Excercise Video Fails

In modern gyms there are knowledgeable regulars and amateur athletes. It’s only a matter of time before something goes horribly awry, and while we’d never laugh at a truly gruesome accident, some of these bloopers are just plain funny.

Regardless of whether the amateur athletes in the following videos set up for success or were doomed from the start, they all have one thing in common: complete and utter failure, immortalized on video.

1. This first video is really just incredible. Is it real? It seems quite possible. One moment, he’s stepping on what appears to be a perfectly innocent treadmill, and the next, well let’s say he’s just paid off his plastic surgeon’s student loans.

 
  
2. This one could have proven dangerous if he’d been alone, but as it were, this poor fellow failed in plain sight, at a weightlifting competition.  Yes, he gets the bar up, to the polite support of the audience. However, we have a feeling his recollection of the incident is a little fuzzy after that point.

 

3. Ever notice how no story that starts with a self-installed pull up bar never ends well? This home-gym genius receives a near perfect 10 for sheer execution points. Not only does he manage to completely tear down his newly installed supergym, he manages to knock the wind out of himself, and a recycling bin. Well done, sir.


4. Not only did this gentleman inadvertently turn himself into a human pretzel, but he had to then be rescued from his predicament by his fellow exercisers. They are both in for a major fall!

 

5. Social media has made team exercising a hot trend. Doing sit-ups on your friends back sounds like a cool workout, but what if your friend can’t hold you up?

 

6. Good Job! We know how much people like showing off with how much weight they can squat with. However, you should never try to squat with more than you can carry. This guy learned the lesson the hard way.

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High Protein Carrot Cake Recipe

In a season filled with opportunity for overindulgence and weight gain, carrot cake seems like a healthy (and even innocent) option. It may come as a disappointment when you find that carrot cake is actually one of the highest calorie cake options available.

Since carrot cake incorporates fibrous shreds of vegetable matter, recipes use more oil, butter, or other fat source to give the cake a fine crumb and soft texture. Add in chopped nuts, raisins, and cream cheese frosting, and even a small carrot cupcake can easily pack 500 calories.

Take a look at these ridiculously high-calorie carrot cake variations and their Hershey’s Bar equivalents, and prepare to be spooked:

  • Panera Carrot Cupcake- 650 calories, the equivalent of 2.95 Hershey’s bars
  • Ruby Tuesday Carrot Cupcake- 325 calories, the equivalent of 1.47 Hershey’s bars
  • Red Lobster Carrot Cake- 600 calories, the equivalent of 2.72 Hershey’s bars
  • The Cheesecake Factory’s Carrot Cake Cheesecake- 990 calories, the equivalent of 4.5 Hershey’s bars

Sure, you could spend your time making substitutions on your aunt’s “famous” carrot cake recipe, devoting precious hours to googling oil substitutes and butter-free frosting, or you could try these brilliant, no-bake Carrot Cake Balls.

carrot cake balls recipe - nashua nutrition

source: popsugar.com

A hybrid mix between a carrot cake and a donut hole. This awesome recipe, courtesy of the lovely folks at PopSugar fitness, clocks in at a mere 88 calories per serving.

Best yet? Unlike junky, processed 100 calorie packs and other “diet treats”, these carrot cake bites are naturally healthy to boot! Free of any added sugars and chock-full of heart-healthy poly and monounsaturated fats, these fall treats are even dairy-free and gluten-free (if you care to use gluten-free oats).

Protein-Packed Carrot Cake Balls

Ingredients

1 cup raw cashews
3/4 cup rolled oats
1/2 cup dates
4 ounces unsweetened applesauce
1 serving vanilla protein powder (about 35 grams)
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1/8 teaspoon cloves
1 carrot, grated
1/2 cup pecans (or walnuts)
1/3 cup rolled in unsweetened coconut

Directions

  1. Add the cashews, oats, dates, applesauce, protein powder, and spices to the food processor. Turn on for several minutes until a choppy dough forms.
  2. Add the grated carrot and pecans until thoroughly mixed. The dough will appear slightly sticky.
  3. Pour the unsweetened shredded coconut into a bowl.
  4. Roll dough into balls, roll each one in the coconut, and place on a clean cookie sheet.
  5. Refrigerate for at least 30 minutes to set. Store uneaten balls in an airtight container in the fridge.

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No Tricks Just Treats!

Halloween is a holiday centered on indulgence. Overindulgence, that is: in buckets, literal buckets filled with sugar, just tempting your kids to ruin their dinner.

Surely, adults wouldn’t be tempted by something so glaringly unhealthy, right? Let’s not kid ourselves, we’ve all helped ourselves to (perhaps more than) our fair share of Halloween candy.

Sure, most neighbors aren’t handing out king-size Hershey’s bars, but that doesn’t mean that an entire bucket of miniatures isn’t equally tempting.

Luckily, there are smart ways to indulge in the trick or treating bounty without sabotaging your diet. Remember, as with any type of sugar, portion size is key: it’s easy to blow through three or four mini bars without stopping to really taste them. Always check nutritional labels, and take the time to enjoy your treat.  Savor the texture, taste, scent, and nostalgia of your traditional halloween goodies, or get creative and find a new way to enjoy some old favorites.

We’ve included a few recipes below. In this case, you can have your treat and eat it too: the following treats all clocks in at 150 calories or less.

Frightfully Fruity

chocolate drizzled strawberries - low calorie

source: liveanddiet.com

  • 1 cup fresh sliced apple, drizzled with 1 tbsp. of caramel topping
  • 1 cup sliced strawberries, dipped fondue-style in 3 melted Hershey’s kisses
  • ½ cup banana, mashed and topped with 1 crushed Butterfinger mini

Shockingly Sane Sweets

m&m funsize

source: walmartimages.com

  • 1 fun-size package M&M’s
  • 1 fun-size candy bar or peanut butter cup
  • 3 Tootsie Rolls

 

The New Ghouls in Town

source: homeiswheretheboatis.com

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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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