NIFS Healthy Living Blog

There’s always an assumption that fitness professionals work out 2 hours a day, 7 days a week. They eat healthy all day long and never have any junk food. Basically people think that we are perfect and never make mistakes. I have been in the health and fitness industry for more than 10 years now and I can honestly say that couldn’t be further from the truth.

Now, before anyone thinks I’m ratting out other trainers or telling you all we don’t practice what we preach, let me explain.

We Are Actually Humans, Too!

I know it’s hard to believe, but we are human; we make mistakes, we have cheat days, we indulge a little, and we even skip workouts from time to time.

Take a look at a conversation I had with one of our trainers at NIFS:

Ashley: How often do you work out?

Lauren: About 5 days a week.

Ashley: How long do you work out for?

Lauren: Anywhere from 30 to 90 minutes. If it’s conditioning, it’s much less.

Ashley: Do you have cheat days? Exercise or nutrition?

Lauren: I try to have cheat meals or situations. I try not to have it be the whole day. In the past, I would have cheat days, but they would turn into a stream of days. So I basically try to allow myself to have something sweet occasionally, so that I don’t fall way off the rail. And there are days where I fail at that, but that’s the goal.

We Aren’t Perfect in the Kitchen

I know this might come as a shock to some of you, but the truth of the matter is, we aren’t perfect when we eat, either. As if the world and our lives aren’t filled with striving for perfection as it is, why would we want to make the kitchen another stressful place?

I say all that to tell you this: it’s okay if you have a little extra of something one day. It’s okay if you have that piece of cake when you are celebrating yourself or someone special. It’s okay to have a “cheat meal.” It’s okay to NOT BE PERFECT.

If it happens, don’t beat yourself up about it. Be aware of it; Learn from it; and move on! The next snack, meal, and day will be better because you came out of the previous situation aware and stronger.

Tips for Staying on Track

Consider the following tips to help you take it easy on yourself, but also keep yourself motivated to stay on track.

Use a Planner

If you are someone who needs to stick to a schedule, plan it out. Write down your meals for the week, plan your schedule around when you can work out, and write down the day and time you will be able to work out. Keep on a schedule!

Provide Rationale

Understanding your “WHY” should be your biggest motivator. I encourage you to write down your reasons why you want to eat healthy and exercise, and keep it someplace where you will see it and can refer back to it for a motivational reboot.

Build Accountability

There is strength in numbers! Try creating more accountability. Tell family, friends, or coworkers about your goals. If you’re out to lunch with them, they can help remind you of what your goals are. They may even join in with you, and you will have created a community that’s trying to become healthier!

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We would absolutely love to see you at our fitness center and set up an appointment with you. There are so many tools to assist in your training, nutrition, weight loss, and strength training goals! We aren’t perfect people, but we do have the tools for greatness and want to share them with you.

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

You’ve told yourself that it would just be one “cheat meal,” but the next thing you know that one meal turns into everyday meals and you feel like you have fallen so far off the wagon that there’s no getting back on.

I’m here to tell you that LIFE HAPPENS, and it’s okay occasionally to stray from a healthy lifestyle. What’s important to remember is that the tools to hop back on and get back motivated are right at your fingertips, waiting for you to grab tight.

Here are 7 tips to get back on track and keep moving forward:

1. Don’t take it so personally. You’re not a bad person or destined always to be overweight just because you slip up here and there. Just think of it as a minor setback for a major comeback!
2. Don’t look for a quick fix. You might lose weight this way, but you’re almost sure to gain it back. This has the potential to set up an unhealthy pattern of gaining and losing. Slow and steady wins the race!
3. Find an accountability partner. This can be someone who is just starting out, or starting back over, or an experienced, never-falls-from-the-wagon person. Finding someone who can provide you encouragement for your efforts will help you continue down the right path. Be sure to be upfront and honest with them about your goals and have them check in on you regularly.
4. Plan ahead. We schedule meetings, and hair and nail appointments for ourselves; why not schedule a time out of our busy days where we can exercise? Even planning your meals ahead can help with overeating and you won’t get too hungry throughout the day.
5. Track your food. Keeping an account of exactly what it is you eat throughout the day helps keep you honest and aware. It will help give you insight on your eating habits and where you might need to give a little.
6. Understand you’re not alone. Thinking that you’re the only person in the world who has fallen off the wagon will achieve nothing but negative thoughts and make it even more difficult to get started again. Somewhere, some place, someone is going through the exact same thing you are or they’ve been through it before. You’re not the first person to have to start back over, and you certainly won’t be the last.
7. One day at a time. This tip needs to be bold, underlined, highlighted, and anything else to grab your attention! Taking this journey one day at a time is so critical to your success. All you need to do is try. By doing your best each day, you’ve put together a chunk of how your future will look.

While it might be tough, it is definitely not impossible to get back on track. If you aren’t sure where to start, come in and talk to us. We would love to get you set up with one of our personal trainers, enrolled into a program like our Ramp Up to Weight Loss, or simply design a program for you to follow on your own. Whatever you feel you need, we are right here to help you!

You’ve got this!

This blog was written by Ashley Duncan, CPT, Weight Loss Coordinator. 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.

Losing weight is regularly ranked as one people's top New Year’s resolution. That’s probably why everyone and their mother is on a diet of some sort. One that is trending, and probably one you have heard about, is intermittent fasting. Intermittent fasting has been around for quite some time but has gained popularity over the years. The question is: is intermittent fasting really effective for weight loss? Yes and no. Confused? Let’s dig in.

What Is Intermittent Fasting?

Intermittent fasting (IF) is an eating pattern that focuses on meal timing by cycling fasting and nonfasting periods. The eating pattern specifies timing of intake versus quality of food. Three popular methods of IF include the following:

• The 16/8 method
• Eat–Stop–Eat or Alternate-day fasting
• The 5:2 diet

The 16/8 is the most common and entails 16 hours of fasting followed by an 8-hour eating window.

The Evidence of the Effects of Fasting

Several studies have explored the effect of intermittent fasting on weight loss. A 2019 study observed 332 overweight and obese adults. They compared weight loss and weight maintenance across three groups; week-on-week-off caloric restriction (a common IF method), continuous caloric restriction (the traditional daily calorie deficit), and the 5:2 IF method. Mean weight and fat loss at 12 months were similar across the three groups, and all groups saw significant weight loss.

Another study supported these results. Alternate-day fasting did produce significant weight loss, as did the control group who followed the traditional daily caloric deficit. A systematic review also showed that intermittent fasting (ranging from 3–12 months) produced weight loss as long as participants maintained a caloric deficit.

A common theme among all these weight-loss studies is that all groups, both intermittent fasting groups and traditional calorie-restrictive groups, maintained some type of caloric deficit, meaning they were burning more calories than they were eating (calories in < calories out/burned). So, it wasn’t intermittent fasting that produced the weight loss; it was the caloric deficit. Granted, intermittent fasting was a way some could sustain the caloric deficit. However, others reported more pronounced feelings of hunger when following IF, and some studies had significantly higher dropout rates in the IF groups due to people struggling to follow the method.

The Bottom Line

Weight loss requires a caloric deficit to work successfully. The method in which one obtains this caloric deficit and maintains the caloric deficit will vary. One method, such as IF, may work for one person and not work for another. No weight-loss intervention, IF included, is a one-size-fits-all.

If you are one who naturally fasts (for example, you don’t eat breakfast) or one who needs structure, intermittent fasting may be a solid approach to meeting your caloric deficit. If you are one who binges after a fast or struggles to make it through a fast, intermittent fasting is not for you. Stick with the traditional caloric-deficit approach.

Finding the Weight-Loss Method That Works for You

The biggest thing that goes wrong, at least for weight loss, is failing to make a sustainable plan—one that produces lifestyle changes. If the method for weight loss you are trying is not working for you and is something you can’t stick with, it’s time for a change. If you’re struggling to find your sustainable lifestyle approach, consider seeing a Registered Dietitian.

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

There is no debate that it’s easier to make healthier choices and lose weight in the spring and summer months. The sun is shining and warm, the days are longer, and you feel motivated to get outdoors and be active. But when the cold, harsh months of winter come around, all motivation goes out the window. Let’s take a look at ways to keep your motivation high and get over those hurdles of temptation.

Temptation Is All Around

The cold months are full of occasions that bring temptations. Hot chocolate, cookies, cakes, holiday parties, and family and friend gatherings are everywhere. If you’re not careful, it can be easy to slip into the mindset that all indulgences are bad. When you label your food choices as “good” and “bad,” every decision becomes a loaded one. Any time you stray from your eating plan, you might feel a bit of guilt or shame. These emotions can trigger the body’s stress response, and when stress is involved it can set you up for more trouble.

Instead of sweating over the “shoulda, coulda, wouldas,” try making food choices that are right for you. Plan ahead, or maybe choose one small indulgence per day to satisfy your sweet tooth and engage in those fun winter activities.

Come Out of Hibernation and Get Motivated to Exercise

The snow is falling and ice is everywhere. The days are still short and daylight is minimal. Winter itself is enough to tank your motivation to exercise. Who wants to go out into the freezing weather to go for a run or to the gym when you can curl up on the couch with a blanket and be perfectly content? There are tons of ways you can stay active from the comfort of your own home.

• Stay active while watching your favorite show or movie: Every commercial/intermission, get up and knock out a circuit of 10 pushups, 10 squats, and 10 crunches. Maybe even jog in place until the show comes back on.
• Use apps: We have cut the cord when it comes to cable. We use our Apple TV, which is just like having an iPhone on your TV. Download an exercising app that you can play on your TV and get a quick 15–20-minute workout.

Keeping up with a fitness routine will help with more than weight loss. The benefit of working out is that it gets oxygen to the cells, keeps your body working, and gets you energized.

Staying Hydrated

It is so easy to indulge in all the sweet, alcoholic seasonal drinks such as eggnog. Don’t forget to make sure you are staying hydrated. Fun fact: According to a 2003 study on the metabolic effects of different water temperatures published by The Journal of Clinical Endocrinology & Metabolism, when you consume liquids that are colder than your core body temperature, your body has to work to warm it up, and it burns extra calories in the process. So consider drinking ice water instead of hot chocolate!

Drinking water can give your immune system a boost and prevent you from getting sick during peak cold and flu season. Drinking water can also increase your metabolism and help you feel full longer. This in turn could help curb your appetite and enable you to maintain healthy eating habits.

Come Visit Us!

Get bundled up and come and see us. We would love to have you in one of our classes, write a program for you, conduct your assessments, provide training for you, or be here to walk around the track with you. Whatever you need from your staff at NIFS, please ask and let us help set the tone for the new year!

This blog was written by Ashley Duncan, NIFS Program and Weight Loss Coordinator. 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.

It’s time to get serious about goal setting. Setting goals can help you dig more deeply into fitness and think about what you truly want to accomplish. Goals can range from wanting to walk 1 mile to squatting 2 times your body weight, and absolutely everything in between and beyond. Everyone is on a different path to fitness, so whatever your goals may be is completely up to you.

The current trend in the fitness industry is to lose weight, gain muscle, and look like this girl or that guy that you see on social media. While there’s nothing wrong with setting a weight-based goal, we’re completely missing one major key of what working out can do for you: unlock your potential.

The Pitfalls of Rapid Weight Loss

When we set a goal of losing weight, we often lose sight of the importance of being strong and healthy, and this may lead to behaviors such as disordered eating or excessive exercise. All too often, people just want to get rid of the extra weight quickly. This mindset may encourage rapid weight loss that is not sustainable over the long term. Rapid weight loss can also lead to the loss of muscle mass, instead of fat loss, which is not desirable because muscle plays so many important roles in the body. It drives metabolism (having muscle increases Resting Metabolic Rate), keeps people strong as they age so that they can maintain their independence for as long as possible, and more.

Focus on Performance

The human body is capable of so much more than how much weight it can gain or lose—it has the power to perform. If you want to run a half marathon, you can train to run a half marathon. If you want to deadlift 300 pounds, you can train to do that. You can push the boundaries of your strength and endurance to do the things that may seem impossible right now. By going beyond what you think your limits are, you will adapt to the stress and become stronger. If you limit your goals to how much you would like to weigh, your focus is on what your body is, not what it can do.

It’s perfectly reasonable to have a weight-loss goal. There’s plenty of research describing how losing weight is beneficial for long-term health if one is overweight. However, it is rarely a linear process, and you must be prepared to face ups, downs, and plateaus. Having a goal that revolves around some type of strength or endurance feat will give you something to work toward even during the hurdles of a weight loss journey. You’ll be too distracted trying to do three pull ups or running five miles to notice those tiny, yet frustrating weight fluctuations that are a natural part of weight loss (and in general).

Beyond Your Weight-Loss Goal

Besides, the work doesn’t stop once you have reached your weight goal. The last thing you want to do is gain back what you spent months or years working toward. So if you haven’t yet set a goal beyond weight loss, now would be a great time to do so. The moral of this blog is to remind you that it’s okay to want to weigh “X” amount of pounds, but it’s not in your best interest to limit your body to a goal revolving around a number. You are capable of much more than just weighing a certain amount. Unlock your true potential by knocking down barriers and pushing the limits in and out of the gym.

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

If you’re trying to lose weight, you’ve probably started exercising, maybe you’re trying a new diet, and maybe you’ve been super consistent for months now, but nothing’s changing. You feel like you’re doing everything right, but you haven’t seen any changes on the scale. How can this be? Weight loss is all about diet and exercise, so why aren’t the pounds just falling off? Research suggests there’s more to weight loss and weight management than diet and exercise alone.

Total Daily Energy Expenditure: The Calories You Burn

Throughout the day our bodies expend energy in the form of calories. The components of Total Daily Energy Expenditure (TDEE) include Basal Metabolic Rate (BMR), Thermic Effect of Food (TEF), and Physical Activity (PA). BMR accounts for about 60% of total daily energy expenditure. This is the amount of calories a body burns at rest. People who have increased muscle mass will have a higher BMR because of the amount of calories muscles use, even at rest. This is one reason why strength training is important for weight loss.

TEF results in roughly 10% of TDEE. This includes chewing food, digestion, absorption, and all other processes that go into consuming and processing food within the body.

The remaining 30% of TDEE is physical activity, which then gets broken down into exercise activity thermogenesis (EAT) and nonexercise activity thermogenesis (NEAT). EAT accounts for about 5% of TDEE, while NEAT can contribute as much as 15%.

NEAT vs. EAT

NEAT are the little movements or tasks you do throughout the day, but are not considered moderate to vigorous exercise. This can include walking, taking the stairs, vacuuming, doing the dishes, playing fetch with the dog, talking, standing, tapping your foot, cooking, yard work, and so on. These small tasks vary from 50 to 200 calories per hour. All of these small movements can add up to a significant caloric deficit. On the other hand, EAT is the exercise-type activities like running, weight lifting, and so on.

Exercise is encouraged in weight loss because it can increase muscle mass, improve mood, encourage movement, and so many other benefits. However, if your workout is one hour long and you sleep for 8 hours, there’s still 15 hours of the day in which you might be completely sedentary, which is not ideal for weight loss.

We live in a society that encourages sedentary behaviors throughout the day, for example, working in an office. Meanwhile, over half of leisure time is spent watching television. This means that Americans are spending the majority of their time completely sedentary. This is thought to be one of the causes of the obesity epidemic in the United States.

What Does This All Mean?

To be clear, increasing NEAT activities is not a replacement for exercising. Structured exercise of moderate to vigorous intensity for 150 to 300 minutes a week has countless benefits that have been researched over and over again. However, in overweight and obese patients, adherence to workout programs shows low long-term success. And those who do show success initially seem to gradually gain the weight back. Instead, replacing sedentary behaviors with NEAT-type activities can boost energy expenditure throughout the day while maintaining long-term adherence. Not only is NEAT easier to maintain, but the amount of NEAT activities seems to increase over time.

Overall, weight-loss programs should focus on a healthy diet, a structured workout program, and strategies to decrease sedentary behaviors to increase NEAT. Although the full mechanisms of NEAT still need to be explored in research, there’s plenty of evidence to prove that decreasing sedentary behavior may aid in weight loss when combined with diet and exercise.

For some ideas of increasing NEAT at work and at home, check out this blog.

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

In recent years, carbohydrates have seemingly been blamed for our health problems. Many of us now shun potatoes, rice, and even fruit in fear of the dreaded pounds that could come with eating carbohydrates. While many diets demonize carbohydrates, others preach the benefits of higher-carbohydrate diets. Through all of this confusion, I will try to set the record straight.

No single food or food group should be blamed for weight gain or credited with weight loss. Carbohydrates span a broad range of foods, from beans, fruits, and veggies to pizza, pasta, cookies, and French fries. While we hate to oversimplify the equation, weight gain does come down to calories in versus calories out. If we eat too much of anything—even fruits and veggies—we will gain weight. The caveat is that fruits and veggies are nearly impossible to eat too much of because they are rich in fiber and low in calories, while other foods can pack a calorie-dense punch in a very small serving.

How easy is it to eat an entire bag of Chex Mix while you might struggle to eat half a cup of carrots?

Carbohydrates and a Healthy Diet

Carbohydrate-rich foods form the foundation of a healthy diet. The National Academy of Sciences recommends people consume 45–65% of their daily calories from carbohydrates. In a 2,000-calorie diet, this is equivalent to 225–335 grams daily. Carbohydrates are crucial for energy production in the body for working muscles, fuel for proper mental function, supplying vitamins and minerals, as well as providing large amounts of fiber for decreasing risk of chronic disease like heart disease and cancer. Many foods contain carbohydrates: whole grains, fruits, starchy veggies, milk and dairy, pasta, beans, and refined/processed foods.

Should I Avoid Carbohydrates?

In recent years, many have found lower-carbohydrate, higher-protein diets to be beneficial in weight loss. However, the long-term effects of such a diet are not well studied. Many “low-carb” diets can lead to an increase in foods like red meats, processed meats, and saturated fat–containing foods like cheese, butter, and cream. Carbohydrate-rich foods provide numerous health benefits and you should not avoid them. Certain areas of the world called Blue Zones offer an interesting look into the benefits of a higher-carbohydrate diet. They have not only the highest rates of longevity but also very low rates of chronic disease. Blue Zone populations consume 95% of their calories from vegetables, fruits, grains, and legumes and eat meat sparingly.

“Good” Versus “Bad” Carbohydrates

But it is important to think about the types of carbohydrates you are consuming. Unrefined carbohydrates are unprocessed, whole foods that are high in fiber (and many other nutrients) and digest more slowly. Unprocessed, whole-food carbohydrates help you feel fuller and get you through the day feeling less hungry. Processed carbohydrates lack fiber and may have added oils and sugar—they can leave you feeling low on energy as they are quickly digested and burned for fuel. Unprocessed carbs are key to long-term health and can help with weight control. They also guard against type 2 diabetes, cancer, and cardiovascular problems. Try to limit most processed carbohydrates because they are low in nutrients and high in calories.

Unprocessed Carbohydrates

• Oats
• Brown rice
• Fruit
• Beans
• Whole grains
• Vegetables

Processed Carbohydrates

• Soda
• Baked treats
• Packaged sweets/snack foods
• Fruit juice
• Breakfast cereal

Did you now that in 1915 the average American consumed 17.5 pounds of added sugar in a year? As of 2011, the average American consumed over 150 pounds of sugar annually!

In summary, carbohydrates should be welcomed to not only help with weight management but also prevent disease. Make most of your carbohydrates whole, unprocessed foods for a balanced, healthy diet while enjoying the processed/refined carbohydrate foods in moderation. And if you’d like some help with figuring out what to eat, look into Nutrition Coaching at NIFS.

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

A diet that is balanced in its macronutrient distribution can help reduce the risk of disease and help with lasting weight loss. You might have heard of others tracking their “macros” and wondered if this is something that you need to do. So, why and how do you do this tracking?

What Are Macronutrients?

The major macronutrients are protein, carbohydrates, and fat. All are essential to health and well-being. Since 1941, the National Academy of Sciences (NAS) has reviewed the latest science and pulled together a group of experts to make recommendations to the public. The latest recommendations were published in 2005. Some foods provide a mix of macronutrients (beans provide protein, carbohydrates, and sometimes a very small amount of fat), while others provide only one type of macronutrient (olive oil provides just fat). Whether they are a mix of macros or one type, they all serve a purpose.

Protein

Protein provides four calories per gram. Protein is vital for immune function, building and repairing tissue, cell signaling, hormones, and enzymes. Protein-rich foods include eggs, poultry, fish, tofu, lentils, and beans.

Carbohydrates

Carbohydrates provide four calories per gram as well. In your body, carbohydrates are broken down into glucose, a type of sugar that your body uses for immediate energy or stores in your liver and muscle for later use. Carbohydrates are found in almost all foods with the exception of oils/fats and meat—items like grains, starchy veggies, beans, dairy, and fruit contain carbohydrates.

Fat

Fat has the most calories at 9 calories per gram. Your body needs fat for energy, hormone production, and nutrient absorption. Fat is found in oils, butter, nuts, meat, and fatty fish.

What Is an Acceptable Distribution of Macronutrients?

The Acceptable Macronutrient Distribution Range (AMDR) is the range associated with reduced risk for chronic diseases while providing essential nutrients like vitamins and minerals. NAS has classified the following AMDR for adults as a percentage of calories as follows:

Protein: 10–35%

Fat: 20–35%

Carbohydrates: 45–65%

For example, an individual consuming 2,000 total calories per day will aim for approximately:

2,000 calories x 10 to 35% = 200–700 calories from protein OR  200–700 calories / 4 calories per gram = 50–175 grams of protein

2,000 calories x 20–35% = 400–700 calories from fat OR 400–700 calories / 9 calories per gram = 44–78 grams of fat

2,000 calories x 45–65% = 900–1300 calories from carbohydrates OR 900–1300 calories / 4 calories per gram = 225–325 grams of carbohydrates

How to Track Macros

1. Determine your calorie needs (many formulas online, RMR testing at NIFS, and various apps will create calorie recommendations as well).
2. Determine your macronutrient breakdown ( for example, if you’re very active, you may need more carbohydrates and protein).
3. Log food intake into a journal like My Fitness Pal, Lose It, or My Macros+ app.

Keep in mind you might not always hit your goals precisely and the tools we have to calculate calories are not perfect. Food tracking is great for helping you get closer to your goals; but our bodies are not calculators, so give yourself a little “wiggle room” in your tracking.

Benefits of Tracking Macros

• Improves diet quality: Instead of focusing on calories, where a bowl of oatmeal with nuts and fruit may be equal to a bowl of Lucky Charms cereal, you will focus on nutrients.
• Helps with weight loss: Those who track food tend to lose more weight than those who do not track food intake.
• Helps with specific goals: Those who are endurance athletes may need more carbohydrates than athletes who are lifting weights multiple times per week.

When Is Tracking Useful?

Those who thrive on structure may find tracking macronutrients to be something they enjoy, and very beneficial. It can help to increase your awareness of the quality of foods you are eating and the amount of healthy foods you are eating. (Those with a history of disordered eating should not track food intake.)

When first starting, you may find it overwhelming, but over time you find the foods and healthy eating patterns that help you hit your macronutrient goals. When tracking macronutrients, it is important to focus on a mainly whole-foods diet that emphasizes fruits and vegetables, healthy fats, complex carbohydrates, and protein. The benefits come from making adjustments as needed—not finding the perfect ratio from the very beginning. Many can eat a well-balanced diet without tracking intake—there is no one-size-fits-all plan—but rest assured: if most of your food was grown in the ground and everything else is included in moderation, you are giving your body just what it needs.

Contact Lindsey Hehman, RD, at lhehman@nifs.org for questions or to come up with more specific macronutrient goals.

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