body enough time in N3 and enough time for the essential hormones to be released.

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

So, if you’re like me and have been scrolling through the various social media outlets out there, you might have been seeing an uptick in a very niche fitness trend. Lately it’s all I see on TikTok, and I will admit it is intriguing watching these people on social media freeze their butts off in a cold tub of water. Often, the results are hilarious as people realize how unbearable sitting in a tub full of ice water really is. I mean look at this video and tell me whether you think this looks enjoyable. I think not, but watching these poor people suffer did have the gears turning in my mind about whether there is anything that can come out of subjecting your body to frigid temperatures, and maybe I should be partaking more regularly in these freezing experiences.

Cold Water Therapy Through the Ages

The experience of taking plunges into cold or even freezing water can be traced all the way back to nearly six millennia ago. Ice baths and cold-water immersion have been used for recovery purposes for centuries. Even as far back as 3500 B.C., the ancient Egyptian medical textbook Edwin Smith Papyrus (named for Edwin Smith, who purchased it in 1862), referring to using freezing water as a therapeutic modality. The ancient Greek physician Hippocrates in the 4th century B.C. wrote about the benefits of immersion in his work On Airs, Waters, and Places.

Looking more recently, in the 19th century, researchers looked at immersion to alleviate various ailments. Scottish physician William Cullen began prescribing cold-water therapy for patients with a wide range of symptoms including fever, inflammation, depression, and even insomnia. In the 1960s, D.H. Clark investigated cold-water immersion for post-exercise benefits. Throughout millennia and centuries, there have been numerous accounts of the benefits of immersion, both medicinal and therapeutic. But as with any modality, there is a delicate balance between the risks and the benefits.

What Are the Benefits?

Over time, a lot of work and studying has been done to investigate the benefits of cold plunges and cold-water immersion and a possible therapy for many different symptoms. There are a couple of things to consider when doing ice baths. To start, benefits of cold plunges have been studied thoroughly throughout the past couple centuries, and it has been found to reduce inflammation of sore and aching muscles, help sleep, and limit inflammatory response in the body. Anecdotally, many recreational and professional athletes swear by ice baths to help their bodies and boost their energy levels.

Know the Risks

But there are some key risks to keep in mind before plunging into freezing cold water. The biggest risk is the shock associated with plunging into cold water and the sensation that it “might take your breath away,” but a good way to combat this is focusing on breathing. Also, there is a risk for those with cardiovascular diseases as the cold water will constrict the blood vessels and create a risk for reduced blood flow. All these risks can be serious and should be discussed with a physician prior to cold-water immersion.

Something to Consider

With the introduction of cold temperatures to rehabilitate athletes and non-athletes, the benefits have proven to be significant and is something even the recreational athlete should consider.

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

Trying to figure out the best time to work out can be a difficult decision when attempting to balance a healthy lifestyle with work, a social life, and other hobbies. Let’s look at the various benefits of working out at certain times of the day compared to others. 

Morning Workouts

Let’s start at the beginning of the day, or morning workouts. The first benefit of working out at this time is that you will already have your workout done for the day. This should give you a sense of accomplishment to start the day and invigorate you for the day ahead and should also make you feel good and boost your confidence, knowing that you have gotten your workout in, leaving the rest of the day available for other tasks such as working, relaxing, hobbies, cooking and eating dinner, or hanging out with friends.

Some studies have shown that working out in the morning provides an increased metabolism, which means that you are going to burn more calories throughout the day. Another study showed that you will get better sleep working out in the morning compared to afternoon/evening because of an increased heart rate and body temperature. Yet another study showed that working out in the morning on an empty stomach before breakfast could increase fat burning.

Afternoon or Night Workouts

The next option for working out is an afternoon/night workout. If you have to be at work very early, it can make workouts difficult to do, especially if your work starts before a club is open. Early workouts are also difficult during the winter months when it’s dark in the mornings. So working out in the evening or afternoon has its benefits as well.

One study shows that your body temperature increases throughout the day, which is good for muscle function, strength, enzyme activity, and endurance for performance. Between 2pm and 6pm your body temperature is at its highest point in the day, which means your body is ready to go, which in turn makes it the most effective time of day to work out. Oxygen uptake is faster in the evening, as well, meaning that you use your body’s resources in a more effective way than in the morning. Working out in the morning may take your body longer to warm up the muscles, which will take away time from the workout itself. Your reaction time is at the quickest in the afternoon and evening. Your heart rate and your blood pressure are the lowest, which decreases your chance of injury while improving performance. One study even found that if you worked out in the morning and did the same workout at night, you had better quality of sleep.

So What's the Best Time to Work Out?

Overall, based on the above-referenced studies, there is no evidence that working out at a specific time of day is more beneficial than another. Whenever you work out, doing so is important for living a healthy lifestyle. Try to decide what time is best for your schedule to get a workout in, and then try to stick with a time so that you can be consistent to see even more training gains.

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

Let’s be real: a health journey is not always linear and not always easy. Sometimes it can be overwhelming and mucky. What do you do? Where do you start? What if you backslid and need to get back on track? There is so much to health, right? If you try to fix it all at once, you might become overwhelmed and at a greater risk of failure.

Small Actions That Will Have a Big Impact on Your Health

Start with the things that seem small but make the most impact on your health.In this blog I identify five areas that will give you the biggest results for your efforts. Spoiler alert: none require silly supplements, tummy wraps, or popular diets such as Keto or Paleo.

Get 7–8 hours of sleep each night.

Sleep is our body's cheat code for restoration, rebuilding, and recovery from all of the sources of stress. You can eat all the nutritious foods in the world and exercise for hours, but if you are not sleeping, hormone imbalance starts working against you and halts your physical goals.

Fun Fact: A study at UC San Francisco found that those who sleep less than 5 hours are 4.5 times more likely to develop the common cold compared to those who sleep 7 hours. So hit the hay and keep infection at bay! Your body will thank you later.

Manage stress and mental health.

We all have stress. It’s important to manage the stress instead of using negative coping mechanisms, such as overeating, sleeping all day, isolating ourselves, and falling into the “I can’t change this” trap.

YOU CAN CHANGE THIS. You can get through this, and you can manage the stress in your life. Coping has its place in the health cycle, but ultimately, we want to shift into the “stress management” part of the cycle sooner rather than later. Coping is when we put up with the stress, live with it, and accept that it’s just the way it is (nothing can “lessen” the stress). Managing stress is when we try to lessen the stress by adjusting our thoughts and actions; we find a way to make it better. Examples include music, therapy, exercise, time management, making lists, saying “no,” nature, yoga, meditation, stepping away from toxic relationships, and doing a hobby.

Start dialing in on your nutrition.

What we eat fuels our physical, mental, emotional, and social health. Because of this, nutrition can get a bit complicated sometimes. So, start with small but significant changes and build from there. My suggestion is to start by practicing the 80/20 rule and having a consistent meal pattern.

So what does 80/20 mean? We all know it’s important to eat nutritious, whole foods. But what about those foods we love that aren't necessarily the best for our physical health but are good for our mental and social health (such as sweets, chips, pizza, eating out with friends, holiday food, etc.)? It’s unrealistic to cut these foods and events out of our lives—let’s be real, we have all tried this and failed. It's time to find a balance, one that will still keep you on track for hitting your health and fitness goals.

Here are the #dEATS: 80% of your food intake should be from nutritious, whole foods such as fruits, vegetables, lean proteins, legumes, whole grains, and high-quality dairy (if you’re not lactose intolerant). The other 20% of intake (calorie intake) should be from the foods you love and can't live without, but maybe aren't the greatest for your physical health. Use this 20% when going out with friends once a week, enjoying a sweet treat every other day, or grabbing a small bag of chips to compliment your chicken sandwich.

If you have a calorie goal, track these calories and make them part of your regimen to meet your daily caloric goal. If you do not have a calorie goal, practice portion control. Regardless, be sure to have a consistent meal pattern (3 meals and 2 snacks daily). Remember, there is more to health than just our physical bodies. The two other realms of health are mental and social. Food plays a big role in all three realms that make up health. Therefore, you must have a food plan that meets the needs of all three.

Increase your daily steps or non-exercise activity.

Get up and moving. I know it’s hard to do this, especially for those with desk jobs. But take a 10–15-minute break to walk in place, stretch, and do some deskercise. If you can get out and take a walk with some coworkers during the day or your family at night, do that! This gets your body moving and your metabolism going. You may be surprised at what some extra movement does for your mental and physical health.

Exercise 150–300 minutes per week.

Aside from trying to move throughout your day, plan to exercise 150–300 minutes each week. This exercise should be moderate to high-intensity. Be sure to consult a personal trainer if you are unsure what is best for you. Find something you enjoy and start there.

Incorporate Changes to Your Routine and Then Build on It

These are some starting points. Pick a few and get started. Do not overcomplicate this. No, you do not need a fad diet. No, you do not need a ton of supplements. No, you do not need to overcomplicate the timing of meals or workouts. These BIG FIVE are some of the most important things you can do to improve your health. What you need is to find a routine with all five of these points and build consistency over time. Once these become a part of your everyday life, you can dig deeper into other things, such as supplements, meal timing, and specific exercise movements.

As always, NIFS professionals are here to help! Reach out if you need help implementing any of these big 5 health improvements.

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

Picture this: You’re sitting in the car, in stop-and-go traffic. Your mood is just shot and all you want to do is get home. Now try this: Turn up the volume on your radio and let the music take over your soul!

According to Harvard Health, music is a fundamental attribute of the human species. All cultures, from the most primitive to the most advanced, make music. And thank goodness they do! As humans we sing, hum, make music with our hands by clapping; we sway our bodies or bob our heads back and forth when a catchy beat comes on; and we even dance to celebrate. Music is essentially wired into us by the sound of our heartbeats.

Music for Happiness

As obvious as it sounds, if you are ever in need of an emotional boost, let it be known that it only takes 15 minutes of listening to your favorite tunes to get a natural high. Your brain releases dopamine, a neurotransmitter that leads to increased feelings of happiness, excitement, and joy.

Improved Performance

Scientists have found that when people listen to motivational music, they run faster than those who do not listen to music. The key to enhancing your performance lies in the choice of music that motivates and inspires you to move forward and faster.

Decrease Stress; Increase Health

Sixty percent of illnesses and diseases are caused by stress. To lower your levels of stress means increasing your uptake in music (and other things, but we’re focusing on music right now). Listening to music decreases the levels of cortisol in your body, which counteracts the effects of chronic stress.

During those much-needed breaks from work or even while you are working, play some inspiring, motivating music to help boost your mood and your health.

Sounds of Sleep

Hearing or singing lullabies is known to help children go to sleep. Over 30% of Americans suffer from insomnia. A study showed that listening to classical or relaxing music within an hour of going to bed significantly improves sleep, compared to listening to an audiobook or doing something else before bed.

Motivation Playlist

See how music motivates your fitness professionals at NIFS. We asked Tony, Thomas, Ashley, Lauren, and Tinisi to each name songs that help change their moods, motivate, and help them relax and enjoy the sounds:

• Shipping Up to Boston—Dropkick Murphys
• Stand Up—Ludicrous
• Party Up—DMX
• Lose Control—Missy Elliott
• Seven Nation Army—White Stripes
• Back in Black—AC/DC
• Mo Bamba—Sheck Wes
• 24K Magic—Bruno Mars
• Stronger—Kanye West
• Lose Yourself—Eminem

Can you guess the songs chosen by each fitness pro?

This blog was written by Ashley Duncan, Weight Loss Coordinator. To Learn more about the NIFS bloggers, click here.

These past few weeks have been trying times for not only our families and friends, but also for the athletes we engage with on a daily basis throughout the year. In our position we must stay in a lead-by-example mentality. If we let ourselves go during this time, our athletes will notice and do the exact same thing. This is definitely a time of uncertainty and there are a lot of unknowns. Controlling what we can control on a daily basis is what will help not just us personally, but also those around us, to get through and come out of this on top.

Start by Continuing to Practice Good Morning Habits

It’s easy during this time to sleep in and relax the majority of the day. That’s why it’s essential to keep as close to a normal schedule as you can. There is nothing wrong with sleeping in sometimes, but don’t make a habit of sleeping into the afternoon hours. Keeping a schedule will make it easier to get back into the swing of things once the world starts moving in its true functioning fashion again. Try to continue to start your morning with a well-balanced breakfast. Incorporate meditation or read a book or article. If you are used to working out in the morning, continue to keep that same routine. Read more about these and other healthy habits here.

Lean on Your Coach for Ideas for Working Out

Always remember that NIFS is a phone call, text, or email away to give you ideas for different daily workouts or activities. It’s still our jobs to help you get a quality workout. Not everyone is equipped with a full gym; and if you are, take full advantage. But at this time you might need to be creative, and if you need ideas (such as using objects from around your home as weights), reach out and get the help you need.

Technology is a great tool. Zoom and FaceTiming or videoing your workouts will give you something fun and exciting to do throughout the day.

Nutrition, Nutrition, Nutrition

You can’t out-train a bad diet! If you get off track nutritionally, you’re going to have an extremely hard road trying to get it back once we are able to meet as a group. Don’t let something as simple as nutrition mess up what you work for throughout the year. Keep it a top priority. This is a great time to do research and read more about nutrition and better ways to go about it. Reach out to the Teams Nutritionist to find new recipes and food ideas. 

Learn a New Skill and Have Fun with Your Teammates

Don’t let this time go by without learning something new. Read more books and learn new hobbies. Most important of all, continue learning. There are great podcasts to listen to and daily roundtable discussions to tune into. Keep exercising fun! Invite your teammates to do a Workout of the Day over Zoom or Skype to keep it fresh and fun. It will also hold you and your teams accountable during this pandemic. Daily or weekly challenges are great for continuing team-building.

Embrace the time. Control what you can control. Don’t let this pandemic move you to the back of the bus once we are clear to get back to work.

This blog was written by Jason Quarles, IUPUI Athletic Performance Coach. To learn more about the NIFS bloggers, click here.

There are no definitive right answers on how we are supposed to individually succeed during a pandemic. We all cope, struggle, and win the day in our own ways. We can all feel a little lost and confused at times, and that’s completely normal as we cross bridges into territory we have never experienced in our lives.

This idea makes you wonder, “am I doing this right” and “what should I be doing?” It’s not easy to answer because we are challenged in new ways daily. Sometimes it’s as simple as being motivated to wake up in the morning at your normal time, and other times it’s making sure that all your work is getting completed. Each person has their own daily cup, and filling this cup with what makes the most sense with both work and personal life fulfillment is what should be expected of all of us. This is a form of “putting yourself first.”

In this two-part blog, I cover several topics and ideas that will help you in making better, more healthful decisions.

Keep to a Routine and Manage Your Setup

During this extended home lockdown, we tend to find ourselves with a lot of time on our hands. Work-from-home is being done from makeshift offices, and sometimes we are cutting corners here and there. One area where we can focus our energy for the good is our daily routines. Your daily routine of getting up for the day, eating meals, and exercise should mimic your normal daily routines; however, having your living space and workspace together can be a challenge. Find ways to allow your house to multitask with you. Have a place where you do your work, but also places where you can escape to rest, recover, and breathe.

Lawrence Biscontini, a world-renowned award-winning fitness professional, uses the following acronym to describe how you can promote self-care at your residence.

• H—Your Hearth: This is where you find rest and recovery and refill your energy. Your bedroom sanctuary, free from all distraction and full of purposeful R and R.
• O—Your Outside: How you connect with others and communicate.
• M—Your Mission Control: Your home office and workstation, a place dedicated to getting your work completed. Your workspace is professional.
• E—Eat: Refueling the body with nutritious food, free of social and outside distraction.

Get Better Sleep

The next topic, which is well documented and researched, is sleep habits and how to get better, healthier rest. In past NIFS blog posts by Cara Hartman, Hannah Peters, and several others, we see that sleep is extremely important and seemingly simple to master. However, with all the distractions that can come from lockdown (not to mention our insatiable love for technology), we find it tougher and tougher to get exactly what we need every day. Check out Cara’s blog on sleep habits, explaining what gets you to that bedtime in no time.

Keep Your Cup Full

Focusing on yourself is important. Your daily cup needs to be full enough so that you can do your job, help others, and enjoy life. In part 2 of this blog, I continue and conclude this discussion. Remember, take it one day at a time, taking care of yourself as a priority. Finally, when it comes time to meet again, NIFS and NIFS staff will be ready (we hope you are too!). Take care, and muscleheads rejoice and evolve.

This blog was written by Thomas Livengood, NIFS Health Fitness Instructor and Personal Trainer. To learn more about the NIFS bloggers, click here.

One of the most critical things we do for our health is sleep. Without sufficient sleep, we risk impairing cognitive function, developing chronic diseases and mental disorders, and even an early death.

There’s a lot about sleep that remains a mystery to science, but what is known is that it plays a major role in consolidating memories, cleaning metabolites from the brain, and allowing the nervous, skeletal, and muscular systems to repair themselves. Good sleep is essential for our bodies to thrive, but 30 percent of employed adults have reported 6 or less hours of sleep per night, when the recommended amount is between 7 and 9 hours. Hormones directly involved in the sleep cycle also play a critical role in health, so it’s important to maintain a steady sleep schedule to prevent these hormones from becoming imbalanced. One of the hormones that plays a role in sleep is melatonin, and this blog will focus on its effects on sleep as well as metabolism.

The Physiology of Melatonin

The physiology of melatonin is a complex subject, and research to discover its mechanisms and effects is ongoing. However, I will explain some of the things we know to be true about melatonin and why it may be important for you.

Melatonin is a hormone made in the pineal gland when it gets dark outside. When melatonin levels increase in the bloodstream, you begin to feel less alert and more sleepy. Although a major function of melatonin is to encourage sleep, it has a huge impact on metabolism. Some of the functions are these:

• Regulates energy expenditure.
• Potentiates various actions of insulin.
• Regulates glycemia (blood glucose) and lipidemia (blood lipids).
• Manages circadian synchronization of insulin secretion, synthesis, and action; hepatic (liver) metabolism; white adipose tissue metabolism; and skeletal muscle metabolism.
• Regulates energy flow to and from storages.

That’s a lot of responsibility for one hormone. Whereas a lot of these functions are significant, what’s most important to understand is that melatonin balances energy expenditure by controlling the flow between energy stores. It has a direct impact on the browning of white adipose tissue, which is a way for the body to regulate body weight. This works because the function of brown adipose tissue is heat production by burning large amounts of calories. It also plays a major role in regulating glucose tolerance and insulin sensitivity. When melatonin levels are normal, all of these essential functions can be carried out.

Chronodisruption

Chronodisruption is what occurs when melatonin production is impaired. This can be due to illumination such as lights turned on inside when it’s nighttime, working the night shift, or aging. All of the functions listed above become disrupted and no longer work efficiently. This disorganization can lead to metabolic diseases and obesity.

The best thing to do if you think you may be experiencing chronodisruption is to talk to a doctor. They may encourage you to try melatonin-replacement therapy, because there have been some successes in various research studies, or help you find a healthier sleeping routine.

Top Takeaways About Sleep and Weight Management

Melatonin is a huge contributor to overall health and metabolism. If disrupted, your whole body can feel the consequences. It might seem like the most important thing to do for your health is healthy eating and exercise, but sleep may be at the top of the list. Without adequate sleep, our hormones lose balance, our mental capacity is reduced, and our overall health is negatively impacted.

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

By this point, everyone has heard that exercise is good for health. The fitness industry has been growing significantly over the past decade. As of 2017, there were more than 200,000 health and fitness clubs worldwide, which is up from nearly 130,000 clubs in 2009. Clearly, fitness is becoming a huge part of peoples’ lives. But why are we seeing this massive growth in the industry, and in what ways is it improving health?

The Physical Benefits

The physical benefits of increased activity include the following.

Increased Muscle Mass

A well-known benefit to working out is increased muscle mass. This alone has so many benefits to your health besides the visual appeal that people seek. Muscle is a huge driver for metabolism. In fact, it takes so much energy to maintain muscle mass that having more of it increases metabolism significantly, even at rest.

Improved Bone Health

Most people hit peak bone mass in early adulthood. After we hit our peak, our bone density begins to decline. Several factors go into how much we build before we hit our peak and how fast we fall once over that peak. And of course, exercise is a huge factor in this. Weight-bearing activity that forces you to challenge gravity is huge in preserving or even building bone density by breaking down the bone so it can build back even stronger.

Better Sleep

Exercise can improve sleep quality by expelling built-up energy. Another way sleep improves is the cycle of body temperature brought on by exercise. During activity the temperature increases; once activity has stopped the temperature gradually decreases, causing chemicals to be released that promote drowsiness.

Increased Energy and Stamina

In the short term, exercise increases blood flow throughout the body to improve energy. Over time, exercise causes improvements in cardiovascular health, allowing the heart to pump more oxygen-rich blood throughout the body, therefore increasing energy.

Reduced Cholesterol

When exercise, weight loss, and dietary intervention are combined, the LDL (bad) cholesterol levels decrease while HDL (good) cholesterol levels increase.

Decreased Risk of Chronic Diseases

If you’ve ever heard the phrase “exercise is medicine,” it will be no surprise that exercise actually reduces the risk of chronic diseases. Various things happen in the body to cause this, but the most important is that by getting active, the chances of developing Type 2 Diabetes, some cancers, stroke, heart disease, and more are drastically reduced.

Increased Coordination and Balance

By staying active, people learn how to be more coordinated and balanced. Motor control over movements becomes more natural the more it is practiced, and will translate to real-life scenarios. In the long run, especially through aging, this is beneficial to help prevent falls and the negative consequences, such as fractured bones, that come along with them.

The Mental Benefits

The mental benefits of increased activity include the following.

• Stress relief
• Positive mood
• Improved mental alertness
• Reduced anxiety and depression
• Improved self-esteem
• Increased cognitive function

Most of these improvements occur due to the increased blood flow to the brain, which acts on the hypothalamic-pituitary-adrenal (HPA) axis. This area of the brain interacts with several other regions, including the limbic system, hippocampus, and amygdala, which are correlated with motivation, mood, and responses to stress. Other noted improvements may be explained by providing distraction, improving self-efficacy, and increasing social interaction. Research shows that exercise can improve cognitive function by promoting neuroplasticity. By staying active throughout adulthood and senior years, cognitive decline can be prevented.

Although many mechanisms go into this complicated process, one thing that is known is that the rate of neurogenesis, or the production of new neurons, is greatly increased by exercise. This may be the result of increased blood flow to the brain during exercise, with an abundance of oxygen and nutrients.

Other Benefits

A lot of benefits that come from exercise can be measured or researched. Some benefits are harder to measure but still occur. We learn how to set realistic yet challenging goals, learn the discipline needed to accomplish those goals, and learn more about ourselves. We can gain a better understanding of how much we can push ourselves and improve our mind-body connection.

How Much Should You Work Out?

The current Physical Activity Guidelines for Americans outlines the recommended amount of activity for different age groups. Adults should do at least 150 to 300 minutes of moderate-intensity aerobic exercise, or 75 to 150 minutes of vigorous aerobic exercise a week. Most health benefits can start to be seen at the minimum amount; however more benefits are seen beyond 300 minutes of activity a week. Adults should also do some type of resistance-training exercise at least two days of the week.

At NIFS, we have multiple group fitness classes every day to help you reach your goals and hit the minimum requirements. Check out the group fitness schedule for 30–60-minute classes to help you achieve at least 150 minutes of exercise a week.

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

I don't know  about you but I always struggle the first week of Daylight Saving Time. Studies have shown that the week following springing forward, car accidents increase by 6 percent, and the loss of sleep we experience with the time change can impact our health for weeks or even months. According to Northwestern Medicine, cardiovascular events also increase, with a 24 percent higher incidence of heart attacks the week after the shift to Daylight Saving Time. Keeping all this in mind, it's important to protect your health during this change to your circadian rhythm.

One of the main excuses people give for skipping breakfast is time. Now add in almost an hour of lost sleep, and that week following Daylight Saving could be a week of running late and missing breakfast, or the temptation to stop at the drive-through lane. Instead, here are some quick and easy breakfasts that can be useful for Daylight Saving or anytime throughout the year.

Egg Muffins

Ingredients:

12 eggs
½ tsp seasoned salt
2 to 3 TB diced onion
1 cup cooked diced or crumbled ham, bacon, or sausage
Pepper to taste
¼ tsp garlic powder
¼ cup diced red bell pepper
¼ cup sautéed and diced mushrooms
1 cup shredded sharp cheddar cheese
½ cup shredded baby spinach

Instructions:

1. Preheat oven to 350 degrees.
2. Spray a 12-cup muffin pan with nonstick cooking spray.
3. In a large mixing bowl, beat eggs. Add remaining ingredients and mix together.
4. Scoop ⅓ cup of mixture into each muffin cup. Bake 20–25 minutes or until the center of the muffin is completely cooked.

Baked Apple Cinnamon Steel-Cut Oats

Ingredients:

1 Tbsp butter 
2 cups steel-cut oats 
4 cups boiling water 
2 tsp cinnamon 
3 apples, peeled and diced 
¼ cup brown sugar 
1 tsp salt 
2½ cups milk 

Brown sugar, maple syrup, fruit, nuts (optional toppings)

Instructions:

1. Preheat oven to 375 degrees and grease a 9 x 13-inch pan.
2. Melt butter in skillet and add oats. Stir until lightly toasted.
3. Put oats in a large mixing bowl and pour boiling water over them. Add apples, cinnamon, brown sugar, and salt and stir until combined. Add milk and stir.
4. Pour into prepared dish and bake 50–60 minutes or until browned and set.
5. Stir oatmeal before serving and then add toppings as desired.

Peanut Butter and Banana Smoothie

Ingredients:

2 overripe, frozen large bananas
4–6 TB peanut butter or Pb2 (powdered peanut butter)
1 cup vanilla Greek yogurt
1 cup milk
optional ⅓ cup quick oats or rolled oats

Instructions:

1. Blend the oats until a fine powder forms, then add all remaining ingredients and blend until smooth.
2. Drink immediately, or store in a covered container in the refrigerator if you make the smoothie the night before.

Makes 2 servings.

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