Social Influences on Exercise
Amber Riggin
NIFS Intern

Have you ever started an exercise program with the best of intentions, only to fall back because you didn’t feel like you had enough support from those around you? I have often found myself in the position of rationalizing my decision to exercise regularly to friends and family who may not have placed such a high priority on being active. Sometimes it seems like no matter how well we set ourselves up for maintaining a fitness program, exercise can quickly get pushed to the side if our efforts aren’t supported.

The people we surround ourselves with have tremendous influence, positive or negative, over our exercise behaviors. From my experience, there are several clues that show your friends and family may be hurting your exercise program. Do your friends and family dread any and all exercise? Do you feel guilty scheduling workouts when you have a heavy workload, because of what your boss or co-workers will think? Do you find yourself having to explain why you want to exercise instead of watching television, sleeping in, etc.? If any of these apply, you may be experiencing the negative effects of social influence. But all is not lost! There are some ways you can work to improve your social environment without quitting your job or fleeing your home in search of a new family.

The best thing you can do with your family and friends is to get them involved! Although I don’t have children, my boyfriend complains much less about all the time I spend exercising when he is also exercising regularly. It can be so easy to pick relaxing on the couch over taking a run when he is sitting there snuggled under a warm blanket and watching television. When we exercise together, we not only have the benefit of accountability to each other, but we are able to spend quality time together. Studies suggest that exercise dropout rates of married couples that exercise together are much lower than those of individuals who are married but one spouse does not actively exercise.

And don’t limit yourself to organized fitness activities, such as going to the gym. We enjoy swimming, biking, ice-skating, or any “play” activities that don’t involve sitting. These still count toward physical activity goals, and are especially useful for those with children. In the workplace, you can look into joining a group of coworkers for a lunchtime walk or going to a sports club after work. If there is currently are no fitness clubs at work, then start one!

Don’t forget that it is never too late to surround yourself with friends who share similar fitness goals. I’m not saying you have to drop all your old friends and find a new social circle, but it is very motivating to spend time with people who share your love of fitness. Improving your social fitness environment takes only a little effort, but it could dramatically improve your chances of sticking with your exercise program, give your family fun new ways to spend time together and possibly even make a few new friends along the way.

Small Changes Stack Up
By Bethany Garrity

Raise your hand if you’ve made a health-related resolution in the last two years. You’re not alone - health-related resolutions are among the most common made by Americans each year. Lose weight, walk more, eat more fruits and vegetables, drink more water, cut out pop/soda, stop smoking, sleep more...the list goes on. One year, I committed to flossing my teeth daily. It worked, for a while. It’s hard to stick to those resolutions – they require behavior change which is complex and more interrelated with all facets of your life than is imaginable.
The American public has been preyed upon by many a weight loss and/or get-fit-quick scheme over the years. Who wouldn’t want a fast solution to a lifelong health issue?! If it was that easy, we’d all be on board. Don’t get me wrong, some of the solutions on the market really are fantastic. The problem is that many of them are only fantastic if you have a lot of money and time to waste.

Consider making small behavioral changes in your life that are focused on improved health. If you buy into some of the ideas below, you may just meet with success!
· Start small – you make health-related decisions throughout the day. Pick one decision and focus on it. Commit to wearing your seatbelt, or to eating one piece of fruit per day. How about committing to taking the stairs up to the next floor at least once each work day.
· Move ahead with caution – once you’ve mastered that one small behavioral change, consider the next hill (not mountain!) you want to conquer.
· Practice forgiveness – recognize that you’re human and acknowledge that each day offers a NEW opportunity to try again to master your new healthy behavior.
· Partner up – increase your chances of success either by working with a friend/partner on your behavior or by confessing your goal to a loved one. Either way, the accountability may help pull you through the inevitable tough spots.
· Write it down – taking a moment to articulate your commitment in writing may reinforce your desire to follow through. Use sticky-notes to post abbreviated versions of your choice in your high traffic areas (your car, vanity, computer, and refrigerator). Consider pausing to write down progress too.

No Fitness Center? No problem!

By Bethany Garrity

Since I work at a fitness center, the idea of not having access to one has always seemed a little far-fetched. I’ve been lucky enough that with a little planning, catching a spin class before work or pilates class on my lunch break had been pretty easy to schedule; it’s a great perk of the job! Combine working in a fitness center to working only 5 minutes from home and I had easy access to the gym seven days a week. The key word in that statement is, of course, “had”.

About a year ago my husband and I moved closer to our family... and about 45 minutes further from work. This wasn’t a problem until just two short months later when we were blessed with our first child. Along with all of the joys of a new baby, we also found ourselves with an additional 20 minutes tagged on to our already long commute in order to drop the baby off at day care. Suddenly that morning spin class seemed a whole lot earlier and that great lunchtime pilates class meant I might be late to day care. So I found myself wondering, how do people maintain a consistent exercise schedule when they don’t have easy access to a fitness center?

Sure, I’ve always made the most of my opportunities when we travel. My husband and I frequent the hotel fitness centers, go for a run or (our favorite) travel with our bikes and hit up the local bike shops to find some great routes. But, that’s just for a week. This was looking to be a long term trend for me personally and I had to imagine that I was not alone. Let’s face it, in the midst of a tough economy people are cutting corners wherever they can… and in many cases this involves dropping a gym membership to save costs. So, I became very intrigued to find out what do people do when all of their workouts are taking place in the absence of a fitness center.

It turns out that Indy has a lot more to offer than I realized and summer is a great time to take advantage of all that the city has to offer. The best part is you can start in your own back yard…. literally! According to the American Council on Exercise, an hour of gardening can burn 300 calories. Still want more? Mowing your lawn with a push mower can help you burn another 400 calories. So, slather on the sunscreen and head outdoors! What could be better than accomplishing a household chore, getting in your daily exercise and getting a nice suntan while you’re at it?

Don’t enjoy yard work? Don’t worry there are plenty of other options that allow you to leave home and enjoy your community. Of course, there’s always the Monon Trail, which is a great place to walk, run, bike, rollerblade or any other form of movement that comes to mind! The double bonus here is that you get great people watching opportunities and can always find a great place to stop for lunch along the way.

If you’re looking for a little more of a “great outdoors” experience, Indy has that, too. Eagle Creek offers great roads for a bike ride, trails for hiking or running and, of course, a great beach where you can relax after finishing your exercise. On top of 3.5 miles of trails, Holliday Park also offers gardening work days for those of you who don’t have your own yard to play in (recall the great calorie burning effects of gardening that were mentioned above) as well as family fun days where you can partake in a scavenger hunt with your kiddos as a way to get the whole family active together.

If trail runs and bike rides aren’t you’re idea of fun, don’t worry there are still plenty of opportunities out there. There are sports complexes such as baseball diamonds, tennis courts, aquatics centers and even gyms located at parks throughout the city such as Broadripple Park and Krannert Park. Many of these parks offer group fitness classes, as well. Just check out http://www.indyparks.org/ to find a sports complex or park near you.

So, it turns out that there aren’t a lot of excuses for inactivity….. even when there isn’t easy access to a fitness center. Grab your tennis shoes and gym shorts and let’s get fit while exploring the city!

Bye Bye Bisque :(

By Annie Conner


I made a disappointing discovery today…. but before I get into that let me start from the beginning.


My previous entries have been about my “low-carb” quest. For the past two months I’ve significantly decreased the amount of bread, potatoes and pasta from my diet. It’s been tough because I LOVE these foods, however, I realized that I was consuming WAY too much of them and I wanted to see what effect they had on my health/weight. As I mentioned in my last two blogs, I’ve seen many positive results which I won’t get into again but I have had a struggle with finding good “replacement” foods. Restaurants are the most difficult when it comes to low-carb foods and there are only so many salads I can handle in one week.

So, I was overjoyed when I stumbled upon a little soup called Seafood Bisque. I had never had it before and on a whim decided to try it. WOW! Love at first taste. Two amazing “Bisque stops” are George’s (off of Binford and 71st) and Joe’s Crab Shack. My mouth is watering just writing about it. Discovering this little jewel gave me new encouragement and motivation to stick with my low-carb diet because I had just found a delightful replacement. And I came to the conclusion that it couldn’t be unhealthy because it’s soup, right? (You can probably tell right about now that my “health knowledge” of food is very limited) And it’s low-carb too!

But this is what I found today in my inbox. The article below destroyed my hope and love of bisque. I almost wished that I hadn’t read it…ignorance really is bliss in this case. Unless you want to know the truth DON’T proceed.

I do have to say though, articles like these do help you make healthier choices (even if you don’t want to make the healthy choice) and provide you with great “healthy” substitutions. I highly recommend signing up for weekly “diet tips” so you can stay on course with those healthy food decisions.

I just wish it wasn’t about Bisque….

What's Healthier: Lobster Bisque or New England Clam Chowder?

Chowders seem like the perfect food for both cold, wintry days and summertime escapes to the seashore. If you're staring down a menu that features both lobster bisque and New England clam chowder, you might not quibble over which one is a healthier (or not quite as awful) choice. After all, they're both laden with fat and calories, right? Well, yes, you're right — but one of them is almost 200 calories more per serving.

New England clam chowder: 543 calories
Lobster bisque: 710 calories Calories saved: 167 calories

Why it's a bargain: While it's not a total bargain (tomato-based Manhattan clam chowder is a better bet), New England clam chowder wins the distinction because it is made with milk or cream, while lobster bisque is made with heavy cream. Bisque, after all, means thick and creamy, so what would you expect?

What to look out for: Lower calories aside, New England clam is still loaded with almost 40 grams of fat for a two-cup serving. If you have to have it, order it in a cup rather than a bowl.

http://www.dietdetective.com/daily-diet-tip.aspx?issueid=40986

My Fitness Pal

By Megan Risinger

I've always been the type of person who doesn't truly and/or accurately keep track of what they are eating or how many calories per day I'm consuming. I usually would just use the technique, "Ok, I've had ice cream yesterday, so I probably shouldn't eat it for awhile," or "I feel like I haven't eaten 'healthy' in awhile, so I'll pass on going to McDonald's today." I never really knew how much I was taking in on a daily basis or how much exercising helped in that area. Recently I was introduced to a website called My Fitness Pal (www.myfitnesspal.com). On there you can track what you are eating for every meal, including snacks! Most of time, I'll eat something and will not remember to look at the amount of calories or I go out to eat and don't know how many are included. With this website, I can simply type in a restaurant, brand, or food item and then I can look through the list to find what I ate, plus the amount! I love not having to mentally add up all calories I've eaten in a day - I let the website do it for me. Once you start adding in your foods, the tracker will tell you how many calories you have left remaining for the day (your daily calorie intake is based on a desired goal YOU set for yourself - if you want to lose 3 pounds in X amount of weeks, it calculates the amount of daily calorie intake you need to reach your goal). It's kind of like a budget for you calories. If I know I went all out for a big lunch, I know my dinner will probably be a smaller portion and/or healthier option. Sometimes I use to splurge on both lunch and dinner, so now I'm on track to watch out for that. Also on this site you can log your exercise for each day (cardiovascular and strength training). If you do cardiovascular exercises in a given day, it will let you know that you were given an extra X calories because of your cardiovascular exercise (that definitely motivates me to get that in as much as I can - you can eat more :) It's interesting how my choices will vary, knowing that I can see what I'm eating and what my "budget" is for calories. I find myself not buying that coke, because I know that will take up my calorie space. It's free to do and really puts it all into perspective! Try it out and see how it works for you!

Update on the Conner Lifestyle Program

By Megan Risinger

So the Lifestyle program is taking off...especially in one of our local client sites! A client I am currently working with has taken the Lifestyle ball and is running with it. I have met with them on several different occasions to help with the process. We set up a bulletin board in their cafeteria area that incorporates health and wellness tips/topics. When I was putting it together, I had several different employees come over to me and inquire about the information - love to see that! We created a timeline, got the executive staff on board, sent out the Lifestyle Program launch letter, customized an online survey for employees to take, and just last week had the Employee Kickoff Meeting! At this meeting, we try to show the employees that they should/want to get on board about being healthier and changing up their unhealthy lifestyle. We showed a power point and incorporated some of "The Office" clips (this season they had a wellness episode, which was just hilarious!). I think the mixture of comedy plus real-life "scary" health issues kept everyone's interest. Now that we have charged through the beginning steps, we are now moving towards creating a Lifestyle Committee, gathering the results of the surveys and health risk assessments and moving towards implementing the programs into the workplace! It's amazing to work with a group that is set to change their bad habits and who wants to see results. This group doesn't hesitate to get on board when it comes to wellness. We try to make it a fun process for the employer and for their employees. We want people to participate, have fun, and see results! If you are interested in hearing more about our program or if you'd like a reference about our program, don't hesitate to ask...Becoming healthier starts today and EVERY STEP COUNTS!

Fabulous Farmer’s Markets

By Angie Scheetz, RD
Wellness Coordinator at National Institute for Fitness and Sport

One of my favorite things to do once it is spring in Indiana is to visit the various farmers’ markets around town. As a dietitian I am a sucker for the fresh fruits and veggies but I also love the homemade desserts, candles, pasta, kettle corn, fresh flowers, and other wonderful items you can find. Here are my top five reasons why visiting your local farmer’s market is a must.

1. Support for the local community – Since the produce is grown and purchased locally, the money remains in the community and stimulates the local economy. Also, when you shop at the farmers’ market you are cutting out the middle man and the product is generally less expensive than if you purchased it in the grocery store.
2. Eating foods that are in season – Farmers’ market produce is picked ripe and sold soon after picking. Supermarket produce, on the other hand, can take up to two weeks to travel from the farm to the store, even when it is in season. The produce tastes richer and more flavorful and the nutrients are better retained. Check out the downtown City Market website for what products are available during the months the market is open: www.indycm.com/index.php?page=content_Whats_In_Season
3. It is good for you – The average American eats 4.4 servings of fruits and vegetables per day. The current recommendations are 9 servings per day. Picking up multiple servings of fruits and veggies and incorporating them into recipes, meals, and snacks is a great way to get closer to the 9 serving per day goal. This will guarantee you are meeting your recommended vitamin and mineral requirements, increasing your daily fiber intake, and acquiring cancer fighting antioxidants too. Locally grown produce is lower in pesticides and chemicals also.
4. You can talk to the farmers who grew the food you are about to eat - You can meet the farmers who grew your food, ask when it was picked, how it was grown, and ways to prepare it. When else do you get the opportunity to learn so much about what you are putting in your mouth?
5. There is certain to be one that fits your location and schedule – I love being able to go to the City Market farmers’ market on my lunch break downtown and sampling the hot, fresh kettle corn, picking up sweet corn, and getting homemade cookies on Wednesday afternoons. Saturday mornings it is off to the Carmel farmers’ market to purchase bon bons from Holy Cow Cupcakes, homemade pasta, and a whole assortment of fruits and veggies for the week. To find out where the location of a farmers’ market is close to you check out this website: http://apps.ams.usda.gov/FarmersMarkets/ .
Whether you are picking up items for dinner or for the whole week, the local farmers’ market is an inexpensive, healthy alternative to the grocery store. Try to get there early to get the best variety and options. Not all vendors accept credit cards so be sure to have cash on hand. Finally, bring along your own reusable grocery bag to put all of your goodies in so it is easier to carry home your fresh, delicious finds.

No Carbs, No Problem

By Annie Conner

I’m back and I have some good news…

I finished my two weeks of the “no-carb” diet and I’m proud to say that I stuck to it!!!…the only exception was a basket of chicken fingers on my last day of the diet which was also my birthday dinner.

I’m not going to lie…it was TOUGH!! There were a couple of days where I felt a little light-headed and sugar-deprived but that was mainly due to the fact that I failed to eat as often as I should have that day.

My results: I lost a total of 3 lbs, my pants fit much better, and I can noticeably see muscle definition now.

I’ve been so pleased with my results that I’ve stuck with some of my no-carb principles. I only have bread with sandwiches, whereas before I’d have at least 2 pieces at dinner, etc. I also only have pasta and potatoes in very limited portions, if at all. This means I’m no longer snacking on crackers and chips (goldfish crackers are my weakness) but healthier options like peanuts and edamame (Sam’s sells awesome frozen edamame)

For snack time I’ve switched to tomatoes, cocoa-flavored almonds at Sam’s (seen here in the picture - SO DELICIOUS – they taste like Oreo’s and are much healthier) and LOTS of fruit!!!

All in all, this has greatly solved the Weekend-Binge problem I told you about in my blog from last month. Since I have been focused on eating foods that are healthy and contain little carbs, that basically knocks out ALL fast food restaurants (the source of my demise) as options for nutrition.

That’s not to say I’ll never have carbs again or visit a fast-food restaurant, but now I’m more aware of the effect it has on my body and know what I can substitute in its place.