Pre- and Post- Workout Snacks

Here are some of our favorite pre- and post- workout snacks. Snacking before and after a workout is a great way to boost your routine. Remember to drink water before, during and post workout.

Nashua Nutrition

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Top Health Habits to Cultivate

Whether your goals are to lose weight or to maintain your current figure, adopting some healthy habits can help you succeed. Here are a few suggestions to help prevent weight gain:

Eat Breakfast                                     
Make sure to eat a balanced breakfast every day.  Eating a healthy breakfast will help you start the day feeling satisfied, kick start your metabolism, and will help minimize food cravings throughout the day. 

Drink Water
waterResearchers state that drinking water increases the rate of your metabolism. Most experts recommend drinking about eight 8oz. glasses of water a day.

 

Eat Smaller and More Frequent Meals
Instead of following the typical American habit of eating 2-3 large meals a day, experts recommend eating smaller portions every 3-4 hours.  This will keep your metabolism “engine” running on high speed.

Basic Weight Training
Incorporating basic weight lifting into your exercise can have a large impact. It can be as simple as using hand weights or using your gym’s weight machines. Weight lifting increases muscle mass, which in turn raises your daily metabolic rate.

Eat Spicy Foods
Try adding spicy foods to your diet. Some say spicy foods have chemicals that can increase metabolic rate.

Prioritize Protein
nashua nutrition control snacks drizzlesMake sure to incorporate lean protein into your diet each day —  protein burns more calories than high-fat or high-carb foods.  Control Snacks has a variety of protein-rich drinks and foods sold on our online store.

For other high-protein foods, check out our blog post Snack Smart: Top 10 Healthy and Portable High-Protein Snacks.

Record What You Eat
Write down exactly what you eat during each day. Buy a small notepad to use as a food diary.  If you have a smartphone, try using calorie counting apps like MyFitnessPal.  Knowing your daily calorie intake will help you know when you might need to adjust your diet.

yoga

Keep Moving
Another way to keep the weight off is to stay as physically active as possible.  Take regular breaks from your job during the day.  Take the stairs instead of the elevator. Try to exercise 30-40 minutes, a few times each week. We recommend doing activities you enjoy, since that will encourage consistency. Try activities like running, swimming, dancing, karate, Zumba, hiking, or rollerblading.  The opportunities are endless!

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Health Savvy Tips for Dining Out

Eating out can be convenient, but it can also thwart your diet attempts.  Read the following tips to help you filter restaurant menus and stick to your health goals.

Know Your Weak Spots
Each person has their weaknesses when it comes to food. Before picking a restaurant, be aware of your own food weaknesses.  If you struggle with portion control, don’t go to a buffet style restaurant.  If desserts are your downfall, don’t go to a restaurant where the specialty is cheesecake and/or other high-calorie desserts.

Menu Skim
Many restaurants have online menus that you can view when determining where to eat.  Try to pick only restaurants that have healthy options on their menus (i.e. salads, soups, non-fried foods, whole grains, fresh fruits and vegetables).  Also, look for menus that have a “low calorie” section.

Healthy Loves Company
When possible, try to eat out with like-minded friends. Some researchers say that you tend to eat less if you are eating with those with the same health goals as you. 

Portion Size
Menus usually offer two portion sizes: half (or small) and full (or regular).  Try opting for smaller portions of food rather than large platters.  The smaller the plate, the smaller amount of calories you will consume. If there are no options, simply ask for a to-go box right as the food comes, and split your meal in half! 2 meals in one: win-win.

Sneaky Salads
healthsmart - italian salad dressingThough salads are generally healthier options, they can sneak more calories into your diet than you think. Avoid unecessary calories by skipping the full-fat dressings (especially cream-based dressings like ranch or blue cheese). Also, avoid salads that are smothered in dressing. Try to order the dressing on the side, so you can use only some of the portion they provide.  Another idea is to carry pouches of salad dressing with you when going out to eat. Check out the HealthSmart salad dressings at Nashua Nutrition.

High-Calorie Drinks
Try to avoid high-sugar drinks on the menu like sweet tea, soda and sugared lemonades. The best drink option is water or club soda.

tri-o-plex nashua nutrition

Desserts
Try to avoid desserts altogether if you are dieting.  If you have to splurge, however, try to choose a dessert from the low-calorie section of the dessert menu. Another idea is to have a healthy dessert back at home waiting for you. Try Chef Jay’s – Tri-O-Plex Cookies.

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Fight the Freshman 15

You might be a college freshman who is packed and ready for the school year, but are you mentally prepared for the health-related challenges you might face?  Read the following tips to help navigate the first year of college while sticking to a healthy lifestyle.

Some Causes of Freshman Weight Gain:

  • Stress
  • Lack of sleep
  • Cafeteria dining
  • Poor choice of snacks

Practical Steps to Stay Healthy in College

spin class won't bulk you up, in fact it promotes weight lossHave an Exercise Plan 
Raising your endorphin level is great for your body and mind. By planning out regular exercise times, you can alleviate any academic and emotional stress.  We suggest exercising for 30 minutes, 3-4 times each week.

Choose Active over Sedentary
Making little choices throughout the day can boost your activity level. For instance, use the stairs instead of elevators.  Take study breaks and physically walk around inside or outdoors for a few minutes to clear your mind and increase your blood circulation.

Keep Healthy Snacks in Your Dorm 
Keep healthy snacks in your room. For example: fresh fruits, dried fruit, and nuts. Check out Nashua Nutrition healthy snacks and treats for some great healthy snack options like HealthSmart Protein Yogurt.

Avoid High-Sugar drinks
nashua nutrition - cold weight loss drinks Water is the best low-calorie drink option. For other low-sugar drink options, try Nashua Nutrition’s cold drinks.

Have a Strategy 
When dining in the cafeteria, try to find fresh fruit and veggies, whole grains, and other foods that are high in protein.  When choosing restaurants, check out their online menu to make sure they offer a substantial variety of healthy options (salads, fresh fruits/veggies, low-calorie soups, whole grain breads, brown rice).

Prioritize Sleep
Studies have proven that lack of sleep contributes to weight gain.  This is because quality and amount of sleep directly impacts your body’s hormone level, which in turn impacts your appetite.  Getting enough sleep (experts recommend 6-8 hours a night) will stabilize your body’s hormones, which in turn, will stabilize your food cravings.

Accountability
Ask a few friends for accountability with exercise and eating goals.  There are also smart phone apps that help the health-conscious by listing calories.

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How Astronaut and Military Food is Made

Life can be very tough for individuals such as astronauts, soldiers, and pilots working and living in extreme environments.  Due to the extreme conditions in space, cooking is can be out of the question. This is why many food scientists are working to create and optimize food for such individuals, so they can keep themselves healthy and energetic.

Scientists state that the food needs to contain all essential nutrients, should be lightweight, and most importantly stable for years depending on the time and location of the mission. The ‘survival takeout’ should be easy to store and transport.

Astronaut food

www.physlink.com

 

An example of such meal is the prepackaged Meal Ready to Eat (MRE), which contains 1,300 calories and weighs approximately 1.5 pounds. It is also shelf stable for three years. The National Air and Space Program (NASA) has taken the challenge and has started to create a viable food program by 2030 that will be able to feed a six people team of astronauts for more than three years in space.

(NASA) says that there is a dire need to provide nutrition to astronauts for their special flight and space requirements. Other than food, the astronauts would also need to hydrate themselves, which is why beverages are to be optimized to withstand high pressures and to remain stable for long years.

These prepackaged food items should be able to support half a dozen astronauts on another planet for approximately 1,095 days. For any space trip of this duration, the astronauts will require 12,023 kilograms of food. NASA and various food scientist organizations are also working on making these prepackaged foods delicious, so the astronauts do not complain about the taste.

 

Till then, a solution comes in the form of meal replacements that are rich in protein, vitamins, and nutrients that have a long shelf life and are easy to transport. Choosing a protein rich meal replacement might be a good decision to help the astronauts going for a mission on Mars and for individuals working in extreme environments.

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How to Choose Healthy Fats

health vs unhealthy fats

source: www.examiner.com

Fats are an essential part of your diet. However, unhealthy fats may have bad effects on your health. That is why it is important to know the difference between healthy fats and unhealthy fats. Incorporate more monounsaturated fats in your diet as they are good for you, whereas saturated and trans fats can prove to be harmful. The following is a list of popular food items in both the ‘good’ and ‘bad’ fat category:

Good Fats

Eating good fats keep you healthy and energetic, and they also help you lose weight. Here are five good fats that you should eat:

Dark Chocolate

Dark chocolate contains a high concentration of healthy monounsaturated fats that are very healthy for your heart and also aid in lowering blood pressure.

Peanut Butter

Adding peanut butter (natural, no salt/sugar added!) to your diet can reduce the risk for type 2 diabetes up to 21%. Some say that munching on nuts and seeds can also help you lower the threat of heart attacks up to 35%.

Avocado

Avocado is high in fat, but most of it is monounsaturated. Adding avocados to your diet plan can certainly reduce cholesterol and other blood fats problems.

Olives

Olives and olive oil are rich in monounsaturated fats and consuming them protects your heart and also helps in fighting diabetes.

Fish

Fish is the best source of omega 3 fatty acids, which is the best of all fats. Eating more fish can help lower risk of heart attacks up to 36%.

Bad Fats

Eating unhealthy fats can be bad for your health and can increase the risk of diabetes and heart attacks. Here are five bad fats that you should avoid eating:

Ice Cream

Certain flavors, such as the staple vanilla contain large amount of trans-fats.

Cake Mixes

Cake mixes and frostings boxes usually have the word “shortening” on the ingredients lists, meaning these cake mixes also have trans-fats. These exist in small quantities but can contribute to health problems.

French Fries

French fries are made with trans-fats and hydrogenated oils, and hence they can harm your cardiovascular health.

Fried Chicken

Fried chicken contains huge amounts of trans-fats that increase the risks of heart strokes, diabetes, and other heart related problems up to 25%.

Microwave Popcorn

Finally, microwave popcorn contains trans-fats and other forms of shortening or hydrogenated oils. Moreover, microwave popcorn is also loaded with salt and preservatives, increasing heart and cholesterol related risks.

Now that you know the difference between healthy and unhealthy fats, try to avoid eating fats that can potentially harm your health. Try replacing them with foods that keep you healthy and energetic.

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5 Ways to Tell If a Diet Product Is Too Good To Be True

diet is a scam

coachwillbochkay.com

Sometimes exercising and eating clean may not be enough to see significant weight loss. Many people look for various weight loss or diet products to get that extra boost to their weight loss efforts. There are a large variety of diet products available, it may be extremely tough to determine which product is the best. Most of the products prove to be extremely dangerous and ineffective.

Here are five ways that can help you determine whether a diet product is too good to be true. If any weight loss product makes any of the claims mentioned below, it should raise a red flag.

1. Shady Product Claims

First things first, avoid using any diet product that makes tall claims. For instance, if a pill label claims that it can deliver weight loss results overnight, there’s a possibility that they are lying.

2. Weight Loss without Healthy Eating & Exercise

If a product claims to help you lose weight without having to diet or exercise to achieve that, then it’s a sign that they are misleading you. Eating healthy and regular exercise is essential for weight loss.

3. “Permanent Weight Loss”

A product that claims to provide permanent weight loss even after you stop using the product, should be considered with caution.

4. Can be Applied Externally

There is much controversy about products that claim to aid in weight loss that are applied topically. Take caution with these products, and if you are unsure, consult a physician.

5. Suitable for all Users

There are contraindications of every weight loss product. There are products that are not meant to be used by young teens, while others are not suitable for pregnant women and elderly folks. If the maker claims their product is suitable for all, you should proceed with caution.

Remember, a healthy lifestyle takes commitment, and we all know there is no magic pill that will shed unwanted pounds by tomorrow. Some of our products, like “Doctor’s Designs” provide benefit to many individuals looking to meet certain weight loss goals. Do some research on the health and weight loss products that seem meet your individual needs. If you are ever unsure, consult your physician.

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Food Myths That Drain Your Energy

Nashua Nutrition food myths

source: health.com

A healthy diet is necessary for people that want to stay fit and have enough energy to get through their daily routine. You may be doing all things right, but there is still the chance that you don’t have sufficient energy to fulfill your responsibilities. You are sleeping on time, eating right and even working out, yet, you don’t have energy. What could be the problem?

It might be due to some food myths you believe in. People make mistakes when deciding what they want to eat after reading about some common myths. They don’t realize that the very myths might be draining their energy. Here are some food myths that drain your energy:

1.    Obsessing Over Carbohydrates

Among the most common food myths is obsessing over carbohydrates. People focus on avoiding carbs and forget what foods they should be replacing the carbs with. Fruits and vegetables are healthy foods you should be eating, but you shouldn’t forget about eating healthy proteins. Carbohydrates are the body’s main source of energy. You need to eat a sufficient amount of protein to maintain your energy levels. Proteins such as lean meats, eggs and raw nuts are essential. You need to consume them in sufficient quantities to gain energy.

2.    Eating Infrequently

Eating infrequently can cause laziness – a factor that contributes to your energy draining. Avoid skipping meals as doing so can contribute to stress causing your blood sugar level drops, making you feel exhausted and burned out. So, it is vital for you to keep a healthy eating routine. Don’t skip breakfast and have small meals throughout the day.

3.    Excessive Sugar

Sugar is stored as fat in your body. Avoid eating excessive sugar as it can lead to your blood pressure spiking up and then crashing, causing a major drop in your energy level. Develop a habit of reading product labels and descriptions, as products that claim to be “fat-free” usually contain more sugar.  There are snack brands like Healthsmart that have satisfying products with little to no sugar.

4.    Food Sensitivities

Many people think that food sensitivities are different from food allergies. If you haven’t been diagnosed with a disease or allergy, this doesn’t mean it is safe to eat everything. If you eat a food your body is sensitive or allergic too, you will experience symptoms ranging from bloated lips to joint pains to nausea.

So, now that you are familiar with these four food myths, make it a point to ignore them. You can visit NashuaNutrition.com for more information.

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June Slim-Down Challenge: Day 30 – June 30, 2014

You did it!!! The last day of our June Slim-Down Challenge has arrived!! Even though it is the last day of the challenge, it’s still a Monday, and that means “Meal Replacement Monday”!

Source: www.nashuanutrition.com

We are sure you know the drill by now, but here is the recap. Choose one meal from your day and replace it with a meal replacement shake or bar. This will make sure you get the protein and good carbohydrates your body needs, while avoiding all the excess other less healthy foods may have. As with our other “meal replacement Monday” we will also be getting some exercise in to make sure to take full advantage of that healthier meal! For our final day, we have upped the walk/jog from 25 to 30 minutes. Give it that last push! All you have to do is complete today’s challenge and you will have successfully completed our Slim-Down Challenge!

Congratulations!! If you want to download the challenge calendar to review what you have accomplished, you can click here>>>Nashua Nutrition June Slim-Down Challenge

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June Slim-Down Challenge: Day 29 – June 29, 2014

It’s our last Sunday and that means it is our last “Prep Day”!

Source: http://www.nashuanutrition.com/

Just because our Slim-Down Challenge ends tomorrow, that doesn’t mean you should go back to old eating habits! Prepare meals for the whole week just like you have been doing all month. Keep this habit up! It is one of the best health tips out there! Check out our store to look for great healthy snack and easy meals. Don’t forget to get your weekly healthy food shopping in today! As long as you have healthy alternatives available, you will be far less likely to fail! Only one day left!

Download the calendar>>>Nashua Nutrition June Slim-Down Challenge

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