Staying Healthy During The Fall

With fall, days get shorter. This can result in people spending more time indoors. Longer evenings spent indoors can result in increased caloric consumption. Instead of succumbing to eating more and exercising less, consider exploring one or more of the following tips to stay active and make healthier eating choices.

  1. Eat carbohydrates in moderation. Instead of consuming many carbohydrates, including starch-rich foods, limit the number of carbohydrates consumed. White flour, white rice, and refined sugar are all examples of bad carbs; instead of eating these, choose whole wheat breads, make sandwiches that replace breads with lettuce leaves, or and replace traditional pastas with whole grain pastas.
  1. Go for a walk. With fall bringing cooler temperatures, make it a point to go for a walk. Try to add a quick walk into the start of one’s day or after dinner in the evenings. This can provide one with exposure to the sunlight, which may prevent seasonal affective disorder.
  1. Eat healthy fresh foods. Fall brings an abundance of fresh vegetables and fruits, including: sweet potatoes, apples, pumpkins, butternut squash, and greens. Try out a new recipe and enjoy the nutrients that can be found in these fresh fall foods that are packed with vitamin C, fiber, protein, and beta carotene.
  1. Enjoy soups and stews in moderation. Consider making soups and stews that do not include cheese or cream. These entrees may actually be healthier than many foods consumed during the spring and summer months, so enjoy their hearty taste. Be mindful of serving sizes.
  1. Limit eating while watching TV. Many people love to eat while they watch a football game or a primetime show. Instead of unconsciously eating from bags or large containers, pre-measure snacks before sitting down on the couch.
  1. Rethink pie ingredients. When making pies, rethink some traditional ingredients. Consider using egg whites and low-fat milk to decrease caloric intake while having a slice of apple or pumpkin pie.
  1. Be active while watching TV. Take advantage of commercials by using breaks from your favorite show as built in exercise times. Complete sit ups, run in place, or do jumping jacks while you wait for your favorite show to return. This will likely get some positive endorphins going!

10 Easy Ways To Cleanse Your Arteries

Did you know that the number one cause of death in Americans is heart disease? Due to the typical American’s diet, many people are at risk for stroke and heart attack due to blocking blood flow. While this trend may seem alarming, precautions can be taken to reduce one’s risk through diet modifications. In fact, slight changes may help decrease the changes through natural cleansing processes. Consider adding one or more of these artery cleansing foods into your daily diet.


Avocados – Thin slices of avocado can enhance your favorite sandwich. Scientific research showed that people who consumed avocado daily had a significant reduction in their total blood cholesterol with an increase in their HDL (good cholesterol).

Whole grains /soluble fiber – Choosing whole-wheat bread, adding a side of brown rice to your favorite entrée or consuming oatmeal for breakfast are all ways to add soluble fiber into one’s diet. These whole grains bind the cholesterol in your meal and force it out of your body.

Spinach – Add some of these dark leafy greens in your favorite salad to potentially reduce one’s blood pressure and clearing the arteries. One serving of folate-rich greens may help reduce the risk of blocked arteries.Green-Tea-Bell-Lifestyle

Green tea – Drinking a glass of green tea may provide multiple benefits, including decreasing cholesterol absorption. As an added bonus, it may help prevent weight gain and cancer.

Pomegranate – These fruits contain antioxidants that may protect the arteries’ lining. Consider eating one as an afternoon snack or in place of dessert.

Cinnamon – Consider adding a teaspoon of cinnamon in your morning cup of coffee or on some fresh fruit. The benefits may be seen in reducing the fat in one’s bloodstream. This can prevent plaque build-up in the arteries and decrease one’s LDL (bad cholesterol).

Nuts – Heart-health and nuts go hand in hand. A healthy snack can be found in a handful of almonds, which are high in monounsaturated fats, fiber, and vitamin E. Walnuts are another great choice. In general, eating nuts may reduce LDL (bad cholesterol), as well as reduce one’s risk of having a stroke.

Asparagus – This vegetable is believed to work within the 100,000 miles of arteries and veins inside one’s body. It releases pressure that can cause inflammation. Add a healthy crunch in your salad by including some asparagus.

Salmon – Salmon is full of omega-3 fatty acids, which promotes heart health. Eating this fish once or twice per week may risk inflammation, lower triglyceride levels, and increase HDL (good cholesterol). Consider replacing your entrée with this tasty fish choice.

Watermelon – Adding some watermelon into a fruit salad or as a healthy snack alternative to keep arteries clearer, lower blood pressure, and decrease inflammation. This tasty fruit stimulates production of nitric oxide, which is known to aid in heart health.

Fitness Myths Debunked

There are many common exercise myths that lead many exercisers to hope for results that they may or may not obtain. Let’s take a look at some common fitness myths that instructors wish would be verified. Paying close attention to these myths can potentially prevent frustration in and out of the gym.

Fitness Myth #1: Lifting heavy weights will make women bulk up. Fitness instructors are quick to squash this myth, noting that women should definitely try weights if they want to strive for major results. Weightlifting, combined with proper nutrition, may help build a leaner physique notes Peloton Cycle head coach, Lisa Niren.

Fitness spin class won't bulk you up, in fact it promotes weight lossMyth #2: Indoor cycling increases thigh measurements. Selena Watkins, a fitness instructor at SoulCycle, notes how far from the truth this statement is. Many women shed fat, boost muscle endurance, and improve their heart health through indoor cycling.

Fitness Myth #3: Crunches will help eliminate belly fat. FLEXBarre and FLEX Studios director, Jackie Dragone, emphasizes that crunches may do much more than that. Ab machines and crunches are great for strengthening midsection muscles and improving posture, but they won’t necessarily eliminate belly fat. There is no way to target weight loss in one specific area of the body.

Fitness Myth #4: Carbs are the enemy. While it is important to choose healthy options, including whole-grain carbohydrates, carbs do not have to be eliminated from one’s diet. Orangetheory Fitness’ head coach Equardo Diaz notes that healthy carbs may fuel energy for the day’s workout.

Fitness Myth #5: If you exercise, you can eat whatever you want. Pure Barre owner and instructor emphasizes that this statement is simply not true. The best results are most likely obtained when a good exercise regimen is combined with proper diet and nutrition. Burning more calories than one takes in is scientifically proven to be the requirement for weight loss.

Fitness Myth #6: There’s a quick fix for getting healthy. Cardio Barre owner and founder, Richard Giorla, reminds people that getting healthy requires a lifestyle change. A variety of changes may help create a healthier lifestyle; these include eating a healthy diet, exercising, and getting adequate rest.

Pumpkin Protein Muffins Recipe

Pumpkin Spice Lattes have become a Fall season staple. However, there are other ways to incorporate pumpkin into your diet. Pumpkin can be used to make tasty, healthy snacks. Pumpkin protein bars are one example. At only 83 calories per serving, these delicious bars may be the perfect snack or dessert option. In addition to its low caloric value, it has 7 grams of protein, which means that you won’t feel hungry five minutes after eating it.

Pumpkin Protein Muffins

Rating: 51

Calories per serving: 83

Fat per serving: 1.8g

Pumpkin Protein Muffins


  • 1 can pumpkin puree (only use pure pumpkin with no added sugars)
  • 1/2 c. egg whites
  • 1/2 c. unsweetened apple sauce
  • 1 serving plain nonfat Greek yogurt
  • 2 T. all-natural peanut butter
  • 1 t. vanilla
  • 4 packets stevia
  • 1 c. oat flour (look in the organic section at your favorite grocery store)
  • 2 scoops vanilla whey protein powder
  • 1/4 t. baking soda
  • 1/2 t. baking powder
  • 1 t. pumpkin pie spice
  • 1 t. cinnamon
  • olive oil cooking spray
  • muffin tin


  1. Preheat your oven to 350 degrees.
  2. Mix together the pumpkin, egg whites, apple sauce, yogurt, peanut butter, stevia, and vanilla in a large bowl with an electronic mixer.
  3. Add in the oat flour, protein powder, baking soda, baking powder, and spices and mix until well-combined.
  4. Prep your muffin tins with a coat of olive oil cooking spray and you don't even need to use muffin liners!
  5. Spoon your muffin mixture evenly into each muffin tin (makes 15 muffins)
  6. Now bake them for about 15 minutes at 350 degrees! They are done when a toothpick or knife comes out clean.
  7. Allow the finished muffins to sit in the tin for about 5 minutes before removing them..... Then indulge :)

Recipe credit: Fit For Success

Which Protein Powder is Right For You?

Not all protein is one and the same, and with thousands of different products available to you it becomes quite difficult to make a choice. Should you buy whey protein isolate, concentrate, or casein?

All are good choices, but it solely depends on what you want to implement into your healthy diet regimen. Let’s take a look at these various protein powder categories, and help you make the right choice before any money is wasted during the process of trial and error.


Concentrate Protein Powders
Concentrated protein powders are your first choice since they are generic in use. Protein is the building blocks of life as most have heard, and what this means is that you need protein to function properly. Concentrate protein powders allow your body to moderately process the amino acids during digestion, and use them over the course of 2-3 hours. An example would be Syntrax’s Matrix, which may be great for lean muscle growth diets as well.


Whey Protein Isolate
This type of protein is fast digesting and preferably should be consumed after your daily fitness regimens. Isolate protein powders are some of the most improperly used supplements since people do not know the difference between concentrate and isolate. Sure, a lot of brands use mixtures for their protein, but it is the first ingredient that counts when reading supplement labels.

Optimum Nutrition’s 100% Whey is one of the most trusted isolate proteins on the market for the past few decades since they have a GMP certification. A little trick you might not know is consuming whey protein isolate right after a full night’s sleep, which allows you to possibly replenish the nutrients quickly that were used during rest.


Casein Protein
casein protein - optimum nutritionCasein is a bit tricky if you believe that you should not consume anything else after 8pm. This is a common misconception because most people do not understand that your body is fasting while you are asleep, which means it’s in need of protein to assist with the body’s repair and growth process during rest.

The protein you consumed at dinner has most likely been used up by this point, so casein protein comes in and saves the evening since it has a slower digestion rate than any other protein available. Casein protein, like Optimum Nutrition’s Casein, is basically being drip fed to your body throughout the night.


The Other Protein Powders
Two other protein powders you should familiarize yourself with are mass gainers and vegan protein.

  • Mass Gainers – Just as the name entails, this protein powder is used to possibly increase your body’s mass, which allows you to “bulk up” by converting the weight gain to muscles. These proteins contain high amounts of calories and should not be taken unless you seek to gain weight.
  • Vegan Protein – Vegan protein powders contain no dairy based protein, and are therefore derived from plants and legumes primarily. This supplement is used by those seeking to follow a vegan diet and/or is lactose intolerant. A good example of this is SDC Nutrition’s All Time Ve.


Choose the Right Protein Powder
You are now able to familiarize yourself with the primary protein powders that you run into on today’s market, and the choice is yours since you are the one that knows what fits in with your diet. Be sure to check your ingredient labels to make sure there aren’t a lot of sugar fillers ruining your protein content.

Gut Bacteria Changes with Weight-Loss Surgery

Source: Med City News

Weight loss surgery is medically referred to as Bariatric Surgery, which is an invasive procedure used on patients who normally are obese or want to get rid of excess body fat. Recent studies conducted in Sweden suggest that gut bacteria found after bariatric surgery encourages further natural weight loss potential. According to the study, patients were able to not only get rid of the fat physically with external equipment, but also may possibly had “good” bacteria fighting away any fat trying to return back.

Simplifying the Research
The study was conducted of two groups containing 7 women each. Each group differed in the type of procedure used since there is more than one way to get the task done correctly.

The first group underwent a bariatric surgery where they use the top of the stomach to create a small pouch, which is connected to the small intestine and known as the Roux-en-Y gastric bypass.

The second group of women had their stomach made smaller from the use of a band and staples, which is called the vertical band gastroplasty. Both weight-loss surgeries can have positive results, but something interesting in the research was found within their gut bacteria.

The “Good” Bacteria
The gut bacteria found within the gastric bypass patients were found to have a significant difference in their composition when compared to bacteria in the ones who did not have this surgery. The women that underwent vertical band gastroplasty did not show a consecutively significant difference in their bacteria compared to women who have had no surgery, so this was interesting enough to further research the changes in gut bacteria that were found.

Mice that were raised to not have their own gut bacteria were brought in for further testing, and the results were truly unique. The mice were transferred bacteria from patients that underwent the two types of surgeries, and also to obese patients that never had any surgical treatment for their disorder.

The mice that received the gut bacteria from gastric bypass patients took on 43% less body fat, opposed to vertical banded gastroplasty patients whose bacteria only decreased body fat by 26%. These findings are conclusive with previous research and give the researchers more reason to look into the gut bacteria further.

More Research is Required
This is no definite solution since they do not know if these “good” bacteria are around in the long term, which would be around 20 years after surgery, but it does tell them that more research needs to be made into probiotics (the good bacteria) once more information has been found. The only issues holding these researchers back is the small group used for test subjects, and the fact that these gut bacteria in bariatric patients were not compared to the ones that existed prior to surgery. The second stage of testing is concluded, and the next is still to come.

Bariatric patients undergo a pretty serious surgery, and taking care of your body before and after bariatric surgery is the best way for a speedy recovery. Nashua Nutrition has high quality bariatric-specific supplements that possibly support the process of healing before, and after surgery through adhering to scientific principles.


Breakfast Recipe: Vanilla Chocolate-Chip Pancakes

Protein pancakes can put a fun twist on your breakfast. Protein pancakes give you the opportunity  to consume one of your favorite foods without feeling guilty about extra calories. This vanilla-chocolate chip recipe is used to provide your body with the healthy proteins, carbs, and dietary fats it needs. These macronutrients allow you to possibly focus better throughout the day, to have the energy to work proficiently, and to repair any muscle cells that are sore from last night’s training program.

Protein is a popular and valuable macronutrient that your body requires to function properly, and it also keeps your stomach feeling full to prevent the urge to snack on unhealthy treats. You don’t have to be a bodybuilder to feel the need to use the recipe. Try out this recipe from Men’s Fitness.

Protein Chocolate-Chip Pancakes Recipe

Rating: 51

Prep Time: 10 minutes

Cook Time: 5 minutes

Total Time: 15 minutes

Serving Size: 1

Protein Chocolate-Chip Pancakes Recipe


  • 1 Scoop Vanilla Protein- Optimum
  • 1 Scoop Almond Meal
  • 2 Large Egg Whites or ¼ Cup Egg Substitute
  • ¼ Cup Water
  • 1/2 Cup Dark or Raw Chocolate Chips
  • Optional Ingredients:
  • 1 TSP Stevia (for extra sweetening)
  • 1 TBSP Flaxseed Meal (extra fiber, antioxidants, omega-3 fatty acids)


  1. Combine all ingredients into a medium mixing bowl and mix thoroughly until no lumps of protein or meal is left. Some proteins may be difficult to mix with a spoon, so use a blender to mix all ingredients except the chocolate chips, which are added and stirred in after blending.
  2. Using a nonstick pan, adjust your stove to medium and wait for the pan to heat up.
  3. Pour mixture into one spot and allow it to naturally spread into circles. Sift chocolate chips if necessary.
  4. Wait for the top layer to become filled with air bubbles, and then flip the vanilla-chocolate pancakes over.
  5. Cook for an extra minute before shutting off heat and transferring pancakes to your plate. Ensure pancakes are cooked thoroughly to prevent any consumption of raw eggs.

Say Goodbye to Summer Weight Gain

Summer weight gain is a common occurrence for most of us. It happens to fall into the season of barbecuing and having good laughs with a tasty alcoholic beverage or two. The downfall to these summer activities are that the foods contain higher amounts of calories, and alcohol is no stranger to containing empty calories, which means they are not used for anything by your body.

Some easy tips for possibly beating summer weight gain are:

  • Eating fewer calories
  • Drinking water prior to eating
  • Eating only what you require
  • Staying physically active


Extra Calories Means Weight Gain

A higher calorie intake is only for those seeking to gain muscle mass, so if this doesn’t apply to you then something needs to change. By lowering your calorie intake, you will possibly decrease the chances of weight gain. This means less barbecue sauce and alcoholic beverages!


Drink Water Before Each Meal

waterThis is an old method used for keeping extra calories from being consumed. You drink a glass of water prior to your meals so that your body is already feeling full. An interesting fact is that your body sometimes sends mixed messages of being hungry, when in reality you could be dehydrated.


Eat What You Use

Calories are meant for providing your body with energy, so the excess calories being consumed and unused become fat deposits over time. In order to keep your body free of summer weight gain, choose to eat enough calories that fit your daily needs. For example, a construction worker lifting materials all day needs more calories than someone who works at a desk.


push-upsStay Physically Active to Keep the Fat Away

Being physically active is the second most powerful tool to use against fat gains – nutrition being your first. You can accomplish this by taking a nice morning run for 30-45 minutes (before the heat gets intense), and also by implementing resistance training. No gym is required to accomplish being physically active, and bodyweight training exercises can even be performed comfortably at home. Other physical activities could be sports, jumping rope, swimming, and even hiking.


Keeping the Summer Weight Gain Away

The tips provided are going to possibly prevent weight gain from occurring. Each person has a different body, so some things may or may not help you in this type of prevention. However, excessive calories are in fact one of the leading reasons for weight gain, and therefore more focus should be placed into what you are consuming, and then complementing your diet with good old physical training a few days each week.