Corporate Fitness and Active Aging

You get the required amount of sleep but all day long you still feel you’re in second gear. You’ve tried caffeine and sugar to help pep you up, but nothing seems to work. Luckily, there are some healthy tweaks you can do to help you feel energized all day long. Read below and chat with your doctor on how these nutrition, lifestyle or supplement changes may help you.

Make Your Meals Count

You may think that a Frappuccino, an energy drink or a smoothie are the best things to consume to start the day. This may be the very reason why you’re feeling so tired mid-afternoon! Instead start your day with a meal filled with a lean protein, some fiber rich carbohydrates and healthy fats. Did you know that the afternoon sluggish feeling is related to a naturally occurring dip in your circadian rhythm? But having a low fiber, high carb breakfast will amplify that sluggish feeling all day long.

Another place we get into trouble is with our lunch. A large plate of pasta and a soda is sure to leave you feeling tired. The best way to figure out what works for your body is to observe how you feel 30 minutes and two hours after you eat. If you feel a dip in your energy, start playing with your protein, fat and carbohydrate ratio. To start with, try eating a meal that is made up of 45% carbohydrates (vegetables, and whole grain), 10%-35% protein (fish, chicken, lentils) and 20%-35% fat (avocados, nuts, seeds). By incorporating this formula, it will keep your blood sugar in better balance, help prevent that sleepy feeling you get after you eat and improve your energy levels.

Sleep

Problems falling asleep, tossing and turning and not being able to fall back asleep are obvious reasons you may be feeling a lack of energy. The best way to combat these things is to forgo that 3pm caffeine boost and to get in sync with your circadian rhythm. Our natural sleep/wake cycles do best if we go to bed around 10pm and keep a consistent bedtime.

Not being able to go back to sleep after waking up in the middle of the night can be frustrating. It’s almost as if someone has turned on a light in your brain. My favorite two techniques to combat this are: meditation and writing out what’s stressing you out before going to bed.

Stress and Adrenal Fatigue

Being in a consistent stressed-out state can cause you to develop a symptom called Adrenal fatigue. Adrenal fatigue robs you of energy, prevents you from getting a good night sleep and causes you to crave sweet or salty foods. Meditation, yoga and apoptogenic herbs can help combat adrenal fatigue. These healing herbs can help balance the body’s natural response to handle stress by supporting the adrenal system.

The best adaptogen herbs to help boost energy are: ashwagandha, rhodiola, holy basil and ginseng.

B Vitamins

Known as the “energy vitamins”. Having low levels of B vitamins, especially B12, can cause you to feel fatigued. Ironically, having enough B vitamins in your diet also helps with getting a good night sleep. B vitamins are found in foods such as eggs, salmon, beef, chicken, avocado, leafy greens, milk, yogurt and legumes.

Exercise

When you’re feeling tired, the last thing you may want to do is exercise. Exercise is a great way to get your blood moving, which helps your heart and lungs work more efficiency, which in turn gives you more energy. On top of this, exercise increases your endorphin levels. Increased endorphin levels help make you feel good, decrease the feeling of being stressed out and helps you sleep better.

Moderate exercise is all you need. Contact one of your NIFS representatives to learn additional techniques to have more energy or to have them design a customized, and energizing work for you.

With inflation at a 40 year high and grocery costs up close to 11% when
compared to 2021, saving money at the store has become a priority for many. However, when trying to save money at the store, many individuals cut back on the pricier yet healthier items, such as fruits, vegetables, and lean protein sources, even though it’s not necessary! Here are some tips and tricks for maintaining a healthy diet while shopping smart and saving money at the store:

1. Have a grocery store game plan. Make a list of the meals and snacks you plan
to eat throughout the week and the foods you will need to make them. Sticking to
this list will help prevent you from buying things you do not need, which often
results in wasted food and money.
2. Join your store's loyalty or rewards program. Often, these programs are free
and automatically apply savings at checkout, requiring minimal effort from the
consumer!
3. Buy “in-season” and/or “local” fruits and vegetables when possible. Fruits
and vegetables that are local and/or in season are typically cheaper to produce
and ship, resulting in a lower price for the consumer compared to
exotic/hard-to-find or out-of-season produce. Use this link to see what produce is
currently in season!
4. If you have freezer space available, purchase frozen fruits and vegetables
without added salt or sauces. Typically frozen fruits and vegetables are just as
healthy and are a fraction of the cost when compared to those that are fresh.
5. Buy canned fruits and vegetables. When purchasing fruits, try to buy those
that are packaged in 100% fruit juice. When purchasing vegetables, look for
those that have “no salt added” listed on the label, or simply rinse prior to
preparing/cooking to help wash off some of the salt added for preservation.
6. Grow your own! Grow your own fruits, vegetables, and herbs to cut back on
packaging costs.
7. Check the “sell by” or “best by” date to ensure you are buying the freshest
items.
8. Compare your options. Compare and contrast different sizes and brands to find
the most cost-effective option. Looking at the “price per unit” can help you find
the best deal!

When you know a certain food or drink will get used, buy in bulk or
purchase value- or family-sized items. For produce and meat, anything that isn’t
used can be frozen for later use.

Are you hoping to start meal prepping to allow for more time during the weeknights? Meal-prepping is a great way to ensure you are eating a well-balanced diet, even when you are on a time crunch throughout the week. It can be a daunting and time-consuming task at first, so here are a few tips to get you started.

Organize your meal plans ahead of time and go grocery shopping ONCE.

First things first, decide what you want to prepare. Search through cookbooks or Pinterest for healthy meals that will reheat well. Write all of the required ingredients on your grocery list so that you only need to go shopping once. Once prepared, store your food in glass storage containers, if possible. Your food will reheat more evenly, and your hormones will thank you later!

Start small.

Instead of trying to prep EVERY meal for your entire week, start with just a few meals! If there are a few days of the week that you know will be busier than the rest, prioritize having meals ready-to-go for those specific days. As you get comfortable doing a few meals a week, you can decide whether you want to prep a little more at a time. It doesn’t have to be all or nothing!

Prioritize protein and vegetables.

Protein is key both for weight loss AND for gains. Choose proteins such as chicken breast or thighs, ground turkey, salmon, tuna, cod, beef, or even plant-based options such as quinoa, chickpeas, and beans. Incorporate plenty of colorful vegetables and healthy fats such as avocados, nuts, seeds, and cooking oils such as grass-fed butter, avocado oil (for high-heat) and olive oil (for dressings and low-heat). Sprinkle in complex carbohydrates full of fiber such as brown rice, quinoa, white or sweet potatoes with the peel, or orzo.

Keep lots of spices on-hand!

When you prep meals ahead of time, it may not take very long to get tired of eating the same foods. If you have a variety of spices in your kitchen ready to go, it can be a fun way to keep your meals new and exciting. This is a great time to experiment with seasonings such as curry, sazón, chimichurri, and more!

Prep your pantry with healthy snacks, too.

While pre-packaged foods are easy-to-grab, they often don’t provide many nutrients. Cut up some fruits and vegetables at the start of the week for grab-and-go snack options. Do the same with nuts and seeds – and put them all in easy, one-portion storage containers.

Attention football fans: its playoff time, and with the playoffs comes squeezing into man caves, yelling at the television, eating pizza and wings, and drinking beer. But what if we could change how we hosted football parties to make them healthier for you and for friends and family? I’d like to offer some healthy alternative recipes to make your football events a blast for your friends without expanding your waistline.

First things first, always buy your own food from your local grocery store instead of going to the local pizza joint or fast food restaurant. Cooking at home with fresh ingredients gives you a lot more control over how food is prepared so that you might avoid extra calories or less-than-desirable ingredients that can come in fast food items. Also, always have a veggie/fruit plate handy! We all love to graze so be prepared for healthy grazing items for your fans. Now for some fun, and healthy recipes!

Ginger Garlic Shrimp

Nutrition Facts: Serving Size 1 Cup, Calories 110, Fat 1.5 Grams, Cholesterol 85mg, Sodium 234.5mg, Potassium 110mg, Protein 10.6g.

Ingredients:

• 1/2 cup vegetable oil
• 1/4 cup finely chopped parsley
• 2 Tablespoons minced garlic
• 2 Tablespoons finely chopped basil
• 1 Tablespoon minced fresh ginger
• 2 Tablespoons fresh lemon juice
• 2 teaspoons kosher salt
• 1 teaspoon crushed red pepper
• 2 1/2 pounds large shrimp, shelled and deveined

Cooking Instructions: 

1. In a large bowl, mix the vegetable oil with the parsley, garlic, basil, ginger, lemon juice, salt and crushed red pepper. Add the shrimp and toss to coat. Cover and refrigerate for at least 2 hours and up to 4 hours.    
2. In a medium saucepan, heat the vegetable oil. Stir in the ginger, garlic and lemongrass and cook over moderate heat until fragrant, about 2 minutes. Add the tomatoes and cook over moderate heat, stirring occasionally, until slightly thickened, about 10 minutes. Let cool to room temperature, then stir in the lime juice and cilantro. Season with salt. Transfer the sauce to ramekins.
3. Light a grill. Loosely thread the shrimp onto 10 skewers. Grill over moderately high heat, turning once, until lightly charred and cooked through, about 5 minutes. Transfer the shrimp to plates and serve with tomato sauce.

Teriyaki Sesame Chicken Skewers

Nutrition Facts: Serving Size 2 Skewers, 110 calories, Total Fat 2g, Saturated Fat 2g, Carbohydrates 2g.

Ingredients:

• 15 ounces teriyaki sauce (no more than 2g sugar per serving)
• 6 Tablespoons sesame oil
• 1/4 teaspoon minced garlic
• 1 lemon, juiced

Cooking Instructions: 

1. Special equipment: 30 (8-inch) bamboo skewers
2. Soak bamboo skewers in water for 1 hour to keep from burning later.
3. Mix all marinade ingredients together in a non-reactive container large enough to hold all of the chicken. Cut chicken into 1/2-inch strips and submerge them in the marinade, cover, and refrigerate for at least 1 hour.
4. Preheat oven to 375 degrees F.
5. Thread 1 chicken strip on each skewer towards end of the stick, and line up on a sheet pan. Place in oven and bake for about 30 minutes, or until fully cooked through. Sprinkle with sesame seeds before serving.

Sweet Potato Skins

Nutrition Facts: Serving Size 1 Ounce, Calories 140, Total Fat 7g, Saturated Fat 2g, Cholesterol 5mg, Sodium 140mg, Carbohydrates 15g, Dietary Fiber 3g, Protein 4g, Sugar 3g.

Ingredients:

• 6 medium sweet potatoes (about 2 1/2 pounds)
• 3 Tablespoon extra-virgin olive oil
• 1 cup shredded part-skim mozzarella
• 2 Tablespoons grated Parmesan
• 2 scallions, thinly sliced
• 1/2 cup salsa Verde
• 1/2 avocado, pitted and cut into small pieces
• 1 cup black bean chips, crushed

Cooking Instructions: 

1. Position an oven rack in the top of the oven, and preheat to 350 degrees F. Put the sweet potatoes on a rimmed baking sheet, and bake until fork-tender, 40 to 50 minutes. Let cool completely. (The potatoes can be baked, cooled and refrigerated a day ahead.) Split each in half lengthwise, and scoop out most of the flesh, leaving about a 1/4-inch border all around. (Save the scooped-out flesh for making mashed sweet potatoes later.)
2. Preheat the oven to 400 degrees F. Put a rack on a rimmed baking sheet. Arrange the potato skins skin-side up on the rack, and brush with 2 tablespoons of the oil. Bake until the skins are slightly browned, 20 to 30 minutes. Let cool completely, then cut each in half crosswise.
3. Arrange the pieces skin-side down on the rack, and sprinkle each with mozzarella, Parmesan and scallions. Bake until the mozzarella melts, 8 to 10 minutes. Remove the potato skins from the oven, and drizzle with the remaining tablespoon of oil. Top each with some salsa Verde and avocado. Sprinkle with crushed chips.

Notice how these dishes are very similar to regular party cuisine? Just tweaking a couple of ingredients can make a big difference to the quality of the recipe. If you compare the chicken skewers to buffalo chicken dip, the average amount of calories per serving size is around 1000 calories compared to 110 for 2 chicken skewers. These recipes are not only good for you nutritionally, but these recipes are a unique way to stand out from your other friends while rooting on your favorite team. Now get out there and give these recipes a try or try transforming YOUR favorites!

Whether you are traveling for business or for pleasure it typically means most meals are eaten out or on the go.  This can be challenging to make the most balanced choices and keeping your eating on the right track.  You want to try foods special to that region, you are busy and grabbing the first thing that sounds good, you don’t have access to a grocery store for more fresh foods can all be challenges while traveling.

The following 10 healthy snack ideas can help to keep you satisfied between meals and allow you to make balanced decisions at lunch or dinner.  These are snacks that you can bring from home that don’t require any refrigeration or utensils.  These can be easily thrown in a purse, bag or suitcase and readily available for you to grab at snack time.

Trail mix – Grab a handful of your favorite lightly salted or unsalted nuts, a handful of dried fruit, and a handful of high fiber cereal and toss in sandwich baggies for a high fiber and shelf stable snack.

Fresh fruit – Bananas, apples, pears, grapes, and citrus fruits are great options to grab from home for a sweet and tasty snack.  If you are concerned about the fruit bruising or spoiling during traveling, consider grabbing the squeezable fruit pouches.  Just be sure to pick the ones with only fruit and vegetables listed in the ingredients. 

Peanut butter sandwich – These aren’t just for kids!  2 slices of whole wheat bread can provide 8 grams of filling fiber and 2 Tbsp of peanut butter can provide 8 grams of protein.  This delicious and portable snack is perfect for traveling away from home. 

Hardboiled egg – This snack will provide you with all of the essential amino acids your body needs.  They can go a few hours without being refrigerated, so try to eat them as a morning snack if possible.  Or if you have access to a refrigerator, they will stay good in their shell for up to a week.

Jerky – This portable protein snack comes in many options such as beef, turkey, chicken, venison, and bison.  They are typically low in saturated fat and calories.  However, these can be loaded with sodium and not so good for you nitrates.  Look for lower sodium varieties and jerky with very short ingredient lists. 

Nutrition bar – These prepackaged bars can be confusing since there are so many options on the market.  Check out my blog with tips and suggestions, but as a rule of thumb grab a bar with less than 15 grams of protein, more than 3 grams of fiber, 15 grams or less of sugar, and mainly heart healthy fats. 

If you forget to grab snack when you leave home, here are some options that can be available for purchase.

McDonald’s fruit and yogurt parfait – This snack size treat has 150 calories and 4 grams of protein.  Save 30 calories and 40 mg of sodium when you skip the granola topping. 

Starbucks protein box (1/2 the box) – The full box is 380 calories which is more along the lines of a meal than a snack, but if you have someone to split with or a fridge for the leftovers, ½ the box is a great snack option.  Apples, grapes, a hardboiled egg, multigrain muesli bread, cheddar cheese, and peanut butter are all included.  

Wendy’s small chili – At only 170 calories and loaded with 15 grams of filling protein, the small chili is a great snack option.  Beware of the toppings though…the cheese will double the fat content and add 60 calories to the cup. 

Subway apple slices and cheese slice – For a perfect combination of fiber and protein, grab a bag of apple slices and 2 pieces of cheese for a snack around 100 calories total. 

The most important tip is everything in moderation!  Enjoy your travels, try something new, and get out there and explore the new city!

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Many people don’t know where to start when eating healthier.  Here are eight tips to help you eating smarter.  You don’t need to do them all, but by incorporating just a couple of changes each week, you will find yourself on a path to better health in no time!

1. Snack Smarter

Start by changing the ‘snack ratio’ in the house.  Slowly and gradually have more fruits, veggies and baked snack foods around, rather than the typical, higher calorie, highly processed junk foods.  For instance, have at least three types of fruits and veggies (apples, carrots, grapes) on hand at all times to replace some of the cookies, ice cream or candy bars.  Don’t forget the almonds, nonfat Greek style yogurt and hummus too!

2. Get a “Hand”le on Portions

Develop a healthy habit of selecting sensible sized food portions.  If your plate has a serving of rice that can’t fit into the cupped palm of your hand, then in most cases, the amount of food you’ve chosen is too much.  Same goes for nuts, pretzels and pretty much any snack food.  Keep your plate full of fruits and veggies and limit the large portion sizes of meats, refined grains (like white rice, pasta and bread) and high fat dairy foods.  Check out choosemyplate.gov for a better understanding of portion sizes.

3. Slash Your Soda Intake

Try slowly weaning yourself off calorie-containing soft drinks.  The sugar and calories add up and can cause unnecessary weight gain.  Good alternatives include unsweetened iced tea or water.  If you like the carbonation, try using carbonated water (club soda or seltzer) mixed with ¼ cup 100% fruit juice.

4. Go Easy on the Sauces

Choose low fat and low sodium versions of your favorite condiments.  Ask to have your sauces and dressings served on the side.  This will save many calories since you will be in control of how much is consumed.  Usually more sauce is poured on than what is needed.  Dip your fork into the sauce or dressing, and then dip your fork into the food.  This will give you the flavor with every bite, but without the extra calories and fat!

5. Eat Breakfast

Eating breakfast is not the only tip, you must try to make it a good choice because it may establish your hormonal appetite regulation system for the day.  A donut or muffin with coffee may sound good, but it won’t tame your cravings or temper your appetite as much a s a protein-rich breakfast from eggs, egg whites, oatmeal with peanut butter, yogurt (especially Greek yogurt), cottage cheese with fruit or nut butters with a whole grain bread.  If you are eating cold cereal, look for brands that provide at least six grams protein per serving and 10 grams or less of sugar per serving.  Use skim or 1% milk to add additional protein.

6. Try Meatless Mondays

Or any day of the week really, but the point is to try to eat vegetarian one day a week to lower your animal protein consumption and increase your plant protein intake (beans, lentils, soy, tofu).  This will help to lower your cholesterol, increase your fiber intake, and is better for our ecosystem. 

7. Keep Variety in Check

The more variety of foods, flavors and textures you have to choose from the more likely you are to eat (think buffets).  So try to make a grocery list and stick to it, planning your meals and snacks everyday so you eliminate unnecessary food choices that may derail your diet. 

8. Make One Change at a Time

One way researchers suggest to conserve your daily willpower is to focus on only one positive diet behavior at a time, until that behavior becomes an automatic response.  If you try to do too much at once, or take your diet to the extreme, chances are you cannot stick with the routine long enough to provide lifelong changes in your health. Take is slow and steady and stay focused on your goal at hand!

Try a couple of these tips and find what works for you.  Small steps to a healthier lifestyle are key. What have you found works when maintaining a healthier diet? 

Are you struggling with the winter time blues? Is it cold and dark and dreary in your part of the country? When was the last time you felt and saw the sun? You could be lacking Vitamin D and this can lead to depression and a lower immunity to fight colds.  So, if you aren’t able to get your much needed 15 minutes of sunlight each day to acquire your body’s Vitamin D needs then here are some other ways to get it in until we have some sunshine in the spring!

1. Fatty Fish – salmon, mackerel, canned tuna, and sardines.  3 oz of salmon provides 450 IU of Vitamin D…almost all of the 600 IU that are recommended daily. The canned tuna and sardines are an inexpensive way to get in seafood, heart healthy omega 3’s and 150 IU of Vitamin D per serving. Another bonus is the long shelf life if you haven’t been to the grocery store to get fresh protein choices.
2. Milk – Almost all cows’ milk in the US is fortified with Vitamin D.  A lot of other dairy products are too, but not ice cream or cheese.  Typically an 8 oz glass of milk has 100 IU’s of Vitamin D and most yogurt has around 80 IU for a 6 oz container.  If you are choosing soymilk or almond milk, most are fortified but check the labels to be sure.
3. Fortified Orange Juice – If you aren’t a fan of milk or have lactose intolerance, 100% orange juice is an option.  Typically an 8 oz glass has the same amount of Vitamin D as a glass of milk (100 IU).  Just make sure you are buying the fortified kind!
4. Egg Yolks – Eggs are a great way to get in Vitamin D.  However, you have to eat the whole egg and not just the whites to get the benefit.  One egg yolk has 40 IU’s. 
5. Fortified Cereal – Another way to double up on Vitamin D is to choose a fortified cereal to have with your milk or glass of OJ at breakfast.  1 cup of Multi Grain Cheerios provides 90 IU’s of Vitamin D.  Add that with the milk and you are close to 200 IU’s!  Just be sure to choose cereals that are labeled fortified with Vitamin D.
6. Supplements – If you still have trouble getting all of your Vitamin D needs met through food and the sun, an alternative is to take a supplement.  The upper limit dose for individuals over age 9 is 4000 IU per day.  Consuming more than this can lead to higher blood calcium levels and increased risk of kidney stones.  Always talk to your physician before starting a supplement.

Recent studies have found that nearly 3 out of 4 individuals have either a Vitamin D deficiency or borderline deficiency.  Most of this is due to the increase of being indoors compared to our parents and grandparents.  Longer work hours, longer commutes in a vehicle, and more screen time indoors definitely plays a part.  Get outside, incorporate more of the foods above, and chat with your doctor about supplementing.  All of this can mean a healthier immune system, stronger bones, and lower risk of some cancers. 

Follow us all month long via social media for tips from our registered dietitians using #NIFSNutrition!

It’s that time of the year again: football season. With every year comes a clean slate for each team. Rosters are changed, stars have yet to emerge, and the underdog team is nowhere close to being discovered. With the changes the football season brings, have you ever considered your dietary habits for the season? Similar to the new football season ahead, do you plan to change your eating or drinking habits for football Sunday?

You really can keep nutrition and wellness in mind while enjoying a game party. Here are some of the worst snacks to eat while watching football, followed by suggested alternatives.

The Top 5 Worst Foods to Eat While Watching the Big Game

1. Heavy or dark beer: Heavy or dark beer is loaded with calories and often has more alcohol per volume than a lighter beer. Consuming a six-pack of this type of beer in an afternoon can easily equal half of your daily caloric intake allowance and set back your hard work over the previous few months.
2. Fattening ribs: Ribs are often loaded with fat and sodium, two culprits of poor heart health. Ribs tend to have flavorful dipping sauces and marinades that are primarily sodium infused. One serving of ribs can quickly tack on a load of sodium, which is known to cause water retention in the body.
3. 7-Layer Bean Dip: Tortilla chips, guacamole, shredded cheese, sour cream, and refried beans are all loaded with calories. If this is combined with ribs and some dark beer, it’s a diet’s worst nightmare.
4. Original potato or tortilla chips: A one-ounce serving of original-style potato chips contains about one fifth of your daily fat intake. There is even more in tortilla chips. When combined with bean dip and fatty ribs, potato chips are the straw that broke the camel’s back.
5. Nachos: Nachos often include ground beef, refried beans, sour cream, guacamole, cheese spread or whole cheese, and olives. While this may sound appetizing to some, it can quickly add up to a weight-gaining mess. If you are eating out at a local bar for the Sunday game, avoid nachos as an “appetizer” because based on the total calories in one meal, it could be considered two meals.

 The Top 5 Best Foods to Eat While Watching the Big Game

1. Light beer or wine in moderation: Light beer contains a fraction of the calories in dark brew. In addition, wine is full of flavonoids and contains fewer calories than a dark beer. Remember to exercise moderation when having any alcohol regardless of the “strength” of the source.
2. Grilled salmon: Grilling does not always need to be bad for you. In fact, grilling can be a much better option than baking. Exchange ribs for a nice piece of salmon. Salmon is full of good fat and it can fill you up quickly.
3. Fat-free onion or spinach dip: Homemade dip that includes fat-free sour cream and a dip mix can save loads of calories from entering the body. Try out your favorite flavor and mix it up frequently.
4. Baked chips or sweet potato chips: If chips are going to be consumed, buy ones that are baked. Baked chips have less fat and less sodium than fried. If you are more inclined toward the healthiest option, try fat-free and low-sodium chips.
5. Assorted vegetable tray: An assorted vegetable tray is a great snack for the game. Veggies can be dipped or used as a side dish. Swap out the nachos for veggies and try this as your appetizer instead.

For more tips for a fumble free football party, check out this article. For more help making healthy eating choices, find out more about NIFS Personal Nutrition Consulting.

Carbohydrate sounds like such a dirty word these days. It’s that word that makes everyone cringe or slightly panic, but why? There’s the myth that all carbohydrates are bad, giving people the distorted thought that cutting carbs will help you lose that extra weight you might be carrying. The truth is that not every single carbohydrate is bad. The category of carbohydrates is very broad, so I am going to break it down for you. 

Let’s start with clearing up what they are. Carbohydrates are your best source of energy, fueling the cells in your brain and muscles. No, carbohydrates are not a food group, but a category with three different types of foods that make it up. This category consists of sugar, starch, fiber, and usual a mixture of these three. Sugar can be naturally found in foods like fruit, fruit juices, veggies, and milk. Table sugar is another form of sugar, found in a variety of processed foods that are not so healthy for the body, but they sure are tasty!!! The second type of carbohydrate is starches, which are several units of sugar bound together. A perfect example for this type of food is plants, which also provide a slow and steady release of energy during the day. Starches are the most common form of carbohydrate and make up about one third of the food you eat and contain fewer than half the calories of fat. Crazy, huh?! Fiber is only found in foods that come from plants and great sources can be found in veggies with skins, whole grain breads, pastas, beans, and lentils. Fiber is great for your digestive health too! If you need more examples of these types of food important to your health, then checkout this link about starches or this link about fiber.

But wait, why do we need carbs again? Carbohydrates provide your body with energy, helps prevent disease risk, and aids in weight reduction. Sugars or starches are both broken down into glucose, absorbed in the bloodstream, and fuels your body with energy for activities. Unused glucose can be converted to glycogen, found in the liver and muscles, or converted to fat. Fiber in the diet can promote good bowel health, reduce the risk of constipation, some types of fiber can reduce your cholesterol levels. Are you getting enough fiber in your daily diet? Starchy foods are low in calories, but can be wonderful source of fiber. Fiber keeps you full longer throughout the day and takes your body a long time to break down, helping with weight reduction. Cutting out carbohydrates completely does mean that you might lose some weight, but the minute you add them back into your diet you will gain it back pretty quickly. A balanced diet, taking in the proper calories and nutrients is your best bet! Is carbohydrates still a dirty world in your vocabulary or do you feel relieved that they are not soooo bad after all?

Are you still curious about how many carbohydrates you should eat, which ones should you eat, or if you can survive without carbohydrates? You can click this link to find more truth on the nutrient. Click here if you would like one-on-one help from NIFS with your nutrition and overall health. It’s never too late to improve your diet and become the healthiest you!