NIFS Healthy Living Blog

Running in the summer can be a pleasantly dangerous experience! As the sun shines and temperatures rise, the risk of heat-related illnesses increases. Listening to your body and adhering to the following recommendations will not only help prevent heat-related illnesses but make summer running an enjoyable experience!

1. Timing and Planning

The coolest parts of the day tend to be mornings and evenings. If you are planning to run, be proactive and look ahead at the weather forecast. Planning your runs at these times of day will limit the risk of excessive heat exposure. If you must run in the heat of the day, plan a mostly shaded route to limit sun exposure.

2. Find Your Happy Pace

Running in the heat naturally puts more strain on your body leading to increased heart rate. In many cases, runners are unable to sustain their regular paces in hotter conditions. If this occurs, settle into a slower pace that feels comfortable and sustainable to you.

3. Hydration & Electrolytes

Hydration is key in summer running. Increased sweat is associated with increased temperatures. Drinking an adequate amount of water before, during, and after your run is crucial in preventing dehydration. I would recommend drinking at least ½ your body weight in ounces of water to ensure proper hydration. Electrolytes are essential nutrients our body expels in the form of sweat. Consuming an electrolyte drink, banana, or salty snack after a run can help replenish the contents lost in sweat.

4. Listen To Your Body

Knowing and recognizing the signs of heat illness are important when embarking on summer runs. Symptoms of heat exhaustion include dizziness, headache, nausea, and weakness. If these symptoms occur, find the quickest way to cool off immediately. Symptoms of heat stroke include high body temperature, rapid pulse, and confusion. If these symptoms occur, seek medical attention immediately.

With the right approach, running in the summer can be a safe and enjoyable experience! Make sure to check the weather, plan runs during cooler times of day, adjust your pace, and recognize the signs of heat illness to ensure safety during these warmer months. Stay cool, and happy running!

Summer brings longer days and plenty of sunshine, perfect for outdoor activities and adventures. However, the heat can also lead to dehydration. Here are some essential hydration tips to keep you cool and refreshed all summer long:

1. Drink Plenty of Water - during the hot summer months, especially when engaging in physical activity it's important to increase your water intake. Strive for at least 8 glasses of water daily. Carry a reusable water bottle throughout the day to remind yourself to hydrate.

2. Eat Hydrating Foods - incorporate fruits and vegetables into your diet that are rich with water such as cucumbers, watermelon, strawberries, and oranges. These foods not only provide hydration but are also provide essential vitamins and minerals.
  
3. Infuse Your Water - water can be boring, add flavor by infusing with fresh fruits, herbs, or vegetables. Combinations like lemon and mint, or cucumber and lime make for great flavors. Make a pitcher to have on hand and fill your glass throughout the day to stay hydrated.

4. Monitor Your Urine Color - light yellow to clear urine will typically indicate proper hydration. If you notice a darker color, that's a good indication you need to increase your water intake. 
  
5. Avoid Excessive Caffeine and Alcohol - limit your intake of caffeine and alcohol during extreme temperatures. If you do choose to consume these beverages, be sure to create balance and drink water as well. 
   
6. Drink Electrolyte-Rich Beverages - when exercising or exerting energy you lose electrolytes. Incorporate coconut water or sports drinks to replace lost electrolytes. Be mindful of your choices as some options contain more sugar than others, opt for choices with lower sugar levels.
 
7. Schedule Outdoor Activities Wisely - plan accordingly when heading outdoors. Early mornings or late afternoon might be the best options to avoid that mid-day heat! If you are outdoors, be sure to take frequent breaks, seek shade and have your water on hand.
 
8. Wear Lightweight, Breathable Clothing - your clothing choices can help keep you cool in the heat. Choose breathable fabrics like cotton to help allow your skin to breathe. Wearing sunglasses and a wide-brimmed hat can help provide you relief from the sun and reduce risk of overheating.

9. Listen to Your Body - don't wait until you are thirsty to drink water. Listen to your body and pay attention to the signs of dehydration such as dizziness, headache, fatigue and dry mouth. If you experience any of these take steps to rehydrate.

10. Stay Cool Indoors - take cool showers to help lower your body temperature if you start to feel overheated. Cool off in air conditioning or with a fan, especially on excessively hot days. 

These tips can help you enjoy a fun and active summer while staying hydrated. Remember, hydration is key to keeping your body functioning properly, especially in the heat. 

Summer is the perfect time to rejuvenate not only your spirit but also your diet. The warmer months bring an abundance of fresh produce, longer days, and a general sense of renewal, making it an ideal time to experiment with new nutritional habits. Here’s how you can make the most of summer by trying new things in your diet.

1. Explore Local Farmers' Markets – One of the best ways to dive into new nutritional habits is by visiting local farmers' markets. These markets offer a wide variety of fresh, seasonal produce that you might not find in regular grocery stores. Trying out new fruits and vegetables can help you incorporate different nutrients into your diet, enhance your meals with vibrant flavors, and support local agriculture.

• Try something unfamiliar: Pick up a fruit or vegetable you've never tried before, like starfruit, or purple carrots.
• Ask for advice: Farmers are often happy to share cooking tips and recipes for their produce.

2. Incorporate Plant-Based Meals – Summer is a fantastic time to incorporate more plant-based meals into your diet. With an abundance of fresh vegetables and fruits available, creating delicious, plant-based dishes can be easier and satisfying.

• Grilled Veggie Skewers: Combine colorful bell peppers, zucchini, cherry tomatoes, and mushrooms on skewers and grill them for a tasty, nutrient-packed meal.
• Smoothie Bowls: Blend frozen berries, bananas, and spinach with a splash of almond milk, and top with granola, chia seeds, and fresh fruit.

3. Hydrate with Natural Beverages – Staying hydrated is crucial during the hot summer months. Instead of reaching for sugary sodas or artificially flavored drinks, try hydrating with natural beverages.

• Infused Water: Add slices of cucumber, lemon, mint, or berries to a jug of water for a refreshing twist.
• Herbal Iced Teas: Brew herbal teas like hibiscus, peppermint, or chamomile and serve them chilled with a touch of honey or a squeeze of fresh citrus.

4. Experiment with Global Cuisines – Summer is a wonderful time to broaden your culinary horizons by exploring global cuisines. Many cultures emphasize fresh, seasonal ingredients and bold flavors, which can add excitement to your meals.

• Mediterranean Diet: Emphasize fruits, vegetables, whole grains, and healthy fats. Try dishes like Greek salads, hummus, and grilled fish.
• Asian-Inspired Meals: Incorporate stir fry, sushi, and noodle salads with plenty of fresh veggies and lean proteins.

5. Grow Your Own Produce – If you have space, consider starting a small garden. Growing your own herbs, fruits, and vegetables can be incredibly rewarding and ensures you have fresh, organic produce at your fingertips.

• Herb Garden: Even a small windowsill can support a thriving herb garden with basil, parsley, cilantro, and mint.
• Vegetable Patch: Tomatoes, cucumbers, and peppers are relatively easy to grow and do well in summer gardens.

6. Mindful Eating Outdoors – Take advantage of the beautiful weather by enjoying meals outside. Mindful eating, where you focus on the taste, texture, and experience of eating, can enhance your relationship with food and improve digestion.

• Picnics in the Park: Pack a healthy picnic with whole-grain sandwiches, fresh fruit, and vegetable sticks.
• Al Fresco Dining: Set up a dining area on your patio or balcony and enjoy meals with family and friends in the open air.

7. Make Healthy Frozen Treats - Beat the heat with homemade frozen treats that are both delicious and nutritious.

• Fruit Popsicles: Blend fresh fruit with a bit of juice or yogurt, pour into molds, and freeze.
• Frozen Yogurt Bites: Dollop a spoonful of yogurt on a baking sheet, top with berries and a drizzle of honey, and freeze for a quick, healthy snack.

Summer offers a unique opportunity to refresh your diet and embrace new nutritional habits. By exploring local markets, incorporating plant-based meals, hydrating with natural beverages, experimenting with global cuisines, growing your own produce, practicing mindful eating, and indulging in healthy frozen treats, you can enhance your overall health and enjoy the season to its fullest. So, step out of your comfort zone and make this summer a delicious and nutritious adventure!

Learn how to build new, healthier habits whether you're trying to lose weight, manage a health issue, or just feel better. Click below to connect with a qualified nutrition coach who can give you the support and guidance you need to achieve your goals.

As we head into late summer, balancing a busy schedule with healthy eating can be difficult. Here are three quick and easy dinner recipes you can make in less than 30 minutes, giving you more time for fun summer activities! 

Shrimp Sushi Bowl

Servings: 4

5 TB light mayonnaise
2 tsp red curry paste
10 ounces (2 standard packages) frozen riced cauliflower
3 TB sesame oil 
1½ lbs uncooked shrimp, peeled and deveined 
2 garlic cloves, minced
1 tsp salt 
1 medium ripe avocado, seeded, peeled, and sliced 
1 medium cucumber, sliced
½ cup julienned carrots 
2 green onions, thinly sliced
1 lime, sliced into wedges 

1. In a small bowl, mix mayonnaise and red curry paste.
2. Prepare riced cauliflower according to package directions.
3. In a large skillet, heat oil over medium heat. Add shrimp and cook until pink, or about 5–7 minutes. Add garlic and salt and cook for 1 additional minute. Remove from heat. 
4. Divide cauliflower among 4 bowls. Top each bowl with shrimp, avocado, cucumber, carrot, and green onion. Drizzle each bowl with curry mayonnaise mixture and garnish with lime.

Nutrition Facts: 377 calories, 22g total fat (3.5g saturated fat), 14g carbohydrate (5g fiber, 4g sugar) and 32g protein.

Grilled Zucchini Hummus Wrap (Vegan)

Servings: 2

1 zucchini, sliced 
Salt and pepper, to taste 
1 TB olive oil 
1 medium tomato, sliced (or 1 handful cherry tomatoes)
⅛ cup sliced red onion
1 cup kale
2 slices white cheddar cheese 
2 large tortillas 
4 tablespoons hummus (any flavor)

1. Heat a skillet over medium heat. 
2. Toss zucchini in olive oil and sprinkle with salt and pepper. Add to skillet and cook for 3 minutes before flipping and cooking for an additional 2 minutes. 
3. Remove zucchini from skillet and reduce heat to low. Heat tortillas one at a time in skillet for 1 minute each. 
4. Remove tortillas from skillet and assemble wraps with sliced zucchini, tomato, onion, kale, 1 slice of cheese, and 2 TB hummus. Wrap tightly and serve. 

Nutrition Facts: 366 calories, 20g total fat (6g saturated fat), 660mg sodium, 38g carbohydrates (7.5g fiber, 6g sugar), and 13.5g protein. 

Chicken and Cucumber Lettuce Wraps with a Simple Peanut Sauce 

Servings: 4 (2 lettuce wraps per serving) 

¼ cup creamy peanut butter 
2 TB low-sodium soy sauce 
2 TB honey 
2 TB water 
2 tsp toasted sesame oil 
2 tsp olive oil 
3 scallions, sliced (separate whites and greens) 
1 Serrano pepper, seeded and minced 
1 TB minced fresh ginger 
2 tsp minced fresh garlic 
16 ounces ground chicken breast 
1 cup diced jicama 
16 Bibb lettuce leaves 
1 cup cooked brown rice 
½ medium English cucumber, thinly sliced 
½ cup fresh cilantro 
lime wedges, for serving

1. Whisk peanut butter, soy sauce, honey, water, and sesame oil in a small bowl. 
2. In a large nonstick skillet, heat olive oil over medium heat. Add scallion whites, Serrano pepper, ginger, and garlic and cook until slightly soft, or about 2 minutes. Add chicken and cook until cooked through, about 3–4 minutes. 
3. Add the peanut sauce to the chicken mixture and cook until sauce has thickened, about 3 minutes. Remove from heat and stir in jicama and scallion greens. 
4. Prepare lettuce wraps by dividing rice, chicken mixture, cucumber, and cilantro among the each lettuce leaves. Serve with lime wedge garnish. 
5. Nutrition Facts (per 2 lettuce wraps with sauce): 495 calories, 19g fat (4g saturated fat), 400mg sodium, 39g carbohydrates (6.5g fiber, 14g total sugar, 8.5g added sugar), 44g protein. 

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

Vacation is supposed to be fun, enjoyable, and relaxing. When it comes to weight loss attempts or making healthy choices in general, however, traveling can be a challenge. Here are some of our RD’s best tips for healthy eating when traveling or on vacation.

• Pack your own snacks. If you’re road-tripping, instead of stopping at gas stations, convenience stores, or fast-food restaurants, pack a cooler with healthier alternatives, such as fresh fruit, washed and ready-to-eat veggies (carrots, cucumbers, celery, etc.), homemade sandwiches, protein and/or high-fiber granola bars, or single-serving yogurt cups or cheese sticks.
• Eat at home. If your vacation home or hotel has kitchen access, be sure to make use of it! Instead of eating out for each meal, which is not only expensive but also typically provides more calories, fat, and sodium, try preparing something for yourself at home.
• Move more. If possible, incorporate physical activity into your trip. No, this doesn’t mean you have to get a weeklong gym membership for your vacation; rather, spend time walking along the beach, riding bikes, or participating in another physical activity. If you’ll be on the road, be sure to walk around or stretch when you stop to rest.
• Stay hydrated. Bring a refillable water bottle with you on your trip to save money and stay hydrated, especially if you’re traveling somewhere with a lot of sun or high temperatures.
• Be mindful. Vacation shouldn’t be an excuse to overdo it, however; you should still enjoy yourself! Instead of indulging at each opportunity, perhaps limit yourself to indulging in a special or sweet treat just once a day.
  
  

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

We all know it’s essential to stay hydrated in the summer, and that the best way to do so is by drinking plenty of water. But is there a certain type of water, such as “alkaline” water, that offers better hydration? Here’s what our Registered Dietitian has to say.

Alkaline vs. Acid

Alkaline water is typically fortified with small amounts of “alkalizing” minerals such as calcium, magnesium, potassium, and/or sodium in order to increase its pH, making it less acidic. The pH scale is used to specify the acidity or basicity (alkalinity) of a water-based solution. The pH scale ranges from 0, highly acidic, to 14, highly basic. For perspective, some everyday liquids and their respective pHs include

• battery acid (pH = 0)
• tomato juice (pH = 4)
• baking soda (pH = 9)
• bleach (pH = 13)

Pure water has a pH of 7, alkaline water typically has a pH of 8 or 9.

The Hypothesis

Some individuals hypothesize that drinking water with a higher pH than that of the body’s blood (between 7.35 and 7.45 for healthy individuals) can help decrease acidity in the body by raising its overall pH. However, the pH of the body is tightly regulated by our kidneys and lungs, and excessive acid buildup is unlikely, unless an underlying health condition is present, such as kidney or respiratory failure, severe infection, uncontrolled diabetes, or physical muscle trauma. Even in cases such as these, a lot more would need to be done than drinking water with a slightly higher pH than that of the body. With a pH of closer to 2–3, stomach acid likely neutralizes the water immediately, regardless of how high its pH is. And even if the extra “alkaline” in alkaline water was able to make it into our bloodstream, it would quickly be filtered by our kidneys and removed from the body by way of our urine.

Is It Safe?

Overall, alkaline water is still water; therefore, it is generally safe for consumption and serves its main purpose: to hydrate you. However, any out-of-the-ordinary health benefits boasted on the label are likely just a marketing tactic. Nevertheless, alkaline water is a great choice for hydration, especially when compared to sugary, high-calorie beverages such as soda, sugary sports drinks, and/or juice. Be sure to stay hydrated this summer by drinking plenty of water—alkaline or not!

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

It is estimated that there are almost 48 million cases of foodborne illness/food poisoning in the United States each year (source: https://www.foodsafety.gov/food-poisoning). Of these cases, around 128,000 individuals are hospitalized and about 3,000 deaths occur. Rates of foodborne illness are higher during the summer months, as they are often warmer and more humid—the ideal environment for bacterial growth. In addition, many people participate in outdoor food-related activities, such as picnics, barbeques, and campsites, where the typical safety controls of a kitchen, such as refrigeration, cooling, and running water, are not always available

Keep reading to learn about the common causes of food poisoning, their symptoms, and steps you can take to protect your food this summer.

Common Food Poisoning Culprits and Their Symptoms

The onset time of the signs and symptoms of food poisoning depend on the type of virus, bacteria, or other pathogen you were exposed to and the symptoms can range from mild to severe. Some of the most common food borne illness causing pathogens and their symptoms include the following.

Salmonella

Symptom onset: 6 hours to 6 days after exposure.

Signs and symptoms: Diarrhea, fever, stomach cramps, vomiting.

Food sources: Raw or undercooked poultry and meat; eggs, unpasteurized (raw) milk and juices; raw fruits and vegetables.

Staphylococcous aureus (Staph)

Symptom onset: 30 minutes to 8 hours after exposure.

Signs and symptoms: nausea, vomiting, stomach cramping.

Food sources: Foods that are not cooked after handling (sliced meats, pudding, sandwiches, etc.).

Clostridium Perfringens

Symptom onset: 6 to 24 hours after exposure.

Signs and symptoms: Diarrhea and stomach cramps (vomiting and fever are uncommon).

Food sources: Beef, poultry, gravies, dried and/or precooked foods.

Norovirus

Symptom onset: 12 to 48 hours after exposure.

Signs and symptoms: Diarrhea, nausea, stomach pain, vomiting.

Food sources: Leafy greens, fresh fruit, shellfish, unsafe water.

Clostridium Botulism

Symptom onset: 18 to 36 hours after exposure.

Signs and symptoms: Double/blurry vision, drooping eyelids, slurred speech, muscle weakness.

Food sources: improperly canned or fermented foods.

Escherichia Coli (E Coli)

Symptom onset: 3 to 4 days after exposure.

Signs and symptoms: Severe stomach cramping, vomiting, diarrhea (sometimes bloody).

Food sources: Raw or undercooked ground beef, unpasteurized (raw) milk and juices, raw vegetables (sprouts, lettuce), unsafe water.

Listeria

Symptom onset: 1 to 4 weeks after exposure.

Signs and symptoms: headache, stiff neck, fever, muscle aches.

Food sources: Soft cheeses, raw sprouts, fresh melon, hot dogs, and other deli meats.

Individuals at Increased Risk for Foodborne Illness

People who are most at risk include the following:

• Pregnant women and infants.
• Children younger than 5 years old.
• Elderly (> 65 years of age).
• Immunocompromised (cancer, HIV/AIDS, autoimmune diseases, etc.)

6 Steps for Practicing Food Safety This Summer

Follow these tips to avoid food poisoning at your summer gatherings.

Wash Your Hands

Always wash your hands with warm, soapy water for at least 20 seconds before, during, and after food preparation and handling. Be sure to dry your hands completely after washing using a clean towel. If you don’t have running water or access to safe water, be sure to bring wet disposable wipes, paper towels, and surface disinfectant for cleaning hands, cooking surfaces, and utensils.

Keep Cutting Boards and Utensils Clean

Use separate cutting boards, serving dishes and other utensils (tongs, spatulas, etc) for cooked and raw foods. Be sure to thoroughly wash all items that come into contact with raw food with warm soapy water prior to reuse.

Get a New Plate After Handling Raw Meats

Never serve cooked foods on the same plate or platter that once held raw meat, poultry, or fish to avoid cross-contamination.

Thaw in the Refrigerator

Thaw food in the refrigerator rather than at room temperature or on the counter.

Cook to Safe Internal Temperatures

Use a food thermometer to ensure the food reaches safe internal temperatures:

• Beef, pork, lamb, veal (steaks, roasts, chops, etc.): 145F
• Ground meats (hamburgers, etc.): 160F
• Whole and ground poultry (chicken, turkey): 165F

Don't Leave Food Out

Refrigerate leftovers within 2 hours after cooking. If outdoor temperatures exceed 90F, refrigerate perishable foods within 1 hour. Keep your refrigerator below 40F.

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

Summer is perfect for being active outdoors and grilling some healthy items for cookouts. Getting together with family and friends is a wonderful way to spend a weekend afternoon and evening. Unfortunately, some barbecues can turn into really unhealthy meals quickly. Here are some simple tips to ensure you keep up healthy eating while enjoying a cookout.

• Better your burger. Consider topping your burger with fresh and flavorful veggies such as onions and tomatoes versus higher-fat options like mayonnaise and cheese. Also, grab a whole-wheat bun to increase the fiber, or a sandwich thin to keep calories lower. Seek out lower-fat ground beef to make your burgers, such as Laura’s Lean Beef, or grab a turkey burger or a plant-based burger to grill. 
• Select sides wisely. Coleslaw, potato salad, and macaroni salad are typical staples of most cookouts. However, these mayonnaise-based options are loaded with fat and calories that aren’t necessarily the best for a balanced plate. Choose a serving the size of a tennis ball to keep portions in check, or choose oil-and-vinegar or yogurt-based dishes if available. 
• Fill up on fruit. This time of year is full of almost every fruit in its peak season. Load up on filling berries, cherries, and melons. Make a giant fruit salad or kabobs, or toss some peaches or pineapple on the grill and top with nonfat vanilla yogurt. If fruit pies are on the menu for dessert, choose the option with a bottom crust only and stick to one slice!
• Don’t forget the veggies. A lot of times veggies are completely forgotten at a barbecue, but these can be super tasty and easy to fix when done on the grill. Zucchini, squash, eggplant, mushrooms, and peppers are great on the grill and can easily be made into fun kabobs. Corn on the cob is technically a starchy vegetable, but it’s still a vegetable! Just be cautious with the amount of butter and salt that you load on top of it. Instead, try grilling it in foil with a touch of olive oil and squeeze a lime on it before eating. You won’t even miss the butter and salt!
• Be careful not to burn your meat. Two compounds found in charred and overcooked meats are known carcinogens. Always make sure to clean your grill to get rid of preexisting charred food bits before you start grilling, or grill on top of foil or a grill mat. Another great idea is to marinate your meats before throwing them on the grill. Not only will it increase the flavor, but it can reduce the presence of the carcinogens. Grab a meat thermometer and make sure beef, pork, fish, veal, and lamb reach 145 degrees and poultry reaches 165 degrees.
• When you are finished, go play. Challenge the kids to a game of cornhole or horseshoes. Start tossing the ball around or choose another outdoor game. The point is to not just to jump around and “burn off” dinner, but to get up and moving and away from the tempting chips and other snacks!
  

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

Did you know the human body is composed of about 50 to 60 percent water? Throughout the day, your body uses and loses fluid by way of natural body processes such as sweating, breathing, creating saliva, making and excreting urine, and having bowel movements. Losing more water than you consume can quickly lead to dehydration, which typically presents as excess thirst, headache, dizziness, weakness, digestion problems, and/or nausea. These symptoms typically resolve once you rehydrate your body.

How Much Water Do I Need Each Day?

The amount of water needed each day is different for everyone and varies depending on your age, gender, weight and height, activity level, and health status. For example, women who are pregnant or breastfeeding or those with chronic diarrhea often have increased fluid needs, while some individuals, such as those with kidney disease or congestive heart failure, may need less. Consuming alcohol and caffeine may also increase fluid excretion, thus requiring an increase in fluid intake.

There is no one-size-fits-all approach to hydration because you can achieve normal hydration status with a wide range of total water intake. Total water intake includes plain drinking water, water in beverages, and water that is found in food sources, such as in watermelon or cucumbers. On average, close to 20 percent of total fluid intake comes from food sources.

Instead of an established recommended intake level for water consumption, an Adequate Intake level for total water was set to prevent dehydration and its side effects. The Adequate Intake for total water for adult men and women is 3.7 liters and 2.7 liters each day, respectively. However, water consumption below the adequate intake doesn’t automatically put you at risk for dehydration. A good rule of thumb is to consume HALF of your body weight in OUNCES of water. For example, an individual who weighs 150 pounds should aim to consume 75 ounces of water each day (150 pounds / 2 = 75 ounces).

For more individualized fluid recommendations, please speak to your physician or a registered dietitian (RD/RDN).

How Do I Know If I’m Drinking Enough?

The simplest way to determine your hydration status is by looking at the color of your urine. Pale urine is typically indicative of proper hydration and gets darker the less hydrated you become. It is possible to consume too much water, so if you’re urinating frequently or your urine is clear, you may be drinking too much.

Suggestions for Staying Hydrated

Here are some tips for increasing your fluid intake.

• Purchase a reusable water bottle.
• Opt for water rather than soda and/or sugary drinks.
• Wear clothing that is made of moisture-wicking material and fits loosely, to help you keep cool.
• Bored of water? Add fruit to still or sparkling water. Try out some of these suggestions: Mint, lemon, and strawberry slices; cucumber and melon slices; orange and lime slices; apple slices and cinnamon sticks; cranberry and orange slices; orange slices and cloves; pineapple slices and raspberries.
• Consume foods with a high water content such as watermelon and cantaloupe; strawberries; grapes; lettuce, cabbage and spinach; celery and carrots.

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

We have all heard the old sayings about fresh air and how it affects your well-being. It usually comes in the form of sage advice and sounds like something you can take with a grain of salt, but is there truth to this advice? There are times in our lives when we might not even see the sun, whether it’s because of our careers, lifestyles, or by choice. Although these reasons may have validity, there is some very good research that supports outdoor activities as a viable way to improve your overall health.

Are You Making the Most of Your Time Outside?

Of course you go outside as part of your daily routine, but are you making the most of your time outside? How can you make that time more productive? The reasons for going outside are numerous, whether it be for work, hobbies, recreation, exercise, or relaxation.

Health Benefits of Being Outside

During the daytime, sunlight can have some positive impacts on your body such as Vitamin D activation (and its wide range of benefits, like helping with everything from osteoporosis to decreasing depression). Researchers at Harvard University have laid out five important health benefits from being outdoors:

• Vitamin D enhancement: Benefits include disease-fighting properties, weight-management properties, and mental wellness properties.
• Opportunities to exercise: Being outdoors allows for a higher probability for physical activity and putting your body into movement.
• Mood enhancement: Light and fresh air have been shown to improve your mood. Smiling more also doesn’t hurt!
• Concentration and focus: Fresh air has also been shown to help individuals living with ADHD.
• Healing: Some studies have shown that individuals who had surgery or were experiencing pain had a less stressful experience when exposed to sunlight and fresh air.

How to Get Outside More

There are many opportunities to immerse yourself in outdoor activity. Simply going outdoors for a walk around the block is a great way to get the ball rolling. As you grow your outdoor experiences, you can branch off toward the many facets of wellness and fitness. A bootcamp workout with friends, reading a book by the canal, and walking your dog are just a few of the activities waiting for you outdoors. Don’t limit it to yourself; include others and inspire them to go outdoors with you.

As the summer continues, being outdoors becomes a highlight of the day. At NIFS, going outdoors to exercise could not be simpler, especially with the abundance of space and scenery at your fingertips. Several classes offered at NIFS, including NIFS Bootcamp, take advantage of open space near and around the facility. For more information about NIFS and exercise opportunities, please feel free to reach us at fitness@nifs.org or through our social media.

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