Stock Up on Fall Superfoods

Fall is here! The change of the leaves and the seasonal chill brings some of our favorite tasting produce. Change up your normal diet and spice up your cuisine with the flavors of the season. Best of all, you’ll be building up your immune system to prepare for the cold season that awaits.

10 Fall Superfoods

fall superfoods - nashua nutrition

source:healththroughawareness.com

1.) Pumpkin
The orange flesh of a pumpkin is a tell-tale sign of the high amounts of beta-carotene that it contains. Make it a part of your breakfast smoothie or Fall-themed dessert.

2.) Brussels Sprouts
One of the top super greens, Brussels sprouts are high in fiber and have been shown to help reduce high cholesterol.

3.) Apples
They say an apple a day… Apples are a great super fruit containing high levels of vitamin C, which can help to boost your immunity just in time for the cold season.

4.) Broccoli
A classic power vegetable, broccoli is high in folate, antioxidants, and essential cold-fighting vitamins. When eaten raw, it’s been shown to contain cancer-fighting compounds!

sweet potatoes - fall superfoods - nashua nutrition

source: grapplergourmet.com

5.) Sweet Potato
Try roasting these delicious and healthier alternative to white-potatoes – they’ll taste delicious. Vitamin A, C, iron, and potassium are just some of the benefits of sweet potato.

6.) Citrus Fruits
As strange as it may seem, the peak months for citrus are in the cooler months! Prepare for the cold season by eating some citrus fruits that are high in vitamin C. Some of our favorites are grapefruits and oranges.

7.) Garlic
While you might see garlic in the store year round, the best time to buy fresh garlic is the Fall. Garlic is a natural anti-biotic, anti-inflammatory, and anti-fungal herb that never loses potency no matter how much you take. A true cold fighter!

8.) Swiss Chard
Considered a super leafy green vegetable, swiss chard is high in vitamins A, C, E and K, as well as calcium and iron.

9.) Ginger
Its powerful taste is the best clue to the many health benefits it contains. Ginger, like garlic, is a natural anti-inflammatory as well as a digestive aid. It helps to promote circulation as well, ensuring your body gets the nutrients it needs.

pomegranate- fall superfood - nashua nutrition

upmcmyheathmatters.com

10.) Pomegranates
Ranked in the super antioxidant group along with blueberries and acai berries, pomegranates help to fortify the immune system by removing harmful waste products.

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Benefits of Anti-Inflammatory Foods

Food can be a medicine or it can be an ailment. Inflammation is one example of this. Inflammation is necessary when it comes to healing wounds or protecting the body. The problem is when the foods you eat are causing constant low-grade inflammation. When your body has to deal with this type of inflammation everyday for a number of years, your defenses weaken. You may notice achy joints and muscles but eventually something much worse could come about. Chronic inflammation in the body may play a direct role in a number of serious diseases and illnesses such as strokes, heart attacks, clogged arteries, and memory loss.

CUT OUT THE CULPRITS
While you don’t have to completely change your diet, it would be very beneficial to remove some or most of the foods that are directly responsible for the inflammation in your body. Once removed, you may notice an immediate difference in pain levels and you may even notice a boost in energy. The top foods that are known inflammation causers are as follows:

1. Sugar-based items such as soda, dessert, and candy
2. Gluten-based foods such as pasta and bread
3. Saturated fats such as those found in pizza and cheese
4. Refined carbohydrate based foods such as white rice, white bread, and white potatoes
5. Alcohol

BENEFITS OF ANTI-INFLAMMATORY FOODS
When an abundance of anti-inflammatory foods are incorporated into your diet, you will notice a huge improvement in mobility and a reduction in stiffness and pain. For those who suffer from arthritis, this will be especially important. These types of foods also play a major role in protecting your heart as they help to keep your arteries clear and healthy.

TOP FOODS TO FIGHT INFLAMMATION

Fruits and Vegetables:

anti inflammatory fruits - nashua nutrition

source: photodynamicliving.ocm

- Blueberries
- Raspberries
- Acai berries
- Pomegranate
- Avocado

- Kale
- Spinach
- Broccoli
- Chard
- Sweet potatoes

Lean Proteins/Dairy
- Greek yogurt
- Trout
- Tuna
- Salmon
- Sardines

anti-inflammatory nuts - nashua nutrition

source: tipsfordieting.com

Fats/Nuts/Oils
- Grape seed oil
- Walnuts
- Almonds
- Olive oil
- Pecans

Miscellaneous
- Apple cider vinegar
- Ginger
- Curry
- Maca
- Green tea

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How Does Sugar Effect My Body?

effects of sugar- nashua nutritionIt’s in our nature to be driven toward sweet tasting things. Honey, chocolate, and berries are all examples of primitive treats our ancestors would treasure when they came across them. That same love for sweets has followed us to the modern day where sugar has become the norm in almost every processed food item. This isn’t the same sugar found naturally in fruits or honey. Processed sugar is a product that can cause a number of symptoms within your body. It can make you more susceptible to illness and disease. Let’s take a look at a few more consequences of too much sugar.

Processed sugar contains nutritional value. What you are ingesting is essentially empty calories. These nutrient void calories can quickly add up, leading to a caloric surplus in your diet. From here, a number of things start to happen:

  • Skin Health: When sugar is broken down, it causes inflammation in the body. This inflammation produces enzymes that destroy collagen and elastin. As a result, fine lines and wrinkles will begin to form.
  • Energy Crash: Sugar is an empty calorie simple carbohydrate that will spike your blood sugar and insulin levels. This may leave you with a feeling of energy but it is only temporary. That famous “crash” attributed with many sugar-based products can leave you feeling more fatigued than before.
  • Weight gain: When your body isn’t burning calories for fuel, it’s storing for later. As you ingest these empty calories, your body is placing them directly into fat storage.
  • At Risk: The presence of processed sugar, along with the weight gain, can quickly lead to metabolic syndrome and diseases such as diabetes.
  • Really At Risk: Processed sugar is notorious for spiking insulin levels to the point where you may become insulin resistant. Extreme levels of insulin caused by sugar ingestion throughout the day play a direct role in the development of cancer cells.

If you’d like to cut back on your sugar intake, try limiting soda, limiting fast-food intake, and exercising more. These are a few great examples of how you can avoid the dangers of sugar and improve your health. If you are looking for healthy snacks that are high in protein to replace those sugar-loaded treats, Nashua Nutrition has got you covered. Try our Ostrim Meat Jerkee, made with beef and ostrich. Only one gram of sugar! If protein bars are more your thing, check out our Control Bar, complete with 12 grams of protein and only one gram of sugar!

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Oatmeal Pumpkin Smoothie

For coffee drinkers everywhere, it’s that time of the year again: the arrival of the pumpkin-spiced latte from your favorite cafes. It doesn’t stop there; soon shelves will be stocked with pumpkin pies, pumpkin cookies, pumpkin bread, and other pumpkin-related goodies. Aside from the delicious taste of pumpkin, what else do many of your favorite pumpkin-based treats have in common? Sugar, and a lot of it. If you want to enjoy the taste of fall without the added calories, then try out this Pumpkin Breakfast Smoothie recipe by Peanut Butter and Peppers!

This isn’t your typical breakfast smoothie. This is one healthy and nutritious smoothie that still packs a flavorful taste. Best of all, it is made with real pumpkin! You’re also going to throw Greek yogurt, maple syrup, oats and unsweetened coconut milk into the mix. Let’s take a look at the full list of ingredients you’ll need.

pumpkin oatmeal smoothie

source: thestayathomechef.com

INGREDIENTS

  • 3/4 cup coconut milk, unsweetened from carton (you can also use non-fat milk)
  • 1 tsp. maple syrup
  • 1/2 tsp. pumpkin spice seasoning
  • 1/4 cup canned pumpkin, (do NOT buy pie filling)
  • 1/4 cup rolled oats
  • 1/2 cup Greek yogurt plain (or vanilla for extra flavor)
  • 1 cup ice

 

DIRECTIONS

  • Pour the milk, maple syrup, and pumpkin seasoning into a blender.
  • Blend on low for 15 seconds.
  • Add in the canned pumpkin, oats, yogurt, and ice.
  • Blend for a full minute.
  • Note: For a very rich smoothie, blend the ingredients 4 to 6 hours before you drink it. This will allow the oats to expand. You may need to blend it again just before you drink it.

CHANGE IT UP

If you want to turn your breakfast smoothie into a power smoothie, use a scoop of ISS protein powder! You’ll swear you’re drinking a pumpkin pie as you provide your body with plenty of protein, complex carbohydrates, and minerals! Start your day right with this delicious smoothie and a complete Bariatric Advantage multi-vitamin.

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Snack Smart: Top 10 Healthy and Portable High-Protein Snacks

Got the munchies but want to avoid weight gain? Read up on our top 10 healthy high-protein portable snacks.

1. Chocolate Milk
Chocolate Milk is high in protein, but has lower calories than an actual candy bar. We recommend Nashua Nutrition’s HealthSmart Chocolate Drink.

2. Protein Bars
Many protein bars are high in protein but also high in sugar.  We recommend protein bars that are low in sugar like Control Bars – peanut.

3. Protein Shakes
Protein shakes are healthy and portable snacks.  Here is a blender-ready recipe to get you started:

Berry Breakfast

nashua nutrition berry shake recipe

www.tastyplanner.com

4 scoops Optimum Nutrition’s 100% Whey Protein (Vanilla Ice Cream flavor)
1 c. frozen strawberries or 1 cup peaches or 1 cup raspberries
1 c. frozen blueberries
2 tbsp. flax seed oil
1/2 tsp. green stevia powder
14 oz. water
2 oz. unsweetened cranberry juice

4. Ostrim Jerky
Many jerky products on the market are dry in consistency and high in fat.  There are some jerky products that are high in moisture and low in fat like Ostrim high-protein meat sticks.

5. Grape and Cheese Kabobs
Grapes are high in potassium, vitamin C, and antioxidants, while cheese is high in calcium and protein. Combine both of these foods into one healthy snack by placing grapes and cheese chunks onto toothpicks or shish kabob skewers.

6. Edamame
This superfood has 17 grams of protein per 1 cup serving. For fresh edamame: steam for approx. 6 minutes. For frozen edamame: defrost in microwave for approx. 2 minutes.

7. Trail Mix

ostrim trail mix

Nuts are a great source of fiber and protein, so try trail mix for a great healthy snack. Try to avoid trail mixes that have chocolate pieces in them, they tend to be higher in fat!

 

8. Apple-Butter Sticks

Apples are fiber and antioxidant rich;  nut butters are high in protein.  Combine both of these into a snack by cutting apples into sticks, spreading the sticks with nut butter (peanut, almond, or cashew butter), then covering the sticks with raisins.

9. Soy Nuts
A portable snack that is rich in Omega-3’s, fiber, and protein!

10. Pretzel Chips and Hummus
The fiber, protein, and iron of hummus paired with the satisfying, salty crunch of pretzel chips.

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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.

Eating a snack a hour before working out may give you a boost in energy that will help you workout harder. Eating a high-carb snack prior to your workout is one of our favorite ways to give us an extra energy boost.

Consuming a protein snack after a workout can help aid fat burn and weight loss. A high protein post workout snack will also aid in replenishing your muscles.

Don’t forget to drink water!

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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